El Freako: Staying North of Vag

[El Freako]

I'm enjoying it and I think its going well. Fingers crossed for 250kg!

For Philo: http://www.marunde-muscle.com/forum/showthread.php?t=16923

Magnusson/Ortmayer routine.


(the following percentages are based on a projected max)

week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%- try to get 10 but if you do 8 or more you go up 10 lbs next week ( I usually waited until after the 2nd week before going up. You'll see why)

week 2
warm up
4x4 at 70%
2 reps at 80%
2 reps at 90%
8+ reps at 70%
If you get all the reps then go up 10 lbs. If you don't then repeat.

week3
warm up
4x4 at 70% +10
2 at 80% +10
2 at 90% +10
8+ with 70% +10

Sometimes I'll do an extra set off of a 4"-6" block for 8 reps or so with a weight that is tough for that many reps.

The fourth week I do something else other than deadlifts. I went through this cycle about 5 times before MSG last year and got an 870 deadlift out of it.

Good luck.

 

[jonathan]

go go go freako!

 

[El Freako]

Upper pumping...

Bent Rows
5 x 60kg
5 x 100kg
3 x 120kg
3 x 140kg
3 x 3 x 150kg (w/straps)
2 x 10 x 100kg
Form was a bit dirty on the last reps with 150kg but it hurt in a good way.

Suspended Bodyweight Tri Extensions
70-80reps

Tire3.0 Murder
Drag 40m
Sprint 40m
Drag 40m
Sprint 45m
Die x 1000

Bent rows were a bit hellish after yesterdays deads and the tire dragging was downright awful. I feel like a walking corpse right now.

 

[PrinceVegeta]

strong rows as usual man!

 

[El Freako]

Cheers Jono!

 

[Storm]

You row my deadlift and I hate you for that.

 

[El Freako]

^Lol. Sorry

 

[El Freako]

More upper pumping!

Supersets
BB Curl
5 x 30kg
8 x 40kg
7 x 50kg
6 x 50kg
10 x 40kg
-ss-
Pushups
+80 reps

Inverted Row
3 x 15 x bw
-ss-
DB Lateral Raises
3 x 10 x 10kg

YTWLI Complex
2 x 10 x 5kg

Nothing special but felt good.

 

[Storm]

that looks random and fun. How's your shoulder? any better?

 

[El Freako]

Should still ****ed. I'm going to slowly re-introduce light DB work to help strengthen my rotators more and hopefully work around the pain until it recovers to a degree.

 

[Pickle]

More upper pumping!
YTWLI Complex

hey bro, what movement is the I?

 

[El Freako]

hey bro, what movement is the I?

Like the Y but straight out in front, also known as supermans apparently.

 

[Pickle]

cool beans. cool beans

 

[El Freako]

Off to squat *****es!!!

 

[El Freako]

Squattin'

5/3/1: cycle 2, week 2
Squats
3 x 125kg
3 x 140kg
8 x 160kg Rep PR for weight!
15 x 100kg
10 x 120kg
10 x 130kg

Pullups
50 reps

I'm happy with my squats today. That's the second highest 5/3/1 max so far! No tire draggin' cos neither of us felt like it.

 

[Pickle]

good job benno

 

[Storm]

good lord. if i was a tire and i saw you beat a PR on squats and then rep 100Kg 15 times i wouldn't want you to drag me neither. Beast!

 

[PrinceVegeta]

nice pumping session and crazy squats man, STRONG!!! congrats on that awesome PR!

 

[philosopher]

Solid squatting! Keep up the good work!

 

[_ROBERTiNHO_]

Great squatting! Max should be high. 200kg?