El Freako: Staying North of Vag

[El Freako]

fuck thats some heavy lifting

I'm a fan of smolov, hes my homeboy

Of late I've had a bit of a love/hate relationship with him but I'm sure its nothing we can't sort out over a few beers.

Cheers for looking in mate!

 

[h0ke]

Really strong benching man. Deads are awesome too. Im out

 

[philosopher]

Were are the updates Freako..?

 

[El Freako]

I couldn't make it to the gym yesterday so I'll be hitting the second last bench session this afternoon. I promise!

 

[El Freako]

Yesterdays session...

Smolov Jr wk 3.5, day 1

Bench Press
8 x 4 x 127.5kg
Not any real trouble, I'm actually considering extending the bench cycle for another week although I may live to regret this.

Wide Grip Pullups
15 x bw
10 x bw
8 x bw

 

[Natzo]

good bench there freako ! continue the good work!

 

[Mikew]

Real nice benching. Have you noticed any strength increases so far?

 

[El Freako]

Real nice benching. Have you noticed any strength increases so far?

I think the 130kg+ lifts seem easier and my form is definitely better. More noticeable has been my improved endurance. If you'd told me I had to do 10 sets of 130kg 4 weeks ago I would have fainted in advance. If I can get out a perfect form 150kg after this cycle I'll be stoked as that was my main goal. If I can get out 2 or 3 I'll be even happier.

 

[wrestling lyon]

looks like a nice bench session
and the way you talk about those sets you will definitely be able to get the 150 kg

 

[Bulkboy]

dayum, i think ure really gonna see some strenght gains when ur done with this. that bench is rock solid and 10 sets of 3 with 180 kg is crazy deadlifting i still have no idea how u manage to push urself through all that. btw do u feel uve lost any size from this? i mean the lack of volume and no type of isolation work has it affected u in any way?

 

[h0ke]

Very strong benching there Freako. This smolov cycle really works on you.

 

[El Freako]

btw do u feel uve lost any size from this? i mean the lack of volume and no type of isolation work has it affected u in any way?

I don't think so. My chest has pretty much had a permanent pump for 3 weeks straight. My back still feels wide and my arms still look ok because I've still hit them at least once a week. My weight's the same if that's an indicator of anything. I am looking forward to getting back to a bit more variety and volume though, its just more fun and interesting.

 

[El Freako]

Smolov jr wk 3.5, day 2

Bench Press
10 x 3 x 135kg
I had minor assists with the last rep of the last 2 sets but otherwise it wasn't to bad. I'm going to do one more week of the cycle starting tomorrow.

Seated Cable Row
6 x really heavy
10 x
10 x
No idea what the weights were, it was a different gym than my normal one and the weights weren't labelled.

Preacher CG Ez-bar Curl
8 x 42.5kg
8 x 42.5kg
8 x 42.5kg
Haven't had access to a preacher curl in a while so it was good to do something different.

WG Pullups
12 x bw
8, 2 x bw
9 x bw

 

[Natzo]

Men, good bench press there - Heavy - nice curls too!
keep it up !

 

[El Freako]

Change of plans: my shoulders have been extra sore for the past couple of days so I'm deciding not to do an extra week of the Smolov cycle and let them recover. I'll be trying for a new PB for deads on Monday and bench on Wednesday.

 

[PrizeFighteR]

Is this routine for strength mainly or both size and strength?

 

[Mikew]

I´m sure you will nail both them pb´s come monday. I will wish you good luck anyway though.

 

[El Freako]

Is this routine for strength mainly or both size and strength?

Purely for strength mate. Trying to get an easy 150kg on the bench and re-break the 200kg mark on the deads.

 

[Bulkboy]

now bro, im curious to see if u beat me on the deads today

 

[tkD]

let's bet for deads...215 easy