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Thread: More speed more strength

  1. #1
    THE 800 QUEST NickAus's Avatar
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    More speed more strength

    Hi everyone,

    I love everyones advice here so though I should post my work-outs!

    I believe a strong mind is key to reaching your goals.

    I love all types of lifting but my focus is on benching big weights, I have turned my worst lift into my best.

    I have competed in a lot of sports including Judo, Boxing, Greco, freestlyle, bjj and submission (no gi) wrestling, been powerlifting for around 2 years.

    My height is 5'10" my weight is 212.
    Last edited by NickAus; 08-31-2010 at 11:03 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #2
    THE 800 QUEST NickAus's Avatar
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    Tuesday 10/11/2009

    Leg press-
    3 plates per side x6
    5 pps x6
    6 pps x6
    7 pps x5
    8 pps x16
    4 pps x12
    2 pps x25
    2 pps x25

    Hamstings-
    100x10
    120x13
    100x10

    Chuck rows-
    3/4 stack x12x2

    Facepulls straight bar-
    1/4 stack x12x5

    Short and sweet.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #3
    THE 800 QUEST NickAus's Avatar
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    Wednesday 11/11/2009 Remembrance Day-Proud Anzac.

    No lift offs/spotter today

    Speed/ Assistance day

    Reverse band floor press (set bands so bar was completely out of bands at lockout, deload exactly 45 at bottom)-
    Pinkies just inside rings
    135x5
    200x5
    247x3
    285x3
    315x7
    348x3
    247x15 left one in the tank on all sets

    Same movement with ring finger on smooth nice and close-
    135x10
    155x10

    Light dumbell bench-
    40s x15x5

    Pulldowns behind head-
    1/2 stack x 15 (hurt elbow so stopped)

    Facepulls-
    4 plates x15
    5 p x12
    6 p x12
    7 p x10
    8 p x10
    9 p x10
    10 p x10
    10 p x10
    8 p x8

    Rear delt cables-
    2 p x10
    2 p x10

    Fry upright cable rope rows-
    4 p x 10
    4 p x10
    4 p x10

    Done, would have liked to press a little more but training partner never showed.

    No speed till my elbow is better, I love it but it hurts too much.
    Last edited by NickAus; 11-11-2009 at 02:37 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #4
    THE 800 QUEST NickAus's Avatar
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    Body weight is 212.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #5
    Moderator Brian Hopper's Avatar
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    Im glad to see you started a log Nick!!!! How is the overkill shirt coming along?
    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

  6. #6
    THE 800 QUEST NickAus's Avatar
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    Hey Tank,

    Yeah I thought I should start a log as I may be missing out on some advice plus I like to help others too.

    Love the shirt but have only used it once, got a med grip 3 board PR first time in it so that's cool, for a pretty tight shirt it was pretty easy to use (off 3 board lol).
    The fabric is amazing.

    Well done once again on your total now it's time to chip away at 2500, you will hit in no problem the way your going!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #7
    THE 800 QUEST NickAus's Avatar
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    You may notice the numbers on my lifts are weird this is because 3/4 of the big plates at my gym are in LBS the rest in KG.
    The smaller plates are in KG.
    I am not going to use a calculator for every set I log.
    Last edited by NickAus; 11-11-2009 at 02:34 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #8
    Senior Member OGROK's Avatar
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    bookmarked.

    hey dude I tried your floor press thing, its my last workout in my log... only did 4 sets of it though so a little diff I guess. ill be watching this one for sure
    Last edited by OGROK; 11-11-2009 at 06:59 PM.

  9. #9
    Moderator Brian Hopper's Avatar
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    2500 would be nice, but right now I'm gonna aim for 2400 at my next meet. I just got 2 denim shirts that were made by Karin, and I just sent them to Ginny Phillips to have altered to fit me. I hope they will help my bench out 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

  10. #10
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by OGROK View Post
    bookmarked.

    hey dude I tried your floor press thing, its my last workout in my log... only did 4 sets of it though so a little diff I guess. ill be watching this one for sure
    Thanks,

    4 work sets is good!

