El Freako: Staying North of Vag

[miamiracing]

good work bud.. hope dem' suckers grow like weed

 

[El Freako]

Lower DE

Box Squats
8 x 2 x 120kg

Sumo Good-Mornings
5 x 5 x 100kg
More glute hammering. I have a sore arse now.

Weighted Straight-leg Situps
15 x 9kg
15 x 20kg
15 x 25kg
15 x 30kg
Doing situps with a 30kg db held above you scares people, they all moved away.

Cable Pullthroughs
3 x 12 x 16.25kg
I felt these more in the glutes than the back this time.

 

[PrinceVegeta]

Nice going there Freako! good session!

 

[Samoan-Z]

Nice session bro.

 

[El Freako]

Upper ME

CG Press
3 x 100kg
3 x 120kg
1 x 130kg
1 x 140kg
1 x 145kg (PB)
My tris are definitely not a weak point in my bench.

DB Press
10 x 40kg
10 x 45kg
6 x 50kg
5 x 50kg
I'm going to be hitting this exercise a lot more to help my bench from the bottom.

Floor DB Tri Extensions
2 x 12 x 15kg
10 x 15kg
I'm really loving this exercise.

Superset
A1. Seated Cable Row
3 x 10 x 77kg

A2. WG Lat-Pulldown
3 x 10 x 70kg
Great lat pump.

Had to call the session quits here because the gym was closing. Missed out on shoulder prehab, bi's, grip work and cardio. Its not my fault this time, I got fucked over by public transport on the way to the gym and it made me an hour late. Still its was a fucking awesome session and all in under 45mins.

 

[Samoan-Z]

Nice close grips dude, tris got beat up.

 

[PrinceVegeta]

Congrats on the pb man! nice session all around!

 

[bambam55]

How do you do Sumo Good Mornings, like is the difference with the width in the legs? Nice work all around

 

[El Freako]

How do you do Sumo Good Mornings, like is the difference with the width in the legs? Nice work all around

Wide stance. I'm not sure what it works differently but I wanted to try some sort of variation on the conventional movement.

 

[Daniel Andersson]

GREAT SESSION!
That's some awesome stuff bro

 

[El Freako]

I'm deloading this week due to the 3 day weekend I had.

Back and Tris
Bent Rows
5 x 5 x 110kg

JM Presses
5 x 6 x 60kg

15mins cardio.

 

[Samoan-Z]

Nice session Freak, get strong bud.

 

[PrinceVegeta]

Nice rows man!....now train like a man!

 

[El Freako]

Deload
EZbar Curls
5 x 60kg
4 x 70kg
3 x 5 x 60kg
The 70kg was just a bit too heavy and my form was pretty dodgy on the last. Good form on all of the reps with 60kg though.

Reverse Curls
10 x 35kg
2 x 12 x 35kg

30mins cardio.

 

[PrinceVegeta]

^nice arm blasting man! heavy ass curls!

 

[Eclipse]

Hi Freako
You were asking me about training and how to avoid shoulder problems. Here is a few pointers for you. You have probably heard most.
1) stay away from lifting to failure.
2) Work on your arch and form. Flat benching is a shoulder killer. Stretch hip flexors before benching and concentrate on good arch and stable setup.
3) Get lift outs on heavy benches. I get liftout on everything above 70%.
4) Never lift above your head. Military and behind neck presses. are killers, especially if you have a lot of bench volume in your program like me. I get plenty front shoulder from the bench pressing. I do a little light laterals for the side and back and else i rely on rows and back exercises for rear delt.
When making pulldowns. Pull to your front, never behind your neck.
5) Do your prehab. Rotator and facepulls etc. to strenghten your shoulder.
6) make sure to deload every now and then after heavy wsb training blocks.
7) get hold of ibuprofen and antiinflamatoric creme to apply when the shoulder have been stressed. And if you are training hard, you will be aching every now and then.
8) Last...dont be a hero and get talked into stupid things. Unplanned maxes. Trying to logpress all of a sudden. Most injuries happens that way. Be boring in the gym...and in the long run you will become a boring mean heavy ass lifting dude.

Just my 7 cents....it works for me. I've had serios problem with my shoulder and was down to 135 lb. I can now bench 560 lb in equipment without having trouble with my shoulder.

 

[Daniel Andersson]

Simply massive

 

[El Freako]

Deload
Lower DE

Box Squats
8 x 2 x 130kg
These made my hips hurt like hell, I need to work on that.

Good Mornings
5 x 5 x 100kg
My back was fried from the box squats already so these were killer.

Later on my lunch break...
Standing Cable Crunches
15 x stack + 20kg
12 x stack + 20kg
10 x stack + 20kg
7, 3 x stack + 20kg
7 x stack + 20kg
Brutal ab workout.

Cable Pull-Throughs
3 x 12 x 16.25
This fucked my lower back but I felt it in my glutes a lot as well.

Cardio: 15mins
I had to cut it short because my back couldn't handle anymore.

 

[PrinceVegeta]

Nice box squats freako! solid session overall

 

[TJ]

Hi Freako
You were asking me about training and how to avoid shoulder problems. Here is a few pointers for you. You have probably heard most.
1) stay away from lifting to failure.
2) Work on your arch and form. Flat benching is a shoulder killer. Stretch hip flexors before benching and concentrate on good arch and stable setup.
3) Get lift outs on heavy benches. I get liftout on everything above 70%.
4) Never lift above your head. Military and behind neck presses. are killers, especially if you have a lot of bench volume in your program like me. I get plenty front shoulder from the bench pressing. I do a little light laterals for the side and back and else i rely on rows and back exercises for rear delt.
When making pulldowns. Pull to your front, never behind your neck.
5) Do your prehab. Rotator and facepulls etc. to strenghten your shoulder.
6) make sure to deload every now and then after heavy wsb training blocks.
7) get hold of ibuprofen and antiinflamatoric creme to apply when the shoulder have been stressed. And if you are training hard, you will be aching every now and then.
8) Last...dont be a hero and get talked into stupid things. Unplanned maxes. Trying to logpress all of a sudden. Most injuries happens that way. Be boring in the gym...and in the long run you will become a boring mean heavy ass lifting dude.

Just my 7 cents....it works for me. I've had serios problem with my shoulder and was down to 135 lb. I can now bench 560 lb in equipment without having trouble with my shoulder.

Pretty good advice. Only thing I disagreed with was the liftoffs above 70%. I think liftoffs should be an absolute once you get to around 40%. I'm sure people don't have a problem lifting off 40% of their max; but, the upper back has a tendency to relax when people try to lift off a decent amount of weight which ruins all the upper back tightness you had before the lift off.

Good stuff, though.