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

[AdamNW]

Bench
100kg(220lbs) x 3
110kg(242lbs) x 3
122.5kg(270lbs) x 4 matched pr (was going for 5, ****)

DB Flat
40kg(88lbs) x 8
45kg(100lbs) x 7PR
42.5kg(94lbs) x 8

High Incline
32.5kg(72lbs) x 8
35kg(77lbs) x 6
2 x 32.5kg(72lbs) x 7, 5

Guillotine Fly
27.5kg(60lbs) x 12
2 x 32kg(70lbs) x 12

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

Tricep Pushdown
2 x 72kg(160lbs) x 10

back was DOMSd from yesterday, but mostly my elbow was ****ed again. sternum felt fine, but elbow stopped me from doing dips this time.
my second rep on bench was dreadful, the bar path changed mid rep and moved it into a guillotine sort of position.. the 3rd and 4th reps were fine though.
i know i have the 5th rep if everything runs smoothly..
i feel like my injuries are always much worse when i train in the mornings like i did today.. makes sense due to body temperature being lower.
just wasn't so happy with it.
accessory stuff is going well though, pretty happy with how db bench is coming along after being so weak for so long.

woops, new page bump

[nikolic993]

Gj on the DB bench pr.
Do you have any videos of your BB bench, I'm interested in seeing your setup?

[AdamNW]

Gj on the DB bench pr.
Do you have any videos of your BB bench, I'm interested in seeing your setup?

thanks man.
my last bench video was quite a while ago, doing 117.5kg (260lbs) x 3.
i didnt upload it since it was when i had the elbow problem big time and was shaky, and most important wasnt close to a pr.
i will link the video below, but im fairly sure my arch has improved quite a bit since then. also when my elbow is feeling good im not quite a wobbly.

[nikolic993]

Lol my arch is even weaker now than yours back then, need to work on it.

[Teenwolf2]

My suggestion: MAX BENCH. Smash 135 and be done with it IMO

Also, I'm sure you can get your DB bench up to the 50s with a bit of love, your bb is strong enough to handle it. I'm glad to hear we can overlap on your holidays!

[AdamNW]

Squat
110kg(242lbs) x 5
135kg(298lbs) x 5
155kg(341lbs) x 5PR

Deadlift
6 x 180 x 1
trying new form, feels like a whole new movement - but much, much stronger.

Pull Ups
3 x BW x 8

i sort of realised that i had deadlifted 3 times since Wednesday and i feel like i may have overdone it. it's simply because i am trying to get my form 100%, but Im worried i have over done it :/ especially given training with Layne is in 2 days!
i'm hoping you guys disagree with that, it's only one week. by ive squatted+deadlift 3 times in 5 days..

anyway, squatting wasn't easy but not too bad at all.
i really do feel much stronger with the deadlift.
hips are a bit higher since last time and i feel like im in my right position now. keen to hear what you guys think though.
volume was low because i didn't want to overdo it.

on another note, a couple of powerlifters at my gym approached my dad and said they were very impressed with me. feelsgoodman.

Videos:

155kg x 5 Squat:


180 x 1 first attempt (not enough pulling back):


180 x 1 last attempt (better):

[AdamNW]

Lol my arch is even weaker now than yours back then, need to work on it.

all about flexibility man, and getting traps in place.

My suggestion: MAX BENCH. Smash 135 and be done with it IMO

Also, I'm sure you can get your DB bench up to the 50s with a bit of love, your bb is strong enough to handle it. I'm glad to hear we can overlap on your holidays!

ill being maxing bench when i'm sure i can do 140kg!
or once again, who knows what Layne has in store!

yeah i haven't prioritised the DB bench much, mainly after BB benching it absolutely wrecks my delts for the upcoming work, where as dips don't. it's a great movement though

[Teenwolf2]

These squat PRs give me much hope for the rest of Madcows! Awesome strength to keep your angles constant through the grinding, that's the hardest thing of all.

