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

[AdamNW]

Buddy im not joking

hold on guys, will post pics of bigunit55 so you can see just how "big" he is

[Xuaxace]

hold on guys, will post pics of bigunit55 so you can see just how "big" he is

as someone in the 5'9 176 range, probably tinny as ****, guarateed

sstrong self insult

[AdamNW]

Friday 14th February:

Deadlift
250kg(550lbs) x 1 7.5RPE
235kg(517lbs) x 3 8.5RPE
235kg(517lbs) x 3 8.5RPE
235kg(517lbs) x 3 8.5RPE

Squat
187.5kg(413lbs) x 3 8RPE
187.5kg(413lbs) x 3 8RPE
187.5kg(413lbs) x 3 8RPE

Bench
125kg(275lbs) x 3 9RPE
125kg(275lbs) x 3 9RPE
125kg(275lbs) x 3 9RPE

[AdamNW]

Sunday 16th February:

Squat
195kg(430lbs) x 2 7RPE
195kg(430lbs) x 2 7RPE
195kg(430lbs) x 2 7RPE

Bench paused
132.5kg(292lbs) x 2 8.5RPE
132.5kg(292lbs) x 2 8.5RPE
132.5kg(292lbs) x 2 8.5RPE

very happy with this day, adjusted and improved squat technique - made the weight much easier.
132.5kg on bench was easy too, so no complaints :3 tapering seems to be working, everything is coming up together well.

[AdamNW]

Monday the 17th February:

Deadlift

242.5kg(534lbs) x 1 8RPE
242.5kg(534lbs) x 1 8RPE
242.5kg(534lbs) x 1 9RPE
242.5kg(534lbs) x 1 8RPE

Incline Bench all @ 8.5RPE

100kg(220lbs) x 7
100kg(220lbs) x 7
100kg(220lbs) x 7
100kg(220lbs) x 7

Chest Supported T-Bar Row all @ 9RPE

4.75plates x 6
4.75plates x 6
4.75plates x 6
4.75plates x 6

ugh, deadlifts were a nightmare. Severe sharp pain shot up both my arms when pulling up the bicep region. take note, that i am a hook grip puller, not mixed grip. I was unaware of any bicep strain occurring with a double overhand grip, but with some thought/research and help from Xuaxace i think it is fair to say it is a brachialis issue (pretty certain it's the brachialis), probably climber's elbow - the result of accumulated micro trauma occurring from the initial pull. had to strap deadlifts as the pain was too much to pull through. have being hitting it with all mobility tools i have, hoping it will subside very soon, at least enough to pull at my meet.
the weight itself was easy, it was more just the feel of the pain and a very of rupture that made the reps a bit slower than they should have.

[AdamNW]

Wednesday 19th February:

Squat
207.5kg(460lbs) x 1 8RPE

187.5kg(413lbs) x 3 8.5RPE
187.5kg(413lbs) x 3 8RPE
187.5kg(413lbs) x 3 8RPE

Bench paused
140kg(308lbs) x 1 matched pr 9RPE

125kg(275lbs) x 3 8RPE
125kg(275lbs) x 3 8RPE
125kg(275lbs) x 3 8RPE

Facepull all @ 8.5RPE
65kg(143lbs) x 12
65kg(143lbs) x 12
65kg(143lbs) x 12
65kg(143lbs) x 12

Curls like a 6RPE l0l, just to help recovery/flow with the brachialis problem
15kg(33lbs) x 15
15kg(33lbs) x 15
15kg(33lbs) x 15

squat and bench went very well :3 got plenty psyched for both and it made a real difference again.
how well squat went might mean i up my intended squat goal for the meet. just need to focus on keeping my elbows down, i managed this pretty well on sunday but they rose again this session. happy the bar didn't roll out of position though, so at the very least i hope i am on top of that (Y)
same deal with the bench :3

squat 207.5kg x 1


bench 140kg x 1 paused

[AdamNW]

as someone in the 5'9 176 range, probably tinny as ****, guarateed

sstrong self insult

you are 2-3times his size srs

[Teenwolf2]

Your routine is obviously working, workouts of peace Adam. Was the bench easier than the last time you hit three plates?

[AdamNW]

Your routine is obviously working, workouts of peace Adam. Was the bench easier than the last time you hit three plates?

I'm certainly happy with how its going!
i'm not sure i would say it was easier, but it definitely wasn't harder.
difference is though is that last time i was benching fresh, i hadn't done any movements beforehand, whereas this was after a fair amount of squat work.
that is the main difference to me, and i also think this has a better transfer to my meet too as i will obviously be squatting before benching

[Francis333]

these lifts:

[Little_Moth]

Hey dude, what did you put as your current max for the coan deadlift program?

