El Freako: Staying North of Vag

[El Freako]

:music:

I can't hear you, la, la la.

 

[miamiracing]

interesting workout bro

 

[PrinceVegeta]

Nice man, what are HS high rows?

NM, they are hammer strength rows

 

[Big_Guns_Lance]

Great workout freakster. Those squats are huge especially considering there ATG.

 

[El Freako]

Great workout freakster. Those squats are huge especially considering there ATG.

My ass is paying for them now.

 

[Big_Guns_Lance]

My ass is paying for them now.

LOL mine too

ATG squats are the best thing ive ever done there awesome, I can't wait to build my strength up to where it used to be in reg squats, it must look great having all that weight on ya back and you going so deep and shootin back up!

 

[El Freako]

You just have to start considering atg as regular squats. They used to be the only way to squat remember.

 

[pGhi]

You just have to start considering atg as regular squats. They used to be the only way to squat remember.

WORD!!!

 

[El Freako]

Just some assistance work today: gun show and rear-delts/shoulder prehab.

EZbar Curl
10 x 30kg
10 x 40kg
4 x 6 x 50kg
Bar weight not included as I have no idea how much they weighed. On a funny note, 2 blokes were benching near me, less weight than I was curling!

DB Rear-delt Fly
10 x 5kg
10 x 8kg
15 x 10kg
15 x 10kg
15 x 10kg

DB Hammer Curls
12 x 22kg
12 x 22kg
12 x 22kg

YTLW Complex
2 x 10 x 4kg

Just a pissy little session in my bro's apartment complex gym. My wife, sister-in-law and housemate we doing some boxercise, squats and sit-ups.

 

[PrinceVegeta]

Nice assistance work Freako

 

[El Freako]

Just did a quick upper sesh today.

ME Floor Press
20 x bar
10 x 40kg
10 x 60kg
5 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
1 x 150kg
1 x 160kg
Good lifts but no vid unfortunately because the gym was so packed.

HS High Rows
20 x 40kg
10 x 80kg
5 x 120kg
3 x 160kg
6 x 200kg
4 x 200kg
4 x 200kg
5 x 200kg
3 x 200kg

DB Press
15 x 45kg
8 x 45kg
6 x 45kg
6 x 45kg
My tris were toasted from the floor pressing and I failed each time on lockout.

Neutral Grip Pullups
14 x bw
12 x bw
8 x bw
8 x bw

I'm going to do legs tomorrow, accessory work on Wednesday and then I'm fucking off to a music festival in Belgium for 5 days. I'm not looking forward to squatting tomorrow at all, my legs are rooted.

 

[tim290280]

^^ Ok I have no idea what HS High Rows are. I've been meaning to ask for a description.

 

[Big VIC]

Nice work on the floor presses freakester your one strong motherfucker...

 

[El Freako]

^^ Ok I have no idea what HS High Rows are. I've been meaning to ask for a description.

Hammer Strength High Rows, rows on this motherfucker:

 

[tim290280]

^^ Gotcha!

So they are pretend rows/pulldowns.

I was imagining a high pull standing row and wondering how the hell you were doing a high pull with close to your deadlift weight.

 

[El Freako]

Its kind of a cross beween a row and a pulldown. Maybe closest to a fatman pullup.

 

[PrinceVegeta]

Solid work Freako!

 

[El Freako]

Super quick lower sesh today.

DE Parallel Box Squats
3 x 2 x 110kg
3 x 2 x 120kg
2 x 2 x 130kg

ME High Box Squats
3 x 140kg
3 x 150kg
3 x 160kg
3 x 170kg
I called it quits at 170 because my right glute and left ham were feeling a bit strained. I've been super-tight in my psoterior chain all week, even with lots of stretching, so I decided not to go any further and risk tearing something.

Cardio
10mins on the bike then a brisk 15min walk home.

 

[miamiracing]

looking good bro. you'll be at 200kg box squats in no time !!!

 

[El Freako]

My hips are totally beat up this morning, I can barely walk.

Stupid boxies!

No, I'm sorry boxies, I didn't mean that. You're still my friend. Just don't rape me so hard next time, ok.