[AdamNW]

These squat PRs give me much hope for the rest of Madcows! Awesome strength to keep your angles constant through the grinding, that's the hardest thing of all.

i must say, i am loving madcows and im seriously very excited to see you progress as well!

well the angle is what im focused most on at the moment. so i was making sure to keep it consistent, thanks mate!

[Xuaxace]

man, I have no chance to keep up with those squats.

Deadlifts looking better than ever.

Good stuff (y)

[AdamNW]

man, I have no chance to keep up with those squats.

Deadlifts looking better than ever.

Good stuff (y)

i feel like you missed my reply to you in your last post

you still have quite a bit of a lead in the squats, you don't have to worry for a while at least!
im glad you think the deads were good!
hoping im not too burnt out for Tuesday!

[Xuaxace]

i feel like you missed my reply to you in your last post

you still have quite a bit of a lead in the squats, you don't have to worry for a while at least!
im glad you think the deads were good!
hoping im not too burnt out for Tuesday!

I saw, but these looked very good, srs. 160x5 would be no problem whatsoever.

[AdamNW]

I saw, but these looked very good, srs. 160x5 would be no problem whatsoever.

I am spanish, I like paella, my grandmother made a killer one :3

i heard you were indian

i meant that one, i was expecting a reaction.. i left disappointed.

i very much appreciate it though, im hoping i could have 160 x 5 but im not sure. that would equal a 4 plate squat probably!

[Xuaxace]

i meant that one, i was expecting a reaction.. i left disappointed.

i very much appreciate it though, im hoping i could have 160 x 5 but im not sure. that would equal a 4 plate squat probably!

haha, I tried to stay away from that one. Had Patricks flash backs then hhahaha. Had a girl in one of uni classes say that she thought my name was indian, wanted to cry.

I think 162.5 x 5 is more likely to ensure a 180kg. 160x5 should be around the ball park, but if you do not max often, you need more room to accomodate for maximal effort inneficiencies. Hence why I am trying to get that 162.5 x 5 :3

[bogui94]

i very much appreciate it though, im hoping i could have 160 x 5 but im not sure. that would equal a 4 plate squat probably!

I think 162.5 x 5 is more likely to ensure a 180kg. 160x5 should be around the ball park, but if you do not max often, you need more room to accomodate for maximal effort inneficiencies. Hence why I am trying to get that 162.5 x 5 :3

freaks

[KrazyEyezKillah]

In for 4 plate squat in the near future.
Strong as fuk as always.

[AdamNW]

Training With Layne Norton
(gonna do this in a couple of updates)
[i]Morning Hypertrophy Workout[/b]

Rack Chins
BW x 12
BW x 12
BW+10kg(22lbs) x 12
BW+22kg(50lbs) x 12
BW+22kg(50lbs) x 12
BW+22kg(50lbs) x 14

T-Bar Row
1plate x 12
2plates x 10
3.25plates x 12
3.25plates x 12
3.25plates x 13

Hammer Strength Lat Pull Down
60kg(132lbs) x 10
80kg(176lbs) x 12
80kg(176lbs) x 12

Some Other Horizontal Row Machine (weight is on each side, so double it for a total)
45kg(100lbs) x 18
45kg(100lbs) x 20

Hammer Strength Vertical Row (same deal, weight is in each hand)
40kg(88lbs) x 18
40kg(88lbs) x 21

Incline DB Bench
38kg(84lbs) x 10
38kg(84lbs) x 10
38kg(84lbs) x 8
38kg(84lbs) x 8

Hammer Strength Press
1.5plates x 12
1.5plates x 10
1.5plates x 9

Machine Fly
50kg(110lbs) x 20
50kg(110lbs) x 20
50kg(110lbs) x 20
50kg(110lbs) x 20

Push Ups (to failure, straight after flies)
BW x 26


that was it for the morning session, so much volume compared to what im used to!

[Xuaxace]

hahaha sounds like my idea of a good session haha very nice volume.

[AdamNW]

Training With Layne Norton

Night Power Session (i squatted and DL'd 2 days ago)

in this session, Layne called me "incredible" and complimented me repeatedly. He also said my form was great on all lifts. you guys simply cannot imagine how happy i was - this guy has been my idol for so long, and to hear that was the most humbling and possibly greatest moment of my life so far.

