El Freako: Staying North of Vag

[El Freako]

Upper DE

Speed Bench
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
No problem for my shoulder. Practised my leg drive too.

DB Press
8 x 50kg
6 x 50kg
5 x 50kg
5 x 50kg

Pullups
12 x bw (wide grip)
8 x bw (wide grip)
6 x bw (wide grip)
6 x bw (wide grip)
5 x bw (wide grip)
5 x bw (wide grip)
8 x bw (underhand grip)
6 x bw (underhand grip)
6 x bw (underhand grip)

Superset
A1. Cable Pushdowns
8 x 48.75kg
8 x 48.75kg
8 x 48.75kg

A2. Cable Curls
12 x 26.25kg
12 x 26.25kg
12 x 26.25kg

Rotator Cuff Complex
10 x 3kg

Good session, nuff said.

 

[TJ]

What's too high in volume?

I just think you're putting too much time into your assistance movements; especially taking into consideration all of the basic movements. Do your squats, deads/GM, and bench variations and then just 2-3 assistance movements with 3-4 sets each. All of the volume could be one of the reasons why some areas are starting to get painful.

 

[El Freako]

I just think you're putting too much time into your assistance movements; especially taking into consideration all of the basic movements. Do your squats, deads/GM, and bench variations and then just 2-3 assistance movements with 3-4 sets each. All of the volume could be one of the reasons why some areas are starting to get painful.

In general I'm sticking to the main movement, accessory movement + 2-3 assistance movements and the only thing I might be going a bit heavy on in volume is my back and abs which should be beneficial. Occasionally I am throwing in some extra rear-delt and trap movements too but they're not happening every session. I'm not really counting bicep and calf work as part of the template as it is mainly for aesthetics, however I do sometimes go a bit heavy on bis.

My shoulder problems have been around for a while but I'm only just starting to get serious about recuperation and prevention of further injury. The worst thing for it of late was my initial poor form with speed benching. I was just throwing the bar around and doing all sorts of damage to my shoulder. Having since watched a few vids on how to speed bench properly I'm now doing much better and most discomfort is brief when I do have it. I'm hoping to see a physio about it one of these days to get a conclusive diagnosis to work with. I do understand what you're getting at but I pretty sure its not contributing to my shoulder problems. I've been doing high volume stuff for years but its only really been benching and MPs that have caused me pain.

 

[Lionheart]

What a sissy man you are I just love front squats.Its easy when u get use to the pain.Heavy GMs bro.

 

[Natzo]

good workout bro ! :gaysign:

keep it up!

 

[Storm]

That's a huge session freako. I'm not a volume advocate either but if it works for you it's fine. Good job, hope that shoulder heals well.

 

[TJ]

Fair enough. I'm not sure if I've said it before but consistantly doing external and internal rotation for the shoulders may help out and scapula push-ups may help, as well. I don't know if you're already doing these (I'm not here consistantly) but just thought I'd throw my 2 cents in.

 

[El Freako]

TJ: internal/external rotations are part of my rotator cuff complex that I do. I've never done scap pushups before but I have read about them on t-nation. I'll have to look them up again.

Lower DE

Box Squats
2 x 120kg
2 x 120kg
2 x 120kg
2 x 120kg
2 x 120kg
2 x 120kg
2 x 120kg
2 x 120kg
2 x 120kg
2 x 120kg
My hips have been killing me all afternoon since these, but they went well otherwise.

SLDLs
3 x 140kg (overhand)
4 x 140kg (alternate)
4 x 140kg (alternate)
4 x 140kg (alternate)
4 x 140kg (alternate)
My grip couldn't hack it today, I swear I've pulled better numbers than these.

Superset
A1. Straight-leg Sit-ups
25 x 15kg
25 x 20kg, 10 x bw
30 x bw
Got sick of holding the weight after the second set.

A2. Weighted Side-Bends
12 x 30kg
10 x 40kg
10 x 40kg

Only a quick session today because I had to wait 15mins for the squat rack thanks to a rack-curler and a guy with the worst forward-lean in a squat that I have ever seen.

