El Freako: Staying North of Vag

[Storm]

Are you considering a switch to sumo stance for competitions or it's just a training strategy?

Strong numbers anyway El Beasto

 

[El Freako]

Part training strategy, parts ****s and giggles.

 

[El Freako]

This thread needs catching up...

Tuesday 3/5

5/3/1: cycle 1, week 3
Bench Press
5 x 105kg
3 x 120kg
6 x 135kg
10 x 80kg
10 x 90kg
10 x 100kg
The first rep of the working set was paused which took a bit out of me and then the bar started rolling in my hand on the fourth which was a bit scary due to the fact I was false gripping the bar!

6 x 135kg Bench Press


Floor Press
10 x 60kg
10 x 80kg
9 x 90kg
6 x 100kg
5 x 110kg
Tricep fun!


Thursday 5/5

5/3/1: cycle 1, week 3
Squats
5 x 150kg
3 x 170kg
4 x 190kg
1 x 200kg
2 x 200kg
Passable effort on my max set. I only really just made depth and I've hit 185kg for about 7 reps before but my stability is all off with the thumb injury making it impossible to grip the bar properly. Hit a single then a double with 200kg afterwards. The double was actually easier than the single.

4 x 190kg Squat


Zercher Squats
10 x 100kg
10 x 105kg
10 x 110kg
6 x 115kg
6 x 120kg
Upper back destruction and core hammering.

Hanging Leg Raises
15, 15, 13
-ss-
Good Mornings
15 x 80kg
2 x 12 x 100kg

A good full session today. Hopefully my squat will be back up to pre-cut standards again soon.


Friday 6/5

Military Press
Worked up to a 100kg single then did a few reps with 80kg. Annoyingly kept on hitting the beams of the deck when I locked out. Must remember, step back and slightly to the right... or just move the rack to the right. Its the first time I've been able to lift this weight in over 6 months. Result!

1 x 100kg Military Press


Dips
15 x bw
2 x 20 x bw
17 x bw
-ss-
Pullups
lots x bw
15 x bw
2 x 12 x bw


Lateral Raises
3 x 15 x 12.5kg
-ss-
Pullups
3 x 10 x bw

Military Press
15 x 40kg
12 x 50kg
-ss-
Inverted Rows
2 x 15 x bw

I'm happy to be finally Mil Pressing again. Hopefully next week I'll be back on the full 4-lift 5/3/1 template.

 

[ironheart]

great stuff buddy good job on pressing 100kg in the MP, good form, no jerking.

 

[Storm]

Nice numbers and vids freako, keep going!

 

[El Freako]

Deadlifta Epica...

5/3/1: cycle 2, week 1
Deadlifts
Sumo
5 x 130kg
5 x 150kg
8 x 170kg
10 x 120kg
10 x 130kg
10 x 140kg
Conventional
3 x 140kg
3 x 160kg
3 x 3 x 180kg
Went to bikram yoga with the Mrs last night so I was a bit beat up today. Stretching beats you up when you're as tight as I am. Hence I came up a rep short of last cycle, but with better form so I'm not to worried. Repped out a few more sets of sumo then switched stance to remind myself what conventional felt like.

Bent Row
10 x 60kg
10 x 80kg
10 x 100kg
6 x 110kg
added straps
10 x 110kg
10 x 120kg
2 x 6 x 130kg
13 x 100kg
Felt like going all out with rows today.

I planned on doing some conditioning work today but it took over 2hrs to complete the lifting so I gave it a pass. I trained alone today so was going at my own pace, which is to say I took my time. I also was a bit distracted by Paz's crazy neighbour who in sequence tried to drown out Pantera with Abba, sprayed water over the fence then started throwing stuff at the house. She's a ****ing loony so I just moved my stuff out of reach of the hose and started dropping the weights harder.

 

[ironheart]

strong lifting buddy. thats alot of volume for deads! and lol at the crazy neighbour. sound like you handeled it like a boss tho and didnt let it stop your session

 

[El Freako]

Tuesday Bench Bonanza... possibly with a little pee.

5/3/1: cycle 2, week 1
Bench Press
5 x 95kg
5 x 110kg
10 x 125kg
10 x 90kg
4 x 10 x 100kg
-ss-
Pullups
I'm quite pleased with today's max effort. I felt I might have had an 11th or 12th in me but didn't feel like risking a bomb without a spotter. The rep work was pretty easy also, even superset with pullups.

10 x 125kg Bench Press


Floor Press
10 x 60kg
10 x 80kg
10 x 100kg
7 x 100kg
6 x 100kg
18 x 60kg
-ss-
Wide Grip Pullups
Lots

YTWL Complex
10 x 2.5kg
2 x 10 x 5kg

Had a great session today, felt strong and left pumped and swollen. Also got more entertainment from the crazy bitch next door. I'd only just turned some Mastodon on and was just warming up when she threw a cupful of liquid over the fence. Since she has admitted to throwing her own piss over the fence before I steered clear and luckily it started raining soon after. Then she was quiet for a while before she tried to drown my music out with more ABBA.

Pics from the day...

Also, I've made the 2011 Top 20 Ranked Lifters in Powerlifting Australia's Raw Division. Number 13, so room to move!

 

[Storm]

yay! you're a sexy dwarfy bro! lol
Now get to the top 10!!! NAO!!

 

[El Freako]

Sick squattin...

5/3/1: cycle 2, week 1
Squats
5 x 130kg
5 x 150kg
7 x 170kg
10 x 120kg
10 x 125kg
Am suffering a solid case of man-flu at the moment, plus an infected nostril, plus some minor personal drama so neither my heart nor body where really into the session today. But despite that it seems I made some solid reps today, in part due to Paz's encouragement and setting me a rep goal. I might have walked away after 5 otherwise. I couldn't take the reps though, suffering epic headspins after each set. I've got home, had two peanut butter sandwiches and now I'm going to slip into a coma thank you very much.

