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Thread: More speed more strength

  1. #1001
    Strength & Protection Kiaran's Avatar
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    Insane squatting bro! 585+bands...that would crush most mortals.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  2. #1002
    THE 800 QUEST NickAus's Avatar
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    ^Thanks bro!!

    Speed lower.

    C.S.Rows-
    70 x10
    100 x6
    100 x6

    Parallel box against 55lb tension-
    135 + bands x2
    135 + bands x2
    225 + bands x2
    315 + bands x2
    Add briefs
    405 + bands x2
    Add belt
    455 + bands x2 not happy with speed, feeling a little beat up so dropped back down
    405 + bands x2
    405 + bands x2 slammed bar down on finger ripping off half the flesh and moving the nail up
    Tape finger
    405 + bands x2
    405 + bands x2
    405 + bands x2 faster now
    405 + bands x2 fastest

    Hamstring curls-
    120 x12
    140 x12
    160 x5
    180 x5
    200 x5/ 140 x6 drop set

    Calve raises-
    ???? x12

    Was a little slower than I would have liked- half because I squatted hard 4 days ago and half because with less band tension you are slower.

    I did finish nice and fast.

    Finger is not pretty but should not slow me down.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #1003
    A gallon a day, everyday! ThomasG's Avatar
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    405 for speed damn! What briefs do you wear and how much do you think you get out of them?
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
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    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
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  4. #1004
    TJW
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    Great speed Nick! I know you change up the tensions, but I don't see how you don't get so beat up from all the band work. Most people say they can't take it for more than 3 weeks or so. Hope the finger heals up.

  5. #1005
    Moderator Brian Hopper's Avatar
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    Nice speed work Nick!!!!
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  6. #1006
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    Impressive workouts Nick! I like the way you see the "big picture" with your lifting goals.

  7. #1007
    Resolute -JM-'s Avatar
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    That finger crushing sounds brutal.

    Awesome speed squattage as usual mate!
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  8. #1008
    THE 800 QUEST NickAus's Avatar
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    Thanks T!! I had a bit of an off day- only last two sets were up to my standard speed wise and I am usually very fast with 405.
    I get about 125 out of my boss briefs which go on pretty quick (2 mins easy).

    Thanks Gatorman!! Was not real happy with this performance but I will rest up and smash it next time, I'm actually going to go off Westsides percents for speed which will be good I'm sure.
    This will be 185lb band tension with 50/55/60% bar weight (of brief max) in a 3 week wave.
    Might get GF to put up some pics of my finger.

    Thanks Tank!! Was not a super fast day but I guess thats the way it goes when you get a little beat up.

    Thanks John!! I am really happy with my training overall.

    Thanks Flynn!! I do love the speed work, finger is pretty messy ha ha I got some flesh on the bar at my "commercial" gym and was bleeding on stuff- people were looking at me like I had a mental illness or something lol.
    Wish I trained with fellow lifters bro!
    Last edited by NickAus; 09-08-2010 at 09:44 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #1009
    THE 800 QUEST NickAus's Avatar
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    SOME BIG NEWS

    I get my training partner Eddie back December.

    He is a strong 165er and stubborn as hell, never misses training days.

    Cool thing is he has lots of bands so I won't need to buy any more for what I need.

    Right now I train alone 90% of the time, very happy!!!!!
    Last edited by NickAus; 09-08-2010 at 06:20 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #1010
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by NickAus View Post
    SOME BIG NEWS

    I get my training partner Eddie back December.

    He is a strong 165er and stubborn as hell, never misses training days.

    Cool thing is he has lots of bands so I won't need to buy any more for what I need.

    Right now I train alone 90% of the time, very happy!!!!!
    Good to hear! Having a good training partner is the best especially when they are just as crazy as you. I need to find one.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  11. #1011
    THE 800 QUEST NickAus's Avatar
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    Yeah its perfect timing to as I'm slowly adding in gear.

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

    Captains of Crush #3

    Building Mighty Mitts...

  12. #1012
    WBB Team Captain Coke's Avatar
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    Workout effort is tight guy, good deal on getting the training partner back later on too.

