El Freako: Staying North of Vag

[El Freako]

Fronties are horribly uncomfortable for me. I don't have the flexibility to use proper clean grip and my shoulders do not like the alternate grip.

GMs are definitely worth doing, they're just not fun.

 

[Line]

"Not fun" sounds like it could be fun.

As for the front squats, I always employ the alternate grip. It has been a while though.

 

[Skeptic]

You do have terribly shifty shoulders Ben. I like clean grip for front squats, helps me keep my body more upright.

 

[El Freako]

Pain...

Deadlifts To Knees
3x1x135kg
3x1x162kg
3x2x189kg
2x4x203kg
This is easier when you don't overload the bar... but still not fun.

Bench Press
6x1x85kg
6x2x102kg
6x4x111kg
Some shoulder impingement but it passed.

Block Pulls
4x1x149kg
4x1x176kg
4x2x203kg
4x4x216kg
Ouch, ouch, ouch!

Study tonight, assistance tomorrow after my exam.

 

[Natzo]

damn great effort on the block pulls

 

[ironheart]

nice job on the block pulls buddy

 

[El Freako]

My latest comp vid:

 

[ironheart]

great vid buddy! thanks for posting. it's interesting to follow your powerlifting progress

 

[El Freako]

Some recent vids...

 

[ironheart]

solid lifting buddy! keep up the good work!

 

[Line]

I love that you can fit an entire Bad Religion song in the span of three lifts. Also, very impressive — inspirational, even — work getting past that sticking point on the 210 squat.

 

[El Freako]

Some recent bench highlights and a vid...

Wednesday before last: 5x155kg
Last Wednesday: 4x160kg
Today: 2x170kg

 

[Natzo]

^^

that was ****ing badass... awesome bench bro!

 

[Line]

I want to go there.

 

[El Freako]

Today...

Squats
7x5x170kg
These felt as heavy as hell but the whole session was a lot less painful than Wednesday. Apparently anything over 5 reps really kills me.

Bench Press
5x90kg
5x107.5kg
2x4x125kg
2x3x135kg
2x2x145kg
2x152.5kg
4x145kg
6x135kg
6x125kg
6x117.5kg
8x107.5kg
10x100kg
12x90kg
Catching up on benching that was meant to be done on Wednesday. Again, everything was heavy as hell. To save time I combined a lot of my double sets into single sets. More bench tomorrow, plus deads and other assistance. Its going to be a long session.

 

[ironheart]

holy ****, that's a lot of benching!

 

[El Freako]

holy ****, that's a lot of benching!

Sheiko loves his bench pyramids...

 

[El Freako]

Catch up day...

Bench Press
5x90kg
4x107.5kg
2x3x125kg
3x6x145kg
5x5x125kg
I compacted both of todays bench sessions into one as well as a few sets. The 3 sets with 145kg were a bit rough...

-Superset with-
SLDL
10x92.5kg
10x122.5kg
2x10x137.5kg
2x10x97.5kg
Haaaaaard. Even harder because I decided to do two sets with the max weight.

-and-
Pullups
5 sets

 

[El Freako]

Russo-Finnish fun!

Squats
10x3x180kg
Started off pretty rough but finished with pretty good lifting speed. Was definitely brutalising my lower back in the last few sets.

Block Deadlifts
5x120kg
3x175kg
2x215kg
1x250kg
1x275kg
3x252.5kg
Everything went up relatively easy except for the final rep of 252.5 as my grip was starting to crack.

---

Have just realised that I used 10kg less on my working max tonight... I'm not sure why that is. I was meant to max with 285 tonight... Possibly I did it on purpose to drop the intensity... Or I was just checking my numbers at a lower weight and I accidentally saved it... Dunno.

 

[El Freako]

I'm back from Vietnam and trying to get back into the swing of things. Its not going easy...

Pain and suffering...

Squats
4x125kg
4x147.5kg
4x167.5kg
2x190kg
2x3x190kg
2x190kg
I wanted a 3rd in the final set but my right glute was getting pretty strained.

Deadlifts
5x120kg
3x162.5kg
3x3x200kg

Inverted Rope Rows
3 sets.