El Freako: Staying North of Vag

[DriDDeRz]

Hey ben'O
Hows your workout training split going for you
Still got plans to compete in a powerlifting comp?

keep training hard bro

 

[El Freako]

Hey ben'O
Hows your workout training split going for you
Still got plans to compete in a powerlifting comp?

keep training hard bro

Going good mate, I'm loving WSB as a training template. Comp is still in the cards.

Today, just did a quick RE session on my traps and delts and cardio.

Superset
DB Shrugs
3 x 12 x 45kg

3 x 12 x 10kg
All done in 10mins.

Cardio: 45mins mixed cardio

 

[tim290280]

^^ Geared or raw comp?

 

[El Freako]

Raw.

Gear costs too fucking much for starters.

 

[El Freako]

Lower DE

Box Squats
8 x 2 x 105kg
Did these belted to go easy on my back for a little bit longer.

Good Mornings
3 x 125kg
3 x 5 x 115kg
4 x 115kg
125kg was too heavy to get out 5x5 without having to belt up so I dropped back to 115kg. Even then I failed on the 5th rep in the last set and had to bail into a squat. My lower back still felt survived these pretty well without the belt.

Straight Leg Sit-ups
3 x 15 x 25kg

Cable Pull-throughs
12 x 26.25kg
2 x 10 x 26.25kg
Uber glute activation!

A pretty good session, my back is starting to feel a lot better.

 

[Natureboypkr]

Like the box-squats, I really don't see too many people doing those. What happened to your back.

 

[El Freako]

Like the box-squats, I really don't see too many people doing those. What happened to your back.

Strained it last week deadlifting then made it worse shovelling snow.

 

[Natureboypkr]

Strained it last week deadlifting then made it worse shovelling snow.

Does the box-squats help it out any.

 

[El Freako]

Does the box-squats help it out any.

Not really, it just needed rest and stretching. Box squats are just the DE day staple.

 

[Samoan-Z]

Good leg session... but dude snow is your enemy... snow shoveling... snowmen.. snowy roofs....wtf lmao.

 

[PrinceVegeta]

hey there ben! how is the back doing! good last session!

 

[El Freako]

Upper ME

Bench Press
5 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
3 x 145kg
2 x 145kg
1 x 145kg

JM Press
8 x 50kg
4 x 5 x 65kg

Superset
A1. Pullups
2 x 10 x bw
2 x 6 x bw

A2. Cable Tricep Pushdowns
3 x 10 x 41.25kg

B1. Face Pulls
3 x 12 x 13.75kg

B2. Internal Rotations
3 x 10 x 11.25kg

Heath Curls
3 x 15 x 10kg
Good session, all done in under 45mins too.

 

[Samoan-Z]

Nice session man, great super sets with the pullups and pushdowns.
45 mins too.

Excersise of the session award goes to "Heath Curls" Cause their fucking awesome.

 

[Lionheart]

Nice GMs and benching bro.Strong!

 

[Skeptic]

Great work man! Maybe my goodmornings will be that heavy one day! haha

 

[El Freako]

A date which will live in infamy.
- Franklin Roosevelt

Today was the worst session I have had since moving to the UK. Through reasons I have yet to discover I managed an epic fail of a weight that should only have been a warm up. Oh woe is me.

Lower ME

Box Squats
I'm not even going to bother giving many numbers here. Suffice to say I was pinned by a 180kg squat when just last week I repped 170kg for 3. I was planning on maxing with 200kg+ today. I was shattered and dismayed to say the least.

DB Split Squats
More fail, these just didn't feel right and my legs wouldn't stop shaking. I gave up.

Superset
A1. Standing Cable Crunches
15 x stack
13 x stack
10 x stack

A2. Weighted Knee Raises
15 x 15kg
12 x 15kg
12 x 15kg

Standing Oblique Bends
2 x 15 x 25kg

Horizontal Machine Leg Press
10 x 189kg
10 x 199kg
10 x 200kg

35mins mixed cardio.

So no happy about today. Luckily I'm deloading next week so I can come back fresh and redeem myself.

 

[ironheart]

yeah, it really sucks when the session does'nt go like you planned. it happens to us all from time to time.
but you still pulled through so don't worry, you'll be back in no time bro. keep training hard buddy!

 

[Essensen]

Too bad about the crappy session, but it still looks like your puttin' up some really solid numbers! Sounds like a good idea with a deload - maybe your a bit overreached!?

 

[El Freako]

Too bad about the crappy session, but it still looks like your puttin' up some really solid numbers! Sounds like a good idea with a deload - maybe your a bit overreached!?

I don't know why I would be overtrained, I deloaded just a few weeks ago. I'm putting it down to a freakishly bad "off" day

 

[tim290280]

You get days like that. Especially living on the edge.

I notice work stress, dehydration from sitting in airconditioning all day, restless sleep, too little sleep and what I ate the day before all impact greatly.

Sometimes it is just better to step back from a session and not hurt yourself.