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Thread: More speed more strength

  1. #26
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by bencher8 View Post
    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..
    Ha ha yeah it's a pain in the ass but I just get too many stupid questions about it and when I'm at the gym I just want to train.

    Thanks Paul!
    My leg drive is better now than in these videos I have changed my set-up a little but still way off so I will keep working at it!
    I will make sure I straighten my feet way more.
    Sometimes when I hit it right the weight just flies up so I know It will really help.
    Lots to work on!

    Glad you could take a look.
    Last edited by NickAus; 11-13-2009 at 03:15 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  2. #27
    THE 800 QUEST NickAus's Avatar
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    13/11/2009

    Extra work-out

    Front raises mini band-
    30reps
    NO REST
    Front raises dumbells-
    5lbs 30 reps
    NO REST
    Side raises-
    2lbs 40 reps
    2lbs 80 reps

    Nice Friday night shoulder pump, I have neglected my shoulder raises so this Friday extra work should pay off by keeping balance.
    Last edited by NickAus; 11-13-2009 at 03:39 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #28
    THE 800 QUEST NickAus's Avatar
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    Sunday 15/11/2009

    Max bench day

    Raw bench-
    45x10
    100x5
    135x5
    180x1
    200x1
    225x1
    265x1
    315x2 last warm-up

    Shirt 3 board-
    Forefinger on rings (almost out to index on rings)
    455x2
    515x2
    565x1
    585x2 PR
    515x5 all reps today were nice and fast but I had very little arch once the shirt was on

    Fat bar (fat gripz) close grip floor press-
    135x10
    180x10
    200x12

    Facepulls-
    6p x20, 7p x20, 8p x15, 9p x12, 8p x12, 6p x12, 6px12, 6p x12

    Done, elbow is sore but I'm feeling good about the PR.

    Thanks for the tip Paul!
    Last edited by NickAus; 11-15-2009 at 04:58 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #29
    Risk10k Clifford Gillmore's Avatar
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    Nice work Nick! Thats friggen huge, 700 is only about 100lbs away man. You'll easily smack that around by nationals, might even reserve you a seat to WPC Worlds if you get down to 198 and do it

  5. #30
    Wannabebig Member allan3's Avatar
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    good show nick!! keep it up!

  6. #31
    Titanium Enhanced GoodyGirl's Avatar
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    Saw your video's. I am in awe!
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

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  7. #32
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Risk10k View Post
    Nice work Nick! Thats friggen huge, 700 is only about 100lbs away man. You'll easily smack that around by nationals, might even reserve you a seat to WPC Worlds if you get down to 198 and do it
    Thank you very much Risk!

    It was off a 3 board so a long way down to touch ha ha.
    I was having more trouble with the lift offs than the press itself.

    I really don't know if next year I will cut to 198 or go 220 weighing maybe 215-218.
    Anyways for now I just want to get used to this shirt and get way stronger.

    I see you have been hitting plenty of bench and squat PR's!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #33
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by allan3 View Post
    good show nick!! keep it up!
    Thanks Allan!

    The APT wrap 2X wraps made the weight feel real light in my hands.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #34
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by GoodyGirl View Post
    Saw your video's. I am in awe!
    Thank you GoodyGirl, pleased people take the time to look.

    There are plenty of guys out there doing a lot more but I am progressing pretty fast so that's good.

    Glad another person found this great forum.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #35
    THE 800 QUEST NickAus's Avatar
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    16/11/2009

    Light legs and core/ extra work-out

    Pin loaded sissy leg press-
    10x10 working up to full stack
    Stack x 20

    Hamstrings-
    45x12
    65x15
    45x15

    Leg extensions for the pump lol-
    3p x 15
    3p x 15
    4p x 21

    Leg raises-
    5x12

    Done, just a quick PUMP not much rest between sets.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #36
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by NickAus View Post
    I see you have been hitting plenty of bench and squat PR's!
    LOL, the shirt is still not even close to being broken in - and you'll probally find heaps of ways to get more out of it in the coming weeks!

    I'm going to bring it in the next few months, I want to get pretty close to an elite total at the amatuer meet - just to show everyone whats up haha.

  12. #37
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Risk10k View Post
    LOL, the shirt is still not even close to being broken in - and you'll probally find heaps of ways to get more out of it in the coming weeks!

    I'm going to bring it in the next few months, I want to get pretty close to an elite total at the amatuer meet - just to show everyone whats up haha.
    Yep you'll do it NO QUESTION Risk.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #38
    THE 800 QUEST NickAus's Avatar
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    Resting up the elbow, I find it very hard to back off at the gym so I'm taking a few days off.

    Weight is up and I feeling strong and ready to get back at it.

    I am going to do a 6 week cycle for max bench day that looks like this (could change as I always adjust if I feel I need too).

    1) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board pinkies on ring 2s.

    2) 260lbs band tension raw 4 board, add shirt 3 board max.

    3) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip 3s.

