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Thread: More speed more strength

  1. #1276
    WBB Team Captain Coke's Avatar
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    Good work dude, you be staying ambitious in here, lol.

  2. #1277
    THE 800 QUEST NickAus's Avatar
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    Thanks guys, love the encouragement!!



    Lats Marathon day.

    Close grip pulldowns-
    70 x12
    100 x12
    130 x12
    160 x12
    130 x12

    Med grip pulldowns-
    70 x12
    100 x12
    130 x12
    160 x12
    130 x12

    Wide grip behind head pulldowns-
    70 x12
    90 x12
    100 x12
    120 x12
    130 x12

    Lats are feeling strong from all the block pulls.

    Stepping up the sumo work as from Wednesday, really keen to squat on Saturday-last brief squat for a while as my overkill gear will be here and I will need a **** load of work in the suit to break it in.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #1278
    Resolute -JM-'s Avatar
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    my overkill gear will be here and I will need a **** load of work in the suit to break it in.
    Woohoo! Looking forward to see you smashing it up in the gear!

    You should be growing a decent set of wings with all that lat/upper back work!!
    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

  4. #1279
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Flynn View Post
    Woohoo! Looking forward to see you smashing it up in the gear!

    You should be growing a decent set of wings with all that lat/upper back work!!
    Thanks mate!! Really happy the suit/briefs are finally made and have left the U.S.......waiting....waiting.....waiting.

    Not real big lats wise, pretty thick in the back but wings are nothing great he he.

    Mid back, chest, front and rear delts, abs, forearms, glutes, hammys and quads grow pretty easy.....everything else is slower how bout you brother?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #1280
    Get Some! KoSh's Avatar
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    Latman!

    Ahaha, awesome. I like it. Lats are one of the most fun groups to train... At least to me. Great work bud.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  6. #1281
    Resolute -JM-'s Avatar
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    Mid back, chest, front and rear delts, abs, forearms, glutes, hammys and quads grow pretty easy.....everything else is slower how bout you brother?
    I suppose there isnt much more to worry about then mate!

    In the past two years I have gotten much more blocky. My floor press ROM is about a 1 board, lol. About 40lbs ago I had a much more tapered upper body. Just an illusion I suppose. My lower back, hips and ass have ballooned. I have to buy 40-42'' trousers now, lol. I have naturally skinny joints but I can gain mass pretty easily. Gotta work with what you got!! I am sitting steady at 240lbs quite comfortably and thats the heaviest I have ever been.
    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

  7. #1282
    Garage Lifter
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    good lord that's a lot of pulldowns
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  8. #1283
    Moderator Brian Hopper's Avatar
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    Pullups...pullups...and more pullups!!!!! They helped my back thickness and width alot.
    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

  9. #1284
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    Quote Originally Posted by Brian Hopper View Post
    Pullups...pullups...and more pullups!!!!! They helped my back thickness and width alot.
    +1. My lats are swelling up with all the pullup work I've been doing. Good job!

  10. #1285
    WBB Team Captain Coke's Avatar
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    Serious stuff bro, tons of pulldowns.

  11. #1286
    Senior Member brihead301's Avatar
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    Haha, I like the 'Lats marathon day'.

    Do you follow an exact routine, or what? I can never seem to figure out exactly how you train. Every day is something completely different. One day you're doing speed pulls....another day your doing what looks like a westside ME day....another day you're doing a lat marathon....etc....I can't figure you out man.

    No matter what though, you're strong as a motherf***er, so it's working! Good stuff man!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  12. #1287
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!

    I can do pulldowns with very little pain in the elbow but 1 set of pull-ups tears it up.




    Bri, I do try to have follow a template (my own which is extremely flexible) but I have had some injuries which were a little worse than I let on and that has made it all very mixed up.
    I have been doing what I can to work around them.

    I like max effort work a lot but also like to do heavy sets of 2-5, I am always attempting to find the right balance of the main movements and the accessory movements (for me I do better when I focus on the main movements and pour my energy and focus into them, but I do vary the main movements eg: add bands etc).

    I love speed work but Im pretty explosive naturally so can get "fast" pretty quick after a few weeks of 5s and no speed work for example which can slow me up somewhat.
    I also believe if you use bands a lot for max effort work you will be fast anyway.

    I am always trying to increase mental toughness which I would like to be an edge I have on others in the gym and in life, my Dad is not afraid of hard work and not afraid of people either.....I try to be the same.

    Hope the clears it up a bit, I know how mixed up it must look but I always have direction with what Im doing and bottom line is I make sure the important lifts are increasing.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #1288
    THE 800 QUEST NickAus's Avatar
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    Last nights piss poor squats.

    Squat to 16" box-
    135 x3
    225 x3
    315 x2
    Add briefs
    405 x1
    Add belt
    495 x1
    555 x3 was meant to do 5 but was weak and slow and this surprised me
    495 x2
    495 x2 trying to get my groove but couldn't

    Seated calve raises-
    50/15/15/15/10 rest pause 10 seconds between, yes my calves are feeling it lol

    Bad day, I am disappointed but in reality I had pulled heavy twice this week so it was pushing it to expect a great performance.