[AdamNW]

this log will not die :3
just have been very busy still between meet prep and study for school

Friday the 21st:
Deadlift
257.5 x 1
242.5kg x 2
242.5kg x 2
242.5kg x 2

Squat
200kg(440lbs) x 2
200kg(440lbs) x 2

Bench
132.5kg(292lbs) x 2
132.5kg(292lbs) x 2

[AdamNW]

Sunday the 23rd:
Squat
205kg(451lbs) x 1
205kg(451lbs) x 1
205kg(451lbs) x 1

Bench
132.5kg(292lbs) x 2
132.5kg(292lbs) x 2
132.5kg(292lbs) x 2

[AdamNW]

Monday the 24th:

Deadlift
250kg(551lbs) x 1(8RPE)
250kg(551lbs) x 1(8RPE)
250kg(551lbs) x 1(8RPE)

Incline Bench
100kg(220lbs) x 6(8.5RPE)
100kg(220lbs) x 6(8.5RPE)
100kg(220lbs) x 6(8.5RPE)
100kg(220lbs) x 6(8.5RPE)

Chest Supported Row
95kg(210lbs) x 5(8.5RPE)
95kg(210lbs) x 5(8.5RPE)
95kg(210lbs) x 5(8.5RPE)
95kg(210lbs) x 5(9RPE)

[AdamNW]

Wednesday the 26th:

Squat
212.5kg(468lbs) x 1(8.5RPE)

Bench
142.5kg(313lbs) x 1(9RPE)

Facepulls
65kg(143lbs) x 12(8.5RPE)
65kg(143lbs) x 12(8.5RPE)
65kg(143lbs) x 12(8.5RPE)
65kg(143lbs) x 12(8.5RPE)

[AdamNW]

Friday the 28th:

Deadlift
235kg(517lbs) x 1(7.5RPE)
230kg(506lbs) x 1(7.5RPE)
230kg(506lbs) x 1(7.5RPE)

Squat
205kg(451lbs) x 1

Bench
132.5kg(292lbs) x 1

[AdamNW]

and yesterday was my meet

you can see it all in the video below

Ended up with a 610kg(1344lb) total, which i'm pretty happy with.

1st Squat attempt - 185kg(407lbs)
2nd Squat attempt - 195kg(430lbs)
3rd Squat attempt - 207.5kg(457lbs)

1st Bench attempt - 125kg(275lbs)
2nd Bench attempt - 135kg(297lbs) - this got 2 red lights, no lift. the rings on the bar were closer together than at my gym and i was basing my grip off the rings assuming they were same distance. this obviously resulted in a narrower grip which bugged my elbow. as you'll see in the video i still got the weight up, but it went down half way up (due to a cramp) then back up
3rd bench attempt - 137.5kg(303lbs) - 3 white lights, good lift. widened my grip.

1st deadlift attempt - 240kg(528lbs)
2nd deadlift attempt -250kg(550lbs)
3rd deadlift attempt - 265kg(585lbs)

all lifts were good except the second bench.

All 3 squat attempts were far easier than i expected, after the second attempt we wanted to up the weight for my third attempt to 212.5kg but they wouldn't allow a change after we already submitted 207.5kg.
Bench went alright except for the aforementioned problem which i'm not aware of.
deadlift went much smoother than i thought it would, should've gone a bit higher haha.

either way i wanted this meet to be easy to make sure i learned everything. and i'm glad it all was easy haha.
definitely an awesome experience and looking forward to my next one, probably november this year then will do a couple more comps next year.

[AdamNW]

these lifts:

hahaha, thank you :3

Hey dude, what did you put as your current max for the coan deadlift program?

i put 255kg (which is what it was when i started the program) and 272.5kg as projected max.

the program only uses your current max for power shrugs, it doesn't affect the percentages for you deadlift workouts

[geneswest]

and yesterday was my meet

you can see it all in the video below

Ended up with a 610kg(1344lb) total, which i'm pretty happy with.

1st Squat attempt - 185kg(407lbs)
2nd Squat attempt - 195kg(430lbs)
3rd Squat attempt - 207.5kg(457lbs)

1st Bench attempt - 125kg(275lbs)
2nd Bench attempt - 135kg(297lbs) - this got 2 red lights, no lift. the rings on the bar were closer together than at my gym and i was basing my grip off the rings assuming they were same distance. this obviously resulted in a narrower grip which bugged my elbow. as you'll see in the video i still got the weight up, but it went down half way up (due to a cramp) then back up
3rd bench attempt - 137.5kg(303lbs) - 3 white lights, good lift. widened my grip.

1st deadlift attempt - 240kg(528lbs)
2nd deadlift attempt -250kg(550lbs)
3rd deadlift attempt - 265kg(585lbs)

all lifts were good except the second bench.

All 3 squat attempts were far easier than i expected, after the second attempt we wanted to up the weight for my third attempt to 212.5kg but they wouldn't allow a change after we already submitted 207.5kg.
Bench went alright except for the aforementioned problem which i'm not aware of.
deadlift went much smoother than i thought it would, should've gone a bit higher haha.

either way i wanted this meet to be easy to make sure i learned everything. and i'm glad it all was easy haha.
definitely an awesome experience and looking forward to my next one, probably november this year then will do a couple more comps next year.

Very good result Adam! Unfortunate about missing that second bench because I'm sure you would have gone for 140 on your 3rd and still gotten 9/9. But still a good first meet, everything looked comfortable next meet be more aggressive and prep to hit some PR's at the meet and you'll kill it.

[Teenwolf2]

That's an awesome total to start off with Adam! What a sweet platform to build on, it can only be upwards from here my man.

[Little_Moth]

Those Squat and Deadlift attempts were smooth as **** man, unfortunate about the Bench but it looks like you'll put up a much bigger total next meet. Good job.

[Francis333]

not sure if alive or just having sexorz with layne nordstrom...

Great first meet man. Fuk them for not letting you change after submitting. Still awesome lifts, agree with what brian said

[boxteross]

Great lifts.. Strong as an ox

[AlexRyan1]

strong lifts at the meet mate

[Francis333]

pls respond

[Francis333]

adam?

[Teenwolf2]

Adam is no longer with us

[AlexRyan1]

Adam is no longer with us

what happened?

[geneswest]

R.I.P in Peace

[Balddude]

Seriously...? Damn...