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

[AdamNW]

Thanks! I'm nearly completely recovered from my back injury and my DLs have just been shooting up like crazy. I also plan on continuing 5/3/1 later.

Yeah. More like, I'm using 5/3/1's BB accessory work, changed the compound movements in the beginning to 5x5 or 5x3, and increased frequency.
Used to be: Upper, Lower, Rest, Upper, Lower, Weekends off
Now it's: Upper, Lower, Rest, Repeat (including weekends)

Frick. My local gym sucks when it comes to recording. It's hard to find places to put my phone lol.

good to hear you're injury is feeling better man! what you're doing sounds similar to what Matt Ogus does, sounds good if its working for you.
i normally rest my camera on other machines or on a bench leaning again my water bottle hahaha

back on this **** bro

mirin' those squats so hard, theyve really come a long way and glad to hear its still easy

aware on wendlers press? I watched the video and it just looks like your neglecting your traps?

welcome back brother <3
theyve definitely shot up since ive recovered from the injury, how easy they are still surprises me.
wendler presses are basically an over head press but you keep the bar in front of your head the whole movement instead of getting under it like in a normal press.
its harder on the anterior delts + harder to stabilise.
you're right, the traps play little part in it.. part of what makes it harder haha.
i like the movement a lot

[AdamNW]

Squats
117.5kg(259lbs) x 5
137.5(303lbs) x 3PR
105kg(231lbs) x 8PR

these felt off.. should have been easier but this has happened before and usually results in me raping the wednesday session we will see.

Pull Through
2 x 75kg(165lbs) x 10
80kg(176lbs) x 10PR

Standing Calf Raise
3 x 100kg(220lbs) x 10

first not so hot day for a while.. but my hamstring felt tight where the injury was so i was a bit more cautious.
squats still pretty easy so im not complaining, i just expected these to feel as easy as last session but owell
took the 8 rep set slower again, which im really enjoying.
the new belt is so much more support than the other one... felt a lot better in that regard

here's the videos:
137.5 x 3



105 x 8

[BradCathie]

Deep as phuck on that triple man, nice! Aware me on what pull throughs are?

[AdamNW]

Deep as phuck on that triple man, nice! Aware me on what pull throughs are?

thanks Brad

not many have heard of pull throughs.. i think its more common in PLing, kinda awkward to explain so here's an example, i do mine without as much knee bend to get more glute drive though:

[Teenwolf2]

Squats looked solid to me man, strong back off set too!

Sucks about the heat, but spare a thought for this flooding city of mine!

[AdamNW]

Bench
95kg(210lbs) x 5
105kg(231lbs) x 3
115kg(254lbs) x 6 Matched PR

Row
90kg(198lbs) x 6
97.5kg(215lbs) x 6
110kg(242lbs) x 7PR

Wendler Press
60kg(132lbs) x 12
2 x 70kg(154lbs) x 8PR

Kroc Row
50kg(110lbs) x 31PR
50kg(110lbs) x 31

Chins
BW x 8 (elbow..)

today wasnt too good, another morning session because the gym closed at 1.
ate too close to my workout and felt a bit nauseous.
bench was solid but i expected to hit 7+ which sucked but owell.
everything went pretty well though

[AdamNW]

Squats looked solid to me man, strong back off set too!

Sucks about the heat, but spare a thought for this flooding city of mine!

thanks man, i feel for you. floods must suck!
at least it wouldnt affect your workouts so much unless you had your dumbbells flowing down the middle of the street

[Xuaxace]

i can relate, i went to the gym 20 mins after waking up, i felt tight like a japanese school girl.

good benching regardless, need to catch up to you

strong rows btw. I had moved a bit away from the high reps and opted to work on controlled negatives, get much better feeling of my lats stretching and what not.

[AdamNW]

i can relate, i went to the gym 20 mins after waking up, i felt tight like a japanese school girl.

good benching regardless, need to catch up to you

strong rows btw. I had moved a bit away from the high reps and opted to work on controlled negatives, get much better feeling of my lats stretching and what not.

hahahahahhahahahahahhahahaha
i know that feel.. (not the Japanese school girl part..)
thanks dude, as you saw i did 115 x 6 at the start of last meso-cycle too which is frustrating but 5+ days have never been my thing.
i used a wider grip today to see how it felt so that may have affected things slightly but i really cant say, felt different though.

you are definitely catching up to me though.. this is no good!

negatives are something i need to focus on BB rows.. you make a good point about that.
off the floor i just kind of feel them the same as deadlifts and dont think about the negative so much

[Xuaxace]

hahahahahhahahahahahhahahaha
i know that feel.. (not the Japanese school girl part..)
thanks dude, as you saw i did 115 x 6 at the start of last meso-cycle too which is frustrating but 5+ days have never been my thing.
i used a wider grip today to see how it felt so that may have affected things slightly but i really cant say, felt different though.

you are definitely catching up to me though.. this is no good!

negatives are something i need to focus on BB rows.. you make a good point about that.
off the floor i just kind of feel them the same as deadlifts and dont think about the negative so much

I wouldn't worry on the negative on normal rows, but db rows. It is fun to blast high reps every once in a while but the best part of a db row is the intense lat strentch on the negative when you don't let the weight touch the ground (you can't really get this on normal rows without snapping your **** up), my lats have responded very well to that instead of banging on the floor and forgeting that a negative even exists. There is room for both loose and strict types of rowing anyway

[UnknownOrigin]

Strong benching man, you'll get 7 next time!

