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

[AdamNW]

fuak.

fuarkkk

i don't even

Yeah, if you don't lock out properly on the top you get really off balance and it will screw you up most of the time, if you get the lockout good you will feel really good and powerful.

youre hilarious ...
lock out isnt the issue i dont think, but maybe im wrong. ill definitely work on it

[PureWheyBrah]

youre hilarious ...
lock out isnt the issue i dont think, but maybe im wrong. ill definitely work on it

Just make sure you're not supporting the weight with your shoulders (at the top of the movement) or your shoulders will fatigue =less power.

[AdamNW]

so somehow my phone deleted half this post. ok.
Front Squat Day
Front Squat
90kg(198lbs) x 5
100kg(220lbs) x 3
105kgs(231lbs) x 3PR

Over Head Squat
Bar x 5
30kg(66lbs) x 5
40kg(88lbs) x 5
50kg(110lbs) x 2 (lost balanced on 3rd rep)
2 x 60kg(132lbs) x 0
2 x 60kg(132lbs) x 1PR (filmed last set)

SLDL
3 x 120(264lbs) x 8

Calf Raise
3 x 150kg(330lbs) x 12

felt a bit sick again today, kinda light headed and a bad sore throat but got through today quite well. 105kg x 3 was easier than 100kg last week.
OH squatting up to 40kg was really good. felt a lot better than previous weeks. up to 40kg i could unrack the weight like Xuaxace does (having your arms locked and unracking it by squatting it up) successfully because the weight was light. however past 40kg the highest pin was still too low to unrack it like that, so basically i had to press the weight up first. things didnt feel as tight for this, and i couldnt get my set up as good as i wanted.
i failed 1 plate twice, and filmed them both but basically i lost balanced and racked the weight by pushing it forward.
so i decided to get my phone again and listen to music while doing the next one, and i got it up really smoothly.
so i decided to film the last set. i got the weight up but it wasnt great, i started to fall forward but i finished the rep. im going to stick with one plate until i have the form down 100%.
everything else was fine
knee didnt feel good enough for deadlifting, so i missed it.
+

EDIT: Side Note: my gym is closed Friday, and im extremely busy Friday anyway and was stressing as to how to fit the gym in anyway (got a formal to go to and busy with family stuff all day), so ive been forced to bring bench day forward to tomorrow which im totally fine with since im starting my new program Monday anyway, just thought it should be known

anyway, heres the OH squat video. feel free to let me know anything i can improve on. ill film next week and hopefully have it done more like i did my first successful set.

[BulkingForever]

dem fronts....




soon.jpg

[AdamNW]

dem fronts....




soon.jpg

thanks dude, the way yours is going up though youll be there in no time!

[wahesh]

what are your current goals? i don't see why you would need to do overhead squats?

[AdamNW]

what are your current goals? i don't see why you would need to do overhead squats?

i dont need to do them, im primarily doing them because of the flexibility benefits in particular they provide. also its just a good movement that fits into my routine fine.
if i felt like they were negatively impacting anything i wouldnt do them.
to answer your question though, my goals are just to still get my lifts up and mainly catch my lower up to my upper body (since injury its fallen way behind).

[AdamNW]

Bench Day
Bench
95kg(210lbs) x 5
105kg(231lbs) x 3
120kg(265lbs) x 2PR (fuk.)

Pendlay Row
80kg(176lbs) x 8
87.5kg(193lbs) x 8
95kg(210lbs) x 5(filmed) PR

Seated DB OHP
2 x 35kg(77lbs) x 8
37.5kg(83lbs) x 6(matched PR)

Chins
2 x BW+12.5kg(28lbs) x 8PR

CGBP
80kg(176lbs) x 10
90kg(198lbs) x 9(failed last rep, left it there)

Hammer Curl
2 x 25kg(55lbs) x 10

felt worse than yesterday in terms of illness, not happy about bench. felt strong unracking it and planned to hit 3 but couldnt. had to roll of shame. pendlays were alright, but one of my callouses tore after the 2nd rep and start to bleed heavily after the 4th, making me nearly lose grip on the last rep.
the only exercises today that werent **** were the pulling ones. dont know what happened with close grip, just couldnt do it.
ive decided im going to deload next week. havent done so in quite a while and i feel like i need it. then the NEXT week the new program begins!


heres the pendlays. last rep wasnt great as i nearly dropped the bar. no reps were missed, but i hardly drove the bar into my lower chest area.
semi considering going back to chest supported, as its pretty much impossible to use momentum. im always wary of it with pendlays/bb rows. took too long between reps because of pain, ill film again next week when thats better. feedback's always welcome


Food Porn

[UnknownOrigin]

Bench Day
Bench
95kg(210lbs) x 5
105kg(231lbs) x 3
120kg(265lbs) x 2PR (fuk.)

