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Thread: More speed more strength

  1. #5576
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Hows your hip doing?
    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

  2. #5577
    THE 800 QUEST NickAus's Avatar
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    Hip is slowly improving brother, thanks for checking in!!


    The other night's

    Push press behind neck-
    Up to 250 x 4

    Squats olympic back squats-
    Up to 315 x 6......hip was ok by not great really

    Chest flys x 10 sets

    Ab work etc to finish



    Tonights grip and biceps


    Captains of the crushing power-
    #T x 1
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 1.......1mm off 2 reps
    #2 x 41 rep PR

    Kettlebell curls x 200+ reps (these have made my arms grow)

    BW 220.

    Hope your all killing it!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #5578
    fat submariner
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    solid stuff as usual Nick... great OH Press PR mate!
    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

  4. #5579
    Senior Member Buccos1's Avatar
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    Quote Originally Posted by NickAus View Post
    #2 x 41 rep PR
    Awesome work!!
    (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!

  5. #5580
    WBB Team Captain Coke's Avatar
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    Steadily putting in work bro, nice job.

  6. #5581
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #5582
    THE 800 QUEST NickAus's Avatar
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    Push press behind neck-
    45 x 25
    135 x 3
    185 x 2
    205 x 2
    225 x 1
    250 x 4 + 4 which did not lock out
    135 x 10 no leg drive

    Seated shoulder press machine-
    8 sets of 10 with 45 sec between sets...........man this was sore ha ha

    Face pulls-
    3 x 15

    Abs

    Had to leave early to get home

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

    Captains of Crush #3

    Building Mighty Mitts...

  8. #5583
    THE 800 QUEST NickAus's Avatar
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    Grippers x a ton.

    Kettlebell curls 250+ reps.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5584
    THE 800 QUEST NickAus's Avatar
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    Push press behind neck-
    45 x 15
    135 x 3
    185 x 3
    225 x 1
    250 x 3
    185 x 10

    Lat pulldowns-
    110 x 15
    150 x 8
    180 x 8
    220 x 15
    140 x 12 x 3 1 min between sets

    Tricep pushdowns-
    4 sets of 15

    More of a maintenance day today, felt pretty good.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #5585
    Senior Member tom183's Avatar
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    Liking the efforts, man.

  11. #5586
    WBB Team Captain Coke's Avatar
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    Fine sessions as usual dude.

  12. #5587
    THE 800 QUEST NickAus's Avatar
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    Thanks Tom and Coke!!!

    Captains of crush-
    #T x 1
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 1mm off close.....gripper slipped about 3mm

    Vulcan V2 gripper-
    Level 3 x 5
    Level 4 x 5
    Level 5 x 5
    Level 6 x 5
    Level 7 x 5
    Level 8 x 5

    Captains of crush-
    #T x 2
    #1 x 2
    #1.5 x 2
    #2 x 2
    #2.5 x 2

    Kettlebell curls mixed with wrist curls-
    250+ reps

    Forearms very very close to 15".........next goal will be 16" (flexed)
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #5588
    Senior Member GazzyG's Avatar
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    Forearms bigger than most people's biceps. Epic.

    You're like one of these:

    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

  14. #5589
    fat submariner
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    Quote Originally Posted by NickAus View Post
    Forearms very very close to 15".........next goal will be 16" (flexed)
    Like I said in a previous post:
    Attached Images Attached Images
    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

  15. #5590
    THE 800 QUEST NickAus's Avatar
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    Thanks guys, I think 16" is going to be a ton of work but im sure it can be done.

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

    Captains of Crush #3

    Building Mighty Mitts...

  16. #5591
    THE 800 QUEST NickAus's Avatar
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    Last few......

    Lat pulldowns-
    120 x 8
    160 x 8
    190 x 8
    220 x 8
    250 x 8
    140 x 12 x 3 30 sec rest between sets

    Face pulls-
    7 sets of 12-15

    Biceps work-
    10 sets of 10-15

    Forearms-
    10 sets of 12-15

    Abs-
    3 sets of 10

    -------------------------------------

    Squats full olympic style-
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 5

    Leg extensions-
    10 sets of 10

    Abs-
    6 sets of 10

    -------------------------------------

    Push press behind neck-
    45 x 20
    135 x 2
    185 x 2
    225 x 1
    245 x 1
    270 x 1
    225 x 8
    135 x 10

    Seated shoulder press machine-
    5 sets of 8 with 45 sec between sets

    Pushdowns-
    4 sets of 10

    Leg extensions-
    3 sets of 12

    Last nights grip work

    Captains of crush-
    #T x 2
    #1 x 2
    #1.5 x 2
    #2 x 2
    #2.5 x 1
    #3 x 3 after layoff PR!

