El Freako: Staying North of Vag

[PrinceVegeta]

Amazing last session Freako, lots of volume+heavy work=/win!

 

[El Freako]

Lower DE

Box Squats
2 x 110kg
2 x 110kg
2 x 110kg
2 x 110kg
2 x 115kg
2 x 115kg
2 x 115kg
2 x 115kg
2 x 120kg
2 x 120kg
Conventional stance.

Sumo Squats
8 x 50kg
5 x 80kg
5 x 110kg
5 x 130kg
5 x 130kg
5 x 130kg
I tried these out for the first time without a box and it was brutal. I definitely need to work on my hip flexibility.

Cable Pull-throughs
10 x 31.25kg
10 x 31.25kg
10 x 31.25kg

Superset
A1. Standing Cable Crunches
15 x 78.75kg?
12 x 78.75kg?
7, 2 x 78.75kg?
Can't be sure of the weight because the plates I added to the stack weren't labelled.

A2. Straight-leg Raises
15 x bw
15 x bw
12 x bw

I can't walk properly now thanks to those sumos.

 

[raggamuffini]

Heavy-ass squating! Not a big surprice that the walking looks awkward after those sumos

 

[El Freako]

Heavy-ass squating! Not a big surprice that the walking looks awkward after those sumos

That was lightweight shit.


Upper ME

CG Bench
8 x 60kg
5 x 80kg
5 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
Not a great start to the session. I just couldn't keep myself tight for the press. My thigh was cramping when I set up and my back kept on sliding on the bench, fucking up my arch.

DB Press
5 x 60kg
4 x 60kg
5 x 60kg
4 x 60kg
3 x 60kg
These felt better.

HS Supported Row
10 x 50kg
10 x 80kg
8 x 100kg
6 x 120kg
6 x 140kg
6 x 140kg
6 x 140kg
6 x 140kg
6 x 140kg
6 x 140kg

WG Pullups
7 x bw
6 x bw
6 x bw
5 x bw

Superset
A1. Cable Pushdowns
20 x 36.25kg
20 x 36.25kg

A2. Cable Curls
20 x 26.25kg
17 x 26.25kg

Internal/External Cable Rotations
2 sets.

The session ended well, I felt really strong on those rows.

 

[ironheart]

great session bro. heavy presses and rows and a lot of volume. keep up the good work bud!

 

[Pickle]

such chicken legs. Just as well your bench is strong as an ox

 

[El Freako]

such chicken legs. Just as well your bench is strong as an ox

It was DE day fool, Dynamic Effort, its all about the speed and explosive force of the movement. And the sumos were just to try them out. If I'd gone heavier I might have torn something due to my lack of flexibility.
:gaysign:

 

[Pickle]

^ your still a smurf

 

[El Freako]

^ your still a smurf

I'm Rapey Smurf.

 

[El Freako]

I've hot a brutal deathlifting session planned for today. Predictions are sweat and tears and possibly some rectal bleeding.

 

[Lionheart]

if you bleed->pictures.

 

[El Freako]

if you bleed->pictures.

You want to see pics of rectal bleeding?

I'm heading off on Wednesday for a 3 week trip to Turkey and Egypt and its safe to say I won't be able to nor bothered to lift. So these last 2 sessions are to give me something to recover from.

Deathlifting

warmed up with lights squats and conventional deads up to 100kg

Deads standing on plates
5 x 100kg
5 x 130kg
5 x 160kg
5 x 160kg
5 x 160kg
All w/out belt

Conventional Deads
3 x 180kg (added belt)
3 x 180kg
3 x 180kg
3 x 180kg (added straps)

Deads from plates
2 x 200kg
1 x 220kg
fail x 220kg
I was rushed at the end so I didn't get much rest between the last single and the failed attempt, I might have completed it otherwise.

Session took me approx 40mins including w/u. I can feel it everywhere, quads, traps, lats, forearm, and especially in my posterior chain. Tomorrow: Superset Suicide, everything else gets fucked.

 

[PrinceVegeta]

Solid session Freako!!


Im also going on a trip to that side of the world! Morroco!

 

[Lionheart]

Nice deads bro.

 

[raggamuffini]

That's alot of Deads! And with awesome weights... I'm jealous of that strenght of yours

 

[miamiracing]

omg you are elWeako now

 

[El Freako]

I'm back from Egypt.

Going to sign up at my new gym tomorrow, woot!

 

[Rageking]

how was the trip man?
where did you go/stay while you were there?

 

[Natzo]

Get back on those deads soon bro!

 

[El Freako]

Lower ME

Squats
10 x 60kg
8 x 100kg
5 x 140kg
3 x 160kg
1 x 180kg
1 x 190kg (depth fail)
Feeling a bit weak after my 3 weeks off.

Good Mornings
10 x 60kg
5 x 100kg
1 x 130kg (form fail)
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg

Ghetto GHRs
12 x bw
12 x bw
12 x bw

Donkey Calf Raises
10 x 60kg
10 x 90kg
10 x 120kg
8 x 135kg
5 x 180kg
5 x 180kg
5 x 180kg
5 x 180kg

Superset
A1. Decline Sit-ups
30 x bw
20 x bw

A2. Straight-leg Raises
15 x bw
15 x bw

New gym is sweet!