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Thread: More speed more strength

  1. #5501
    THE 800 QUEST NickAus's Avatar
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    Awesome to see your comments guys, really!!!!!

    Super busy but work is going really well and I joined a new gym which has Olympic lifting.

    Missed logging around 4 work-outs but here is tonight's:

    Push press-
    45 x 5
    115 x 5
    135 x 2
    185 x 2
    205 x 2
    225 x 2
    245 x 2 PR I think (yeah I know.....need to work on these)

    Olympic beltless backsquat-
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    315 x 1 stopped here to play it safe with hip injury

    Push press-
    135 x 5
    185 x 5
    205 x 5

    Abs-
    3 x 30

    Shoulder press and DB shrug superset-
    4 x 20 each for a great pump

    Calve raises-
    1 x 30

    Upper back and shoulders are loving the overhead work!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #5502
    THE 800 QUEST NickAus's Avatar
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    Pumped to look through your logs!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #5503
    Senior Member Buccos1's Avatar
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    Great work on the presses!
    (SQ) 550 (BP) 425 (DL) 550
    5'9" 195lbs.

    2014 Goals: 365 raw bench; Triple bodyweight deadlift; 1500 meet total @ 198


    YouTube -- http://www.youtube.com/user/CarlDonatiJr?feature=mhee
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  4. #5504
    Moderator Brian Hopper's Avatar
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    Strong push presses Nick!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  5. #5505
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    I joined a new gym which has Olympic lifting.
    Damn good deal on the new training facility.

  6. #5506
    Rob Schilke | GFX Designer thecityalive's Avatar
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    On the topic of your hip: what percentage do you think your hip is at? Is it still inflamed?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #5507
    THE 800 QUEST NickAus's Avatar
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    Thsnks guys!!

    X rays tomorrow!

    Push press-
    45 x 5
    95 x 5
    135 x 5
    185 x 1
    205 x 1
    225 x 2
    245 x 1
    255 x 1

    Strict press-
    135 x 10

    Back squat-
    Up to 335 and stopped

    Lat pulldowns-
    5 sets of 10-15

    Machine bench-
    5 sets of 10

    Shoulder machine-
    2 sets of 15

    Cable flys-
    2 sets of 15

    Abs-
    2 sets of 30


    Left elbow/forearm is bad hence no gripper work.

    Shoulders gaining some size.

    BW 223.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #5508
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by thecityalive View Post
    On the topic of your hip: what percentage do you think your hip is at? Is it still inflamed?
    60%
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5509
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Shoulders gaining some size.
    Not surprised one bit the way you been targeting 'em.

  10. #5510
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #5511
    THE 800 QUEST NickAus's Avatar
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    Hi fellas, X Rays were not very good news (talk later)-

    Missed a fair few work-outs.

    Last nights:

    Curl grip pulldowns-
    60 x 40
    100 x 10
    130 x 10
    160 x 10
    190 x 15/150 x 8/120 x 12 drop set
    160 x 10

    Close grip parallel pulldowns-
    100 x 12
    130 x 12
    160 x 12
    190 x 12

    DB wrist curls-
    50s x 15 x 4 sets

    Wide pulldowns to front-
    90 x 10
    120 x 10
    130 x 10
    140 x 10

    DB curls-
    40s x 12 x 4 sets


    Tonight's work:

    Captains of crush full range of motion-
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 4mm off
    #2 x 1

    Pinky and ring ringer only-
    #1 x 15
    #T x 46 PR
    Plastic gripper x 20


    Long story with the back and hips but I have some issues there, not allowed heavy loading for a while.

    Chiro twice a week right now, I will work it hard at it!

    BW 220.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #5512
    Senior Member GazzyG's Avatar
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    Sorry to hear about the posterior pain, my friend. Hope it's something that heals up quickly enough. I'm sure you'll be back smashing the heavy weights in no time!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #5513
    Moderator Brian Hopper's Avatar
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    Damn Nick, sorry to hear that. I hope everything works out well for you.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #5514
    THE 800 QUEST NickAus's Avatar
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    Thanks heaps guys!!!!!!!!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #5515
    fat submariner
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    Chiro twice a week should have you back at full strength in no time Nick... fingers crossed for you buddy!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #5516
    WBB Team Captain Coke's Avatar
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    Should be good to go in a short while, easing off will do the trick...wish you well mate.

