El Freako: Staying North of Vag

[El Freako]

Pulling today...

5/3/1: cycle 1, week 1
Deadlifts
5 x 130kg
5 x 150kg
9 x 170kg
3 x 10 x 140kg
Finished the max reps with some reps left in the tank as I was starting to get a little knee travel. I'm going to drop the weight a bit for my assistance reps next week as I was really starting to lose form in my 3rd set so didn't do the planned final 2 sets. It might take a while to get strong at sumo but my back is loving me for it even if my hips aren't.

Bent Rows
10 x 60kg
10 x 80kg
2 x 10 x 100kg
16 x 110kg (w/straps)
I'm going to work on adding weight to my final sets with the rows.

Inverted Rows
2 x 12 x bw
10 x bw

There was discussion of doing burpees for conditioning but thankfully we couldn't be fukced in the end.

 

[El Freako]

Pressing...

5/3/1: cycle 1, week 1
Bench Press
5 x 90kg
5 x 100kg
9 x 115kg
3 x 10 x 80kg
I dropped my working max significantly so I could go easy on my hand and use fairly controlled reps. Still had more in the tank on my max set but stopped when my hand started hurting.

Dips
15 x bw
15 x 15kg
8 x 15kg
12 x 15kg
-ss-
Pullups
Lots

I bought a thumb brace today and that combined with some strapping made lifting that little bit less painful this week. Hopefully it'll survive squatting.

 

[El Freako]

5/3/1: cycle 1, week 1
Squats
5 x 135kg
5 x 155kg
5 x 175kg
1 x 185kg
2 x 2 x 185kg
I'm a bit disappointed with my efforts today. My max set with 175 was just too hard and I could onlyjust make the prescribed reps. I'm going to have to drop my working max back a bit and work my way back up with the squat. Hits some heavier doubles after to make myself feel better.

Also, if my thumb get any worse I'm gonna do something really stupid and buy a SS bar then do smolov again.

 

[Skeptic]

Have I inspired you? hehehe

 

[El Freako]

Nah, I inspire you. Smolov is always my fallback plan when I'm upper-crippled. Adding 20kgs to my squat wouldn't hurt either. I just need to balance it with my sumo somehow. My hips may just die.

 

[Skeptic]

Bull****, I'm gonna assume I inspired you LOL

 

[Skeptic]

Btw, I read you trained at PTC or something recently.... I can't seem to find any information about it... whats the go with it and where is it?

EDIT: Checked it out and shot the guy a few emails... place looks really cool and its not that far away from me. What are the people there like? Its a little exy compared to what I'm paying now at Goodlife... but I think it could be worth it.

 

[El Freako]

Btw, I read you trained at PTC or something recently.... I can't seem to find any information about it... whats the go with it and where is it?

EDIT: Checked it out and shot the guy a few emails... place looks really cool and its not that far away from me. What are the people there like? Its a little exy compared to what I'm paying now at Goodlife... but I think it could be worth it.

Its literally just opened up so its still a pretty small operation but it would be well worth your joining if you want to get strong. I've met most of the blokes that train there and they're totally dedicated to strength training, no fluff bull****. They're all Proraw or CAPO lifters (as you can compete in both feds) but you can still join PA if you want to compete against me and in a tested fed.

Join PTC and PA.

DO IT!

 

[El Freako]

Trained at a new gym in Briz, its run by the guy who held the backyard comp a while back. Its still a pretty spartan set up but more than enough to get you strong.

5/3/1: cycle 1, week 2
Deadlifts
(sumo stance)
3 x 140kg
3 x 160kg
6 x 180kg
(switched to conventional stance)
1 x 140kg
1 x 180kg
1 x 200kg
1 x 220kg
1 x 240kg
Sumos were a bit rough today. I don't think I warmed up enough and my form was a bit sketchy. As such I don't think my max rep set was as good as it could have been. I switched to conventional stance afterwards to get my name up on the 5-plate deadlift list they have on the wall then hit an awful 240 pull for the hell of it.

Squats
5 x 140kg
3 x 5 x 160kg
My hand dealt surprisingly well with the squats today. I'm still wrapping it heavily and wearing a thumb brace while lifting and also only using a false grip but the weight can still cause discomfort in my joint just by pressing against it.

Afterwards I dressed up as Thor and got drunk. Fun times!

 

[Skeptic]

If I join capo or proraw does that mean I can't join pa? Or can I join whatever feds?

 

[El Freako]

You can't be part of any other non-tested fed while part of PA. ASADA regulations won't permit it.

 

[Skeptic]

Fair enough, I'd always intended on joining PA, don't see any reason why I shouldn't now.

 

[El Freako]

5/3/1: cycle 1, week 2
Bench Press
3 x 100kg
3 x 115kg
7 x 130kg
3 x 10 x 100kg
Did ok today without a spotter. My hand seemed to handle it pretty well too.

Deadlifts
(sumo stance)
5 x 100kg
5 x 5 x 140kg
Just worked on form.

Dips
20 x bw
17 x bw
15 x bw
-ss-
Pullups
Lots

Rear Delt Plate Fly
3 x 15 x 10kg
-ss-
Pullups
Some

BW Tri Extensions
3 x 15
-ss-
Reverse BB Curlz
3 x 15 x 30kg

I'm off to Cairns for my baby bro's wedding so won't be training for a week. If I'm smart I'll do lots of stretching, I'm probably not though.

 

[Skeptic]

Am going to PTC thursday night to meet the guy, and he wants to run through the lifts and **** with me.

 

[El Freako]

Am going to PTC thursday night to meet the guy, and he wants to run through the lifts and **** with me.

Have fun mate.

 

[PrinceVegeta]

Have fun dude!

 

[El Freako]

Squattin'...

5/3/1: cycle 1, week 2
Squats
3 x 140kg
3 x 160kg
5 x 180kg
3 x 10 x 130kg
I knocked my working max back to 220kg and felt a lot better with squats this week. It turns out my last working max was far too high anyway. Also I'd planned on hitting 5 x 10 for assistance but had to quit after an epic exertion headache in the 3rd set. I spent 5mins on my back waiting for the pain to subside.

Squattin'


Finished with a light condition complex...
12 x hanging leg raises/10 x bw step-ups/10 x 60kg good mornings/10 x bw squat jumps
Just did 2 sets then left.

 

[ironheart]

solid squats buddy! really good depth on those

 

[El Freako]

Tried something I haven't done in a while today...

Military Press
5 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg
0 x 2 x 100kg
Haven't pressed a loaded bar overhead in quite a long time and decided to give it a go today while Paz was working his 5/3/1 numbers. 3 x 90kg went pretty smoothly but I had no luck with 100kg, I just couldn't keep myself tight enough. I'm sure if I keep at it I can get 100kg back overhead in no time.

Pullups
5 sets
-ss-
Dips
5 sets

Lateral Raises
2 x 12 x 12.5kg
10 x 12.5kg/4 x 10kg/10 x 5kg

Epic upperbody pump after today's session.

 

[El Freako]

Pullin' yesterday...

5/3/1: cycle 1, week3
Deadlifts
5 x 150kg
3 x 170kg
5 x 190kg
10 x 120kg
10 x 130kg
9 x 140kg
Managed the max set pretty well and in fact had a few reps left in the tank. My form has come a long way in the 4 weeks I've been running with the sumo stance.

5 x 190kg Sumo Deadlift


Kroc Row
23 x 60kg (w/straps)
Smashed me.

Then went out for soba, beer and sake. Carb bonanza.