El Freako: Staying North of Vag

[El Freako]

Benchin'

5/3/1: cycle 4, week 2
Bench Press
5 x 90kg
5 x 105kg
6 x 120kg
3 x 10 x 100kg
9 x 105kg
8 x 100kg
Just worked up to 1 over prescribed reps, taking it easy this week so I can max out again next week. Superset with wide-grip pullups.

Conditioning Complex
60kg Hang Clean to Press/15kg Plate-pinch Front Raises/10kg Lateral Raises/Jumping Lunges/Inverted Rows
Did 3 sets making whatever reps I could, dropped to 40kg for the hang cleans on the final set.

 

[PrinceVegeta]

Solid benching freako, that complex looks crazy!

 

[El Freako]

Mediocre squatting...

5/3/1: cycle 6, week 2
Squats
5 x 130kg
5 x 150kg
5 x 170kg
3 x 10 x 110kg
Superset with hanging leg raises. A bit of a pissweak effort this afternoon due to a distracting afternoon. Just went through the motions.

 

[Storm]

whish I had your mediocre squats on a good day!

 

[El Freako]

Deficit pullin' today...

2" Deficit Deadlift
3 x 180kg
1 x 200kg
1 x 215kg
2 x 2 x 230kg
4 x 4 x 180kg
I'm still disappointed with my deads. The 2x2 was more like 4x1 because I had to reset and rechalk between the reps because of my hands sweating and my currently ****-house grip. I'm still not getting enough drive off the ground either, my form has totally gone to **** unfortunately.

 

[ironheart]

sucks when your lifts doesnt go as you plan. but you still got the work done and lifted some heavy weights

 

[PrinceVegeta]

+1,

Even though they didnt feel right, still did them, good job, ull kill it next time!

 

[El Freako]

Benching in the dark yesterday...

Pre-contest Training: week 1
Bench Press
1 x 140kg
2 x 145kg
2 x 150kg
2 x 2 x 155kg
5 x 120kg
5 x 125kg
2 x 5 x 130kg
3 x 130kg
(Last 5 sets superset with wide-grip pullups)

I'm doing a little 3 week contest prep cycle that I devised from an EFS article although I didn't stick to it very well.

Its meant to be:
week 1: doubles with 10-15kg off 1RM
week 2: singles with 10kg off 1RM
week 3: singles 5-10kg off 1RM
(Paused reps for bench)

I made some attempt at pausing the reps although its barely noticeable. Paz is off snowboarding in Japan (motherfucker) so I trained very warily without a spotter. I almost dumped the bar on myself in the first set of 155 because it rolled in my hand (its no longer straight) and it was a struggle to finish the rep. I also think I bruised or strained my chest cartilage somehow because my sternum and clavicles have been aching like hell since last night. Hopefully it will be better by next week. I'm going to aim for singles with 155kg with better pauses and will hopefully have a spotter.

Here's a vid of my final set. Sorry about the light, it was getting late and I ended up doing all my assistance work in the dark.

 

[Pickle]

should call me for a spot elsexio

 

[PrinceVegeta]

Strong as always big boy!

 

[ironheart]

big bench workout man! solid lifting

 

[El Freako]

More lonely squatting...

Squats
2 x 160kg
2 x 180kg
1 x 200kg (deep as hell but I chickened out on the second rep - weak)
2 x 200kg (fell forward on the first rep and both barely made depth)
2 x 200kg (first rep good, second not so deep)
5 x 160kg
5 x 165kg
5 x 170kg
Meh squatting. I might have done better if I'd had a spotter. Hopefully I've got one lined up for next week.

 

[Skeptic]

Solid work man! 2x200kg is still great.... I'll be there soon enough

 

[ironheart]

a spotter does help alot. but you still got under a heavy bar and got some decent sets done. good work

 

[Storm]

good job nonetheless freako. I've just watched your bench vid, good stuff.

 

[PrinceVegeta]

solid squattin,every time there is a spotter around, i squat better 2

 

[El Freako]

Assistance yesterday...

Hang Cleans to Press
5 x 40kg
3 x 60kg
1 x 80kg
5 x 5 x 60kg
I was planning on doing 3 x 3 x 80kg but the first 80 hurt my hand too much so I left it alone and did a bit more volume. Still blasted me.

Kroc Rows
2 x 6 x 60kg
23 x 60kg (w/straps)
Obviously my grip was rooted because I could only manage 6 without straps.

Gun Show Quadruple Set
20kg DB Curls/20kg Lying DB Extensions/30kg Reverse BB Curls/Bodyweight Tri Extensions
2 sets, 10-15reps

Felt good.

 

[El Freako]

Pre-contest training: week 2
2" Deficit Deadlift
3 x 140kg
1 x 180kg
1 x 220kg
3 x 1 x 240kg
4 x 4 x 190kg
I felt much stronger off the ground today although the lockouts were a bit of a grind. I'm pretty happy with how these lifts went, grip was still **** but there was never any doubt in my mind about whether I was going to make them. Profit? Trained in near total darkness tonight because I couldn't find a single bayonet bulb in Paz's house anywhere.

 

[Storm]

strong pulls El Beasto!

 

[El Freako]

Pre-contest Training: week 2
Bench Press
3 x 100kg
3 x 120kg
1 x 140kg
1 x 150kg
3 x 1 x 160kg
Still no spotter but I equaled my former PR three times! Reps were meant to be paused but it seem barely noticeable. Hopefully I can get someone next week and actually get a proper pause.

3 x 1 x 160kg (I finally realised there was a vid editor on Youtube.)