El Freako: Staying North of Vag

[Essensen]

Awesome Squats freako - you truly pawn in that movement! If would be cool if you shot a vid of it

 

[El Freako]

Awesome Squats freako - you truly pawn in that movement! If would be cool if you shot a vid of it

It would be cool if I had a video camera, or a training partner to record it for me.

I'll try to get some vids oneday if I can ever get a hold of the right equipment. My camera records video but only in short bursts and I bet someone would nick it if I ever put it down anywhere and turned my back on it.

 

[Lionheart]

Nice squats there bro and good work overall as always ,but try to get more sleep in a future.

 

[El Freako]

Smolov Intense Squat Cycle - wk 4, day 1

Squats
3 x 120kg
4 x 140kg
3 x 5 x 155kg
3 x 155kg (epic lower back seizure here, I spent the next 5 minutes on my back in the squat rack)
5 x 155kg
My lower back was fried after that, I'm fucking glad I've got the whole weekend free to let it recover. I was going to do good mornings next but they got phased.

Upper-body

Supersets
A1. DB Presses
3 x 10 x 40kg
Just took this one easy, my chest is still sore from Tuesday.

A2. Hammer Strength Supported Row
3 x 10 x 100kg

B1. Lateral Raises
3 x 12 x 12.5kg

B2. WG Pull-ups
3 x 8 x bw
I was doing my "wide-boy" thing for the rest of the time in the gym after these two supersets. Awesome pump.

C1. Cable Rope Pushdowns
12 x 60kg
10 x 70kg (just)
10 x 65kg

C2. Reverse Ezybar Curls
3 x 12 x 30kg

Decline Crunches
26, 10 x bw
17 x 10kg
I had to quit these because my lower back was in agony.

It looks like the last week of the intense phase is going to bring some major pain. I've got 4 x 3 and 3 x 4 of 165kg coming up. :crymeariver:

 

[PrinceVegeta]

Crazy sessions man! awesome stuff!!

 

[Samoan-Z]

Nice session man, take it easy on your back lol they are a bitch to heal if you screw em up... i dunno from eprsonal experience just lost 5 training partner through back injuries lol.

 

[DriDDeRz]

Killer workout session bro and awesome squats
shame about ur lower back cramp

 

[Lionheart]

Nice strong workout again bro.I would end up in the hospital in some point if i followed your program.

 

[bambam55]

The smolov is really intense, but its a great program. How are you liking it?

 

[El Freako]

Smolov Intense Squat Cycle - wk 4, day 2

Squats
3 x 120kg
3 x 140kg
4 x 3 x 165kg (hard but not as bad as last Friday)

Superset
Cable Crunches
30 x 46.25kg
20 x 48.75kg
30 x 53.75kg

Weighted Knee Raises
12 x 15kg
12 x 17.5kg
12 x 17.5kg

The smolov is really intense, but its a great program. How are you liking it?

Its a mental workload but it produces results, my squats feel so much stronger already. Tomorrow is the last session with 3 x 4 x 165kg but I reckon I can up that to 175kg and get away with it. Hopefully .

 

[Skeptic]

fuckin huge mate! push the 175

 

[El Freako]

I just realised that I said tomorrow is the last session, correction: Wednesday is the last session.

 

[Skeptic]

oh jesus. would you just get it right already!!?!?!?!?!






jks sexy

 

[Samoan-Z]

getting stronger bud, I hope you get 175kg.

 

[Bulkboy]

fuck, i hate how ure becoming so strong in the squats, specially knowing ure a fellow ATG proponent jk, very impressive, hope i start catching up to u alittle in the squats soon, im still having a hard time with 150 kg atg

 

[El Freako]

fuck, i hate how ure becoming so strong in the squats, specially knowing ure a fellow ATG proponent jk, very impressive, hope i start catching up to u alittle in the squats soon, im still having a hard time with 150 kg atg

*cough, cough, smolov, cough, cough*

 

[Bulkboy]

*cough, cough, smolov, cough, cough*

*cough, cough, dont want to die, cough, cough*

 

[Essensen]

It would be absolutely awesome if you could up the kg's to 175 Keep it up Freako - your raping smolov atm

 

[El Freako]

*cough, cough, dont want to die, cough, cough*

*cough, cough, don't be a pansy, cough, cough*



Did a quick upper-body session today:
Supersets
A1. CG Bench Press
5 x 5 x 105kg

A2. WG Pullups
5 x 8 x bw

B1. Cable Pushdowns
12 x 43.75kg
12 x 48.75kg
10 x 48.75kg

B2. Reverse Curls
2 x 12 x 40kg
10 x 40kg
Fuck me do I hate supersets .

 

[PrinceVegeta]

Nice session there freako! high intensity!