Squat
140kg(308lbs) x 5
157.5kg(347lbs) x 3PR
120kg(264lbs) x 8

Deadlift
190kg(418lbs) x 3PR
210kg(462lbs) x 1PR

Occlusion Leg Extension(30secs rest between sets)
20kg(44lbs) x 30
25kg(55lbs) x 15
25kg(55lbs) x 15
30kg(66lbs) x 25

Occlusion Calf Raise
45kg(100lbs) x 30
50kg(110lbs) x 15
50kg(110lbs) x 15
50kg(110lbs) x 24

OUUUCCCCCHHHHHHH that was painful.

Videos from the workout (The Single Greatest Workout of my life):

157.5kg(347lbs) x 3 (angle was ****, i asked Layne and the other guys afterwards what they thought of depth and everyone said a bit below parallel. angle is just ****)


120kg(264lbs) x 8 (once again bad angle, if you look in the mirror infront of me you can see i was well below parallel._


190kg(418lbs) x 3 (Layne got me psyched as **** for this, he said afterwards that my form was spot on for my leverage. was honoured. Thanks so much to you guys who helped me with form, in particular Drake and Dayyan)


210kg(462lbs) x 1

[nikolic993]

Gratz on the PRs.I'm jelly man, it looked awesome.

[MaCK123]

holy eff, thats insane! how did you get to train with layne?

congrats on the PR's man, you must be stoked!

mad workout, awesome lifting!

[AdamNW]

Stuff To Do With Layne

First I'd just like to say that the guy, beyond expectations in terms of how awesome he is. He is humble, he is motivating, he is happy, he is funny, he is strong as **** and he is HUGE. one of few guys where you can say his photos actual dont do him justice. Such an incredible guy.

oh, and i also met some really awesome people there too.

Layne Squatting 180kg(397lbs) + Bands x 3 and getting ****ed over. he said he felt a minor injury in the abductor, and this was BEFORE the 2 lifts below


Layne Squatting 220kg(485lbs) x 6 (after the incident)


Layne Squatting 250kg(550lbs) x 3 (after the incident)


Layne Deadlifting x 6 (not sure about the weight, but it was ****ing heavy.)


Me and Layne:

[AdamNW]

hahaha sounds like my idea of a good session haha very nice volume.

pfft please, this was barely the start of your workout...

Gratz on the PRs.I'm jelly man, it looked awesome.

thanks man!

holy eff, thats insane! how did you get to train with layne?

congrats on the PR's man, you must be stoked!

mad workout, awesome lifting!

he had an australian tour and there were camp spots available!
was beyond incredible.
im so stoked, the environment was so good.
thanks man!

[AdamNW]

haha, I tried to stay away from that one. Had Patricks flash backs then hhahaha. Had a girl in one of uni classes say that she thought my name was indian, wanted to cry.

I think 162.5 x 5 is more likely to ensure a 180kg. 160x5 should be around the ball park, but if you do not max often, you need more room to accomodate for maximal effort inneficiencies. Hence why I am trying to get that 162.5 x 5 :3

hahahhaahahaa at girl calling you indian.
you would have 180 now mate!

freaks

:3

In for 4 plate squat in the near future.
Strong as fuk as always.

thanks dude!
lets hope its not too far!

[12ccopeland]

Haven't been in here forever

All I have to say is motherofgod.jpg

[DDon1996]

Awesome that you got to train with Layne.

On the 180x1 (better), it definitely looks... well... better. The most important thing I would suggest is still hip extension. As soon as you pass the knee, you need to fire your hips FORWARD instead of leaning BACKWARD with your torso (I think you'll see what I mean).

GJDM.

[jd007914]

GJDM

ITT: incredible work.

Mirin squat and deadlift so hard

[cjl14]

i don't even, adam. just watched the vids, sick work man!

[AdCon]

Extremely jelly, that sounds like the best experience ever.

Awesome squatting as well

gjdm.

[bogui94]

Happy birthday bro!