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Thread: More speed more strength

  1. #2426
    THE 800 QUEST NickAus's Avatar
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    Thanks Tank, Garage Lifter, John, Justin and Bri!!!!!

    Would be the best to meet up and train together sometime, no reason why not at least a few of us could do it!

    BTW I have been trying to put some weight on, short time ago I was 216 in the morning and now I'm 219 and 222 at night.
    Plan is to sit on around 223, going really well so far and has not been very hard and Im not looking any fatter than when I was 212 a while back.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #2427
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    Added weight must be from your newly developed wings from all the pull downs! Nice pulls nick!

  3. #2428
    Senior Member GazzyG's Avatar
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    Great speed day, Nick. Nice work, keep it up!
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  4. #2429
    WBB Team Captain Coke's Avatar
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    You closing in on the 225 mark while also being lean is quite doable, it is rare though the more you go up in weight as you may already know. Good luck with that.

  5. #2430
    Breaker of Skulls Guido's Avatar
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    What have you been doing to put on more weight? Just eating bigger portions? Different foods? More frequently? Wish I was back up to 210-220 right now. I've dropped something like 15lb in the past few months going through depression because of my divorce. It kills the strength, too. Once I'm past this I plan to get back to business and get bigger and stronger than ever.
    5'9" 195 lbs
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  6. #2431
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!! I don't plan on being super lean its just too much work in an area Im not all that fussed about but 223 and fairly lean is my short term goal.........later 230.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #2432
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Guido View Post
    What have you been doing to put on more weight? Just eating bigger portions? Different foods? More frequently? Wish I was back up to 210-220 right now. I've dropped something like 15lb in the past few months going through depression because of my divorce. It kills the strength, too. Once I'm past this I plan to get back to business and get bigger and stronger than ever.
    Must take some balls to say what you said about the divorce, I admire you!

    I have not made huge changes but training wise Im doing more rep work with focus on controlled eccentric (rows, SLDL, pull throghs etc) with-out over doing it.

    Diet wise I added a meal a day of something like two chicken sandwiches or a chicken/beef burger with no sause.
    Also I upped my pre and post workout shakes to 60P/80C for both from 30/60.

    So I am getting about 80 grams more protein per day on training days and 30 on days off.

    This may be a little too much making me put some fat on but ill cut back if I feel really out of shape.........strength is my goal and I feel strong at 220.
    Last edited by NickAus; 03-23-2011 at 10:59 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #2433
    Skinny Feet Kiff's Avatar
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    Nice work/goals nick sorry I haven't stopped by for what seems like ages!

    Can I ask for some advice? As we saw in my journal I am going to work some upper back tonight, did some gm's early this week so lower is still a little tender. If you could pick 3 movements 2 heavy one Accessory what would you pick?

    I will do them to tonight mate :-)
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  9. #2434
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Kiff View Post
    Nice work/goals nick sorry I haven't stopped by for what seems like ages!

    Can I ask for some advice? As we saw in my journal I am going to work some upper back tonight, did some gm's early this week so lower is still a little tender. If you could pick 3 movements 2 heavy one Accessory what would you pick?

    I will do them to tonight mate :-)
    Sorry just logged on hope Im in time bro.

    If your talking upperback I would go:

    1)DB rows working up in weight strict until you have to cheat then keep going up till you have to heave em up in sets of 6.
    2) Seated cable row with medium grip on straight bar 3 top sets of 8.
    3) Pulldowns behind head med-wide grip for 3 sets of 40
    Done

    Anything will work to a point but this will hit where you need no question, you could finish with 1 easy high rep set of curls.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #2435
    THE 800 QUEST NickAus's Avatar
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    Haulin steel........good day today.

    5.5" blocks against 155lb in bands sumo------------Last time I did 155 in bands on 7.75" blocks and hit 625 bar weight...moved down blocks-
    135 x2
    225+ 155 x2
    315+ 155 x1
    405+ 155 x1
    455+ 155 x1 best raw set ever, very fast and easy
    Add super suit with cut off legs
    545+ 155 x1
    585+ 155 x1
    625+ 155 x1 PR at this height
    645+ 155 miss at lock-out

    SLDL DOH off 1.25" blocks-
    225 x10 sets of 6 with 30 sec between sets, 7 sets SLDL 3 sets close sumo SLDL

    Leg extensions-
    60 x 20
    80 x 20

    Lowerback was PUMPED from the 60 reps with 2 plates!

