El Freako: Staying North of Vag

[El Freako]

Benching with a busted finger...

5/3/1: cycle 3, week 3
Bench Press
5 x 105kg
3 x 120kg
6 x 135kg



More Bench
4 x 10 x 100kg

-ss-

Pullups
+50 reps

I smashed my right pinky finger at work today, had a little disagreement with a forklift and some racking, so it made the session a little difficult. I couldn't get a proper grip of the bar when benching and I had to strap my right hand to the bar for pullups. On the bench I probably had a seventh in the tank despite the lockout struggles. Annoyingly I've never had lockout problems before so its something I might have to work on.

 

[Storm]

edf. the lockout seems to be your weak point right now, watching at the first 3 reps i was like "Why has he done only 6?" because you drove those first reps fast and with ease.
CG presses are suposed to help with that, and bands/chains.

Still it's some serious pressing that.

 

[Skeptic]

Nice bench! Looks like you're almost doing a close grip bench lol

 

[El Freako]

Nice bench! Looks like you're almost doing a close grip bench lol

That is my CG bench grip

 

[El Freako]

Upper assistance work...

Standing Single-Arm DB Press
5 x 25kg
5 x 30kg
5 x 35kg
4 x 40kg
5 x 40kg
-ss-
Pullups
+80 reps
Worked my way up to a relatively heavy weight to see what I could do. Shoulder is going strong!




Dips
10 x bw
10 x bw
20 x bw
-ss-
Inverted Rows
3 x 15 x bw

Heath Curlz
3 x 10 x 20kg
-ss-
Bw Tri Extensions
3 x 15 x bw

Good sesh, felt strong. Squatting on Saturday due to Paz's workshifts.

 

[Natzo]

great work you've been doing lately Freako. I'm enjoying your 40 kg db standing press! great stuff!

 

[El Freako]

Today I died and went to hell and in hell they made me squat.

5/3/1: cycle 5, week 3
5 x 150kg
3 x 170kg
5 x 190kg (5/3/1 PR!)
3 x 10 x 110kg
Puke. It was hot and steamy today and I was drenched with sweat the entire way through. All I know is pain now.


Having watched this vid a few times I'm still not sure about the depth of my final 2 reps. It felt deep when I was doing it bit it looks a little suss in retrospect. Either way it fukcing hurt! :anon.sml:

 

[Skeptic]

Huge effort man! Those last two reps looked pretty good to me man.

 

[Storm]

Those are 5 legit training-PR reps in my book bro, nothing to be ashamed of. Congrats beast!

 

[El Freako]

Deload softcockery...

SLDLS
3 x 10 x 100kg

Kroc Rows
2 x 10 x 60kg
20 x 60kg (w/straps)

Push Starting Car With Flat Battery In Supermarket Carpark
1 x 100m

It was my car

 

[Storm]

Lol. Cardio exercise WIN!

 

[El Freako]

More deload shizen...

Bench Press
3 x 10 x 100kg

Dips
3 x 15 x bw
All superset with lots and lots of wide-grip pullups, 100+.

Conditioning Cuntplex
2 x 20kg DB Hang Clean to Press/Pullups/Pushups/Straight-leg Situps/Jumping Split Squats
I aimed for 10 reps of each but the clean to presses were heavy enough to make this impossible. Nearly died.

I'm setting myself a goal of competing in the Powerlifting Australia Queensland Open comp in Briz on 27/03/11. But to make matter worse I'm going to try and lose a few kgs in the lead-up to the comp. Firstly so I can lift in the 93kg division and secondly and more importantly, so I can fit into my suit for my bro's wedding the following month. I figure if I up my cardio big time and just start reducing my portion sizes it won't be to hard. My lifts might suffer a bit but I really would like to be comfortable in that suit. I was 87kg when it was made for me, that was 9kgs ago .

I'll post up my training plan soon.

 

[Natzo]

deload sucks, thsi thread needs some kind of Natzo pic update to cheer things up a bit

 

[Storm]

I'm setting myself a goal of competing in the Powerlifting Australia Queensland Open comp in Briz on 27/03/11. But to make matter worse I'm going to try and lose a few kgs in the lead-up to the comp. Firstly so I can lift in the 93kg division and secondly and more importantly, so I can fit into my suit for my bro's wedding the following month. I figure if I up my cardio big time and just start reducing my portion sizes it won't be to hard. My lifts might suffer a bit but I really would like to be comfortable in that suit. I was 87kg when it was made for me, that was 9kgs ago .

I'll post up my training plan soon.

DON'T!!! that way we'd be in the same weight category and it'd be a very shameful comparison
Tons of luck with your plans freako, keep us updated as always and win that thing.

 

[El Freako]

^ Cheers dude.

Squat in, squat out deload...

Squats
15 x 140kg
10 x 100kg
20 x 100kg
Bailed after because my wife got home early from work and she's had a really busy week. Still I am beat as hell after the reps!

 

[El Freako]

R0w5 and c0mp13x35...

Bent Rows
4 x 8 x 10kg
My grip is still as useless as ****. PO'd about that.

Complex 1
15kg Plate-pinch front raises/10kg DB Hang Clean to Press/10kg DB Lateral Raises/Inverted Rows
4 x 8-12reps
Had to give up on a 5th set after straining my shoulder.

Complex 2
10 x Pullups/20 x Pushups/12 x Inverted Rows/10 x Jumping Lunges
3 Sets

And out, could have gone a few more sets of the last complex but I felt I'd done enough.

 

[El Freako]

Deficit Deadlifts
2 x 180kg
2 x 210kg
1 x 235kg
1 x 240kg
4 x 4 x 180kg
I've switched to deficit work again to reboot my deadlift again but I'm going to have to do some work to fix my grip which has gone to shit! I tried to record my singles but my phone ran out of batteries.

SLDLs
3 x 10 x 80kg

-ss-

Hanging Leg Raises
13, 10, 10

Also I kicked off my carb-cycling diet today. Today's high carb.

5:30 - Breakfast
All-Bran
Protein shake
50g carbs, 40g protein

9:30 - Smoko
1 slice of multi-grain toast
1/4 avocado
half-tin of tuna
15g carbs
37g protein
?g fat

13:00 - lunch
1 slice of multi-grain toast
1/4 avocado
half-tin of tuna
15g carbs
37g protein
?g fat

15:00 - pre-workout
Muesli bar
Protein shake
24g carbs
40g protein

18:45 - post-workout
Apple juice
Muesli bar
Protein shake
30g carbs
40g protein

19:45 - dinner
Lamb steak
Mashed sweet potato
Veg
~30g carbs
~40g protein

Typing out your diet is a pain in the butt.

 

[Skeptic]

Are you dieting now fatty?

 

[Storm]

avocado... they belong to guacamole, nothing else!

Good work on those pulls big fella.

 

[ironheart]

solid pulling buddy. just how hard is it to finish off with 4 x 4 after some heavy singles??

and the diet, mmmm them sweet carbs! i sure miss those