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

[AdamNW]

Nice job on the squat PR! Damn you are SO CLOSE to the 3 plate squat!!!

haha thanks man, if you hadnt seen ive already squatted 3 plates.
now its time to build back up to it and surpass it with the madcows momentum

[bogui94]

catching up to you and xua on the squats is going to take me ages

hahaha its a great movement, i do it to the clavicle rather than the throat though. its not as scary as it seems hahaha
thanks dude, youll be at my bench in no time the way you progress.
you'll be there next week if your bench improves as fast as your rep power

soon.gif

Damn dude those squats are so impressive.. really mirin. Those shrugs are pretty cute I'll be waiting for you to join the dark side of hang cleans haha

lold

[AdamNW]

Front Squat narrow stance, clean grip
70kg(154lbs) x 5
80kg(176lbs) x 5
92.5kg(203lbs) x 5PR for this type of front squat

OHP
60kg(132lbs) x 3
70kg(154lbs) x 1 (elbow)
swapped to Wendler style
70kg(154lbs) x 3
80kg(176lbs) x 2

Deadlift
147.5kg(325lbs) x 3
172.5kg(380lbs) x 3

Guillotine Press
2 x 60kg(132lbs) x 10
70kg(154lbs) x 10

DB Curl
3 x 25kg(55lbs) x 10

46 degrees celsius today.. fuk that. that's 115 fahrenheit.
front squat was still pretty easy, just getting used to the new stance. i feel this will shoot up.
elbow felt fine with the elbow up until 60kg, where on the 2 second rep i felt it.. got the 3rd one up though without as much pain for some reason.
hurt bad once it cleared my head with the 70kg though. i got the idea to try the wendler style press as the elbow only hurt once i got my head under the bar. don't ask why, but it felt pretty fine with that style.. much harder though. used soft lockouts though.
im fine with 80 x 2 given the new style and being scared of the elbow.. hopefully it feels better soon though.
deadlift is getting hard.. but i feel like i was quite tried because of the heat, but i was stilled determined to get it up.
guillotine press felt fine on the elbow too unlike db press, so i did that instead.
not the best workout but im happy given the circumstances

[AdamNW]

catching up to you and xua on the squats is going to take me ages


soon.gif



lold

hahaha well itll take me quite a while to catch up to Xuaxace's squat the way he's going! looks like we both have our work cut out for us

[wahesh]

46 degrees celsius today.. fuk that. that's 115 fahrenheit.

which is why i got to the gym at 9.30am, got back home ASAP, and just stayed indoors all day. btw, what is wendlers style ohp

[AdamNW]

which is why i got to the gym at 9.30am, got back home ASAP, and just stayed indoors all day. btw, what is wendlers style ohp

haha i was still sleeping at 9:30 ... not a bad idea though. the fact my gym is un-airconditioned doesn't help either.
im not a big fan of morning training anyway.

wendler style isn't the actual term, but it's what i heard someone refer to it as. it's what Jim Wendler used to do (dont think he's done it since his surgery), rather than getting your head under the bar it stays in front of you the entire lift. normally i wouldnt do that normally, but if it doesnt aggravate the elbow ill do what i can.
it's much more stress on the anterior delts/rotator cuff.
like this:

[Xuaxace]

brb we have done the same front squats this week ,

always liked the way wendlers feel with high rep work, constant shoulder tension.

P.s I think we are the first people to call that type of overhead pressing "wendlers", maybe it will catch on like pendley rows haha.

[AdamNW]

brb we have done the same front squats this week ,

always liked the way wendlers feel with high rep work, constant shoulder tension.

P.s I think we are the first people to call that type of overhead pressing "wendlers", maybe it will catch on like pendley rows haha.

oh we have indeed!
i might try getting used to wendler's style, i actually liked it today. was more fun in a way, and certainly more shoulder tension. i was doing it a while back but then switched back to normal. didnt do it for long though.
will try it for the higher reppage next time

and that's right, it was you that referred to it as wendler's too! hopefully we can start a new 'thing' :3

[12ccopeland]

Holy hot weather man. Where's the vid?

