El Freako: Staying North of Vag

[El Freako]

Finally got a big session out today...

Smolov Squat Mesocycle - wk 3, day 4 (final session)

Squats
2 x 8 x 80kg
3 x 120kg
10 x 3 x 150kg
Hard but I powered through once again. I test my new rm next Tuesday and then 3 weeks off, WOOT!

Superset
Bench Press
5 x 5 x 120kg

WG Pullups
5 x 8 x bw

Superset
Incline BB Tri Extensions
2 x 10 x 35kg

Heath Curls
8 x 17.5kg
10 x 15kg

The whole session fucked me royally, I couldn't breath for a while afterwards.

 

[PistolPete]

two things. One, your squat is off the chain dude. Your nuts with that weight. Do you go parallel with that massive amount?

Two, what is a heath curl? Anything that Phil does for his bi's must be working hahah. I need to know!!

 

[Hypocrisy86]

keep up the intense work, heath curls at end are brutal to

 

[The_KM]

Finally got a big session out today...

Smolov Squat Mesocycle - wk 3, day 4 (final session)

Squats
2 x 8 x 80kg
3 x 120kg
10 x 3 x 150kg
Hard but I powered through once again. I test my new rm next Tuesday and then 3 weeks off, WOOT!

Superset
Bench Press
5 x 5 x 120kg

WG Pullups
5 x 8 x bw

Superset
Incline BB Tri Extensions
2 x 10 x 35kg

Heath Curls
8 x 17.5kg
10 x 15kg

The whole session fucked me royally, I couldn't breath for a while afterwards.

Awesome shit. How's the results? I love supersets nice job! Keep up the work

 

[Essensen]

Again great squats. Do you feel that you'll be able to set a new pb in squat ?

 

[El Freako]

two things. One, your squat is off the chain dude. Your nuts with that weight. Do you go parallel with that massive amount?

Two, what is a heath curl? Anything that Phil does for his bi's must be working hahah. I need to know!!

1. I go ATG, as low as I can go.
2. The heath curl is the mecca name for non-alternating db curls. 10 with my right then 10 with my left.

Essen: if I don't set a new PB I'll kill myself. I'm hoping for around 170kg actually. I feel stronger than ever in my squats now so I hope I should be able to do it.

 

[philosopher]

Looking forward to the 1 rm session. Really like to see what the program has given you. How did you like the program?

 

[Big_Guns_Lance]

Awesome workout freako Squats are super strong and so is the bench man! Nice job

 

[MarkoKoo]

1. I go ATG, as low as I can go.
2. The heath curl is the mecca name for non-alternating db curls. 10 with my right then 10 with my left.

Essen: if I don't set a new PB I'll kill myself. I'm hoping for around 170kg actually. I feel stronger than ever in my squats now so I hope I should be able to do it.

170 kg is easy for you i think you can lift more than that.
View attachment 10131

 

[miamiracing]

good workout bud!! strong squats for sure

 

[Bulkboy]

awesome squats and bench as usal mr freak i envy u ur pressing strenght

 

[El Freako]

I'm not sure how well my recovery period has gone for me. I've been in Munich for the past 5 days for Oktoberfest where I got next to no sleep due to:
1. the sub-zero temps and wet weather
2. being surrounded by drunken idiots
3. getting a virus that was going around the camp giving me non-alco induced vomitting for a whole night.

Fingers crossed I can get enough rest in the next 2 days to still get some good numbers. I'm definitely looking forward to the upper-body massacre for the next 3 weeks though.

 

[El Freako]

Holocaust Cycle - session 1a

Superset 1
A1-Bench Press
10 x 70kg wu
10 x 70kg wu
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
4 x 112.5kg
4 x 112.5kg

A2-Weighted Neutral Grip Chins
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
4 x 15kg
4 x 15kg
I think I underestimated myself here, the AGVT article suggests that I shouldn't be able to complete as many of the reps as I did. But since I'm hitting the each bodypart every 3 sessions rather than every 5 I think it might be ok.

Superset 2
B1-Weighted Dips
8 x 15kg
8 x 15kg
8 x 15kg

B2-DB Rows
8 x 35kg
8 x 35kg
8 x 35kg
Have I ever mentioned how horrible supersets are? They're fucking horrible. Doing them is as much fun as hitting myself in the nuts with a hammer.

20 mins on the treadmill, fast walking.

 

[philosopher]

Damn thats a lot of volume there freako.

 

[Rageking]

Thats one massive session

 

[The_KM]

12.........................sets. My god. Good luck! haha pound the calories or you'll be one drained dude.

 

[El Freako]

12.........................sets. My god. Good luck! haha pound the calories or you'll be one drained dude.

A lack of appetite is definitely not one of my weak points

 

[Essensen]

Massive session ... and supersets rules when u get used to 'em Did you drop to test a new 1rm in squats ?

 

[El Freako]

Did you drop to test a new 1rm in squats ?

Doing that today.

 

[Natzo]

MAN! YOU'RE CRAZY!

SUPERSET SQUAT WITH BENCH??

that is insane!!