El Freako: Staying North of Vag

[Skeptic]

He hasn't won anything... midget be crazy

 

[tim290280]

Freako: I ordered my safety squat bar from GymandFitness.com.au and it is still another couple of weeks away. Apparently they are out of stock and waiting for the shipment from China. So best to just order one, as it sounds like you'll have to wait anyway. Advantage you though, as they have already ordered more (say thankyou Tim).

 

[El Freako]

"Thank you Tim."

The gymandfitness warehouse is actually on the Gold Coast, my training partner got his semi-fat bar from there.

 

[tim290280]

^^ They have 3 warehouses, but yeh the major one is there. I'm going to eventually order my bumpers and possibly a GHR from there too.

Also have a look at some bands. I've found my purple band to be good so far.

 

[El Freako]

After some thought I am definitely going on a pressing hiatus as of today. I'll hopefully be able to see a physio in the next week about my shoulder and see what it will take to get it good again.

The new plan...

Smolov Safety Squat Cycle + Deadlift Single Stupidity
Once I purchase as SS bar I'll get this running. I'm going against general recommendations here by adding a deadlift cycle too but I have one in mind that only involves pulling once a week with sub-max singles so hopefully it won't kill me. I'll be pretty conservative with my squat numbers too.

Here is Smolov for those not in the know, this will be the second time I've done this program. My first cycle added approx. 35kg to my squat.
Smolov Squat Cycle

This is the singles cycle I'll most likely use:

* Week one: 70% - 15 sets of 1 - rest one minute between sets
* Week two: 75% - 12 sets of 1 - rest one minute between sets
* Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
* Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
* Week five: 90% - 3 sets of 1 - rest two minutes between sets
* Week six: Rest (no deadlifting)
* Week seven: try for a new max deadlift then reset numbers and repeat cycle.

Hopefully I'll be able to coordinate the rest periods so that I can achieve accurate new maxes.
Its on Pickle :bball:

 

[tim290280]

^^ Interesting. This will either induce awesomeness or much fail. No in-between.

 

[El Freako]

I should survive and succeed. I just have to be smart about it.

 

[Pickle]

lol why so drastic im going to scrap strength goals for a while as well. i need to work on conditioning for my new found love of wrestling lolol

 

[El Freako]

^I'll never be happy with my squat and I may as well use the spare training time for a specialisation routine.

Plus I'm determined to remain "Strongest Aussie".

 

[Skeptic]

Lolz. You're doing the 12 weeks again You're inspiring me to be very stupid again haha

 

[_ROBERTiNHO_]

Did you get those deadlifts percentages on WSB, didn't you?
I'll give it a try too. Deadlift, at least for me, don't combine with high intensity, I burn out pretty fast.

I'll be paying attention to your log

 

[El Freako]

I'd seen those percentages on a couple of different sites actually, can't remember where I saw them first.

Have just remembered that I'm going to have coordinate this around a week in Vanuatu in July... Might have to do 1.5x the intense cycle. I'd rather that than waiting a few weeks to start it.

Or maybe I could run a short peaking cycle first?

I think I might be a little insane.

 

[Skeptic]

So, you're doing the full 12 week cycle? (Minus the gay initial 2 weeks)

 

[El Freako]

Yeah, fuck the intro cycle.

 

[Skeptic]

You've inspired me to do it. I think once I finish uni this semester I'm gonna do it. And see how running bench/MP 5/3/1 will go.

 

[El Freako]

It'll be easy to do with 5/3/1 for upper but don't expect to be breaking PBs every week, maybe start with 80% of your max?

 

[lifterdead]

Looks like a plan Freako!


I expect big things.

 

[Skeptic]

It'll be easy to do with 5/3/1 for upper but don't expect to be breaking PBs every week, maybe start with 80% of your max?

Yeah, I was thinking of dropping it a bit, I can remember how fast I burnt out when I did smolov jr bench/squat together. This time I am going to break 200kg squat.

 

[El Freako]

I'm going for 230kg squat

And maybe a solid 250kg pull... maybe.

 

[Skeptic]

I'm still going to catch you