[AdamNW]

Holy hot weather man. Where's the vid?

it sucks for training dude..
didnt film today, but ill get one up soon

[AdCon]

46 degrees celsius today.. fuk that. that's 115 fahrenheit.

I'd happily have that. It's about -3�C in the UK today with heavy snow. I'll probably freeze when I workout later, one of the problems with home gyms.

[iamdetermined]

In to rep when you reach bodyweight OHPx3

[Teenwolf2]

Front squats and deads are going up fast, 4 plate dead soon? How is the elbow today?

[AdamNW]

I'd happily have that. It's about -3�C in the UK today with heavy snow. I'll probably freeze when I workout later, one of the problems with home gyms.

haha i normally cope with cold whether training, but i must admit its never that cold here.
i usually just wear a jumper and warm up a while longer.
good luck with your workout dude

In to rep when you reach bodyweight OHPx3

thanks mate!

Front squats and deads are going up fast, 4 plate dead soon? How is the elbow today?

front squats are still easy, just getting used to clean grip. thanks man
i wish i could say the same for deads though.. but im sure i already have 4 plates
elbow feels fine atm, but can never really can tell until i pressure it unfortunately.
we will see how it feels next time, but yesterday it certainly wasnt great

[AdamNW]

Squat
115kg(253lbs) x 5
135kg(297lbs) x 3PR
100kg(220lbs) x 8(took these slower)

RDL
3 x 145kg(320lbs) x 8 matched PR very little rest

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

so for some reason it didnt tweak that today was Sunday and therefore my gym closes at 6 today.. and i got there at 5:25.. expecting to be able to take my time..so i had to move things along today haha. stupid holidays affecting my sense of what day it is
squats were pretty easy, but my hamstring was tighter than usual today and had to spend ages rolling it out at home beforehand. i just kind felt nervous pushing out of the hole so it took a bit longer on the positive rep. still pretty easy though!
also the first reasonable whether day for a while, so i got one of my hoodies on again!
happy with how today went hamstring feels better now too. let's just hope the elbow is okay tomorrow (i can never tell how it is until i put some kind of pressure on it).

[Teenwolf2]

But where is the RDL vid? I am requesting one

Squats looked controlled and rather easy, you got 140kgx5 I reckon

[AdamNW]

But where is the RDL vid? I am requesting one

Squats looked controlled and rather easy, you got 140kgx5 I reckon

rushed it and didnt even think about filming anything else since the gym was closing! i will be sure to film it next week
Thanks James, id love to think I have 140 x 5 now!

[Xuaxace]

****ing hell, that depth and speed. Looks so much more powerful than mine!

[AdamNW]

****ing hell, that depth and speed. Looks so much more powerful than mine!

i put this session down to the hoodie
thanks mate! but im not sure i could say they look more powerful than yours.. weaker though, yes.

[geneswest]

Shiet dude them squats. Looking really good man!

[bogui94]

squats on squats on squats
gj m8

[Little_Moth]

That Squat PR was wasy as ****, I'd say you have at least 145 x 3 in you. Good depth.

[AdamNW]

Shiet dude them squats. Looking really good man!

thanks bro!

squats on squats on squats
gj m8

Thank ya Lui

That Squat PR was wasy as ****, I'd say you have at least 145 x 3 in you. Good depth.

thanks dude! it was pretty easy. 145 x 3 would be great, i expect to be doing it fairly soon

[Teenwolf2]

That Squat PR was wasy as ****, I'd say you have at least 145 x 3 in you. Good depth.

This. Depth is sick, so can we expect 170kgx5 by the end of the year?

[AdamNW]

This. Depth is sick, so can we expect 170kgx5 by the end of the year?

thanks again man, 170kg x 5 at least

[AdamNW]

elbow felt much better today, i wore my jumper again for bench as i feel like the extra warmth is helping (just a feeling, cant say for certain). was still pretty nervous about it though.
Bench
100kg(220lbs) x 5
112.5kg(248lbs) x 3
127.5kg(281lbs) x 1PR

pretty smooth actually, had at least 2 in me if i wasnt nervous about the elbow. pretty happy.

