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El Freako: Staying North of Vag

knight_rider

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Sick lifts bro. Keep up the good work!
 
ironheart

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sexy lifting buddy. like natzo said, great improvements! you're gonna dominate at your next comp :)
 
knight_rider

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welcome back, nice epic session!
 
Storm

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Whoa, whoa whoa now you own a gym? and pull 270 and bench 170? damn!
Still competing raw or are you going the single-ply route? Either way congrats and best wishes for the future.

You're still a dwarf tho.

PS: impressive arch on the bench.
 
El Freako

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Whoa, whoa whoa now you own a gym? and pull 270 and bench 170? damn!
Still competing raw or are you going the single-ply route? Either way congrats and best wishes for the future.

You're still a dwarf tho.

PS: impressive arch on the bench.

Yeah I'm still short. I'm still competing raw but I am plan on doing a single-ply bench meet in the future. I have locked out a dodgy 200kg bench in a Super-katana already but I need to find a less brutal shirt to learn in.
 
Storm

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you $%&"? have got a 3xBW pull before i've reached 2.5x :(
Congrats dude, great lift.
 

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El Freako

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SE Challenge comp results.

212.5/167.5/267.5@91.6kg

Squats: 200 210 212.5
Comp PB and 3 from 3 on my worst lift. WTF?

Bench: 160 167.5 x172.5
Was conservative and didn't go 170 for my second attempt but in retrospect I think it would have been easy. Lost my groove on the final attempt and couldn't lock out after recovering.

Deadlift: 260 267.5 x272.5
Again was conservative on the second and didn't go 270. Couldn't get my hips through on the third I think in part due to fatigue. I may have briefly held the Australian deadlift record before Tim Germanchis pulled 290 at Hawthorn - seriously, WTF?!

Totaled 647.5kg, narrowly beating Mark Barham at 645 (who was 8kgs lighter and 8 years younger - FML). Good comp. One of my boys set the junior total record for the 83s and the other set a very respectable first total at 74kg. Lots of great lifters there and we had a blast!
 
ironheart

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great numbers buddy. congrats on a well done meet. you'll easily break a 650 total next time ;) if you keep up the progress you've had you'll soon be looking at a 700 total :D
 
El Freako

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Day 1 of my 5 months Sheiko mission...
(Note: Russian templates are written reps x sets x weight)

Bench Press
5x1x85kg
4x2x102kg
3x2x119kg
3x5x128kg

Squats
5x1x106kg
5x2x128kg
5x5x149kg

Bench Press
5x1x85kg
5x1x102kg
4x4x119kg
Due to excessive smack-talk this session stretched on for nearly 2hrs so I skipped the assistance work and will do it tomorrow.
 
Last edited:
Clint

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I see you're still a feeble weakling...


Your deadlift is retarded bro lol

Let's train glutes together
 
Clint

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sounds phenomenal. I'll bring the camera.
 
El Freako

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I hurt my butt today...

Squats
5x1x107kg
4x1x128kg
3x2x149kg
2x5x170kg
Not too hard...

Bench Press
5x1x85
4x1x102kg
3x2x119kg
3x5x136kg
My elbows were beat up after squats so pressing hurt like a bitch!

Squats
3x1x117kg
3x1x138kg
6x2x160kg
I swapped front squats for the squat percentages from #37 because I ****ing hate front squats. Then I piled my 4 sets of 3 into 2 sets of 6. Went too deep on my last set and strained my right glute. This hurt.

Good Mornings
5x5x100kg
Holy bat****ing ****, who invented this exercise?

Upper assistance will be done tomorrow. I was happy to finally get my GMs done on their prescribed day so I can give my lower back a rest tomorrow.
 
Skeptic

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*****. Do the front squats. I'm starting Sheiko 29 on monday.... I originally thought the front squats were based on the front squat 1rm... but they're based on the back squat 1rm haha
 
Line

Line

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*gets out calculator*

Nice lifts, particularly the Good Mornings ? you've successfully confirmed, or perhaps justified, my fear of ever trying them. So...maybe next session? I'll even throw in some Front Squats just for you. :hsrun:
 

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