    Hope this log is intersting enough for people.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #11
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    2500 would be nice, but right now I'm gonna aim for 2400 at my next meet. I just got 2 denim shirts that were made by Karin, and I just sent them to Ginny Phillips to have altered to fit me. I hope they will help my bench out ALOT!!!
    Nice one!

    Karins huh not sure how you managed that?

    2400 then 2500!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #12
    Risk10k Clifford Gillmore's Avatar
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    Soooo. Doing CAPO nationals next year?

  13. #13
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Risk10k View Post
    Soooo. Doing CAPO nationals next year?
    I will compete next year for sure!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #14
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by NickAus View Post
    Karins huh not sure how you managed that?
    I got lucky I guess!!! My coach bought about 5-6 denim shirts from some guy at our last meet and he brought all the ones he didn't want to the gym and let us have our pick at them. I picked 2 shirts from Karin, but they are both a partial closed back. Hopefully this will work out for me.
    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. #15
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I got lucky I guess!!! My coach bought about 5-6 denim shirts from some guy at our last meet and he brought all the ones he didn't want to the gym and let us have our pick at them. I picked 2 shirts from Karin, but they are both a partial closed back. Hopefully this will work out for me.
    That is lucky alright!

    You could always cut one so you can pull the collar down more.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #16
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by NickAus View Post
    I will compete next year for sure!
    Kick ass! Our gym crew will be flying over for it, I'll be competing on the AM day and handeling on the PRO day.

  17. #17
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Risk10k View Post
    Kick ass! Our gym crew will be flying over for it, I'll be competing on the AM day and handeling on the PRO day.
    I have no idea when any of the comps actually are so will check out the Capo web site.

    Not sure when I'll do a meet, just trying to get my bench up to 700.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #18
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by NickAus View Post
    That is lucky alright!

    You could always cut one so you can pull the collar down more.
    Ginny is taking care off everything for me, she is pretty good at it. As soon as I give it a try, I will post it up.
    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

  19. #19
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by NickAus View Post
    I have no idea when any of the comps actually are so will check out the Capo web site.

    Not sure when I'll do a meet, just trying to get my bench up to 700.
    CAPO's website admin is a little too slow. I'll get some dates for you when I get them confirmed.

  20. #20
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Risk10k View Post
    CAPO's website admin is a little too slow. I'll get some dates for you when I get them confirmed.
    Ok that would be hood.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #21
    THE 800 QUEST NickAus's Avatar
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    3 Board 375+200 in bands bench

    Video


    Went on to do 400, missed 415.
    Last edited by NickAus; 11-13-2009 at 02:09 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #22
    THE 800 QUEST NickAus's Avatar
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    5 plates for 4 reps to 1 1/2 board height.

    Video


    Wanted to pump these out for confidence and for fun, touched board on second rep with 515 this day after this set.
    Last edited by NickAus; 11-13-2009 at 03:01 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #23
    THE 800 QUEST NickAus's Avatar
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    500+55-60lbs bands 1 board.

    Video


    Set up doubled minis on raised dumbells to give 55-60lbs tension.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #24
    THE 800 QUEST NickAus's Avatar
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    ^Shirt for these videos was loose in the sleeves.^

    Finally got shown how to load videos on youtube, this has taken me a while ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #25
    Senior Member
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    Nice to finally see vids of ya benching nick. Gotta be difficult to put a shirt on and then throw a sweatshirt on over that..

    One thing I noticed is you should straighten your feet out when you set up. You are kinda on the inside of your feet. You will get some better drive with them straight..
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    Success is usually achieved by always doing a little more than you thought you could, and a lot more than anyone else.

    Don't measure yourself by what you have accomplished, but by what you should accomplish with your ability." John Wooden

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