El Freako: Staying North of Vag

[El Freako]

Crazy bench man! a calculated 170kg max is something to be proud of!

What are your estimated 1rm on the 4 lifts? keep up the good work champ, i wanna train with you guys too...pitch in to bring me over there?! lol xoxoxo

Sq: 210
BP: 175
DL: 240
MP: 100

 

[PrinceVegeta]

^^ monster numbers man, very strond deadlift and bench, mp is very impressive 2, and the squats are just insane! i hope someday to hit those numbers 2!

 

[El Freako]

I'm glad my squats are finally moving up again. It sucks when the king of lifts is lagging.

 

[pingu]

Nice lifting man

Where/how do you calculate youre 1rm?

 

[El Freako]

Pingu: Estimated 1rm = weight x reps x 0.0333 + weight

Today's extra upper assistance
DB Rows
3 x 10 x 50kg

Bastard Supersets
A1. Pullups
x
A2. Cable Pushdowns
3 sets each

 

[_ROBERTiNHO_]

Pretty awesome numbers man!
Are you going to compete raw or geared?

 

[El Freako]

The initial plan is to compete raw. My goal is to one day get an elite raw total. I might go geared further down the track.

 

[_ROBERTiNHO_]

The initial plan is to compete raw. My goal is to one day get an elite raw total. I might go geared further down the track.

Sweet! You're at the CMS level, same as me

The Russian Classification Chart

 

[El Freako]

Actually I'm only class I. I'm 93kgs and my estimated total is 625. Even if I cut 5 kgs I'd still be 5ks short of CMS.

 

[tim290280]

Actually I'm only class I. I'm 93kgs and my estimated total is 625. Even if I cut 5 kgs I'd still be 5ks short of CMS.

If it makes you feel better I'm class III and would need to pull PB's to hit class II.

 

[El Freako]

5/3/1: cycle 5, week 3
Deadlifts
5 x 162.5kg
3 x 182.5kg
4 x 205kg
1 x 220kg
fail x 240kg
Ran out of power after the 4th rep of 205. Decided to test my luck on 220 which went well but had nothing left in me for 240. Maybe next cycle... 4 x 205kg still gives me an +230kg estimated max and as I've often mentioned, I'm pretty sure I'm good for more. Reps over 3 are not my forte when it comes to deads.

Bastard Supersets
A1. Leg Press
5 x 200kg
10 x 240kg
10 x 280kg
10 x 320kg
8 x 320kg

A2. Hanging Leg Raises
59 reps

 

[jonathan]

nevertheless very good deads

 

[Pickle]

great deads brother fox. big hug

 

[JoaoT]

Strong Deads man

 

[PrinceVegeta]

Solid effort on the deads man, 220kg is nice, 240kg will go up next time!

 

[ironheart]

massiv sessions lately freako. the 7 reps with 140kg on the bench really impressed me. and a solid effort on the deads as well, hope you get 240 on your next try. i dont know what bastard supersets are but it sounds heavy.

 

[Natzo]

Viking awesome deads bro, you'll get the 240 next time for sure!


oh and Staying North of Vag means you stay north of Vaginas?

 

[El Freako]

Bastard supersets = normal supersets that I really hate.

Vag = vagina.

Staying north of vag = not being a pussy.

5/3/1: cycle 5, week 3
Military Press
5 x 62.5kg
3 x 72.5kg
7 x 80kg
A solid effort today. Not quite a PR but I will admit that the last reps from last week had a bit of push press to them whereas these were strict presses. Maybe a PR due to better form?

HS Supported Row Machine
4 x 5 x 160kg
2 x 10 x 120kg

Bastard Supersets
A1. Lateral Raises
x
A2. Cable Pushdowns
3 sets

Fullbody Complex
DB Bulgarian Squats/Pulldowns/Pushups/Straight-leg Situps/EZ Bar Curls/Squat Jumps
2 sets

I'd normally do heavy DB pressing today but my shoulder couldn't cope with the warm-up.

 

[Natzo]

nice MP lift there Freako, strong has hell!

nice rows also.

btw can you indicate me a site or video you think that exemplifies the perfect MP technique? I need to compare mine and learn more from this lift, I only started doing it like 6 months ago..

 

[PrinceVegeta]

Good Mp's freako!