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

[AdamNW]

I knew it was too good to be true

hahaha, sorry JD :3

mirin that bench and OHP so hard. Good Job man

thanks mate!

This, goddamn man your presses are beyond nuts. Strong front squat as well! It's a great movement.

thanks heaps man, front squats are definitely a great movement, had to drop them out if i wanted to focus on progression with madcows though. will add them back in regularly soon though :3

[UnknownOrigin]

Myo Rep Barbell Curls

On a more srs note, read this, might help your understanding of it all: http://www.clutchfitness.com/forums/...ead.php?t=9363

[AdamNW]

Squat
140kg(308lbs) x 3
160kg(355lbs) x 2 (old hamstring injury tightened to **** on the second rep, was slow and painful to get it up.)

took time to roll it out

160kg(355lbs) x 5

High Bar
130kg(286lbs) x 8 pr

Front Squat
110kg(242lbs) x 3
120kg(264lbs) x 1 easy
130kg(286lbs) x 1 matched pr

T-Bar Rows
4 plates x 8
4.5plates x 6 pr
4plates x 10

Rack Chins
BW x 12
BW+10kg(22lbs) x 8
BW+20kg(44lbs) x 8
BW+27.5kg(61lbs) x 8
BW+27.5kg(61lbs) x 8

GHR
BW x 8
BW+10kg(22lbs) x 8
BW+20kg(44lbs) x 6
BW x 10

DB Curls
20kg(44lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10

some interesting things ive noticed about my low bar squat with the raised heel, discussing it with Xuaxace has been very interesting.
took the set very slow as i was conscious of the hamstring, but the set was not to hard really.
pretty happy with the high bar, as i am with the front squat. hoping i have 3 plates fresh haha

happy to the t bar rows also, it was a good day

160 x 5:


130 x 8 high bar (trimmed too early sorry)


and for your entertainment, i present to you: weird guy at gym again

[AdamNW]

On a more srs note, read this, might help your understanding of it all: http://www.clutchfitness.com/forums/...ead.php?t=9363

have read that article :3 but thanks man!
i am very interested with myoreps, looking to add them consistently

[cjl14]

Squat
140kg(308lbs) x 3
160kg(355lbs) x 2 (old hamstring injury tightened to **** on the second rep, was slow and painful to get it up.)

took time to roll it out

160kg(355lbs) x 5

High Bar
130kg(286lbs) x 8 pr

Front Squat
110kg(242lbs) x 3
120kg(264lbs) x 1 easy
130kg(286lbs) x 1 matched pr

T-Bar Rows
4 plates x 8
4.5plates x 6 pr
4plates x 10

Rack Chins
BW x 12
BW+10kg(22lbs) x 8
BW+20kg(44lbs) x 8
BW+27.5kg(61lbs) x 8
BW+27.5kg(61lbs) x 8

GHR
BW x 8
BW+10kg(22lbs) x 8
BW+20kg(44lbs) x 6
BW x 10

DB Curls
20kg(44lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10

some interesting things ive noticed about my low bar squat with the raised heel, discussing it with Xuaxace has been very interesting.
took the set very slow as i was conscious of the hamstring, but the set was not to hard really.
pretty happy with the high bar, as i am with the front squat. hoping i have 3 plates fresh haha

happy to the t bar rows also, it was a good day

160 x 5:


130 x 8 high bar (trimmed too early sorry)


and for your entertainment, i present to you: weird guy at gym again

little do you know, weird guy at gym is actually me :3

[Xuaxace]

little do you know, weird guy at gym is actually me :3

please don't lick me

[jd007914]

Holy crap at those front squats! 3 plates soon brah oh lawd that weird guy videos could go viral

[Balddude]

One day you should join him in his dancing and video it for teh lulz...would be epic

[AdamNW]

Odd day, some tightness in the QL, still some in the hammy too.

