El Freako: Staying North of Vag

[El Freako]

I did my deads today and I have to say I'm a little disappointed. I got out 205 fairly easy then made an attempt at 215 and got it nearly up to my knees but I couldn't straighten up. I made 2 attempts at 210 after that and failed so I took a big break staying warmed up on the treadmill then went back and got out 210 but it wasn't pretty. The 215 attempt fucked me. I really think I have it in me though so I'm going to keep at the heavy singles and doubles for a couple more weeks until I do.

Afterwards I did some upper back work.

Supported Machine Rows
10 x 88kg
8 x 98kg
6 x 112kg
4 x 122kg

WG Pullups
6 x bw
6 x bw
7 x bw (don't know where that last rep came from)

 

[Rageking]

ok im convinced, im doing this routine :carduindisguise

 

[El Freako]

ok im convinced, im doing this routine :carduindisguise

Go son!

Morning after update: lowerback = stiff, glutes = tight, hams= tight, calves = tight.

I'm going to do my first squats in a month today, wish me luck.

 

[Hypocrisy86]

Awesome work on the bench presses and curls man
and dont worry bout those deads, you'll come back and slaughter them next time!
keep it up big guy!

 

[PrinceVegeta]

Awesome strength man! those deads are huge! keep it up! u will reach ur goals in no time!

 

[tkD]

damn bro, i'm really sorry about 215 , but i'm sure you could lift that weight, next time no excuses

 

[MarkoKoo]

You have very good bench, deads arent poor either. What kind program you are using.

 

[El Freako]

You have very good bench, deads arent poor either. What kind program you are using.

I've just finished a dual deadlift/bench Smolov Jr cycle. Its a 3 week intensive strength routine. I'm moving onto a push/pull routine next week.

Today

Squats
10 x 60kg
6 x 100kg
5 x 120kg
3 x 5 x 140kg
First time I've done squats in a month and it hurt! My lower back was still aching from yesterday as well.


EZbar Curls
10 x 52.5kg
6 x 52.5kg
10 x 42.5kg

Reverse BB Curls
Dropset
8 x 35kg
6 x 30kg
6 x 25kg
8 x 20kg

Later...
Standing Calf Raises
4 x 10 x 124kg
3 x 10 x 110kg
3 x 10 x 96kg

Superset
Cable Crunches
30 x 33.75
27 x 38.75

Knee Raises on Dip Bars
15 x 10kg
15 x 10kg

 

[wrestling lyon]

looks like a good session freako
i've heard those somolov's are just gruelingly exhausting

 

[El Freako]

looks like a good session freako
i've heard those somolov's are just gruelingly exhausting

That's why I hadn't done squats for so long, after 10 x 3 sets of heavy deads all you want to do is lie down and die.

 

[Lionheart]

Not too bad bro.210kg dead is great,soon youll get that 215kg

 

[El Freako]

Cheers for the support Lion!

 

[Lionheart]

No problemo.Sorry for not checking your log for a while.Ill try to give more feedback from now on

 

[Bulkboy]

thank god u didnt get 215

jk, good job bro, u beat me, im now 5 kg behind, so i gotta play catchup on friday.

 

[El Freako]

thank god u didnt get 215

jk, good job bro, u beat me, im now 5 kg behind, so i gotta play catchup on friday.

No you won't, I'm flying to Norway tomorrow and kneecapping you!

 

[Bulkboy]

No you won't, I'm flying to Norway tomorrow and kneecapping you!

worst thing is i dont know if i should take u serious or not, u crazy aussie

 

[El Freako]

worst thing is i dont know if i should take u serious or not, u crazy aussie

What's the weather like in Norway? I need to know whether to pack a jumper.

 

[El Freako]

Just did cardio today...

30mins HIIT on the cross-trainer/elliptical (including 5 min medium intensity warm-up)
1min HI
2min MI
1min HI
3min MI (did the rest with 3min MI because I was so fucked)

30mins treadmill working up to a final 10mins on gradient 5 at 7km/h.

Finally 5mins arguing with my bank.

HIT is a killer, I might try to get in 1 session of it a week on my rest day.

 

[philosopher]

Bleh cardio for gayness... but sometimes it has to be done. Nice workout m8

 

[Mikew]

Sorry about the deads mate, but there is always a next time as they say.