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

[AdamNW]

those fronts look so much smoother and strong than mine, srs, mirin.


I can tell there was a 3rd rep on those presses, I know the feel of an elbow playing and how that wrecks the whole feel.

4 plate dead, nicely done! need to get that milestone this year!

haha im not really pushing it on front squats yet.. just progressing slowly. that is probably why.
pretty sure i had a third rep in me, but yep the elbow playing up certainly ****s with everything
thanks mate
youll have a 4 plate dead easy this year..

[AdamNW]

was a cold day by the time i got to training, hamstring was tight and knee + elbow were more painful that usual.
Front Squat
80kg(176lbs) x 5
90kg(198lbs) x 5
97.5kg(215lbs) x 5PR


Over Head Press
Normal
60kg(132lbs) x 5
70kg(154lbs) x 3(elbow pain)

Wendler Press
70kg(154lbs) x 5
2 x 82.5kg(181lbs) x 2PR (elbow pain at the bottom of the second rep both times, first set my right arm completely dropped and i had to rack it, second set it was painful trying to press it up, i think i had 3 in me)


Deadlift
150kg(330lbs) x 3
177.5kg(391lbs) x 3PR
180kg(397lbs/4plates) x 1PR (this was something i just wanted to prove to myself, i know ill be repping it soon but i knew i had it in me and it was easy)


Guillotine Press
70kg(154lbs) x 10
85kg(187lbs) x 7PR
60kg(132lbs) x 12


BB Curl
3 x 45kg(100lbs) x 10


Lateral Raise strict.
3 x 20kg(44lbs) x 10

couldn't be happier with how today went, except maybe the press. couldnt go as deep on front squats but was still fine, felt very easy.
all 3 reps of 177.5 werent an issue, and 180 came up without trouble either, so im pretty stoked with that. finally getting my deadlift somewhere.
ive had 4 plates for so long but never actually have done it.

im positive i had 3 in me for the wendler press if my elbow didnt interfere, especially on the first set.


Front Squat:


Wendler Press (second set with 82.5):


Deadlift 180 x 1:

New page

[12ccopeland]

Unfukking real workout Adam. Great job man. Ordering my Inzer today btw. What do you think about lever vs 1-prong?

[jd007914]

Catching up to you on front squats and I don't think my deadlift is too far behind

[AdCon]

I really thought you had that 3rd rep on the Wendler press. Do you know what's up with your elbow?

Deadlifts and squats are looking strong, mirin that form as well.

[Teenwolf2]

That entire workout was juicy, sick front squats and deads especially. The next test is the 85x3 press

[AdamNW]

Unfukking real workout Adam. Great job man. Ordering my Inzer today btw. What do you think about lever vs 1-prong?

Thanks Cam <3
personally i prefer single prongs, but its really personal preference.

Catching up to you on front squats and I don't think my deadlift is too far behind

haha dont be too cocky, all my lower body lifts are still very easy for me!
come and try and chase me though

I really thought you had that 3rd rep on the Wendler press. Do you know what's up with your elbow?

Deadlifts and squats are looking strong, mirin that form as well.

thanks man! i definitely had a third rep in me but i was too afflicted by the elbow. ill get it next time.
pretty sure its just a minor strain to a tricep tendon which runs through the elbow, it feels pretty fine on most days, just some days (particularly cold days) it hurts more.

That entire workout was juicy, sick front squats and deads especially. The next test is the 85x3 press

thanks again James!
one of the best workouts ive had for a while!
i think i would have 85 x 3 with a regular OHP if it wasnt for the elbow, but i intend to it it wendler style very soon

[AdamNW]

Squat
120kg(264lbs) x 5
140kg(308lbs/3plates) x 3PR
105kg(231lbs) x 8

SLDL
3 x 150kg(330lbs) x 8PR

Calf Raise
3 x 150kg(330lbs) x 12

squat was easy as intended hamstring tightness + still a bit of knee pain meant i took the negatives a bit slower and didnt get as deep but they didnt hurt or affect the movement whilst actually squatting, more just a mental thing. still got to depth though.
very happy!
ill be adding weight to the SLDL too.

here's the squat video:

[geneswest]

strong squats man, made it look easy!

[Teenwolf2]

Made 3 plates look like chump change. Get your power path even smoother and you'll be @ 150kgx5 soon I think

[12ccopeland]

fapped.

[Xuaxace]

great squats, 140x5 is going to be cake,

kinda wish they looked harder on you lol not sure how I will keep ahead at this rate ;3

[BulkingForever]

w0w.....now you're probably better than me on squats feels bad man

[apujols24]

Strong squats son, I'm gonna catch you... I hope hahah

[AdamNW]

strong squats man, made it look easy!

thanks dude!

Made 3 plates look like chump change. Get your power path even smoother and you'll be @ 150kgx5 soon I think

thanks James, bar path is something i need to keep better. i still think it is the injuries that are affecting that to an extent, but thats no excuse. I will focus on fixing that up!

fapped.

hope you finished quickly

great squats, 140x5 is going to be cake,

kinda wish they looked harder on you lol not sure how I will keep ahead at this rate ;3

Thanks mate! i hope to make the 140 x 5 cake.
i kinda wish they werent even that hard, ill be trying to catching up to you asap!
not sure how long that will take though.. there is still quite a gap

w0w.....now you're probably better than me on squats feels bad man

i dont know i would fair without a belt dude, your beltless stuff is impressive!