  17. #5517
    Senior Member tom183's Avatar
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    Best of luck rehabbing that hip, man.

  18. #5518
    THE 800 QUEST NickAus's Avatar
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    Thanks all, really nice of you!!!


    Grippers-
    #T x 3
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 1 (206th time yay)

    No sets up to #2.5

    Pinky/ring only-
    #T x 8
    #1 x 15
    Plastic gripper x 30
    #T x 12

    Speed overcrush reps-
    Filed #1.5 x 10 x 5 sets

    Finished strong here.

    Also hit some pretty good curl grip pulldowns the other night, 220 x 20.

    BW 220.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #5519
    Senior Member Buccos1's Avatar
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    Sorry to hear about the back/hip. Hopefully some time off does the trick. Just hit that grip-stuff hard and kill those grippers!
    (SQ) 550 (BP) 425 (DL) 550
    5'9" 195lbs.

    2014 Goals: 365 raw bench; Triple bodyweight deadlift; 1500 meet total @ 198


    YouTube -- http://www.youtube.com/user/CarlDonatiJr?feature=mhee
    Journal -- http://www.wannabebig.com/forums/sho...-Get-Stronger!

  20. #5520
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Also hit some pretty good curl grip pulldowns the other night, 220 x 20.
    Dayum, there goes those peacocks again, lol.

  21. #5521
    THE 800 QUEST NickAus's Avatar
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    Thanks Buccos and Coke!!!

    I have not recorded a couple of sessions...

    The other day:

    Standing wide grip press behind neck-
    45 x 30
    95 x 12
    115 x 12
    135 x 12
    155 x 12

    DB front raises-
    30s x 12 x 5 sets

    Pushdowns-
    7 sets of 25

    Tonights work:

    Curls-
    Up to 135 x 8

    Grippers-
    Full range of motion
    #T x 3
    #1 x 3
    #1.5 x 3
    #2 x 3
    #2.5 x 3 (not far off PR, didnt even use chalk tonight)
    #T x 140 small reps, working the close portion approx 10mm each rep.........pump was crazy!

    DB wrist curls-
    40 x 53
    40 x 25
    40 x 12
    40 x 12

    Looking forward to tomorrows work out.

    Hope you guys are killing it as usual!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #5522
    Senior Member Buccos1's Avatar
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    Awesome work! I just got my first Gillingham High Performance (GHP) grippers and they are pretty nice. The GHP 5 rates a little harder than the COC#2, so it should be a great step to finally getting the #2.5 for me. The 2.5 without chalk is pretty nuts!!
    (SQ) 550 (BP) 425 (DL) 550
    5'9" 195lbs.

    2014 Goals: 365 raw bench; Triple bodyweight deadlift; 1500 meet total @ 198


    YouTube -- http://www.youtube.com/user/CarlDonatiJr?feature=mhee
    Journal -- http://www.wannabebig.com/forums/sho...-Get-Stronger!

  23. #5523
    THE 800 QUEST NickAus's Avatar
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    Nice!

    I have a GHP 5, harder than a CoC #2. Handles are set slightly wider also. Really good knurling.

    Youll be smashing out the reps im sure.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #5524
    THE 800 QUEST NickAus's Avatar
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    Push press behind neck-
    45 x 30
    135 x 3
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    185 x 7
    185 x 7

    Pushdowns-
    5 sets of 15

    Ultra wide press behind neck-
    45 x 10 x 5 sets

    Grippers-
    Worked up to 2.5 x 6.....hands tired

    DB wrist curls-
    40 x 55
    40 x 25
    40 x 15
    5 x 60

    BW 220
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #5525
    JERSEY IRON Brian C's Avatar
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    Very strong push pressing buddy. Hoping to see you bounce back into good health. Best of luck with the rehab.
    JERSEY IRON POWERLIFTING
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    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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