El Freako: Staying North of Vag

[El Freako]

Today: Bastard-pulling and whore-dragging...

2in Deficit Deadlift
3 x 190kg (felt unbelievably heavy)
2 x 3 x 170kg
2 x 3 x 180kg
5 x 180kg
I meant to pull 8 x 3 x 190kg but after a particularly nasty day at work I didn't have the energy, my training partner was also feeling a bit low on every so we quite after 6 sets and hit the tire.

Tire Sprints
10 x 30m sprints
Done in sets of 2 down and then back up a gentle slope. Down was easy, up was evil. I feel like death now.

 

[ironheart]

good session buddy. sprinting is hard work for sure!

 

[El Freako]

Push/Pull...

Bench Press
Worked up to 3 x 1 x 140kg
A little tight in the shoulder but no pain.

Paused Bench Press
3 x 5 x 100kg
A slight strain in my left tricep on the last set.

Pullups
5 x 10 x bw
That's a set/rep PR for me with pullups!

 

[Storm]

dude, awesome work on the pullups. 50 reps, no less.And it's good to see your shoulder goes well.

 

[lifterdead]

Jebus!!!!!!!!!!!

250 kilos... I GOTTA gets me some deadliftin'.

I love the videos. Yours is one of the 3 logs I check because of them.

 

[ironheart]

good benching buddy. glad to hear that your shoulder is working well

 

[El Freako]

Cheers fellas, I've been having a pretty good run this last week and I'm hoping it continues for a while.

 

[El Freako]

Squattin'...

5/3/1: cycle 3, week 2
Squats
3 x 130kg
3 x 150kg
3 x 165kg
3 x 3 x 180kg
3 x 8 x 100kg (w/ only 30secs rest between sets)

And out! Squats were painful as hell today, possibly due to Wednesday's tire dragging which was the first time in a month. I attempted to do some abs and arms afterwards but my joints were just hurting too much.

 

[jonathan]

big squat and big deadlift. I see the numbers are going up. Very good mate.

 

[ironheart]

good stuff buddy. strong squats. now rest up and repeat

 

[Storm]

huge squats dude, great work.

 

[Clint]

I just wanted to come in here and congratulate you on that massive deadlift you recently achieved. Your beasting the f-ck outta the weights down in Aussie land, respect.

 

[El Freako]

My quads and hips are still throbbing after Friday.

 

[Skeptic]

Haha I bet they are! Wendler is apparently bringing out a 5/3/1 adaptation for competitive powerlifters or something which should be good.

 

[El Freako]

^I know, I can't fukcing wait. I'm actually going to pay him for this one too.

Have you checked out the latest T-nation article on 5/3/1?
http://www.t-nation.com/free_online_article/most_recent/531_reloaded

 

[Natzo]

bro everyone in here speak about your squat, your deadlift...

but **** your bench gets me nuts, you not being able to bench press for so long and when you get back.. pow 140kg. **** you

i'm jealous

 

[Anabolicus]

bro everyone in here speak about your squat, your deadlift...

but **** your bench gets me nuts, you not being able to bench press for so long and when you get back.. pow 140kg. **** you

i'm jealous

We, slim europeans, can't compete with this vicious midget.

 

[El Freako]

^Lol, sorry fellas. I'll try to suck more next time.

I'd better not try for 150kg on Tuesday then...

 

[El Freako]

Pullin'...

2" Deficit Deadlift
Pulled a beltless 220kg, then 3 singles with 240kg which were in order: decent, dirty, nasty.

Bent Row
3 x 10 x 100kg
8 x 100kg
20 x 100kg (w/straps)
The last two reps were only really partials but they fukcing hurt.

Pullups
50+ reps

Good strong sesh.

 

[Storm]

You're liking those deficit deads aren't you? Good job, nasty reps ftw. And 20x100Kg rows.... that must hurt a lot.