Bench
80kg(176lbs) x 8
105kg(231lbs) x 6
112.5kg(248lbs) x 5
120kg(264lbs) x 4 (elbow completely potato'd me out here)
120kg(264lbs) x 4
112.5kg(248lbs) x 8
105kg(231lbs) x 7 (no real time between sets)

Deadlift (all warm up sets were done conventional and sumo)
140kg(308lbs) x 3
160kg(352lbs) x 3
180kg(396lbs) x 2 pleased to say all warm ups up to and including here were done with a hook grip
200kg(440lbs) x 1
215kg(473lbs) x 1 (conventional, felt QL pulling and stopped)
215kg(473lbs) x 3PR wooo

Gil Upper Back Extensions (DBs each hand)
10kg(22lbs) x 8
20kg(44lbs) x 8
30kg(66lbs) x 8
30kg(88lbs) x 8
took it light for the first time

One Arm Standing DB Press (each arm)
30kg(66lbs) x 8
32.5kg(72lbs) x 6

Push Press
35kg(77lbs) x 6

Lateral Raise
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10

Occluded Tricep Extension
27kg(60lbs) x 30
36kg(80lbs) x 15
41kg(90lbs) x 15
46kg(100lbs) x 25

guess today was good, all required reps were hit :3 thinking i might stick with sumo full time, as i feel much more comfortable. ****ed up my set up with it as my head was absolutely spinning before it. (will still train conventional though)
bench was ****ty first set, and good second set. my high reps suck though haha

must say that the upper back extensions felt great, feel like it will be very useful to keep my lock out strong (given my thorasic curvature when DLing, that ironically i didnt use today).
great movement, as part of the Gil Chronicles of Exercises

120kg x 4 1st (potato) set, can see my elbow causing a ****ty bar path on the second rep, the barring going away from me, then stopping while i stabilise, then moving at a good rate again. just ****ed up the set really):


215kg x 3 (pulling with back more at lockout rather than glute, probably naturally trying to take pressure off the hamstring insertion point (start of the gluteus medius too, which when i think about it could be the reason for the QL issue, either way they will be solved):

[AdamNW]

little do you know, weird guy at gym is actually me :3

i am not surprised :3 WLC

please don't lick me

i wouldn't put it past him, watch out for your penor in particular

Holy crap at those front squats! 3 plates soon brah oh lawd that weird guy videos could go viral

thanks man! think i would have 3 plates in me now haha, might try sometime soon

hahaha lolol if it does

One day you should join him in his dancing and video it for teh lulz...would be epic

erm



no thanks jeff, would be scared of being licked srs

[apujols24]

Fuarrrrk please slow down and come back to average human strength please, your squats and deads are insane my man.. Beast mode

[nikolic993]

Nice job man, you're closing in on a 500lbs deadlift.Beast mode.

edit: lol i just realized that the guy above me also wrote beast mode, must have done it subconsciously

[AdamNW]

Fuarrrrk please slow down and come back to average human strength please, your squats and deads are insane my man.. Beast mode

thanks Justin <3
squats and deads are finally picking up, still got a bit left in the DL too though i think!

Nice job man, you're closing in on a 500lbs deadlift.Beast mode.

edit: lol i just realized that the guy above me also wrote beast mode, must have done it subconsciously

thanks man!
will be excited to rep out 500+, will be quite an achievement

lmao, i noticed you both wrote beast mode before i read that last edit :3

[MaxOTAlex]

Your deads are really shooting up! Keep at it!

[Francis333]

Holy Squat, lateral raise. That 140kg squat was great form. lol'd at potato bench. Keep doin work brotato, any recent pics?

[GabeGSF]

[jd007914]

Holy Squat, lateral raise. That 140kg squat was great form. lol'd at potato bench. Keep doin work brotato, any recent pics?

THIS x10000

[AdamNW]

Squat
140kg(308lbs) x 3
150kg(330lbs) x 3
162.5kg(358lbs) x 3

finally got everything down with the raised heel i think, felt a LOT stronger today, will discuss below

High Bar (something was wrong with knee)
100kg(220lbs) x 5
120kg(265lbs) x 3

Front Squat
90kg(198lbs) x 5
100kg(220lbs) x 5
110kg(242lbs) x 6 pr im fairly sure, it was easy but i fell forward on the last rep.

