Strive for Strength and Size - My Log to get to my strength/size goals.

[DDon1996]

Those squats looked like pure power. Srs. Myron.

[AdamNW]

Nice squats man, looked like you had 2-3 more in you.

thanks dude! we will see how i go with 5 on wednesday, i should have plenty in me with this improved form.

those squats looked ridiculously easy, great job mate. I was thinking a lot about the hip drive today, definitely helps.

thanks man. it definitely makes a difference, especially for me since i was lacking big time.

Those squats looked like pure power. Srs. Myron.

thanks Drake, i owe you for the help

[AdamNW]

Squat
122.5kg(270lbs) x 5
142.5kg(315lbs) x 3
110kg(242lbs) x 8

Pull Through
3 x 105kg(231lbs) x 10

Leg Press Calf Raise
6 plates x 12
2 x 7 plates x 10PR

142.5 is where my squat started to get hard when i got to this point last time, today was easy ****.

i owe thanks to Drake again, hip extension was better again.
was really happy with today (y)


142.5 x 3

bumped for the new page

[12ccopeland]

You must spread some reputation around before giving some to AdamNW again.


Biuriful squats man

[cjl14]

OY



























































































OY









































































OY














*hobbles over to rack weight*

[AdamNW]

You must spread some reputation around before giving some to AdamNW again.


Biuriful squats man

You must spread some Reputation around before giving it to 12ccopeland again.

Thank you Cam <3

OY



























































































OY









































































OY














*hobbles over to rack weight*

OI
OI
OI



go **** yourself :3

[apujols24]

Strong squats as always man, damn share the wealth pleasee

[BulkingForever]

GODDAMN! i need to get in on this hip extension thing lol strong!!!

[AdamNW]

Bench
100kg(220lbs) x 3
115kg(255lbs) x 5
elbow so uncomfortable, i couldnt get a consistent good bar path on any set. just ****ed me completely, made things much harder than they should have been. regardless, i got the reps.

BB Incline
80kg(176lbs) x 8
90kg(198lbs) x 8
92.5kg(205lbs) x 7+5+4+4 RP PR

Row
90kg(198lbs) x 6
100kg(220lbs) x 6
112.5kg(248lbs) x 6.. fuk that

Lateral Raise strict
4 x 20kg(44lbs) x 10

Cable Row
60kg(132lbs) x 10
70kg(154lbs) x 10
80kg(176lbs) x 6+5+4 RP

DB Curl
3 x 20kg(44lbs) x 10

was short on time today, so included more RP work.
couldnt sleep last night so was excessively tired, couldnt get my head straight. thank god for caffeine.. but still wasnt right.
the elbow was really my main concern, i used one of my knee sleeves as an elbow sleeve, didnt help much though.

it just wont go away for long periods, hopefully will fix itself again soon though.

[AdamNW]

Strong squats as always man, damn share the wealth pleasee

thanks Justin, your squats are shooting up though dude. youre not far off!

GODDAMN! i need to get in on this hip extension thing lol strong!!!

well if you werent using it like i was it, itll help SHITloads! its been awesome for me, should definitely start focusing on it if you werent utilising it (y)

[DDon1996]

Used a knee sleeve for elbows.

Wut.

[Teenwolf2]

Incline bench is outta this world!

Have you tried doing active release on your tricep? I find I often get referred joint pain in my elbow from ridiculously tight triceps

[AdamNW]

Used a knee sleeve for elbows.

Wut.

they help! So i went with it. they're adjustable knee sleeves, i need to get better ones..

Incline bench is outta this world!

Have you tried doing active release on your tricep? I find I often get referred joint pain in my elbow from ridiculously tight triceps

thanks James, i felt much stronger at the one at my old gym however.. this is a steeper incline though.
ive focused on tricep release, will go further into though to help.
thanks for advice

[Xuaxace]

strong work, even with the pain, I would love to have those numbers in my log right now haha.

[AdamNW]

strong work, even with the pain, I would love to have those numbers in my log right now haha.

and i would love your squat numbers in my log right now... hahaha
thanks man, hopefully the pain subsides though

[AdamNW]

Today.. I don't know where to begin. Just felt like ****. Got about 4 hours sleep last night, then had to eat 3 of my meals in one sitting due to different circumstances, and had under an hour to digest it. Not a good thing..

Nearly brought it up several times in the workout, including when I put my belt on.

Anyway, onto the workout.

Squat
100kg(220lbs) x 5
122.5kg(270lbs) x 5
142.5kg(315lbs) x 5
Much harder than it should have been, I don't even remember the 5th rep.
Got lower than I intended to, but fixed that up around the 3rd rep. Just waiting on Sunday now to make up for this bs.

Pull Through
105kg(231lbs) x 10
2 x 112.5kg(248lbs) x 10 PR got new shoes, grip was so much better and made these so much easier

Pull Ups
BW x 8
BW+5kg(11lbs) x 8
BW+9kg(20lbs) x 7
BW+10kg(22lbs)x5

DB Shrugs (no straps, wanna work on grip)
45kg(100lbs) x 10
50kg(110lbs) x 10
2 x 52.5kg(115lbs) x 10
Discovered DBs in this gym go up to 60kg too.. **** yeah


Just could not sleep last night, felt ****ty all day. I've gone through that before though, the food is what got to me. Just felt awful.
Anyway, was not bad at all given the circumstances.
Was definitely a good feeling to get through it.