Strong squats son, I'm gonna catch you... I hope hahah

thank you mayne<3
ill be waiting for you to catch up

[wahesh]

squats and deads are looking strong mate

[AdamNW]

Bench
95kg(210lbs) x 3
107.5kg(237lbs) x 3
120kg(264lbs) x 5PR phuck. yeah.

Guillotine Press
70kg(154lbs) x 10
2 x 80kg(176lbs) x 8

Rows
90kg(198lbs) x 6
100kg(220lbs) x 6
110kg(242lbs) x 8PR

DB Seated Press
32.5kg(72lbs) x 8
35kg(77lbs) x 7..
37.5kg(83lbs) x 3.. fck that.

DB Row Strict
55kg(121lbs) x 8
2 x 57.5kg(127lbs) x 8PR

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

so phucking happy with today. worked my way up to the top set to realise i had no elbow pain at all which was a big worry for me given what happened friday. I have been using a wider grip to see how that felt the past few weeks and it hasnt been working for me, so i went back to my original grip which im sure helped too.
just so glad i managed to get this out.
Started to feel elbow pain on the guillotine press but nothing bad.
Guillotine is messing with my DB Press as always, which was weak since i havent done them in a while either.

Great day.

[AdamNW]

squats and deads are looking strong mate

thanks man, still gotta pick them up a fair bit though

[Xuaxace]

****, back to being sooo fricking far away on bench, good job dave man. I will be happy if I get 5 out of 110 lol.

strong db rows also, what are the biggest db in your gym?

[AdamNW]

****, back to being sooo fricking far away on bench, good job dave man. I will be happy if I get 5 out of 110 lol.

strong db rows also, what are the biggest db in your gym?

will do my best to keep it that way :3 especially with your headway on squatting. thanks though man!
biggest DBs are 60, so if i keep progressing looks like ill be sticking to kroc rows, or strict kroc rows haha

[Xuaxace]

will do my best to keep it that way :3 especially with your headway on squatting. thanks though man!
biggest DBs are 60, so if i keep progressing looks like ill be sticking to kroc rows, or strict kroc rows haha

same in my gym.

60kg is pretty decent, I mean you can cheat row to 30 reps easy and then get good hyperthrophy from very strict rows up to like 15 reps. Right now I think I only get 5-6 reps super strict (barely no twisting and increasing torso angle) so still plenty of growth on those.

[AdamNW]

same in my gym.

60kg is pretty decent, I mean you can cheat row to 30 reps easy and then get good hyperthrophy from very strict rows up to like 15 reps. Right now I think I only get 5-6 reps super strict (barely no twisting and increasing torso angle) so still plenty of growth on those.

sounds like a good idea, something i will have to remember when i get to that point!
60 x 6 is very impressive..

[Xuaxace]

sounds like a good idea, something i will have to remember when i get to that point!
60 x 6 is very impressive..

you are pretty much there yourself (p,s I do use straps... for what it is worth).

will have to figure out another free weight movement that I can do with my back after I deplete growth from them.

[AdamNW]

you are pretty much there yourself (p,s I do use straps... for what it is worth).

will have to figure out another free weight movement that I can do with my back after I deplete growth from them.

so do i, still those chitty figure 9s though haha.
i guess i am.. didnt even think of that.
and i will too, plenty of other back movements though

[Xuaxace]

so do i, still those chitty figure 9s though haha.
i guess i am.. didnt even think of that.
and i will too, plenty of other back movements though

I haven't done a bent over row for over a year... I feel that I am missing out on a lot without it, maybe soon I will be able to do them again.

[AdamNW]

I haven't done a bent over row for over a year... I feel that I am missing out on a lot without it, maybe soon I will be able to do them again.

just a different focus on the back, my rows have been off the rack (not the floor) so not the traditional bent over row.
I love the barbell movement. if you can, i would so go for it again (y)

[12ccopeland]

cotfukkindam dude when is the last time you didn't set a PR? Need to get me back on that bulky time

Also, what's your grip for bench?

[AdamNW]

Squat
100kg(220lbs) x 5
120kg(264lbs) x 5
140kg(308lbs) x 5PR these were essentially speed reps..

Pull Through
2 x 90kg(198lbs) x 10
100kg(220lbs) x 8PR
used a different cable machine + more knee bend, was a lot easier haha.

Pull Ups
BW x 10
2 x BW+7.5kg(17lbs) x 10pr
BW+10kg(22lbs) x 10 matched PR
BW x 8

BB Shrugs
100kg(220lbs) x 10
110kg(242lbs) x 10
120kg(264lbs) x 10
125kg(275lbs) x 10PR

Standing Calf Raise
3 x 100kg(220lbs) x 12

Standing Cable Crunch
3 x 80kg(176lbs) x 10

squats were so easy i couldnt believe it.
unfortunately my hamstring has been tighter than it has been in a long time and took ages to foam roll/warm up. im not sure if that was the cause of it or not, but depth wasnt there for a couple of reps.
im confident in saying none were high but just not to my usual depth. will focus on getting that back to normal next time!
still very happy though.
let me know what you think.

here is the video:

[AdamNW]

cotfukkindam dude when is the last time you didn't set a PR? Need to get me back on that bulky time

Also, what's your grip for bench?

haha i tend to hit a PR on at least something, and now that the elbow feels better hopefully some more on pressing!
changing my program up soon, a bit higher frequency so hopefully more to come.
get back on bulk time phaggot!

my grip is about an inch or 2 inside the outer rings of the barbell i use, not overly wide but certainly not narrow.

[Teenwolf2]

****¡ng amazing squatting, depth was good and speed was awesome! It looked like you had 8 in you!!!!