Wot @ your rows... 110kg...

brb you row my bench. fu fu fu fu fu fu.


But srsly gj BRO.

Did it ya felt awesome, PR? ;-)

[Little_Moth]

Strong ****ing Bench and OHP man! Keep it up!

[apujols24]

Strong ****ing Bench and OHP man! Keep it up!

This!

[Teenwolf2]

Those rows and OHP are strong as two d!cks Adam, get a big bench PR next time!

[BulkingForever]

fuark strong rowing...

[bogui94]

rows and ohp of peace
whats your secret to getting those pr's brah?


edit - you might be interested in this ohp comp http://forum.bodybuilding.com/showth...hp?t=151470073

[AdamNW]

I wouldn't worry on the negative on normal rows, but db rows. It is fun to blast high reps every once in a while but the best part of a db row is the intense lat strentch on the negative when you don't let the weight touch the ground (you can't really get this on normal rows without snapping your **** up), my lats have responded very well to that instead of banging on the floor and forgeting that a negative even exists. There is room for both loose and strict types of rowing anyway

good point, might give up kroc rows again for a bit and focus on the slower DB rows
definitely feel much more out of the negative on rows but since i havent done DBs for a while
thanks mate definitely room for both

Strong benching man, you'll get 7 next time!

Wot @ your rows... 110kg...

brb you row my bench. fu fu fu fu fu fu.


But srsly gj BRO.

Did it ya felt awesome, PR? ;-)

BRO YA FELT AWESOME PR LMFAO BRO

nah but thanks dude, hope i hit 7 at least next time.
rows have been going up well, definitely happy with those. they used to be terrible in comparison to my bench!

Strong ****ing Bench and OHP man! Keep it up!

thanks man! i will no doubt

This!

thanks Justin

Those rows and OHP are strong as two d!cks Adam, get a big bench PR next time!

hahahahaha thanks i think!
i will definitely aim for that bench PR next time!

fuark strong rowing...

Thanks Christian <3

rows and ohp of peace
whats your secret to getting those pr's brah?


edit - you might be interested in this ohp comp http://forum.bodybuilding.com/showth...hp?t=151470073

thanks Lui

never reveal anything you know
nah but srs i have no secrets

considering entering that comp but i think i will get my ass kicked. if he brings one to tmisc i will enter for sure, i will see depending on how i go went i get back into regular presses soon

[UnknownOrigin]

nah but srs i have no secrets

[AdamNW]

Squats
100kg(220lbs) x 5
117.5kg(259lbs) x 5
137.5kg(303lbs) x 5PR


Pull Through
3 x 80kg(176lbs) x 10PR

Pull Ups
BW x 10
BW+5kg(11lbs) x 8
2 x BW+10kg(22lbs) x 8PR
BW x 9+1

Shrugs
100kg(220lbs) x 12
110kg(242lbs) x 12
120kg(264lbs) x 12PR

knew these squats would be easy, none of them really posed much of an issue which i was happy with!
pull ups felt very good, but my elbow was in pain at the bottom part of the negative on that last couple of reps so i got a bit edgy about that, but overall the elbow is feeling much better
pretty solid day, just looking forward to finally repping 3 plates on sunday!

[AdamNW]

phuck off *******

[Xuaxace]

Squats
100kg(220lbs) x 5
117.5kg(259lbs) x 5
137.5kg(303lbs) x 5PR


Pull Through
3 x 80kg(176lbs) x 10PR

Pull Ups
BW x 10
BW+5kg(11lbs) x 8
2 x BW+10kg(22lbs) x 8PR
BW x 9+1

Shrugs
100kg(220lbs) x 12
110kg(242lbs) x 12
120kg(264lbs) x 12PR

new these squats would be easy, none of them really posed much of an issue which i was happy with!
pull ups felt very good, but my elbow was in pain at the bottom part of the negative on that last couple of reps so i got a bit edgy about that, but overall the elbow is feeling much better
pretty solid day, just looking forward to finally repping 3 plates on sunday!

nicely done, should be a good feeling to get back to the 3 plate bandwagon

next step, rape 3.5 plates, can't wait for that :3

[12ccopeland]

So fukkin strong dude. You natty brah?

:}

[UnknownOrigin]

good job on those squats dude :-)

[bogui94]

Sickening squats m8

[jd007914]

Atta boy frickin sexy squats

Iron bum of peace

[AdamNW]

nicely done, should be a good feeling to get back to the 3 plate bandwagon

next step, rape 3.5 plates, can't wait for that :3

it will be a great feeling :3 thanks dude
cant wait to rape 3.5 plates either!

So fukkin strong dude. You natty brah?

:}

shanks mayne
yessir im natty

good job on those squats dude :-)

thanks mang!

Sickening squats m8

thank ya Lui

Atta boy frickin sexy squats

Iron bum of peace

JD!
thanks brah

[Teenwolf2]

Squats just keep going up! Also, don't think I didn't notice that sneaky pull up PR in there

[AdamNW]

Squats just keep going up! Also, don't think I didn't notice that sneaky pull up PR in there

hahaha just realised i didnt bold that bit, it was a one set PR.
thanks James, expect big things Sunday

[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:

[Xuaxace]

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!