El Freako: Staying North of Vag

[Clint]

good on you for knowing your limits. Massive weight on those squats, nice basic session right there.

btw. I expect better from you on the High Rows.

 

[El Freako]

good on you for knowing your limits. Massive weight on those squats, nice basic session right there.

btw. I expect better from you on the High Rows.

Just gimme a couple of weeks to adapt to the exercise and then we'll be cooking with gas!

 

[PrinceVegeta]

Nice short leg sesh man, let the posterior chain heal a bit and then rape the boxies back! and HARD!

 

[Bulkboy]

ur squats looks great freako. high box squats? is there any benefit in doing anything above paralell?

 

[El Freako]

Just did a quick lower ME session today due to me being an epic time-waster and leaving myself in a hurry.

Rack Pulls
(just below the knee)
10 x 60kg
6 x 100kg
5 x 140kg
3 x 180kg
1 x 220kg
fail x 260kg (I attempted to set a strapless PR but my grip gave out)
1 x 260kg (strapped, also current PR)
2 x fail x 280kg
My final attempts didn't even budge bar which was very frustrating because the 260kg seemed relatively easy. I'm putting it down to either my strength being spent from the 260kg attempts or me just not being strong enough. Either way I'm going to get back to my heavy GMs and boxies to fix the problem.

Superset
A1. Ghetto GHR
25 x bw
20 x bw

A2. Weighted Decline Situps
25 x 25kg
20 x 25kg

I'll play catch up tomorrow since I've got the day off.

 

[Skeptic]

Good work on the Rack Pulls! I've been trying to work on my grip a little bit, just so I can try punch out a good deadlift after smolov.

Btw, how high is the box when you do high boxies?

 

[miamiracing]

great personal best looks pretty good man

 

[PrinceVegeta]

Strong rack pulls, u will get the 280kg next time!

 

[El Freako]

Just a quick Upper ME sesh today. My training is still all out of whack due to my recent trip to Belgium.

Incline Bench
20 x bar
10 x 60kg
5 x 100kg
3 x 120kg
fail x 140kg
2 x 130kg
Its the first time I've done incline bench in 2 years so it wasn't a great result. I should be able to get the 140kg up after a bit of time.

DB Press
10 x 55kg
6 x 55kg
3 x 4 x 55kg

Pullups
15 x bw
8 x bw
9 x bw
6 x bw
4 x bw
4 x bw
4 x bw

Cable Pushdowns
10 x
10 x
10 x
9 x

YTLW Complex
2 x 10 x 2.5kg

 

[Bulkboy]

those are still some good incline presses and that db press is awesome, ur making 55 kg's ur bitch!;D oh and nice pullups for a heavier guy too

 

[El Freako]

nice pullups for a heavier guy too

Hey! Who you calling heavy!

 

[Big_Guns_Lance]

Great sesh freakster! Those inclines are solid dude, like you said you'll get that 140. Nice pullups aswell!

 

[PrinceVegeta]

Strong session man, not many man can incline press 140, so you are an awesome athlete! keep it up man!

 

[El Freako]

ur squats looks great freako. high box squats? is there any benefit in doing anything above paralell?

Sorry for the late reply to this question. High box in this case is only a bit over an inch above parallel so its not that much difference. They have several uses: in my case I had already been doing speed squats off a parallel box and my hams and glutes were feeling a bit strained so adding another plate to my stack relieved some of this strain and allowed me to in heavy. Other uses for high box work are sticking points and overloading.

 

[jonathan]

yes indeed, that's what I do with half squats (actually a little bit higher than parallel) very good for overloading. Those are solid sessions. Train hard

 

[Pickle]

nice db press as always freako. why so bitchious on incline?

 

[El Freako]

why so bitchious on incline?

You mean crap right? As mentioned I haven't done incline bench for over 2 years nor any incline pressing in the past 6 months due to my stupid shoulder. I guess I'm just a bit rusty.

 

[El Freako]

Just did some Lower DE work and cardio today.

Box Squats
2 x 2 x 100kg
2 x 2 x 110kg
2 x 2 x 120kg
2 x 2 x 130kg
6 x 140kg
3 x 150kg
3 x 160kg

Cardio
20mins on the bike and a hasty 20min walk home in the rain.

 

[Bulkboy]

and ur accusing me of taking it easy?

hehe, boxies looks good m8, and cardio is always fun

 

[El Freako]

I should also mention I was practising a lower bar position for the first time. Normally I'd sit the bar just behind my traps but instead I had it sitting well back on my rear delts. It strained the fuck out of my elbows keeping it in position.