El Freako: Staying North of Vag

[miamiracing]

everytime i want to see some crazy weights i come in here

uber workouts bro !

 

[Daniel Andersson]

Great work bro

 

[Samoan-Z]

Good work Freak, have you tried getting a lift from the pressing movements to ease the weight abit in the transition of racking and positioning.

 

[El Freako]

Lower ME
Deload week - no ME work

SLDL
4 x 6 x 125kg

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

A2. Weighted Knee Raises
3 x 12 x 15kg

Horizontal Leg Press
10 x 231.5kg
10 x 246.5kg
10 x 266.5kg

This session felt good, no problems with my shoulder in anything either. I'm loading up on anti-inflams for a few days and avoiding any benching, squatting or other work which bothers my shoulder this week.

 

[Rageking]

always good to give the body a break after all those insane sessions :techn9ne:

 

[El Freako]

Upper DE
Deload week - no DE work

Lying Tricep Extensions
6 x 50kg (too easy)
5 x 60kg (too heavy for good form)
6 x 50kg (too easy)
5 x 55kg
5 x 55kg
It took a while to get the weight right with these.

Bent Rows
6 x 105kg
6 x 115kg
6 x 115kg
5 x 115kg
4 x 115kg
I felt much stronger on these than I did last week with my pussy 90kg effort.

Supersets
A1. Cable Pushdowns
15 x 31.25kg
15 x 38.75kg
15 x 38.75kg

A2. WG Pullups
12 x bw
8 x bw
7 x bw

B1. Internal Cable Rotations
12 x 6.25kg
12 x 6.25kg
12 x 6.25kg

B2. External Cable Rotations
12 x 6.25kg
12 x 6.25kg
12 x 6.25kg

Totally avoided any pressing movements today and had no shoulder problems, although they are a bit sore now due to the rotator cuff work, but sore in a good way at least.

 

[miamiracing]

great workout man

 

[Daniel Andersson]

Nice to see your shoulder wasn't bothering you this time..The session looked solid as I expected

 

[El Freako]

Rest day

Machine Preacher Curls
10 x 35kg
10 x 45kg
10 x 45kg

This started to bother my shoulder so I stopped.

25mins cardio.

 

[Adam23]

good work freako !!!
i hope your shoulder get better soon

 

[skindnef]

Keep playing through bro, but be patient with your shoulder. I have No patience for injury either. I tell myself I can do this, and then the pain comes and I'm like
"FFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU"
I hate that feeling more than anything

 

[El Freako]

Yesterday's session:


Lower DE
Deload week - no DE work

Deadlifts - light
5 x 145kg
5 x 145kg
5 x 145kg
5 x 145kg
5 x 145kg
These were a really good chance to practice my form, but it still took every ounce of resistance I could muster to stop myself loading the bar heavier.

Supersets
A1. Straight-leg Sit-ups
30 x bw
30 x bw

A2. Reverse Crunches
15 x bw
15 x bw
Ouchy, ouchy ouchy!

B1. Cable Pull-throughs
15 x 18.75kg
12 x 26.25kg
10 x 26.25kg

B2. Standing Calf Raises
8 x 134kg
8 x 143kg
8 x 152kg

A good quick session.

 

[PrinceVegeta]

Nice light deads Freako! take care of that shoulder!

 

[TJ]

Where does your shoulder hurt?

 

[El Freako]

Where does your shoulder hurt?

I think its the rotator cuff. Its hurts inside the shoulder and over the outside of my arm down to the elbow.

This sound right:

What are the symptoms of shoulder bursitis/impingement syndrome?
Common symptoms include:

o Pain with overhead activities (arm above head height)
o Pain while sleeping at night
o Pain over the outside of the shoulder/upper arm

http://orthopedics.about.com/cs/rotatorcuff/a/shbursitis.htm

Hopefully not a tear though.

I've given pressing away for the weak and have been dosing myself up with anti-inflams whenever I feel discomfort. I'll start light presses again next week. And hopefully be able to see a physio in a few weeks.

 

[El Freako]

Upper ME
Deload week - no ME work

DB Floor Extensions
6 x 22.5kg
6 x 22.5kg
6 x 22.5kg
6 x 22.5kg
6 x 22.5kg

Neutral Grip Pullups
8 x bw
8 x 15kg
6 x 20kg (barely)
6 x 15kg
6 x 15kg
5 x 15kg, 3 x bw

Cable Pushdowns
15 x 38.75kg
12 x 38.75kg
12 x 38.75kg

Superset
A1. DB Shrugs
12 x 45kg
12 x 45kg
12 x 45kg

A2. Machine Reverse Fly
12 x 65kg
10 x 72kg
8 x 72kg

YTW Complex
10 x 5kg
10 x 5kg

Internal Cable Rotations
12 x 6.25kg
12 x 8.75kg
12 x 6.25kg

Another session without any shoulder trouble. Hopefully I can get away with some light pressing next week.