    I SHOULD be happy as I can now squat 600 in just briefs on an average day which is not terrible its just I want to be repping 600+ in briefs and squatting 900 in full gear..........lots of work ahead!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #1289
    Moderator Brian Hopper's Avatar
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    Just keep at it, your working hard enough to reach those goals!!!!!
    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

  15. #1290
    Senior Member
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    It's still a quality workout regardless. As you said two heavy pull days and a squat day has a consequence. Just by pushing through three workouts like that in a week you helped increase your mental toughness!

  16. #1291
    WBB Team Captain Coke's Avatar
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    You do show great character, like father like son, quite obviously - still more to build upon.

  17. #1292
    THE 800 QUEST NickAus's Avatar
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    Thank you very much everyone!!

    Non powerlifters would probably never understand that the training is not the hard part, its the working around injuries and other things that can slow things up and test you.



    Lats and traps marathon-

    Close pulldowns-
    70 x10
    120 x10
    160 x10
    180 x10

    Wide pulldowns behind head-
    70 x10
    100 x10
    110 x10
    120 x10

    Med pulldowns-
    80 x10
    120 x10
    160 x10
    180 x10

    Wide pulldowns to front-
    80 x10
    110 x10
    130 x10
    150 x10

    Shrugs holding 45lb plate each hand-
    16 sets of 12

    Shrugs were super-setted with each set of pulldowns.

    All reps were slow on the eccentric (bodybuilding style).

    All done at face past, really enjoyed this.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #1293
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    Great job Nick! I agree with your post too.

  19. #1294
    Moderator Brian Hopper's Avatar
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    Your right, the training part is fun. Training around an injury is the hard part. Right now I have ice on my elbow, for what reason I have no idea. But it hurts like hell and ice will make it feel better.
    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

  20. #1295
    THE 800 QUEST NickAus's Avatar
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    Thanks guys, you know how it is!!

    My Overkill gear is here!!

    The Briefs are VERY TIGHT, I have no chance of getting them on myself- I asked him to sew 4 hooks made of poly webbing so I can hang in the power rack so that should do it once I'm in the gym.
    If not I will need to get them adjusted or something.
    They weigh (yep I weighed them) 150 grams more than the boss briefs they go 2" higher up than the boss (very high) and are made very well.

    The suit kicks ass big time!!
    It's the canvas/ poly hybrid- 3 ply canvas back, 2 ply canvas front and the top 3rd plus front straps are 2 ply poly.
    It is about 90% canvas, pretty much a canvas suit with the front straps poly.
    Suit weighs 3 and 3/4 lb!
    It has poly webbing running down the side inside AND outside, all stitching is the best I've seen.
    I had it on and with-out briefs and felt like I was wearing armour, this is very different to wearing a pair of briefs and will take huge weights to get near parallel.
    Suit fits well, kinda tight but thats what Rudy said, go tit on pretty easy but took me and the GF 15 mins of hard work to get off.

    Will take some pics and post them.

    Testing suit out on Saturday so long is my mate can come to gym with me, will all be high squats but I plan on doing some 3s with 700.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #1296
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    sounds like a new suit of armor
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  22. #1297
    Resolute -JM-'s Avatar
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    Glad your kit is here and looking forward to see what damage you do!!

    The suit sounds insane. ****ing bulletproof!
    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

  23. #1298
    Moderator Brian Hopper's Avatar
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    Suit slippers will be your best friend, I highly recommend you getting some!!!

    If I ever decided on getting a new squat suit, you have me thinking about getting an Overkill canvas suit. I have been tossing the idea around about trying a canvas suit from Inzer but i'm leaning towards an Overkill now.

    Good luck with your new gear!!!!
    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

  24. #1299
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!

    Tank most big squats are in the Inzer Canvas a you well know but I bet if more people (people like you) used the O/K you would see the same numbers no problem.

    The Inzer is 2 ply canvas with a heavier type canvas, sides 2 ply poly.
    The O/K 3 ply canvas would be the same thickness as Inzer 2 ply canvas (I went with 2 ply front, 3 ply back).

    The logic of having poly front straps/ top 3rd makes sense to me as you still get all the support of a canvas but a little more pop and ease of hitting depth (still think hitting depth will be hard for me personally).

    You prob need photos to see what I mean but the 2" wide poly webbing running down the sides inside and out making the seams a strong point rather than a weakness is baddass!! Makes the suit extremely strong and I think it will last forever with no issues.

    Suit comes up pretty high on chest and underarms so you feel like your in a tube and very well supported in the upper body.

    The straps are fairly think but nothing stupid.



    Hope this helps, I know info on O/K gear is minimal.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #1300
    THE 800 QUEST NickAus's Avatar
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    Sumo off 4" blocks- (got 5 more weeks of these then its floor work for a while)
    135 x5
    225 x2
    315 x2
    405 x1
    Add briefs and belt
    515 x5 easy and smooth
    515 x5 hard work, let bar drift forward
    515 x5 easy and smooth, held at top of last for 10+ seconds

    Pinch grip plate shrugs-
    45s x15

    Face pulls rope-
    60 x10
    70 x10
    80 x10

    Pulldowns wide to front-
    80 x15

    Sumos were a little easier than I expected but I will stick to the weights and reps I have planned over the next 4 weeks then go for a new max.

    Tore a good chunk of skin off the left hand so Im going to piss on it every night for a few nights so it does not get infected.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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