    Last time I did 155 in bands + 625 off 7.75" blocks it was hard, today off lower blocks I was smoother so it is a big improvement for me.

    I am now getting my whole body into the lift where before I was lacking leg drive at the top.......more raw squats will help further.

    BW is 222 right now and my gut is big ha ha.
    Last edited by NickAus; 03-24-2011 at 03:31 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #2436
    Skinny Feet Kiff's Avatar
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    Solid workout!!!!!

    Also thx for the ideas gonna end on some peacock pulldowns lol
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  12. #2437
    Garage Lifter
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    huge pull with a lot of tension, great work Nick
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  13. #2438
    Moderator Brian Hopper's Avatar
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    Good job fatty...j/k!!!! I like your name for deadlift day, that's classic.
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  14. #2439
    WBB Team Captain Coke's Avatar
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    Seems like you can never really achieve the size and power you are after without gaining the gut to go along with it, lol...not really a bad deal though until it is time to plan a serious cut.

    Killer with those lits!!

  15. #2440
    THE 800 QUEST NickAus's Avatar
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    Thanks Kiff!! Love to help out...gets me thinking!

    Thanks Garage Lifter!! Really fun day, hands and mid back are sore he he.

    Thanks Tank!! Haulin Steel............you are right in saying there is nothing better than having big weight in your hands......I agree 100%!

    Thanks Traps!! Not to fussed with being "cut" just dont wish to be fat he he.......always lots to work on but the weight gain has be feeling good.

    Love the support here and apreciate the advice big time..........if I can help anyone out I would be more than happy!



    Plan for this coming week lower wise is to raw squat up to about 85% for a double then skip all pulling and just hit assistance work sunday or monday (semi deload).

    Friday I will be nice and fresh and will go for a 605+200 block pull and film then do lots of reps close sumo raw from floor or 2" blocks.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #2441
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    That is a big leap forward. Good job bro! The legs are so strong so it definitely helps to get them involved as much as possible without squatting it.

  17. #2442
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by john o View Post
    That is a big leap forward. Good job bro! The legs are so strong so it definitely helps to get them involved as much as possible without squatting it.
    Thanks!!

    Yeah thats true, good to use legs but sumo pull is not a squat with the bar in hands like too many think.......good observation!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #2443
    THE 800 QUEST NickAus's Avatar
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    Lat and blood flow or whatever you want to call this day.

    Wide pulldowns- (peacocks are really 50+ reps)
    60 x10
    150 x36 not super strict ha ha

    Band face pulls with focus on rear delts-
    Mini each hand x 10 x5 sets with 25 sec rest between

    DB front raises-
    30s x10 x3 sets

    Band rows-
    30

    Kettlebell SLDL-
    34lb x30

    Hit where I needed to, most of my body is sore so this was enough.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #2444
    JERSEY IRON Brian C's Avatar
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    PUlling machine bro, that is all
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  20. #2445
    Senior Member mikesbench's Avatar
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    Wih I had your pull Nick; would make it easy to go over 2000.
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  21. #2446
    Resolute -JM-'s Avatar
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    Good job fatty
    Yeah, nice work tubbs....

    Awesome pulls nick. You have to pull something offf the ground soon. I am betting high 600s. Easy.
    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

  22. #2447
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    ...peacocks are really 50+ reps
    Thanks for clearing that up for us bro, lol.
    Last edited by Coke; 03-25-2011 at 06:57 PM.

  23. #2448
    THE 800 QUEST NickAus's Avatar
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    Thanks BC, Mike, Justin and Traps!!!!!

    I have to tell you I can only pull 605 from floor.....nothing more........this will change no question but Im actually not a huge puller at all just good at block pulls.

    Love my training and the last session where I hit 10 sets of 6 with very short rests @ 225 was really effective so will be done more often (with a little more weight)........mid back and hams are still sore.......no pulls for 6 days.

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

    Captains of Crush #3

    Building Mighty Mitts...

  24. #2449
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    I'm going to add some KB SLDL's next session. It seems like you've had a very long and consistent run with the pulls. Six days will do you some good.

  25. #2450
    THE 800 QUEST NickAus's Avatar
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    Thanks John!!

    They are very theraupeutic I find.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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