El Freako: Staying North of Vag

[PrinceVegeta]

Tired or not, awesome deads ben, 212x2 is heavy!

 

[El Freako]

Back and bi's volume.

Bent Rows
10 x 100kg
10 x 100kg
8 x 100kg
12 x 100kg (w/straps)
Epic forearm cramping after last night's deads, and I was feeling it in my back and glutes big time too.

Pullups
2 x 10 underhand
2 x 8 overhand

Curls are for girls triple-set
20kg DB curls/30kg BB curls/10kg hammer curls
3 x whatever

 

[Skeptic]

Nice work man! I'm going to attempt to max out deads tonight............. lets see how I go lulz.

 

[El Freako]

^Good luck mate!

 

[PrinceVegeta]

Solid rowing ben!

 

[Anabolicus]

How is you lower back holding up? I mean it must be hellish to have killer pulling sessions and then those bent over rows... Wouldn't it be wiser to do some sort of supported rows insted for you lower back sake?

 

[El Freako]

How is you lower back holding up? I mean it must be hellish to have killer pulling sessions and then those bent over rows... Wouldn't it be wiser to do some sort of supported rows insted for you lower back sake?

I trained at my mate's place, supported rows aren't an option there.

 

[jonathan]

hehehe way to go bud!

 

[El Freako]

More upper-pumping...

HS Supported Row
10 x 40kg
5 x 80kg
5 x 120kg
5 x 140kg
5 x 5 x 160kg
2 x 10 x 120kg
The heavy 5 x 5 set was rough, form-wise and physically.

Supersets
Heavy Cable Pushdowns -ss- Pullups
5 sets x whatever

&

Supported Wide-grip Row -ss- Pushups
3 sets x whatever

The supersets gassed me big time.

 

[pingu]

Nice Rows!

 

[PrinceVegeta]

Rows are beastly man!

 

[Pickle]

big supersets freako well done.


160kg supported rows. sweet jesus :O

 

[El Freako]

5/3/1: cycle 1, week 3
Squats
5 x 145kg
3 x 155kg
5 x 165kg
Damn heavy! Managed to get a vid today for a form check. I'm pretty happy with it myself. Also check out my epic lunch-bloat, it hurt to do up my belt today.


More Squats
3 x 5 x 145kg
2 x 5 x 150kg
20 x 100kg
Decided to squat myself into the ground because its deload week next week. 20 reps sucked just as much as it did last week, I had a killer headache from rep 15 onwards.

 

[_ROBERTiNHO_]

Your form is impecable, good job. Great squat session buddy!

 

[Skeptic]

Nice squatting Ben! How's the shoulder feeling?

 

[El Freako]

Still not great. Setting up hurts and I feel discomfort while squatting but it doesn't hurt afterwards which is an improvement. I still can't get a rock-solid set-up due to the pain though.

 

[PrinceVegeta]

Very nice looking squats there ben, form is solid!

 

[Pickle]

great squatting beno. 165 looked great!

 

[lifterdead]

Good freakin Squats! Form looked fine to me. Gotta love Chuck Taylors, the official shoe of powerlifting.

 

[FEVER]

nice atg squat right there