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Thread: More speed more strength

  1. #601
    Moderator Brian Hopper's Avatar
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    Good job on the shoulder press PR!!!! Where do you grip the bar?
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  2. #602
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Pleased her study is over believe me.

    Thanks Flynn!! Press is slowly getting there, love Iron Maiden bro.

    Thanks Gatorman!! You need to double a band around an upright at eye level, face away with you ass against upright and crunch, hold for 3 count (main point of the movement).
    Average is not too bad, 2 average bands is crazy.
    Saw Ano T do it on a video using a blue band.

    Thanks Borracho!! Enjoying the training and I think that helps.

    Thanks Phillip!! Appreciate it.

    Thanks Tank!! I press from eye level one finger width from smooth.



    Deload speed lower tomorrow, some lats and hammys and not much else.
    Last edited by NickAus; 06-14-2010 at 08:19 PM.
    Squat briefs only 625 @ 210
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  3. #603
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    Big presses Nick! Good job with the little stuff like abs a lot of us neglect. That "little stuff" adds up. My #1 goal during my deload is to strengthen my abs/obliques.

  4. #604
    THE 800 QUEST NickAus's Avatar
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    Thanks John!!

    I always thought of abs as less important than say lower back for example but now I think they need more work than some other muscle groups.

    I treat them like they are the limiting factor for my deadlift.

    I think you will do really well and hit some good PR's by blasting the obliques/ abs with both high and low reps.

    BTW the roman chairs holding the bell has made me sore today in the lower abs which I need.
    Last edited by NickAus; 06-14-2010 at 08:21 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #605
    TJW
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    Thanks for the explanation! I am definitely going to be adding them into my routine. You've motivated me to do more ab work and I agree that it is definitely paying off. I've been doing it kind of how I've seen Scott Yard do it. I pick 3 exercises and only do 2-3 sets of each exercise so that I don't get bored with the movement.

  6. #606
    THE 800 QUEST NickAus's Avatar
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    ^Nice!!

    Yeah the Ano mega bands are staying in my routine, if you have problems picturing the movement I could film it at some stage, you are basically just using the band to crunch against and the upright to lock you in.
    Very important to hold on each rep for 3-4 seconds as this is about how long a deadlift takes.

    I'm the same, I like to mix up the ab movements and find which ones work- band abs, side bends and roman chairs are my pick so far, not as keen on pulldown abs.

    You still taking X-tend?
    Squat briefs only 625 @ 210
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    Deadlift geared 650 @ 220

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  7. #607
    THE 800 QUEST NickAus's Avatar
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    Deload.

    Eat a bag of Cookies with my steak and wash it down with 2L of milk.

    Watch the NSW Blues bash the QLD Maroons for State of Origin 2.

    Go the Blues, smash the ****ing Maroons- break em in half!!

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

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  8. #608
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    Now that's a deload! I look forward to seeing you put up some big lifts next cycle.

  9. #609
    THE 800 QUEST NickAus's Avatar
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    Went in and did a small amount.

    Speed lower deload.

    Speed reverse band con deadlift-
    135 x2
    225 x2
    225 x2
    315 x2
    315 x2
    315 x2
    315 x2
    315 x2

    Leg press-
    2 pps x15
    4 pps x20
    5 pps x20

    Wide grip fat bar row/pulldown variation-
    80 x12
    100 x12
    110 x12

    Band rows-
    Average x10

    Nice and easy, may given do an easy day on the seated press to be ready for a big day Sunday.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  10. #610
    Senior Member brihead301's Avatar
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    Awesome eating there!!! And your deloads put my regular sessions to shame....you bastard!
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  11. #611
    THE 800 QUEST NickAus's Avatar
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    Thanks John!! Cheers for all the support.

    Thanks Bri!! We are all just trying to get stronger, your numbers are good.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  12. #612
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by brihead301 View Post
    your deloads put my regular sessions to shame....you bastard!
    Your deloads are indeed damn good Nick, lol.

  13. #613
    Senior Member Phillip Wylie's Avatar
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    Nice work, Nick!
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  14. #614
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!!

    Thanks Phillip!!

    Feeling pretty fresh so will hit shoulders and abs hard tomorrow.

    Want to have leg presses as a regular again but don't really have a place for them, you cant just keep adding stuff in and not screw things up but I do feel leg presses help a lot with the deadlift.
    Anyway I'll find a way even if I rotate them in and out.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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    Building Mighty Mitts...

  15. #615
    Dr. Subtotal
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    Ab Wheel = clutch. Try them from a standing position, horrifying. Good work in here
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  16. #616
    Resolute -JM-'s Avatar
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    Please tell me you ate the cookies at the same time as the steak. Awesome..

    I found that all leg presses did for me was hurt my knees. Anyway, whatever works for you man. Thats a tight session Nick.
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  17. #617
    THE 800 QUEST NickAus's Avatar
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    Thanks mate, the most I can do standing is 1 good rep!!

    Thanks Flynn, yep always eat the cookies at the same time as steak (whenever I have the house to myself lol.
    For me leg presses work well and have no effect on the knees, good for size so I will do them maybe every 2nd or 3rd week which will be enough.

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

    Captains of Crush #3

    Building Mighty Mitts...

  18. #618
    THE 800 QUEST NickAus's Avatar
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    Shoulders and abs.

    Seated close grip shoulder press-
    50 x7
    140 x3
    195 x3
    235 x4 PR
    200 x3
    200 x8 loving these back off sets this was piss easy

    Hanging band abs-
    Mon x12
    Av x12
    Mon + av x12
    Static holds here

    Kettle bell side bends-
    50 x12 per side
    60 x12 per side

    Dumbell side bends-
    100 x8 per side
    110 x8 per side
    110 x10/ 60 x20 per side drop set

    Short and sweet today.

    Happy with the way the shoulder press is going- my plan is working.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #619
    Moderator Brian Hopper's Avatar
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    Another shoulder press PR, good job Nick that's awesome!!!!!!!
    My Training Log
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    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:

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    AtLarge Nutrition Supplements
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  20. #620
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    Super strength on the shoulder presses Nick!

  21. #621
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    Awesome shoulder pressing dude!

  22. #622
    WBB Team Captain Coke's Avatar
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    The shoulder presses are outstanding to say the least!!

  23. #623
    THE 800 QUEST NickAus's Avatar
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    Thank you Tank, John, Borracho and Coke!! Your support really does help me.

    Max lower

    Close stance G.Ms-
    135 x3
    225 x1
    275 x1
    315 x1
    365 x1
    Add belt
    405 x1
    455 x1
    495 x1 big PR
    315 x5
    135 x20

    Hanging abs-
    2 monsters x30
    2 monsters x15
    Static hold of 10 sec on last reps

    Wide grip fat bar pulldowns-
    100 x15

    Swiss ball abs-
    30

    Pulldown/ row variation med grip-
    100 x15

    Band rows single arm-
    Average x 10

    Hammer curls-
    25s x20 for the pump

    Last time I did that exact type of G.M I did 445 so it was a 50lb PR.

    Abs/ obliques/ lower back are pretty fatigued from the last few weeks which has been my aim.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #624
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    A 50 lb PR is huge! Great work.
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  25. #625
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    Man, I did a few good mornings the other day just to learn the movement and I can't see doing that type of weight. Looks good brother!

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