    Vulcan V2 gripper-
    Level 1 x 6
    Level 2 x 6
    Level 3 x 6
    Level 4 x 6
    Level 5 x 6
    Level 6 x 6

    Captains of crush-
    #T x 2
    #1 x 2
    #1.5 x 2
    #2 x 2
    #2.5 x 6
    #3 x 1mm off

    Biceps/forearms-
    400 reps +

    Good week this week, grip, shoulders and upperback feeling on the right track for sure.
    Last edited by NickAus; 09-20-2013 at 07:30 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #5592
    THE 800 QUEST NickAus's Avatar
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    3=214
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #5593
    Senior Member tom183's Avatar
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    Forearms very very close to 15"
    Nice, man. I assume that's measured at the widest part?

  19. #5594
    THE 800 QUEST NickAus's Avatar
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    Yep widest part bro or close to it.


    Captains of crush-
    #T x 2
    #1 x 2
    #1.5 x 2
    #2 x 2
    #2.5 x 2
    #3 x 1mm off.......just not quite there today

    Speed reps Captains of crush-
    #T x 5
    #1 x 5
    #1.5 x 5
    #2 x 5

    Hold closed for time-
    #2.5 x 16 seconds

    Biceps and forearmss
    Lots of work........2 PR's


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

    Captains of Crush #3

    Building Mighty Mitts...

  20. #5595
    THE 800 QUEST NickAus's Avatar
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    Push press behind the neck-
    45 x 15
    135 x 2
    185 x 2
    225 x 2
    245 x 2
    225 x 9
    135 x 12 super slow, no leg drive

    Squats raw med stance-
    135 x 3
    225 x 3
    275 x 3
    315 x 3
    365 x 3
    Add belt
    405 x 3
    455 x 3

    Pushdowns-
    150 total reps.......pump

    Leg extensions-
    150 total reps.......pump

    That's it for today, more or less pain free other than some elbow crunching.

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

    Captains of Crush #3

    Building Mighty Mitts...

  21. #5596
    Senior Member GazzyG's Avatar
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    Not neglecting your usual lifts, I see. Very nice.

    Stupid question - do you feel like your hands have grown through the grip work?
    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

  22. #5597
    fat submariner
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    solid stuff as usual Nick. great overhead work and nice squatting too mate!
    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

  23. #5598
    THE 800 QUEST NickAus's Avatar
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    Hey guys, sorry for the lack of posts work and life very busy.

    I have been training hard just not posting up.

    BTW my forearms are not 15"......made a mistake somehow and they are 14".

    Been smashing the grip..........now closed the #3 222 times (not at once of course ha ha).

    Last night hit 4 reps on the #3 all were solid.

    One thing I have learnt recently is doing single arm rows/cable rows with either pinky & ring only or index & forefinger only..........this has been giving deep forearm DOMS and made all grip work easier.
    I really recommend it.

    I had a holiday in Indonesia and it was AMAZING! Walked 45km over the 10 days, not long ago I could not walk more than 1-2km due to severe hip pain/cramps.
    Hip is far far better boys!!

    Tonights work-

    Strict press behind neck-
    45 x 15
    95 x 10
    135 x 10
    145 x 10
    165 x 7

    Front raises-
    5 sets of 8

    Close stance squats-
    135 x 8
    225 x 8
    315 x 8
    365 x 8
    405 x 8

    Calve raises-
    1 x 40

    Back raises-
    1 x 40

    Hope all is well with you all!!!!!!!!!!!
    Last edited by NickAus; 10-29-2013 at 04:00 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #5599
    Moderator Brian Hopper's Avatar
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    Glad to see you're back!
    My Training Log
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  25. #5600
    fat submariner
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    Those close stance squats are no joke Nick! Great work bro!
    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

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