Guillotine Press to throat this time
2 x 70kg(154lbs) x 8

To throat was a lot more stress on the rotator, fuk.

Rows
90kg(198lbs) x 6
95kg(210lbs) x 6
107.5kg(237lbs) x 8PR

Very happy with this, this was a pretty big PR!

Soft Wendler Style OHP
60kg(132lbs) x 10
70kg(154lbs) x 6
60kg(132lbs) x 12

Kroc Rows (Strapped) (did these since chins really seem to have been aggravating the elbow)
50kg(110lbs) x 28(not sure if you would count the last 3, had to reset a bit)
50kg(110lbs) x 28

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

Hammer Curl
2 x 25kg(55lbs) x 10 (was gone after kroc rows.. way harder than usual)

happy with bench only because of how the elbow has been, it seemed to hold up alright! was not in the right state of mind to attempt for 2-3 reps as i was still wary of it and as such im going to repeat this meso-cycle. it was a weight PR but i know im capable of more. im just glad i got at least 1 out of it.

Wendler presses felt uncomfortable on the first set, but felt better on the 70kg. harder than i anticipated.. probably because i did the 2 bench presses before it too though. the 60 x 12 set was easy-ish. ill have more as i get used to it. felt weird not getting under the bar, which is why i think the first set got to me so much. I like soft lock outs now too
Kroc rows are killer.. loved them though. i think ill add them back in. the last 3 reps on the set i filmed im not sure you would count as i had to reset it as the strap fell a bit loose. but i think they do.

[Teenwolf2]

Massive rows, bench and DB rows!

[Xuaxace]

congrats on the bench, very nice.

I think the inzer belt will make a big difference for those wendlers for sure, inb420reps.

I Was never never able to do dumbbell rows with a figure 9 strap, it would always come loose :/! so I would do them without straps. However now I just use the figure 8 and definitely makes dumbbell rows a bit of a breeze. **** it, I will go 35 reps next time with the 50's haha!

[AdamNW]

Massive rows, bench and DB rows!

thanks as always James <3

congrats on the bench, very nice.

I think the inzer belt will make a big difference for those wendlers for sure, inb420reps.

I Was never never able to do dumbbell rows with a figure 9 strap, it would always come loose :/! so I would do them without straps. However now I just use the figure 8 and definitely makes dumbbell rows a bit of a breeze. **** it, I will go 35 reps next time with the 50's haha!

thanks dude, had more in me though. we'll see how i go next time if the elbow isnt getting in the way.
im so excited for the inzer! i think it will make a difference on everything, but yeah agreed it should make a difference on those.
i guess we couldnt call that kroc wendler's could we?

yeah the figure 9 straps did come loose, a pain in the arse when it happened but the benefit of them was worth it. i will be buying some other straps soon
ill be going for those 35 reps too

[AdamNW]

Squat
100kg(220lbs) x 5
115kg(253lbs) x 5
135kg(297lbs) x 5PR

RDL decided to do this since all the cables were taken for Pull Throughs and James requested a video
3 x 145kg x 8 matched PR still pretty easy

Pull Ups (elbow felt much better but was still kinda nervous)
BW x 10
2 x BW+5kg(11lbs) x 8

Shrugs
110kg(242lbs) x 10
120kg(264lbs) x 10PR

Okay squats were actually a bit TOO easy.. was pretty surprised. felt very strong today though, but yeah i expected them not to be too much of a struggle but i exceeded that haha.
RDLs were good too, video is up. erectors were gone after those though, slowed down the negatives a little bit for the last few reps.
Elbow wasn't much of an issue at all for pull ups, but by the extra 5kg i felt my body restricting me so i didnt push it too far.


Here is the squat video:



And here is the RDL, bit of a bad angle.