El Freako: Staying North of Vag

[Skeptic]

Nice one mate, got a goal max?

 

[El Freako]

220 maybe, although I might only be worth another 200 since I've altered my squat stance. I can crack out 3x180 with a fair bit of volume beforehand so beating 200 shouldn't be out of reach. I could go mental and run a quick Smolov Jr cycle if I was crazy, which I am, so.... :gaysign:

 

[Skeptic]

hehe, do it!

 

[El Freako]

About to make a 5x150 bench attempt.

 

[El Freako]

Upper ME
Bench Press
20 x bar
10 x 40kg
10 x 60kg
6 x 80kg
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
5 x 140kg
5 x 150kg New PB 5RM
Kicked ass on the bench today, no shoulder problems either.

Pullups
9 x 10kg
7 x 10kg
5 x 10kg
8 x bw
6 x bw
5 x bw

Superset
A1. Reverse Machine Fly
20 x 50kg
14 x 70kg
10 x 70kg

A2. Cable Pushdown
15 x 35kg
8 x 45kg
9 x 40kg

A good solid session and an awesome PR, I'm happy! Bis and rotator work tomorrow.

 

[philosopher]

Damn! Strong bench freako whats your BW atm?

 

[MrChewiebitums]

why would his bitch`s weight matter to you?

 

[El Freako]

Philo: around 90kg
Chewy:

 

[Skeptic]

Chewy you fail.

Fuckin strong benching Ben!

 

[miamiracing]

hoooolyy shit 150x5 on bench is awesome.. congrats man.. you gonna push 6 girls at the same time in no time

 

[El Freako]

Mmmmm, 14 reps with 50 kg dumbbell... *droooooool*. (Oh fuck, drooled into my computer...) Awesome work, Freakzilla. Is the HS supported row ma. the one Dorian uses in his video = best back ma. ever. His the lats dead on. Keep growing stronger.

I looked it up, yeah its the same machine as the Shadow used.

 

[PrinceVegeta]

Congrats on the awesome pb man!

Solid session all around

 

[tim290280]

Nice PB Ben. Good to hear that the shoulders are holding up too!

Can't wait for the new squat PB.

 

[El Freako]

I'm trying to decide what my lower ME and accessory movements will be for this afternoon. Should I do some heavy volume work for squats to practice form then follow it up with zercher squats for deadlift assistance? Or start with heavy singles on boxies and then some squat rape and GHRs? Decisions, decisions.

 

[tim290280]

^^ The ones that make it easier for the rest of us Aussies catch up

Seriously though; You can do the practice squat sets as warmups to the boxies.

 

[El Freako]

But I mainly want to practice my form with heavy weight. Its really all about making sure I have the balls to hit depth.

 

[El Freako]

Lower ME
Squats
20 x bar
10 x 60kg
6 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
5 x 140kg (tore my shorts)
5 x 150kg
5 x 160kg
5 x 170kg (New 5RM PB)
I hit excellent depth with all my squats.

My plans for zercher squats were phased due to lack of time and energy. Did these instead.
Superset
A1. Lying Leg Curls
12 x 80kg
10 x 100kg
8 x 100kg

A2. Back Extensions
10 x 10kg
10 x 15kg
10 x 20kg

 

[El Freako]

Update: epic quad cramping! I can barely walk.

 

[PrinceVegeta]

Awesome squatting man!

 

[ironheart]

awsome squats there mate. looks like a solid session, and congrats on the new PB. keep it up bro.