Pendlay Row
80kg(176lbs) x 8
87.5kg(193lbs) x 8
95kg(210lbs) x 5(filmed) PR

Seated DB OHP
2 x 35kg(77lbs) x 8
37.5kg(83lbs) x 6(matched PR)

Chins
2 x BW+12.5kg(28lbs) x 8PR

CGBP
80kg(176lbs) x 10
90kg(198lbs) x 9(failed last rep, left it there)

Hammer Curl
2 x 25kg(55lbs) x 10

felt worse than yesterday in terms of illness, not happy about bench. felt strong unracking it and planned to hit 3 but couldnt. had to roll of shame. pendlays were alright, but one of my callouses tore after the 2nd rep and start to bleed heavily after the 4th, making me nearly lose grip on the last rep.
the only exercises today that werent **** were the pulling ones. dont know what happened with close grip, just couldnt do it.
ive decided im going to deload next week. havent done so in quite a while and i feel like i need it. then the NEXT week the new program begins!


heres the pendlays. last rep wasnt great as i nearly dropped the bar. no reps were missed, but i hardly drove the bar into my lower chest area.
semi considering going back to chest supported, as its pretty much impossible to use momentum. im always wary of it with pendlays/bb rows. took too long between reps because of pain, ill film again next week when thats better. feedback's always welcome


Food Porn

BENCH PR HOLY PHUCK GJ MAN!
You'll get 3 next time man, 2 reps of 120kg is still solid though!
Everything else looks strong too man, good stuff!

[AdamNW]

BENCH PR HOLY PHUCK GJ MAN!
You'll get 3 next time man, 2 reps of 120kg is still solid though!
Everything else looks strong too man, good stuff!

thanks man, i better get 3 next time

[wahesh]

i think drop the weight on the pendlays slightly. really needs to be touching chest every rep, and you're lacking explosiveness off the ground. maybe narrow stance slighty; position looks a bit awkward

[MaCK123]

great lifts man!, your over head pressing and bench are sick, keep it up brah!

[Teenwolf2]

Bench is wicked, pretty sure you've almost caught up to little moth

[AdamNW]

great lifts man!, your over head pressing and bench are sick, keep it up brah!

thanks dude you know i will!

Bench is wicked, pretty sure you've almost caught up to little moth

thanks James ! catching to little moth would be quite an achievement haha
i dont think im there yet though

[shaneaunt]

Gj


In for a 125x1

[JuxtaposedBrah]

Your bench is ungodly strong, good work adam.

[AdamNW]

Gj


In for a 125x1

thanks Shane.
125x1 what? haha

[AdamNW]

Your bench is ungodly strong, good work adam.

not quite ungodly, but im working on it
thanks Gabe <3

[shaneaunt]

thanks Shane.
125x1 what? haha

125x1 kg bench

[AdamNW]

125x1 kg bench

oh right, my head was thinking in lbs for some reason .. haha
thanks dude, i should have that in me at least.

[shaneaunt]

oh right, my head was thinking in lbs for some reason .. haha
thanks dude, i should have that in me at least.

How much longer are you going to bulk?

[AdamNW]

How much longer are you going to bulk?

to be honest, i would now, but im not overly fussed with how i look.
the main reason im putting it off is because i want my lower body to catch up a bit before i start cutting, since the injury my bench has almost caught up to my squat.
once ive evened that out ill probably start cutting.

[BulkingForever]

fuk cutting....



nice bench PR man. we're neck and neck

[UnknownOrigin]

That food looks good

[PureWheyBrah]

Hi.

[AdamNW]

That food looks good

[AdamNW]

Hi.

strong rep power

[UnknownOrigin]

[PureWheyBrah]

strong rep power

</3

[AdamNW]

fuk cutting....



nice bench PR man. we're neck and neck

agreed

thanks dude, youve caught up so fast ..