142.5kg x 5 (I stumble over at the end of the video, so I cut that out lol).

[geneswest]

Very very good stuff especially given the circumstances bro. Those last two reps were killer.

[Xuaxace]

Nothing better than hitting the required ammount of reps on a very off day, good stuff (y)

[KobiDC]

in; keep it up op. subbed.

[AdamNW]

Very very good stuff especially given the circumstances bro. Those last two reps were killer.

thanks Brian

Nothing better than hitting the required ammount of reps on a very off day, good stuff (y)

that is true :3 im glad i didnt fail anything, thanks mate

in; keep it up op. subbed.

thanks dude, welcome

[Chris806]

solid, solid workout despite the lack of sleep

i always train like **** when i hardly sleep

[Teenwolf2]

Those last 2 reps were so clutch, great work Adam. You have a core of steel

[AdamNW]

solid, solid workout despite the lack of sleep

i always train like **** when i hardly sleep

thanks Chris!
good to see you back dude

The night before that session was the worst night's sleep I ever remember having, it completely screwed me over.

Those last 2 reps were so clutch, great work Adam. You have a core of steel

I wasnt going to give on them
thanks man, your words are always appreciated

[AdamNW]

Front Squat raised heel (on plates)
90kg(198lbs) x 5
102.5kg(225lbs) x 5

Bench
100kg(220lbs) x 3
117.5kg(260lbs) x 3
this was so bad i dont even..

Deadlift
160kg(352lbs) x 3
180kg(397lbs) x 3

DB Seated OHP
32.5kg(72lbs) x 8
35kg(77lbs) x 8
37.5kg(83lbs) x 7PR
very happy:3 going to go to 40kg next time

Chest Supported Row (palms facing)
3 plates x 10
3.5plates x 7, 5, 5, 3

Lateral Raise
2 x 20kg(44lbs) x 10

DB Curl
3 x 20kg(44lbs) x 10

the elevated heel felt so much better on front squats today, dont know why i decided to try it again today.. it just came into my head given my new very flat soled shoes. turns out your advice wasnt a train wreck at all in the end Xuaxace (y) it was still extremely easy

Bench was a real struggle, once again i could not maintain a consistent, good bar path. elbow wasnt as bad thankfully, but it was still wasnt comfortable. also got me thinking front squats could be affecting it.. so i might move it if thats the case (thoughts?)

the new shoes felt so much better on the deads too..
everything went pretty well (minus bench) today

102.5kg Front Squat:

[Xuaxace]

lol, heels elevated ftw, maybe one day I will buy oly shoes and change them around for different lifts (PT in my old gym used to do that lol)

To be honest I do think that fronts could take away from bench... I tend to like to do presses before a squat movmeent, besides fatiguing the front delt (on some people), upper back also gets fairly fatigued. I would just bench first, but that is just me.

crazy db press... I don't know how to feel about that


p.s that was the same squat rack I use to use at FF ... *cries*

[12ccopeland]

Man, you did pretty well in hitting all reps and even setting some PRs for some many off days in one week

With the hip drive from the squat, you just squeeze your ass together at the bottom of the rep as you come up from the hole?

[AdamNW]

lol, heels elevated ftw, maybe one day I will buy oly shoes and change them around for different lifts (PT in my old gym used to do that lol)

To be honest I do think that fronts could take away from bench... I tend to like to do presses before a squat movmeent, besides fatiguing the front delt (on some people), upper back also gets fairly fatigued. I would just bench first, but that is just me.

crazy db press... I don't know how to feel about that


p.s that was the same squat rack I use to use at FF ... *cries*

sounds like a good idea about the shoes.. if i can get the extra money.. spent so much on lifting stuff lately.
thanks mate.
i remember that front squats definitely took away from my over head press, so i can only imagine it had a similar effected on bench (delt/back fatigue like you said)
doing them after would mean doing them right before deads.. i guess could still work or i could sub another movement in between those 2.

i like this rack :3

Man, you did pretty well in hitting all reps and even setting some PRs for some many off days in one week

With the hip drive from the squat, you just squeeze your ass together at the bottom of the rep as you come up from the hole?

ughhh wednesday was just the worst feeling ever, pretty happy i got all my reps though. thanks man!

yep thats pretty much what you focus on, and also thinking about driving the hips forward goes hand in hand with that

[Xuaxace]

sounds like a good idea about the shoes.. if i can get the extra money.. spent so much on lifting stuff lately.
thanks mate.
i remember that front squats definitely took away from my over head press, so i can only imagine it had a similar effected on bench (delt/back fatigue like you said)
doing them after would mean doing them right before deads.. i guess could still work or i could sub another movement in between those 2.

i like this rack :3

what about

bench/front/dbpress/deadlifts?

[AdamNW]

what about

bench/front/dbpress/deadlifts?

that's what im looking at now, either that or use front squats as an accessory after the 5 rep day..

[bogui94]

jelly that you can use the clean grip on the fs. (fcan only use cross grip crew). nice deadlift