El Freako: Staying North of Vag

[El Freako]

Hows it going with the smolov cycle?

Restarted it yesterday.

Smolov Intense Squat Cycle - wk 1 (take 3)

Squats
3 x 115kg
4 x 135kg
4 x 145kg
4 x 150kg
4 x 150kg
5 x 145kg

Abs

Superset
Cable Crunches
20 x 46.25kg
20 x 46.25kg

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

The session went well, squats are feeling good again.

 

[Hypocrisy86]

Hey man, congratolationz ,lulz. squats looking solid. going to try 150 next time for 5?
also cable crunches = godly ab workout.

 

[miamiracing]

big squats freako.. keep it up

 

[Mikew]

Squats are very good. A lot of heavy sets there.

The weighted chins are excellent, the best lats builder there is. Keep up the great work!

 

[Essensen]

Great squats Freako! Keep hittin' them quads hard!

 

[Rocky]

Cracking session good sir. Solid squats indeed.

 

[El Freako]

Smolov Intense Squat Cycle - wk 1, day 2

Squats
3 x 105kg
3 x 120kg
4 x 140kg
3 x 155kg
2 x 5 x 145kg
These went well once again, hard but with good form (hopefully).

Abs

Crunches - Superset with 10secs rest in between each set
30, 15, 15, 7 (needed new tunes on mp3 player), 15, 10, 8 (if you could call these last set crunches, more raising my shoulders off the ground with pained grunting).

 

[Hypocrisy86]

FUCKER YER!!!!! THAts the way man,
keep it up bro

 

[DriDDeRz]

great squats bro! you are killing those quads

 

[El Freako]

I was thinking earlier that I should probably add some accessory hamstring work into my routine somewhere, although I do feel a bit of soreness and tightness in my hams after ATG.

 

[Daniel Andersson]

Great squats Freako!

 

[philosopher]

Aaah Smolov FTW Feako. Keep up the good work

 

[Rocky]

Nice work on those squats. Glad it's still doing the trick.

 

[Big_Guns_Lance]

Great squats there big man

 

[El Freako]

Chest/Back

A1. Bench Press
5 x 125
5 x 125
5 x 125
4 x 125
4 x 125

A2. Weighted Chins
4 x 35kg
4 x 30kg
4 x 30kg
4 x 30kg
4 x 30kg

B1. Weighted Dips
15 x bw
12 x 12.5kg
12 x 17.5kg
All way too easy but I ran out of time to do anything heavier.

B2. Bent BB Rows
10 x 80kg
8 x 90kg
8 x 90kg

 

[DriDDeRz]

nice workout session bro!
i envy your rows

watch out im coming for you

 

[tim290280]

4x35kg well done!

I expect you could have 2-3 reps at my weights in 4-6 weeks. Challenge accepted?

 

[El Freako]

4x35kg well done!

I expect you could have 2-3 reps at my weights in 4-6 weeks. Challenge accepted?

Its on!

 

[Lionheart]

Solid squats and presses bro.Chins are huge!!Good work

 

[Daniel Andersson]