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Thread: More speed more strength

  1. #4751
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    Wide pulldowns-
    80x10
    120x8
    140x6
    160x6
    180x6
    200x6
    220x6 180x6 140x6 drop set

    Ultra wide pulldowns-
    120x8
    140x8
    160x8

    That's it. Had lots on so this was very quick, lats and lats only.

    Some idiot was doing upright rows on the rack.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #4752
    Rob Schilke | GFX Designer thecityalive's Avatar
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    big volume on the pull downs
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  3. #4753
    WBB Team Captain Coke's Avatar
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    Nice job rounding out your back training.

  4. #4754
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Hate it when people use the rack for uprights (or curls an shrugs), it ain't that hard to pick a weight up off the floor!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  5. #4755
    LuNa
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    Nice lat work Nick, i bet you were walking around like a peacock after that :P.

  6. #4756
    THE 800 QUEST NickAus's Avatar
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    Hey guys I have been away on a solo winter camp, amazing experience but a little irresponsible.

    I started a new job at a place which is way better than the last which turned out to be a nightmare.

    BW is only around 212 but I've been felling trees like a champ, great sport and my hands are stronger than ever.

    Talk soon boys!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #4757
    JERSEY IRON Brian C's Avatar
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    Have fun Nick.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  8. #4758
    THE 800 QUEST NickAus's Avatar
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    Thanks brudda!!!!!

    This and that pull work.

    shrugs no straps (always)-
    45 x 10
    225 x 5
    315 x 5
    405 x 5
    495 x 4
    545 x 4
    585 x 4
    635 x 3
    650 x 4 would be a PR but too ugly to really count
    405 x 12
    315 x 12
    225 x 15 DOH
    225 x 15 DOH

    SLDL speed reps-
    135 x 3
    225 x 3
    275 x 3
    275 x 3
    275 x 3

    Chinese bell rows-
    3 sets of 12
    SUPERSET
    Seated rows-
    110 x 8
    130 x 8
    150 x 8

    Plate shrugs-
    45s x 40

    Axe leveraging-
    6 sets various per arm

    Hands are smashed, they have been growing lately....sounds strange but they are 10% bigger.

    Peace.
    Last edited by NickAus; 07-01-2012 at 06:08 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #4759
    Rob Schilke | GFX Designer thecityalive's Avatar
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    650 on the shrugs? SOMEONE CALL COKE. Hope to see bear claws when 800 goes up on the DL
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #4760
    Senior Member GazzyG's Avatar
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    Phwoar, bet those forearms were burning on the 15 reppers, haha!

    Good work, bud. Glad to hear you had fun at the camp. Wood chopping ftw.
    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

  11. #4761
    WBB Team Captain Coke's Avatar
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    Not surprised the hands been growing, they're forced to do just that with all the incredible pulling.

    Shrugs are astonishing!!
    Last edited by Coke; 07-02-2012 at 10:57 AM.

  12. #4762
    Goals (kg) 272.5/165/305 HJP's Avatar
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    650 on shrugs... wow! Thats impressive. Some massive grip work going on here bro. No wonder the hands are having to adapt
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  13. #4763
    Senior Member tom183's Avatar
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    Huge strugs there, Nick.

  14. #4764
    Moderator Brian Hopper's Avatar
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    Some strong ass shrugs Nick!!! Are you using an over-under grip?
    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. #4765
    THUNDER THIGHS! Fuzzy's Avatar
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    Nick. I am back to once again bug you about competing.

    GPC nationals.
    90+ lifters.
    2 monos in the back + 3 deadlift bars + 3 full combo benches.
    Best meet ever run in Australia.

    You're missing out on some serious fun dude! Hit the platform!
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  16. #4766
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    No plans on competing, not really powerlifting as such right now and lifting is low on the priority list right now but I want to build a good platform for when things are a little different and I am making progress which is cool. Best of luck Fuzz.

    Tank, yeah bro I use mixed grip for shrugs, at the end I always do slow controlled reps DOH with between 135 and 315.


    Back and chest day.

    Lat pulldowns med wide-
    100 x 10
    120 x 10
    140 x 10
    160 x 10
    180 x 10
    SUPERSET
    DB flys-
    45s x 10 x 5 sets

    Ultra wide pulldowns-
    100 x 10
    110 x 10
    120 x 10
    130 x 10
    140 x 10
    SUPERSET
    Machine flys-
    120 x 10 x 5 sets

    DB pullovers-
    70 x 10 x 3 sets

    Arnie would be proud.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #4767
    Senior Member GazzyG's Avatar
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    Pulldowns, do it, do it now!
    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

  18. #4768
    Senior Member tom183's Avatar
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    Really hammering the pulldowns lately, man. Working on something specific or are they just your favourite lat exercise?

  19. #4769
    WBB Team Captain Coke's Avatar
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    Always keeping it on point Nick.

  20. #4770
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Always massive back work. Arnie sure would be proud lol nice bro
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  21. #4771
    JERSEY IRON Brian C's Avatar
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    Sick lifts lately buddy. Killer ass shrugs, love it!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  22. #4772
    THE 800 QUEST NickAus's Avatar
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    Thanks very much guys!!!!!

    Tom, nah I just do them because they dont hurt my elbows mainly but also because they are a weakness. I like rows but they hit my mid back which is not as weak (weak just not as weak).
    I think high volume pulldowns build some size pretty well while not really taxing me much overall, infact I dont find them very taxing even when I hit them really hard which is a good thing and a bad thing depending on your reason for doing them.

    My Girlfriend and I bought a house so I am pumped about that, wait till you see the views!

    Peace.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #4773
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Mean look forward to the pics of the view bro!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  24. #4774
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    My Girlfriend and I bought a house so I am pumped about that
    Awesome, happy for you both - Congrats!!

  25. #4775
    Moderator Brian Hopper's Avatar
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    Congrats on the new house!!!
    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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