 

[Storm]

Happy comma!
And good luck with that personal drama. Life gets in the way of...life, sometimes.

 

[El Freako]

Drove up to PTC Brisbane today to join in the strength orgy they had going there. Quite a big turnout! Skippy included, a pity his leg wasn't up to training today though. Smolov truly is the death of him.

Benched with Mike first...
Bench Press
1 x 140kg
1 x 145kg
1 x 150kg
1 x 155kg
1 x 160kg
0 x 165kg
Equaled my current PB of 160kg and failed at lockout with 165kg, something to work on. I'm quite stoked at how my benching has been going this week though.

Bench Press 1 x 155kg, 1 x 160kg, 0 x 165kg


5/3/1: cycle 2, week 1
Military Press
5 x 70kg
5 x 75kg
8 x 75kg
I unwittingly loaded the bar with 25kg plates thinking they were 20's so all my numbers are out. It was meant to be 60, 70, 75.

Dips
33 x bw
10 x bw
9 x bw
10 x bw
-ss-
WG Pullups
15 x bw
6 x bw
6 x bw
5+4 x bw
I went for the 33 dips to get my name on the dip wall at PTC but it sure took it out of me. I couldn't do **** afterwards, particularly with the pullups.

Good session today, I walked away exhausted but happy.

 

[ironheart]

good pressing buddy great effort on the dips as well. keep it up man!

 

[El Freako]

5/3/1: cycle 2, week 2
Deadlift
Sumo
3 x 140kg
3 x 160kg
5 x 180kg
Conventional
3 x 140kg
2 x 180kg
3 x 2 x 210kg
Deadlifting was tough today. Possibly I'm a bit beat up from being sick last week although it didn't effect my bench press on the weekend. It didn't seem like I was activating my leg drive early enough but it sure as hell felt like I was using a lot. I'm running another peaking program for the comp I'm planning on June 12. Hopefully I'll be able to make some improvements on last time and take a step up the ranking.

No assistance, no time.

 

[Storm]

There are good days and there are bad days, you in a bad day still kick some serious ass so don't worry.
TEAM FREAKO!!

 

[El Freako]

The rest of the week...

17/05
5/3/1: cycle 2, week 2
Bench Press
3 x 100
3 x 115kg
8 x 130kg
3 x 2 x 135kg
I'm a bit disappointed with my max set as I was really hoping to hit 10 reps again, but I suppose I might not yet be recovered from my max session on the weekend plus I've started a new job with nasty hours... so I'm blaming it on that. Managed 2 of the doubles sets without strapping as it was starting to **** me. Hopefully thumb is on the mend finally. Strained ,y shoulder on one of the doubles though so kept assistance light.

BW Tri Extensions
-ss-
Pullups
4 sets of each

YTWL Complex
2 x 10 x 5kg




19/05
5/3/1: cycle 2, week 2
Squats
3 x 140kg
3 x 160kg
5 x 180kg
2 x 2 x 185kg
Felt weak as **** today, every rep was hard. Then to make matters worse I strained my shoulder in the second set so decided to give up on the third.

Bulgarian Split Squats
5 or 6 x 15 x bw
Lost count of sets, epic glute ouchy!




20/05
5/3/1: cycle 2, week 2
Military Press
3 x 60kg
3 x 70kg
5 x 80kg
I was hoping for 6 or 7 but my lower back is a bit strained from work. First rep was a strict military stance and the rest were staggered.

Dirty Bent Rows
5 x 100kg
5 x 120kg
(added straps)
3 x 3 x 140kg
My grip was a bit ***** tonight. I should have been able to triple rep 140kg without straps but I nearly dropped it on my first attempt.

5 x 80kg Military Press and last 2 heavy row sets


Dips
3 x 20
-ss-
Pullups
19, 16, 12

Reverse BB Curls
15 x 40kg
2 x 10 x 40kg
-ss-
Inverted WG Rows
15, 12, 10

 

[El Freako]

****house pullin'...

5/3/1: cycle 2, week 3
Deadlifts
Sumo
5 x 150kg
3 x 170kg
1 x 190kg
Conventional
5 x 140kg
1 x 160kg
1 x 180kg
1 x 200kg
3 x 2 x 225kg
Felt flat all day and despite imbibing heroic amounts of caffeine my session still felt like balls. I've decided that I'm done with sumo as it totally left me wrecked for conventional and I'm don't think its really help me much at all. Plus I really need to get my conventional form back up too scratch and work out why it keeps on falling apart.

DB Rows
10 x 20kg
2 x 20 x 40kg
Reading 5/3/1 for Powerlifting has shamed me out of using straps again so I'm working on building up my grip for Kroc rows and BB rows. It can't hurt my deadlift either.

 

[PrinceVegeta]

dude, share the e-book with me!!!!!!!!!!!!!!!

 

[El Freako]

Hey phuckers.

I still lift. I also now own my own warehouse PL gym called Gold Coast Barbell.

I've done 3 comps this year and my last total was 627.5@89.7kg (200/165/262.5), 7.5kg shy of an IPF Elite II total. My next comp is in 6 weeks and I'm expecting to blow that away.

Some recent lifts.




For my next comp I'm hoping to total something in the vicinity of 650kg (210/170/270).

 

[Natzo]

Damn is crazy how much you improved over time, I still remember when you couldn't bench due to shoulder issues and know your like dominating the bench!

huge improvements Freako, natzo is proud of you!

and your pl gym looks awesome!