Pull Ups
BW x 8
BW x 8
BW+5kg(11lbs) x 8
BW+5kg(11lbs) x 10
BW x 8

Chest Supported T-Bar Row
3plates x 8
4plates x 8
4plates x 8
4.5plates x 8

GHR
BW+10kg(22lbs) x 8
BW+20kg(44lbs) x 6
BW+20kg(44lbs) x 7

DB Curl myo reps, alberto nunez style
17.5kg(40lbs) x 10
17.5kg(40lbs) x 3
17.5kg(40lbs) x 3
17.5kg(40lbs) x 3

great session, was chatting with and trained with a guy i met and helped him out with some stuff, he also filmed my set (and went into potato angle for last rep)
had some knee pain with the high bar, but form felt a lot better (thank you for Xuaxace for the tip).
but took that off, my front squat was okay though, but i tightened the belt by another notch and made me feel sick and my wrist gave way. you can see in the video, it wasn't difficult really, just weakness. also back work with it would have weakened my upper back too.
the low bar was great today, i changed the toe angle to point further inward, it increased hip torque and improved dorsiflexion. made everything MUCH better.

was quite pleased with today :3 took the back work lighter in preparation for a heavy session on Sunday.

here are the videos:
162.5 x 3:


110kg x 6:

[AdamNW]

Your deads are really shooting up! Keep at it!

thanks Alex!

Holy Squat, lateral raise. That 140kg squat was great form. lol'd at potato bench. Keep doin work brotato, any recent pics?

hahaha thank you Fran, i do have a couple of recent pics i posted a couple of pages back - will repost if you want.
haven't taken any since

LOLD
welcome Gabe! great to have you here man

THIS x10000

:v

[Xuaxace]

it is like watching myself squat in a mirror :3 feelsgoodman

[AdamNW]

very pleased to say i have found the root of my elbow injury :3
literally went to the gym about an hour early and prepared, decided this bull**** has gone too long.
had no pain whatsoever benching, but there is a weak point there still which should go with time.

Bench
80kg(176lbs) x 8
105kg(231lbs) x 6
112.5kg(248lbs) x 5
120kg(264lbs) x 4
120kg(264lbs) x 4
120kg(264lbs) x 4 (the only set the elbow got to me)
112.5kg(248lbs) x 9

Incline BB Bench
90kg(198lbs) x 3
100kg(220lbs) x 4 matched pr

OHP
70kg(154lbs) x 10 PR where did this come from wut
80kg(176lbs) x 1 (no belt or wraps, easy)
2 x 85kg(185lbs) x 1
was gassed

Lateral Raise
20kg(44lbs) x 10
22.5kg(50lbs) x 10

Occluded Tricep Extensions
32kg(70lbs) x 30
36kg(80lbs) x 15
41kg(90lbs) x 15
46kg(100lbs) x 21

benching was pain free! just a bit slow on the 3rd set half way through the movement, then easy at the end.
i have missed incline pressing, so i decided to do some, wasnt disappointed with the results
however i was surprised at the ohp, did not expect 10 lmao.
sort of gassed me for subsequent sets, but wonder what i would hit fresh (given i feel the high-ish incline would take a bit out of me)

70kg x 10 ohp (red 25kg bumper plates:3)

[AdamNW]

it is like watching myself squat in a mirror :3 feelsgoodman

goat squat technique (Y)

[jd007914]

Holy gainz of da gawds

That OHP is ridiculous!

[AdamNW]

today was awesome for so many reasons. woke up with a sore throat/headache, just under the weather.
ended having a rather odd day in terms of feeling stuff, driving past my grandma's old house, memories of people, etc triggered by stuff. was very motivated when coming in, felt like I owed some stuff to people and owed revenge to others, as cliche as it may sound.

