El Freako: Staying North of Vag

[El Freako]

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.

Understood. Not to worry though, it was just a one-off epic session because I had the time and had been off for 3 weeks. Normally I'd do my main lift, an accessory and 2-4 assistance (depending on time). I'm not sure whether to consider bicep and calf work as assistance. I do them mainly for bb'ing purposes and muscle balance. I probably don't always need to do 2 tri movements either but I like to do an extra set for bb'ing purposes again.

 

[TJ]

Understood. Not to worry though, it was just a one-off epic session because I had the time and had been off for 3 weeks. Normally I'd do my main lift, an accessory and 2-4 assistance (depending on time). I'm not sure whether to consider bicep and calf work as assistance. I do them mainly for bb'ing purposes and muscle balance. I probably don't always need to do 2 tri movements either but I like to do an extra set for bb'ing purposes again.

Sounds good; I forgot about the vacation. Thing is, doing calf and bicep work is still going to tax the CNS. So, just take that into consideration when doing assistance work. Looks like things are going well, though. How's the shoulder?

 

[El Freako]

The shoulder's doing a lot better. It plays up occasionally when I sleep on it badly, or when I take my wife for some boxercise (the woman can punch!) but its holding up much better during pressing. I'm still not doing anything other than BTN overhead pressing though.

 

[El Freako]

Off to the gym for some posterior chain rape.

GMs ftw!

Edit: after I do a heinous pre-workout power-dump.

 

[Hypocrisy86]

^ DUMP IT LIKE YOU MEAN IT!

 

[El Freako]

Lower ME

Good Mornings
10 x bar
10 x 60kg
5 x 100kg
5 x 110kg
5 x 120kg
3 x 130kg
3 x 140kg
2 x 150kg
1 x 150kg
1 x 150kg
10 x 100kg
I was hoping to equal or beat my last PB (3x150kg) but didn't have it in me.

I invented a new game today called Squat Rape. Choose a weight, then do 5 sets of as many reps as you can.
Squat Rape
10 x 60kg
5 x 100kg
8 x 140kg
7 x 140kg
7 x 140kg
7 x 140kg
7 x 140kg
This is not a very fun game. I'm trying it with 150kg next time.

Superset
A1. Weighted Decline Crunches
20 x 20kg
15 x 20kg
13 x 20kg

A2. Straight Leg Raises
3 x 15 x bw

Standing Calf Raises
10 x 60kg
12 x 150kg
10 x 160kg
9 x 170kg
7 x 180kg
6 x 190kg
5 x 200kg

Cardio
25mins on the bike
5mins trying not to puke
1hr walking to the shops and then home

 

[TJ]

BTN = Behind the neck?

If so, those are terrible for shoulders (anything behind the head for that matter). Good to hear things are better, though.

 

[El Freako]

BTN = Behind the neck?

If so, those are terrible for shoulders (anything behind the head for that matter). Good to hear things are better, though.

I know they're meant to be bad but they seem to be the only overhead press that doesn't aggravate my shoulder.

 

[TJ]

I know they're meant to be bad but they seem to be the only overhead press that doesn't aggravate my shoulder.

Hmm, do you do any lat stretches? Also, what about that posterior shoulder stretch?

 

[El Freako]

I do lat, chest and shoulder stretches fairly often.

 

[PrinceVegeta]

Nice session there Freako, GM's are looking good, and i dont think i will ever play squat rape...unless there are naked girls or money involved

 

[TJ]

I do lat, chest and shoulder stretches fairly often.

The only reason I said that is since BTN presses tend to rotate the humorous a lot it may accomodate to a tight posterior shoulder and/or lat which is why they may feel a little less pain free. So, if your lats and/or posterior shoulder are tight your scaps may not be able to be stable when you bench. Either way, lay off BTN stuff. Military presses are okay but only if your shoulders are a weaknesses. Just make sure your constistently doing all of your stretches and keeping your scaps down and back.

 

[El Freako]

The only reason I said that is since BTN presses tend to rotate the humorous a lot it may accomodate to a tight posterior shoulder and/or lat which is why they may feel a little less pain free. So, if your lats and/or posterior shoulder are tight your scaps may not be able to be stable when you bench. Either way, lay off BTN stuff. Military presses are okay but only if your shoulders are a weaknesses. Just make sure your constistently doing all of your stretches and keeping your scaps down and back.

Well I'm going to have to work something out to get my OH pressing back in order. I like having strong shoulders.

Edit: I can't sneeze without bringing tears to my eyes. Damn ab work!

 

[Skeptic]

Harden the fuck up nancy boy

 

[raggamuffini]

Squat Rape looking good And those GM's are just crazy!

 

[Natzo]

Gonna try some Squat rape today.

keep working hard Freako!

 

[miamiracing]

great heavy workout man! i like the behind neck presses, i do them too. i already see a difference in my shoulders since i do them.

 

[Pickle]

Harden the fuck up nancy boy

want me to find out where he lives benno? Ill cuddle him
ps good goodmornings

 

[El Freako]

want me to find out where he lives benno? Ill cuddle him

You cuddle him good Pickle!

 

[Skeptic]