El Freako: Staying North of Vag

[knight_rider]

Sick lifts bro. Keep up the good work!

 

[ironheart]

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

 

[Skeptic]

Don't choke.... lol.

 

[PrinceVegeta]

holy volume batman, megusta!

 

[knight_rider]

welcome back, nice epic session!

 

[Storm]

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]

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.

 

[El Freako]

 

[El Freako]

 

[Storm]

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

 

[ironheart]

solid pull buddy! super strong!

 

[El Freako]

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]

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

 

[El Freako]

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.

 

[Clint]

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


Your deadlift is retarded bro lol

Let's train glutes together

 

[Line]

Let's all train glutes together.

 

[Clint]

sounds phenomenal. I'll bring the camera.

 

[El Freako]

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]

*****. 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]

*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.