Squat
150kg(330lbs) x 3
162.5kg(358lbs) x 5 felt like a warm up tbh
180kg(4plates) x 1 PR woooooooo didn't feel too hard either

Front Squat
120kg x 1
130kg x 1
140kg(3plates) x 1 PR easy :3
120kg(264lbs) x 4 pr

T-Bar Rows
4 plates x 8
4.5plates x 8
4.75plates x 7 pr

GHR decline
BW x 8
BW x 8
BW+5kg(11lbs) x 8
BW+10kg(22lbs) x 6
BW x 8
dafuq this was hard, but awesome

Pull Ups
BW x 8
BW+5kg(11lbs) x 8
BW+10kg(22lbs) x 7
BW x 12

DB Curls
20kg(44lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10

well I had about an extra hour to do this session due to irregular (but good) circumstances :3 took my time to warm up, got rid of any pain/issues i had and came in (Y)
who else is mirin me and Xuaxace's wizardry?
we were both shocked when we spoke to eachother, srs :3

was just one of those days where i had things going for me, the 162.5kg came up so easy i wanted more, doubt this will affect anything.
i potato'd the 120kg front squat x 4, my hand was slipping and barely kept the bar upright so i racked it.

unfortunately my phone ran out of space before the 162.5kg set started (stopped filming while i was doing up my wrist wraps). here are the other two though

180 x 1 squat


140 x 1 front squat


120kg x 4 front squat (skip to 15 secs)

[AdamNW]

Holy gainz of da gawds

That OHP is ridiculous!

thank you sir :3

[Xuaxace]

in on epic day

[grant_mckinnon]

in on epic day

Well done both of you. Looking forward to when it is my turn :3

[GabeGSF]

Adam, you have become strong as f*ck. DAAYUUUUUUM!!!

keep it up

[AdamNW]

in on epic day

by the both of us (Y)

Well done both of you. Looking forward to when it is my turn :3

thanks mate, your turn won't be far

Adam, you have become strong as f*ck. DAAYUUUUUUM!!!

keep it up

thanks Gabe!
squat has definitely picked up a bit, these AdiPowers have definitely done their bit too

[AdamNW]

today was awesome for so many reasons. woke up with a sore throat/headache, just under the weather.
ended having a rather odd day in terms of feeling stuff, driving past my grandma's old house, memories of people, etc triggered by stuff. was very motivated when coming in, felt like I owed some stuff to people and owed revenge to others, as cliche as it may sound.

Squat
150kg(330lbs) x 3
162.5kg(358lbs) x 5 felt like a warm up tbh
180kg(4plates) x 1 PR woooooooo didn't feel too hard either

Front Squat
120kg x 1
130kg x 1
140kg(3plates) x 1 PR easy :3
120kg(264lbs) x 4 pr

T-Bar Rows
4 plates x 8
4.5plates x 8
4.75plates x 7 pr

GHR decline
BW x 8
BW x 8
BW+5kg(11lbs) x 8
BW+10kg(22lbs) x 6
BW x 8
dafuq this was hard, but awesome

Pull Ups
BW x 8
BW+5kg(11lbs) x 8
BW+10kg(22lbs) x 7
BW x 12

DB Curls
20kg(44lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10
22.5kg(50lbs) x 10

well I had about an extra hour to do this session due to irregular (but good) circumstances :3 took my time to warm up, got rid of any pain/issues i had and came in (Y)
who else is mirin me and Xuaxace's wizardry?
we were both shocked when we spoke to eachother, srs :3

was just one of those days where i had things going for me, the 162.5kg came up so easy i wanted more, doubt this will affect anything.
i potato'd the 120kg front squat x 4, my hand was slipping and barely kept the bar upright so i racked it.

unfortunately my phone ran out of space before the 162.5kg set started (stopped filming while i was doing up my wrist wraps). here are the other two though

180 x 1 squat


140 x 1 front squat


120kg x 4 front squat (skip to 15 secs)

bump for new page (Y)