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  1. #1411
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by Xuaxace View Post
    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..
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  2. #1412
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by AdamNW View Post
    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:
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  3. #1413
    Je pense donc je suis 12ccopeland's Avatar
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    Unfukking real workout Adam. Great job man. Ordering my Inzer today btw. What do you think about lever vs 1-prong?
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  4. #1414
    IT'S A TRAP jd007914's Avatar
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    Catching up to you on front squats and I don't think my deadlift is too far behind
    375lb Squat
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  5. #1415
    Registered User AdCon's Avatar
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    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.
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  6. #1416
    Madcows Teenwolf2's Avatar
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    That entire workout was juicy, sick front squats and deads especially. The next test is the 85x3 press
    I'm aware I'm a wolf

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  7. #1417
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by 12ccopeland View Post
    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.

    Originally Posted by jd007914 View Post
    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

    Originally Posted by AdCon View Post
    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.

    Originally Posted by Teenwolf2 View Post
    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
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  8. #1418
    FerrumBrah. AdamNW's Avatar
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    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:
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  9. #1419
    Strong just got Stronger geneswest's Avatar
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    strong squats man, made it look easy!
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    PR's
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  10. #1420
    Madcows Teenwolf2's Avatar
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    Made 3 plates look like chump change. Get your power path even smoother and you'll be @ 150kgx5 soon I think
    I'm aware I'm a wolf

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  11. #1421
    Je pense donc je suis 12ccopeland's Avatar
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    fapped.
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  12. #1422
    Objective optimist Xuaxace's Avatar
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    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
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  13. #1423
    It's Just the Beginning BulkingForever's Avatar
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    w0w.....now you're probably better than me on squats feels bad man
    You want to beat me, don't miss a meal, because I won't. Don't quit on a set because I'll always be one set ahead of you. Don't walk out of my gym without leaving your guts spilled on the floor because you can bet your ass, I won't.
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  14. #1424
    Registered User apujols24's Avatar
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    Strong squats son, I'm gonna catch you... I hope hahah
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  15. #1425
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by geneswest View Post
    strong squats man, made it look easy!
    thanks dude!

    Originally Posted by Teenwolf2 View Post
    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!

    Originally Posted by 12ccopeland View Post
    fapped.
    hope you finished quickly

    Originally Posted by Xuaxace View Post
    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

    Originally Posted by BulkingForever View Post
    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!

    Originally Posted by apujols24 View Post
    Strong squats son, I'm gonna catch you... I hope hahah
    thank you mayne<3
    ill be waiting for you to catch up
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  16. #1426
    Registered User wahesh's Avatar
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    squats and deads are looking strong mate
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  17. #1427
    FerrumBrah. AdamNW's Avatar
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    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.

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  18. #1428
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by wahesh View Post
    squats and deads are looking strong mate
    thanks man, still gotta pick them up a fair bit though
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  19. #1429
    Objective optimist Xuaxace's Avatar
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    ****, 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?
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  20. #1430
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by Xuaxace View Post
    ****, 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
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  21. #1431
    Objective optimist Xuaxace's Avatar
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    Originally Posted by AdamNW View Post
    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.
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  22. #1432
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by Xuaxace View Post
    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..
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  23. #1433
    Objective optimist Xuaxace's Avatar
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    Originally Posted by AdamNW View Post
    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.
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  24. #1434
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by Xuaxace View Post
    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
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  25. #1435
    Objective optimist Xuaxace's Avatar
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    Originally Posted by AdamNW View Post
    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.
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  26. #1436
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    Originally Posted by Xuaxace View Post
    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)
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  27. #1437
    Je pense donc je suis 12ccopeland's Avatar
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    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?
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  28. #1438
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    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.

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  29. #1439
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by 12ccopeland View Post
    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.
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  30. #1440
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    ****ˇng amazing squatting, depth was good and speed was awesome! It looked like you had 8 in you!!!!
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