    4) raw quad minis floor press med grip max.

    5) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip 2s.

    6) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip max aiming at getting 640+

    The set up giving no help at the top means I know exactly how much weight I have in my hands!

    This is a cycle I know will really build strength for me, I have done one pretty similar with a big PR at the end.

    Look forward to posting my work-outs.
    Last edited by NickAus; 11-23-2009 at 07:07 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #39
    THE 800 QUEST NickAus's Avatar
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    Extra work-out

    Band rows 2 minis-
    150
    100
    50

    Elbow is much better already but I will still train legs sunday in place of max effort bench.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #40
    THE 800 QUEST NickAus's Avatar
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    Legs and core

    Leg raises-
    3x12

    Leg press-
    3 plates per side x6
    4 pps x6
    5 pps x6
    6 pps x6
    7 pps x5
    8 pps x5
    9 pps x12
    5 pps x10
    5 pps x10

    Stiff legged deadlift-
    135 x12
    180 x12
    225 x6
    315 x6
    365 x6

    Seated hamstring machine-
    3x10

    Back raises-
    3x15

    Swiss ball abs-
    3x15

    All done at a fast pace once leg press work was done.

    Elbow is feeling really good but still clicking.............so keen to start this new 6 week bench cycle!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #41
    THE 800 QUEST NickAus's Avatar
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    Extra work-out

    Band rows 2 minis-
    50
    50
    50
    25
    25
    50

    Side raises-
    2lbs x150
    2lbs x40
    2lbs x40

    Front raises-
    10lbs x30
    10lbs x30

    Better than nothing as I'm still resting the upper body from anything heavy-very hard but I'm sticking to the plan.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #42
    THE 800 QUEST NickAus's Avatar
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    Assistance work

    Floor press med-close grip (no spotter)-
    Bar x12
    135x12
    180x6
    225x16 had to stop as this was hurting my elbow ****!
    135x10
    Bar x 20

    Key press-
    50s x10 hurt bad

    Back raises-
    30
    30 PR was 70 reps but 2x30 was a nice pump still, need to get back into these with 135 on my back.

    Chuck rows-
    3/4 stack x12
    Stack x12x4

    Pissed at myself for not warming up well enough, the last inch at lock-out hurts with 135.
    Feeling really explosive, elbow says otherwise.
    Could have got a 2 rep PR or more on floor press.
    Time for an x ray.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #43
    THE 800 QUEST NickAus's Avatar
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    Extra work to help elbow and get blood in triceps

    Tate press-
    10lbs x50
    50
    10
    10
    10
    25
    25
    25
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #44
    Senior Member ShooterX's Avatar
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    Good Luck healing that Elbow.
    HEAVY BENCH!!!

    Just Train Hard! Lift Heavy!!

  20. #45
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by ShooterX View Post
    Good Luck healing that Elbow.
    Thanks!

    Have to get an x ray when I can get a day off work, really don't think I can press anything while it's like this so I'm pretty upset.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #46
    THE 800 QUEST NickAus's Avatar
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    Raw squat no belt-
    45x12
    135x10
    225x3
    315x3
    405x3 harder than it should have been but not too bad.
    365x6

    Chuck rows (kind of)-
    1/2 stack x12
    3/4 stack x12
    Stack x12 x3

    Pullover machine-
    1/4 stack x12 x6

    Standing cable rows-
    Stack x12
    Stack plus 3 extra plates x12
    Stack plus 3 extra plates plus 25lbs x12 PR
    Stack plus 3 extra plates plus 35lbs x12 PR
    Stack plus 3 extra plates plus 75lbs x12 HUGE PR

    Pullover machine-
    1/4 stack x12 x3

    Facepulls-
    Worked up for 6 sets to 12 plates for 10 reps PR ha ha if you can hit a PR on facepulls

    Happy with the back work PR's really enjoyed this session and elbow felt about 90%
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #47
    THE 800 QUEST NickAus's Avatar
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    Extra work-out

    Side and front raise combo-
    2lb ankle weights x220 in 1 set

    Not sure if these are going to help much but it does feel good
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #48
    THE 800 QUEST NickAus's Avatar
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    Lats have not been this sore in a long time, think i'll keep the pullovers in my rotation.

    Glad I gave them a go I find it easy to hit my middle back, harder to hit the lats so this is good.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #49
    WBB Team Captain Coke's Avatar
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    Good deal on the pullovers, I may add them into the mix at some point...great workouts in here.
    Last edited by Coke; 12-02-2009 at 09:40 AM.

  25. #50
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good deal on the pullovers, I may add them into the mix at some point...great workouts in here.
    Thanks!!

    I copied Travis with the pullovers.

    I would love to be posting some heavy training, resting up my elbow.

    Normally I do more heavy basic movements but for now I'm doing watever doesn't mess with my elbow for slightly higher volume.

    Hopefully I can put some muscle on during this period which will help me in the future.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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