El Freako: Staying North of Vag

[Storm]

Shit happens freako and so do bad days, btw many of us would love to call 240Kgx1 a failure lol

 

[Pickle]

unlucky freako, youll get it next time.

 

[Pickle]

freako come train jui jitzu with me i keep throwing everyone on their back and never get to practice using my guard. i need someone to make me their bitch!

 

[_ROBERTiNHO_]

It's Jiu Jitsu Kangooro...pull someone to your guard, spread your legs, and enjoy. I prefer to fight in the guard, you have more options to submit your opponent.

 

[Pioneer]

Damn man, had a read through your log you are insanley strong considering your size/weight. Motivational stuff, keep up the hard work.

 

[El Freako]

Damn man, had a read through your log you are insanley strong considering your size/weight. Motivational stuff, keep up the hard work.

Cheers mate.

Today's deadlift redo...

Deadlift
3 x 100kg
3 x 140kg
1 x 180kg
1 x 200kg
1 x 220kg
2 x 240kg New PB!
It was a rough PB with a brutal grinder of a second rep and about 30 seconds between reps but it was a PB. No vid due to poor lighting but I'm going to try for 250kg next week and will hopefully get a good vid of that. I skipped the high rep deads afterwards because my lower back was rooted, possibly from doing two deadlift sessions in one week.

DB Rows
2 x 10 x 60kg
12 x 60kg w/straps
Owwwwwwww!

Suspended BW Tri Extensions
3 x 10

Owwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww!!!!!!!!

Hopefully a new PB next week and then resetting my number for the M/O cycle. I'm stoked with this program and hopefully the results will speak for themselves.

 

[Pickle]

goodluck with the pb current 2 rep pb is sexy as. big congrats freako

 

[Storm]

massive congrats freako! Well deserved PB bro, can't wait for your 250Kg attempt (and hopefully success). This gives me motivation for tomorrow, when i'll be pulling my heaviest set ever @ 158Kg , very different league of course but it's a challenge nontheless. I honestly find your log way more motivational than pro bbers/plifters logs or vids, keep it up!

 

[El Freako]

Thanks for the support fellas, it means a lot.

 

[Natzo]

hey wait a minute i'm just getting my popcorn!

250 will be epic! Go get oit Freak!

 

[El Freako]

Did a little upper sesh today, pretty shithouse.

Some very light bench, hammer curls, 5kg tri extensions/press/fly triple set, YTWL complex.

 

[Storm]

forget about conditioning and pull those 250 already! lol jk

 

[Skeptic]

Holy freaking shit. Looking forward to the 250! When I finish burning out at uni, I will continue to hunt down your squat... and hopefull post a solid deadlift

 

[lifterdead]

Great deadlift man! I'm impressed as hell; musta been great to get that after missing it the other time. Redemption!

 

[El Freako]

5/3/1: cycle 3, week 3
Squats
5 x 135kg
3 x 155kg
6 x 170kg
Not a PR but more than I was expecting to get out today. Had a busy day at work and my back has been killing me all day. Barely managed to drag myself off the couch to get to training. Vid below.



Zercher Squats
5 x 5 x 100kg
2 x 5 x 110kg
8 x 110kg

Hanging Leg Raises
12, 12, 10

A weak ass session but at least I got some decent reps on the squat.

 

[Storm]

ATG! way to go freako well done!

 

[Pickle]

cute squats freak

 

[El Freako]

Chest and delt pumpin'

Bench Press
10 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg
Its the first time I've been under a bar in months and it didn't feel too bad. My shoulder felt a bit tight and I stopped at 110kg after the last two repeats were uncomfortable, but I think I might be on the mend.

Incline DB Press
10 x 20kg
10 x 25kg
15 x 25kg
15 x 25kg
Need bigger DBs, stat!

Light-as-piss DB Press
3 x 20 x 5kg

Lateral DB Raise
10 x 12.5kg
2 x 15 x 12.5kg
10 x 12.5kg

We're instituting a new training split as of this week, although we've already mixed it up a bit for this week. I apologise in advance for bb'er split gayness.
It will be...
Mon - Deadlift
Tue - Chest and shoulders
Wed - off
Thu - Back and arms
Fri - Squats

For me its be going to be a means of rebuilding my bench with some easy volume and my training partner really wants to add some mass, he'll also be doing extra leg work on deadlift day. I think in a few weeks we'll restart benching with 5/3/1. I won't be doing any heavy overhead pressing for quite a while still as it still hurts my shoulder. I'm going to give dips a try next week. Wish me luck.

 

[Natzo]

we're going bodybuilder hun... LOL

me likes freko.. me likes.

 

[El Freako]

I feel dirty.