 

[Adam23]

nice leg session freako

 

[Daniel Andersson]

Impressive stuff Freako!, Keep at it bro

 

[El Freako]

Upper ME

Bench Press
8 x 60kg
5 x 90kg
3 x 110kg
3 x 130kg
1 x 140kg
1 x 150kg
1 x 160kg (current PB)
fail x 170kg
I totally fucking pinned myself with the 170kg but the 160kg felt pretty easy. I lost all bottom end drive. I'm going to up the DB work and see how I go again in a few weeks. I'm also re-introducing over-head pressing into my routine so maybe that might help also.

DB Tri Extensions
6 x 20kg
6 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
Weaker than usual with these today.

BTN Press
10 x 36kg
8 x 50kg
8 x 50kg
8 x 50kg

Bent BB Rows
8 x 100kg
8 x 100kg
7 x 100kg
6 x 100kg
7 x 100kg
5 x 100kg
5 x 100kg
Grip was a problem again today.

Superset
A1. DB Shrugs
8 x 50kg
8 x 50kg
8 x 50kg
Damn grip! I'm bringing my straps for these next time.

A2. Seated Rear-delt Fly
12 x 10kg
12 x 10kg
10 x 10kg

Zottman Curls
8 x 24kg
8 x 24kg
8 x 24kg

YTWLI Complex
10 x 3kg
10 x 3kg

Internal/External Rotations
10 x
10 x
10 x

Great session despite the bench fail.

 

[skindnef]

Nice man! Except getting pinned>170kg Bench.
Zottman Curls....Looking that up now.

 

[Pickle]

congrats with the 160 freako.

 

[El Freako]

Some interesting reads regarding DE Bench:
http://www.elitefts.com/documents/de_bench.htm
http://www.elitefts.com/documents/repetition_work.htm

I may follow these and cycle my DE with RE work as it would be a good opportunity to bust out some extra DB work and help get the weight off my chest, plus sometimes speed bench is brutal on my shoulder when I'm not careful.

 

[ironheart]

great session freako. super strong bench and loads of volume. good job on those bent rows aswell.

keep it up buddy

 

[TJ]

Sounds like you have a good hold on things. The only other thing I can think of is making sure you're really retracting and depressing your scapula on every movement (benching or rowing).

Actually, scrolling through this page you may want to up your upper back work. Doing two upper back sets for every pressing set seems to be pretty consistant with most big benchers. I actually remember reading an article from Eric Cressey where he said at one point he was doing a total of 50 sets for upper back when he was experiencing shoulder issues. Actually, you should go to T-nation and check out his articles (he's very smart when it comes to shoulders). Doing Isometric Y's and T's may also help out just for constant reinforcement.

 

[PrinceVegeta]

Nice looking session Freako! u gonna get that 170kg next time!

 

[El Freako]

Sounds like you have a good hold on things. The only other thing I can think of is making sure you're really retracting and depressing your scapula on every movement (benching or rowing).

Actually, scrolling through this page you may want to up your upper back work. Doing two upper back sets for every pressing set seems to be pretty consistant with most big benchers. I actually remember reading an article from Eric Cressey where he said at one point he was doing a total of 50 sets for upper back when he was experiencing shoulder issues. Actually, you should go to T-nation and check out his articles (he's very smart when it comes to shoulders). Doing Isometric Y's and T's may also help out just for constant reinforcement.

Did you just suggest that I increase my upper back volume? Thems dangerous words to be using in front of me. I love training back!

 

[El Freako]

Lower ME (deload week)

Bulgarian Split Squats
10 x bw
10 x 20kg
10 x 30kg
10 x 50kg
10 x 50kg
On my list of things that "weren't very fun" today, these things come number 1. I really need to work on my stability. Might do these more regularly.

Lying Leg Curls
10 x 30kg
10 x 50kg
10 x 60kg
10 x 70kg
10 x 70kg
10 x 70kg

Superset
A1. Standing Cable Crunches
10 x stack + 20kg
10 x stack + 20kg
8 x stack + 20kg

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

15mins cardio: cycle sprints.

In other news I have just today had the potentially fatal notion that joining an MMA club might be fun and also really good for my fitness. Research is being undertaken this very moment.

 

[Storm]

Nice workout, and good luck with MMA although fighting against big guys who know how to fight isn't my exact idea of "fun"