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Thread: More speed more strength

  1. #2451
    Skinny Feet Kiff's Avatar
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    Looking good a ever mate
    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'

  2. #2452
    THE 800 QUEST NickAus's Avatar
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    Thanks Kiff!!

    Lower semi deload.........light weights are fucking boring!

    Raw squat no box-
    135 x2
    225 x2
    315 x2
    405 x2
    265 x6

    SLDL sumo close stance-
    135 x8
    225 x8
    315 x8
    365 x3
    405 x3

    Seated leg curls machine single leg (starting to really like these)
    20 x60 per leg
    60 x8 per leg
    60 x8 per leg
    60 x8 per leg
    80 x6 per leg
    SUPER SET
    Clave raises-
    25
    20
    10
    15
    15 all with 10 sec hold on last rep

    Kettlebell squat/deads 12" deficit-
    90lb bell x12

    Shrugs DOH-
    135 x70

    Nothing exciting, hate deloads so I work up some just to enjoy it more.

    Everything was pretty easy today so I can still kinda call it a deload

    5 weeks of raw squats and Im sick of them already...........gear is fun!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #2453
    WBB Team Captain Coke's Avatar
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    I'm hearing you on the seated leg curls, I took them on last week and basically rediscovered 'em, lol.

    Like what is going on in here with everything!!

  4. #2454
    Moderator Brian Hopper's Avatar
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    It didn't look that boring, I like the volume you put in.
    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
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  5. #2455
    Skinny Feet Kiff's Avatar
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    Shame your missing the squat gear mate, couldnt imagine hating squatting

    Nice 'delaod' number
    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'

  6. #2456
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Yeah I have done them with both legs and found them alright but single leg is a real effort and they feel great.........legs are sore today.
    Great when you find something not very taxing overall that actually works!

    Thanks Tank!! It was ok in the end but I just hate deloads.....next deload I may just hit SLDLs and leg curls hard with no squats or pulls that way I get some work in but still deload the squat and pull.

    Thanks Kiff!! Gear is fun, raw squats build great strength and keep you strong in the hole.



    Real keen for Fridays pulls against greens!!

    Then the following week will be straight weight which I'm pumped about.
    Last edited by NickAus; 03-27-2011 at 04:52 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #2457
    TJW
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    Great work lately Nick! Can I have your "deload" weights as my ME weights??

  8. #2458
    THE 800 QUEST NickAus's Avatar
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    ^ Thanks bro!!

    Weights were not easy just not max effort........perhaps 80% effort?

    Deload as I know it should really be about 60% effort (barbell movements) not just volume........I just hate that crap so will only do it if I REALLY need to.
    Last edited by NickAus; 03-27-2011 at 08:23 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #2459
    Senior Member
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    Consistent as ever Nick! You're always on the lookout for new knowledge to get stronger.

  10. #2460
    THE 800 QUEST NickAus's Avatar
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    Thanks John!! I really should have done more ab work lately in my quest lol.....

    Ab crunch on half ball with weight (hard variation)-
    12 sets of 10

    Kettlebell side bends-
    24lb bell x1 x100 reps each side

    Just a catch up, pulling has been working my abs pretty well but the 4 sets a week of abs Ive done the last few weeks is a piss poor effort!
    Last edited by NickAus; 03-28-2011 at 04:30 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #2461
    THE 800 QUEST NickAus's Avatar
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    Update cause I feel like it

    Get my overkill canvas hybrid suit and poly briefs back from re-size pretty soon.
    Was impossible to even get briefs on and suit was impossible to get off, really like the way its made, will not stretch out at all!
    Will try pulling in it now its looser like Tank said.

    BW is slooooooowly moving up.....sitting on about 218 so Im training at about 221 after the days food.

    My scales are playing tricks with me, I was up to 222 then had a cup of water and checked again and was 217 ha ha.

    Mid back is smashed, interested thing Ive noticed if I hit another core movement hard for reps after max effort pulls it wipes me out WAY more than if I just move on to assistance work even though I dont push the second core movement very hard.
    I will go back to higher volume on speed/rep day and on max day just do smaller stuff for lower volume after (like westside do) , this makes the training week more productive IMO.

    Not going for 605 + 200 this Friday as it may be too much............straight weight off 5.5" blocks (never done that height) with target of 700+

    Contrast showers all week!
    Last edited by NickAus; 03-28-2011 at 06:23 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #2462
    Garage Lifter
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    Quote Originally Posted by NickAus View Post
    straight weight off 5.5" blocks (never done that height) with target of 700+
    sounds like a good plan!
    "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

  13. #2463
    Moderator Brian Hopper's Avatar
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    I'm looking forward to seeing what you can do with your newly sized 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

  14. #2464
    THE 800 QUEST NickAus's Avatar
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    Thanks Garage Lifter!!

    Thanks Tank, I would prefer to have it on the loose side rather than comp tight.........Im not a huge squatter anyway and my bench shirts were never tight.

    The briefs have huge pop and the canvas has good stopping power with some pop so the combo should work well but I am a huge fan of my boss briefs so will test them in the suit first up!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #2465
    THE 800 QUEST NickAus's Avatar
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    Very light recovery day.

    Peacocks-
    50 x200

    Wide pulls to sternum-
    100 x30

    Seated face pulls (cheers Mike)-
    60 x30

    Row variation-
    80 x20

    Hammer curls-
    30 x32

    Leg press-
    4 plates x40

    Feeling better now, mid back and abs are still smashed.

    Roll on Friday!
    Last edited by NickAus; 03-29-2011 at 03:25 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #2466
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Mid back is smashed...
    No way, go figure, lol - the way you beast out is crazy...ridiculous reps with those peacocks and all too.

  17. #2467
    Moderator Brian Hopper's Avatar
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    50x200....holy s**t!!!!
    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

  18. #2468
    THE 800 QUEST NickAus's Avatar
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    Thanks Traps and Tank!!!!!


    Went to gym with body feeling shit but a positive mind.........GF got a promotion so I was keen to train (celebrate) ha ha

    Sumo off 6" blocks-
    135 x4
    315 x1
    405 x1
    495 x1 fast raw set
    Add super suit with no legs
    585 x1
    635 x1
    675 x1
    715 x1 PR left 25lb in the tank

    Single leg curls-
    60 x12 each leg
    60 x10 each leg

    SLDL-
    135 x20 slow eccentrics



    Done, just a quick one.

    Last time I did straight weight I did 700 off 7.75" blocks so I added 15lb easy but worked down the blocks 1.75"........happy with that.

    715 was strong and smooth start to finish and prob my favorite lift Ive ever done.
    Last edited by NickAus; 03-30-2011 at 02:34 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #2469
    THE 800 QUEST NickAus's Avatar
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    Oh and I will be taking my Girl out Friday hence I trained early...
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #2470
    Senior Member GazzyG's Avatar
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    Great session mate. Keep adding weight and dropping the blocks, soon you'll be yanking 800 straight off the floor, haha!!
    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

  21. #2471
    WBB Team Captain Coke's Avatar
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    Looking outstanding Nick.

  22. #2472
    Dr. Subtotal
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    Solid PR!
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #2473
    Garage Lifter
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    huge fucking pull Nick!
    "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

  24. #2474
    Skinny Feet Kiff's Avatar
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    Not sure what is more amazing, peackocks for 200 or a 715 pull from a 6'' block....

    Amazing work
    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'

  25. #2475
    Moderator Brian Hopper's Avatar
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    Awesome job Nick, big pull bro!!!
    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

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