El Freako: Staying North of Vag

[El Freako]

^Cheers Rob.

It wasn't very intense cardio...

 

[Big_Guns_Lance]

Freako...stop with the lazyness and get your strength to bw up

 

[Anabolicus]

Good lat bashing. Try not to entirely demolish your lumbar region.

 

[El Freako]

Trained my brother-in-law today. He's a former competitive cyclist who wants to get back into the weights. Spent most of my time working on his squat form but also had him doing pullups, bench and deads.

What I did...

Pullups
50 reps

CG Bench Press
3 x 5 x 100kg
A lot of shoulder discomfort, probably shouldn't have done it. I might give benching away all together for a while I think.

EZ Bar Curls
5 x 50kg
4 x 60kg
2 x 5 x 50kg
6 x 50kg

Cable Pushdowns
5 x 10 x whatever the **** it was.

Cable Rotator Work
3 x 15 x not much

Cardio
30mins bike

Although I've been able to get away with some floor and CG bench pressing of late my shoulder doesn't seem to be making much more progress so I'm going to dump them altogether for a month or 2. I might stick to just pushups and some tri work and I had swimming suggested to me recently as a good rehab exercise. I move through the water like a barge these days so doing a few lanes might be good.

 

[Skeptic]

Nice training mate, do you know what you can expect to gain from the Ortmayer cycle? It looks really simple.

 

[El Freako]

After a couple of cycles I'm hoping for a good 250kg pull, or a dirty 260kg

 

[PrinceVegeta]

Strong curls man, take care of the shoulders!

 

[El Freako]

Squats today, spread over 2 sessions...

5/3/1: cycle 1, week 1
Squats
5 x 115kg
5 x 130kg
8 x 150kg
Trained in the morning and felt weak as hell. Also suffered a lot of shoulder discomfort. Hopefully I'll be getting my safety squat bar next week so pain-free squatting might be just around the corner.

Later that afternoon after work...

45 Degree Leg Press
2 x 10 x 280kg
8 x 280kg
5 x 320kg
5 x 360kg
4 x 360kg
Brutal.

Stupid Complexes
Complex 1
10 squats/10 bent rows/10 SLDLs/10 shrugs/10 Zercher Squats/10 pullups

Complex 2
10 squats/10 bent rows/6 SLDLs/10 shrugs/8 pullups/unloading the bar

Gave up after the second complex because my back was toast.

 

[Storm]

It sucks that your shoulder hurts when squatting, good luck with that SQBar I hope that helps you.

 

[Big_Guns_Lance]

Must be awful not squatting with full intensity because of an injury preventing you. Hopefully, the safety squat bar will help you.

 

[El Freako]

^Yeah it sucks donkey-balls, but at least I can still deadlift!

Did 50 pullups, 3 cable pushdowns and curls supersets and some cardio in 40mins today. Now I've got to get ready for a brain workout in drunken Scrabble tonight.

 

[lifterdead]

50 pull ups????

jesus, all in a row?

 

[_ROBERTiNHO_]

50 pull ups????

jesus, all in a row?

I believe not. Just Konstantin Konstantinov do this kind of thing.

 

[El Freako]

Yeah, I am totally this hardcore...


Took me about 8 sets but with minimal rest in between.

 

[dilatedmuscle]

Konstantinov is cool but i would like to see him try lifting something raw, he is always suited up :/
















jk

 

[_ROBERTiNHO_]

Konstantinov is cool but i would like to see him try lifting something raw, he is always suited up :/

jk

His last competitions were raw man, he broke some world records as well:

 

[philosopher]

Konstantinov is a mutant!

 

[dilatedmuscle]

lol, i know rob, the guy is awesome. maybe you didnt see the "jk" in my post.

 

[El Freako]

Ortmayer Cycle: week 2
Deadlift
4 x 4 x 161kg
2 x 185kg
2 x 207kg
8 x 161kg
Just made the 8 today, it was rough. I've never felt deadlifting in my legs so much. I think all the cardio I am doing (which isn't much but a lot more than I was doing) is affecting my leg strength. Everything seems heavier than it should.

Bent Rows
8 x 100kg
6 x 100kg
w/straps
3 x 10 x 100kg

Skipped posterior chain work because my hams were already toasted. Hopefully I'll get used to the additional cardio soon.

 

[dilatedmuscle]

Nice, short and to the point.

cardio is good, sometimes its better to do something thats good for the body to sacrifice strength...but hopefully you can get your leg strength back up while doing cardio.