El Freako: Staying North of Vag

[El Freako]

Magnusson/Ortymayer Cycle: week 9
Deadlifts
4 x 4 x 180kg
2 x 200kg
2 x 225kg
8 x 180kg
Everything felt brutally heavy today, probably in part due to the 12hr drinking session on Saturday and possibly also due too much shagging (if there ever could be such a thing). I've got my brother-in-laws wedding next weekend which should make next week just as ****ing difficult.

SLDLs
10 x 100kg
9 x 100kg
12 x 60kg
Lower back was in agony so I dropped the weight for the last set.

Pullups
5 sets

Hill Runs
5 trips carrying heavy boxing bag.
Sucked hard.

 

[Anabolicus]

Nice! How long until new PB attempt?

 

[Storm]

you still managed to do your thing, so it's all good
Keep it up freako.

 

[El Freako]

Nice! How long until new PB attempt?

3 weeks I think...

 

[FEVER]

Pretty heavy load overall dude!

 

[El Freako]

A bit of a pissweak upper session today

Started with some very light DB pressing then...

Bent Rows
10 x 100kg
4.5 x 120kg
3 x 10 x 100kg
All without straps this time. I'm torn about whether or not I can justify using them. I can row so much more weight with them and don't really need much extra grip training aside from deads and kroc rows, but still feel a small amount of guilt when I use them.

Superset
Suspended BW Tri Extensions -ss- Inverted WG Rows
4 sets of each

YTWL Complex
2 sets

 

[jonathan]

nice rows, I never liked bent rows though

 

[Storm]

A bit of a pissweak upper session today

Started with some very light DB pressing then...

Bent Rows
10 x 100kg
4.5 x 120kg
3 x 10 x 100kg
All without straps this time. I'm torn about whether or not I can justify using them. I can row so much more weight with them and don't really need much extra grip training aside from deads and kroc rows, but still feel a small amount of guilt when I use them.

Superset
Suspended BW Tri Extensions -ss- Inverted WG Rows
4 sets of each

YTWL Complex
2 sets

I know what you mean. I bought a pair of straps on ebay and they're still in the original bag. I look at them before leaving to the gym and think "no, not today" lol.
Nice session.

 

[El Freako]

Squatted today...

5/3/1: cycle 3, week 1
Squats
5 x 115kg
5 x 135kg
9 x 155kg
5 x 10 x 100kg
And home..

Squats all felt strong but my lower back was suffering towards the end of those 100kgs sets.

 

[El Freako]

Deadlifts today, had a pretty good session.

Magnusson/Ortymayer Cycle: week 10
Deadlifts
4 x 4 x 185kg
2 x 205kg
2 x 235kg
10 x 185kg
The 235 set was brutally heavy and slow but somehow I locked out both reps, in contrast 185 felt light as a feather (a very heavy feather made of iron that is).

Pullups
50 reps

Its the final week of the cycle next week, then I'm going to do some sort of peaking session and hopefully set a new PB the week after. After that I will reset my numbers with my new max and get grinding again!

 

[Skeptic]

10@185 is huge man! Whats your prediction for new max?

 

[jonathan]

bloody hell, well done freako!

 

[Storm]

i love how you rep my max
at least i know that (in your own words) there's a chinese girl somewhere warming up with YOUR max lol.

Beast. I'm looking forward to reading your 1RM max attemps (and hopefully watching at them on video?)

 

[El Freako]

Cheers blokes. However I have just realises a mistake... 235 was meant to be my max for next week , I was only meant to pull 230 yesterday. So I suppose I have to pull 240 next week?

Skip: I reckon I'll be good for a clean 250 but I'm daring to hope for a dirty 260.

Storm: yes there will be vids.

 

[El Freako]

A short and sharp upper session today...

DB Rows
3 x 10 x 60kg
"Kroc Style" finisher w/straps
16 x 60kg

Superset
Suspended BW Tri Extensions
13, 10, 9
-ss-
Pullups
10, 10, 10

YTWL Complex
2 x 10 x 5kg

No conditioning work today so I'm fresh for squats tomorrow.

 

[Storm]

16x 60 Kg is madness!

 

[Natzo]

16x 60 Kg is madness!

mad strong.

 

[El Freako]

Squattin' in the rain...

5/3/1: cycle 3, week 2
Squats
3 x 125kg
3 x 145kg
8 x 160kg
5 x 5 x 140kg
The 8 felt good but I should have done a 9th rep to beat my reps from last cycle where I rounded up to 160kg. Equal rep PB for that weight. The ensuing 5x5 felt ****ing awful. No tire dragging today cos its pissing down rain outside, I'm simultaneously disappointed and relieved.

Now off to find a present for my wife for our 4th wedding anniversary. A much more hellish prospect than any squat or tire session.

 

[Storm]

I'm simultaneously disappointed and relieved.

Now off to find a present for my wife for our 4th wedding anniversary. A much more hellish prospect than any squat or tire session.

that made me lol, twice.
Nice squats bro.

 

[El Freako]

Faillift session...

Magnusson/Ortymayer Cycle: week 10
Deadlifts
4 x 4 x 190kg
2 x 210kg
1 x 240kg (worst form ever with the first and failed on the second rep)
After both of us failed our heavy doubles we bailed on the deadlifts for the day. We might try to finish of the cycle on Wednesday.

Pullups
50 reps

Some light incline pressing and out.