 

[skindnef]

Nice session bro. Glad to hear shoulder not acting up for you.

 

[El Freako]

ME Lower

Deadlift
8 x 70kg
8 x 70kg
3 x 100kg
3 x 145kg
1 x 165kg
3 x 185kg (I was aiming for a 3x3x185 but this set was too easy sooo...)
3 x 195kg (felt good, grip held strong)
2 x 205kg (New PB! My former strapless PB was 200... I just smoked it!)

Former strapless PB of 200kg---> <---Me
Me sending strapped PB of 210kg a message---> :bball:

Supersets
A1. Standing Cable Crunches
12 x full stack +20kg
8 x full stack +20kg
6, 1, 1 x full stack +20kg

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

B1. Lying Leg Curl
12 x 50kg
8 x 60kg
8 x 60kg

B2. Leg Extension (Boo, hiss!)
12 x 70kg
12 x 77kg
12 x 84kg

Good quick session and I'm extra stoked about my new PB. Gimme another month and I'm going to blast it away again. Considering that my grip was toasted by the time I got to 205kg yet I still got out 2, I reckon that 1 x 220kg might be in the bag.

 

[TJ]

Sounds good Freako. If it was a tear you'd definitely know it because you wouldn't be able to do anything without a lot of pain. See what the physio says and let us know.

 

[El Freako]

Upper DE

Speed Bench
3 x 80kg
3 x 80kg
3 x 80kg
3 x 80kg
3 x 80kg
3 x 80kg
3 x 80kg
3 x 80kg
3 x 80kg
3 x 80kg
No pain whatsoever today, I made sure the eccentric movement was controlled so there was no jolting and powered out on the concentric movement. Got some good practice with my arching as well today. I think I've nearly got it down pat, I was right up on my traps. A bloke asked if he could work in with me on the bench and he jumped under the bar and only got out 2 reps before failing on the third. I lulz'd quietly to myself as I lifted the bar off his chest. He was bigger than me, it was hilarious!

DB Presses
6 x 50kg
5 x 55kg
5 x 55kg
5 x 55kg
3 x 55kg
Fucking heavy but no shoulder problems whatsoever. I made a few eyes pop out lifting them too. I don't think the 50+ DBs get used much in the douchebag gym.

Pullups
12 x bw (wide grip)
8 x bw (wide grip)
7 x bw (wide grip)
6 x bw (wide grip)
5 x bw (wide grip)
4 x bw (wide grip)
8 x bw (neutral grip)
7 x bw (neutral grip)
6 x bw (neutral grip)
I was fucking pumped up after these. Wide as a house (ok, maybe only a shed).

JM Presses
8 x 50kg
8 x 60kg
8 x 60kg
6 x 60kg
6 x 60kg

Superset
A1. Cable Face Pulls
15 x
15 x
15 x
Not sure what the weight is on this stack.

A2. Cable Pushdowns
15 x
15 x
15 x
Same as above.

Machine Preacher Curls
10 x 35kg
10 x 45kg
6 x 55kg, 6 x 45kg, 6 x 35kg, 8 x 25kg (drop set)

Rotator cuff complex
10 x 2.5kg

Internal/External Cable Rotations
12 x
12 x

Had an awesome session today. No shoulder pain at all and I walked out of it pumped and huge. I kind of got carried away towards the end with the volume, I was originally only planning 4-5 exercises.

Sounds good Freako. If it was a tear you'd definitely know it because you wouldn't be able to do anything without a lot of pain. See what the physio says and let us know.

I've been doing some stretching which really made a difference in a short period of time. I'm still going to see a physio eventually but I we're moving house so I'm going to have to register with a new doctor so I can get a referral and get it free through my wife's health insurance.

Here's the write-up on the stretching.

How to cure shoulder problems by Dante aka Doggcrapp

With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "fuck you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees ---Heres a pic attached to this post so you can get an idea (thanks to a trainee of mine who cured his shoulders with this)--but remember the broomstick goes overhead and all the way back to the middle of the back (he just drew the start of the movement when you begin)