El Freako: Staying North of Vag

[El Freako]

why wpuld u say u have swine flu dude? maybe you just got the reg. flu

Swine flu is the regular flu dude

 

[El Freako]

Lower ME

Rack Pulls (from below the knee)
Warmed up with conventional pulls up to 140kg
10 x 100kg
8 x 140kg
5 x 180kg
3 x 200kg
3 x 220kg (w/ straps)
fail x 240kg
1 x 240kg (fucking grinder of a rep)
fail x 260kg
fail x 260kg
Not a great start to the session, I really think I have the 260kg rep in me but I'm losing the battle in my head before I start the pull. Taking too long to set-up and too much fidgeting about. One day!

Leg Press
10 x 100kg
10 x 150kg
5 x 200kg
5 x 250kg
5 x 300kg
5 x 300kg
5 x 300kg

Lying Leg Curls
10 x 40kg
10 x 80kg
4 x 120kg
8 x 100kg
8 x 100kg
8 x 100kg

Superset
A1. Decline Crunches
15 x bw, 10 x bw+10kg
20 x bw+10kg

Straight Leg Raises
12 x bw
12 x bw


Standing Calf Raises
10 x 70kg
10 x 130kg
8 x 170kg
8 x 170kg
8 x 170kg
6 x 170kg
6 x 170kg
Shitty ab session, my lower back was killing.

Still getting back into the swinging of things after time off.

 

[PrinceVegeta]

Strong session man!

 

[raggamuffini]

Too bad that you didn't get the 260kg today, but you will get it soon for sure! Solid session as always nevertheless

 

[Natzo]

so close of the 260..!

keep the hard work!

 

[El Freako]

Tuesday
Upper DE
Speed Bench
8 x 3 x 80kg
3 x 90kg
3 x 100kg
3 x 110kg

Low Incline DB Press
10 x 20kg
6 x 30kg
12 x 40kg
8 x 40kg
8 x 40kg
6 x 40kg
5 x 40kg

Pull-ups
12 x bw
8 x bw
8 x bw
7 x 8w
5 x bw

Chin-ups
8 x bw
6 x bw

Seated Cable Rows
12 x 40kg
12 x 70kg
8 x 70kg
8 x 70kg
7 x 70kg

Machine Rear-delt Fly
10 x 70kg
10 x 70kg
10 x 70kg

Lying DB Tricep Extensions
10 x 20kg
10 x 25kg
8 x 25kg
6 x 25kg
8 x 25kg

DB Hammer Curls
12 x 25kg
7 x 30kg (a bit too ambitious)
10 x 25kg
10 x 25kg
10 x 25kg
8 x 25kg

Shoulder Prehab
Cable External/Internal Rotations

Wednesday
Shoulders/Calves
Seated BTN Barbell Press
12 x 40kg
12 x 60kg
10 x 80kg
10 x 80kg
6 x 80kg
10 x 60kg

Lateral Raises
10 x 15kg
10 x 15kg
7 x 15kg, 6 x 12kg

Seated Calf Raises
15 x 20kg
15 x 40kg
12 x 60kg
12 x 60kg
8 x 60kg
15 x 40kg

 

[TJ]

Holy crap dude, what's with all of the assistance work?

 

[El Freako]

You mean the added shoulder session? I had some spare time felt like hitting some iron. It won't be a regular thing.

Or do you mean all the back work?

 

[raggamuffini]

Workouts looking really good! Speed Benching with 110kg is impressive

 

[miamiracing]

wow great session man! a real powerhouse

 

[Natzo]

Great power work there Freakazilla>!

 

[El Freako]

Skipped DE lower cos I was feeling lazy as fuck and mildly depressed. I planned on doing it today but it didn't happen.

ME Upper

Bench Press
20 x bar
20 x 40kg
10 x 60kg
8 x 80kg
6 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
5 x 140kg

JM Press
5 x 5 x 100kg

HS Supported Row
6 x 90kg
5 x 5 x 110kg

Pullups
10 x bw
8 x bw
8 x bw
6 x bw
6 x bw

I was going to follow this with a quick lower DE session but I was buggered and I tried to squat but I couldn't get my hands into a comfortable position because my chest was too tight. A pity because I was really looking forward to a nice heavy GM session.

 

[miamiracing]

holy shoot 140kg on bench for 5 is just sick

 

[El Freako]

Did some tri's, bi's and abs at the gym in my brother's apartment complex, in between arguing with wife about why she should be exercising the way I tell her too.

 

[Hypocrisy86]

Did some tri's, bi's and abs at the gym in my brother's apartment complex, in between arguing with wife about why she should be exercising the way I tell her too.

Tell her "tough cookies!!!" lulz,

 

[PrinceVegeta]

good sessions man! love the awesome benching you do!

 

[raggamuffini]

You are one strong bencher!
Don't you just love the arguing.. Been there too many times myself..

 

[El Freako]

The bench is going ok. 140kgx5 was relatively easy, I was even going to do 2 more sets but my spotter had to leave.

Today
Pullups
12 x bw
8 x bw
7 x bw
6 x bw
5 x bw + 6 partial reps.

30mins on the bike.

 

[TJ]

You mean the added shoulder session? I had some spare time felt like hitting some iron. It won't be a regular thing.

Or do you mean all the back work?

Both, lol. Do your main lift and then just 2-4 assistance movements total.

If you have spare time then do some sort of "extra session." By that I don't mean train shoulders or do any heavy work but do something to give your weaknesses a little bit of work and to improve recovery. Extra sessions shouldn't hinder recovery but they should actually improve it. I'm sure there are some articles on elitefts regarding extra sessions.

EDIT: http://www.elitefts.com/documents/frustrated.htm

Scroll down to the "Fundamentals" portion of the article.

 

[miamiracing]

freako = the man of the bench