  13. #1013
    Senior Member Phillip Wylie's Avatar
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    Sick speed squats, Nick!
    APF Elite @ 242
    Best Multi Ply Lifts: SQ 848lbs/BP 523lbs/DL 722/Total 2055lbs
    Raw Elite @ 275 (actual weight 243.9lbs)
    Best Raw Lifts: SQ 573lbs/BP 407lbs/DL 705lbs/Total 1658lbs
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  14. #1014
    Dr. Subtotal
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    Smash finger, tape finger, powerlifters must be the most stubborn people lol

    training alone i think has its merits. you really learn how to break yourself down and be more objective with your training.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

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  15. #1015
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Looking forward to having a training partner big time.

    Thanks Phillip!! Starting percents for my speed squats this Wednesday.

    Thanks B.T!! Yeah pretty hard to stop us lifting huh! I agree training alone you have had to pay more attention to certain things.



    Shoulder press time now!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #1016
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    Good news on getting Eddie back in the mix.

  17. #1017
    THE 800 QUEST NickAus's Avatar
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    Thanks John, he has been working in Japan and is coming back early.


    Shoulders and abs.

    Shoulder press seated close grip-
    From eye level
    45 x12
    45 x5
    135 x2
    185 x2
    205 x1
    225 x1
    235 x1
    245 x1 PR
    185 x4
    205 x4
    225 x4 back off set PR

    Kettlebell side bends-
    70lb bell x55 per side

    Ab crunch on half ball-
    30

    Calve raises-
    6
    6
    6
    12

    Finally hit my little goal of 245, on to 275 now.
    Last edited by NickAus; 09-10-2010 at 04:30 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #1018
    Senior Member brihead301's Avatar
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    Insane work as usual man!!! I agree that there are pros and cons to training alone. The good thing about having a training partner is that you tend to push each other harder and harder. Training alone though....that's builds mental toughness IMO. I haven't trained with a partner in over 5 years, but I could see the benefits for sure!
    How to Find Your Dream Job
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  19. #1019
    WBB Team Captain Coke's Avatar
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    That is some superior shoulder pressing, doing great.

  20. #1020
    Strength & Protection Kiaran's Avatar
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    Well damn that's a ****ing impressive OHP right there! Job well done, bro!
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  21. #1021
    THE 800 QUEST NickAus's Avatar
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    Thanks Bri, Coke and Kiaran!!!!!

    Max effort lower.

    Good-mornings wide stance reverse bands (Zero deload at top, 45 at bottom)-
    135 x5
    225 x3
    Add reverse bands
    315 x1
    405 x1
    Add belt
    455 x1
    495 x1
    545 x1
    595 x1 10lb PR
    All reps looked the same so I was pleased with form, bar travels approx 12"

    Unrack squat practice wide stance (no bands, straight weight)-
    Hold for 3 count each one
    675
    765
    815
    855
    905
    945

    Back raises-
    26lb bell at chest
    15
    15
    15

    Hamstring curls-
    100 x6
    120 x6
    140 x6
    160 x6
    100 x12

    Rope rows standing-
    80 x10
    90 x10
    100 x10

    Calve raises-
    180 x20

    Good day lifting, finger was pissing me off and looked infected so I went to Doctor again and got the ok.

    Always wanted to see what I could unrack, next time I will do more.
    I did them to to help me with unracking (pretty obvious I guess) but also to see where I am weak.

    Not sure if I missed anything as it was all a bit of a blur with my finger burning and being a little tired from a big week at work with half our staff ****ing missing again.
    Last edited by NickAus; 09-11-2010 at 06:52 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #1022
    THE 800 QUEST NickAus's Avatar
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    Body weight 215.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #1023
    THE 800 QUEST NickAus's Avatar
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    Middle finger after miss racking.
    Attached Images Attached Images
    Last edited by NickAus; 09-11-2010 at 07:18 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #1024
    A gallon a day, everyday! ThomasG's Avatar
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    ouch!!!!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  25. #1025
    TJW
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    Great shoulder press PR and GM PR! Those are some insane walkouts too! More improtantly, that finger is disgusting. That's pretty badass that you continued lifting with that.

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