El Freako: Staying North of Vag

[El Freako]

5/3/1 Bench Press
3 x 100kg
3 x 115kg
5 x 130kg
Gayness, I used to be able to do 145kg for 5. Although I might have been able to dig out a 6th if I'd had a spotter... I just tell myself that.

CG Press
10 x 80kg
6 x 90kg
8 x 80kg
8 x 80kg
7 x 80kg
90kg was just a little too much for the reps I wanted.

Attempted Kroc Rows
16 x 45kg
11 x 45kg
9 x 45kg
Not really Kroc Rows but they're something I'm going to aim for. I just need to break 20 reps. I also couldn't leave it at 1 set, it just didn't feel right.

Cable Pushdowns
15 x full stack
10, 8, 8 x full stack + 30kg

Pullups (various grips)
30 reps

Did some shoulder work when I got home. No cardio once again. I've got to fix that.

 

[Xiva]

Even tho you say the bench aint good, i would still say it's a good amount of kilo's you're throwing around

Keep up the good work and you'll be back at 5x145 in no time!

 

[dilatedmuscle]

do u have any pics?

 

[Anabolicus]

Don't worry mate. You'll get your desired numbers back in a few weeks.

 

[El Freako]

do u have any pics?

Look back in this thread, I have some from earlier this year.

 

[Pickle]

train with me in jindalee ill spot u xoxox

 

[El Freako]

train with me in jindalee ill spot u xoxox

Train with me in Toowoomba, I'll touch you in your special places.

I think my squats are back on track finally...

5/3/1 Squats
5 x 120kg
3 x 140kg
6 x 155kg
I pretty happy with my efforts today, I think I could have even repped out a 7th if I was extra keen.

Squats
10 x 100kg
3 x 10 x 110kg
9 x 110kg
As deep and as slow as fuck. In other words, epic.

Hanging Leg Raises
51 reps.

20mins cardio on the bike.

 

[Bulkboy]

i think wendler would approve of ur efforts layman freako!

great squats buddy, and i love how ur main lift is squats and then u follow that up with assistance consisting of... MORE SQUATS!

 

[jonathan]

A man who likes squats is a man who I respect. big thumbs up

 

[pGhi]

A man who likes squats is a man who I respect. big thumbs up

I have respect for people like this too, year ago squat was like meh, but today I LOVE IT dunno whats the reason!

GOOD WEIGHTS IN THERE!

 

[jonathan]

I have respect for people like this too, year ago squat was like meh, but today I LOVE IT dunno whats the reason!

GOOD WEIGHTS IN THERE!

haha yeah man, that's the spirit!

 

[FinnGasolin]

You are indeed also a strong one Looked through your log to see som pics - looking quite mean dude

 

[El Freako]

5/3/1 Incline Press
5 x 90kg
3 x 100kg
3 x 110kg
I'm a bit disappointed with this effort today, my pressing felt far stronger last week.

DB Press
12 x 40kg
10 x 40kg
9 x 40kg
8 x 40kg
8 x 40kg
Was weak as fuck with these too. :crymeariver:

Kroc Rows
20 x 40kg
15 x 40kg
15 x 40kg
I dropped the weight this week and managed to hit 20 reps for the first set. I'm going to keep at these and see if I can get to 40!

Cable Pushdowns
Rope Grip
15 x full-stack
9 x full stack
Short Bar
15 x full stack
10 x full stack

EZ Bar Curls
10 x 30kg
12 x 40kg
10 x 40kg

Cardio: 10mins on the bike, had to get off because I was close to puking.

Shithouse, hopefully my benching on Friday will be ok.

 

[tim290280]

i think wendler would approve of ur efforts layman freako!

great squats buddy, and i love how ur main lift is squats and then u follow that up with assistance consisting of... MORE SQUATS!

I approve as well!! :gaysign:

I noticed the other day that it was in the accessory programming section that you could just do more of the main exercise as an accessory. Apparently some weightlifters are a big fan of this (Turkish weightlifters apparently do about 3 exercises, guess what they are?).

 

[El Freako]

I approve as well!! :gaysign:

I noticed the other day that it was in the accessory programming section that you could just do more of the main exercise as an accessory. Apparently some weightlifters are a big fan of this

Big But Boring. I think I'm going to stick with it for squats, I just need to grind them out to make gains.

(Turkish weightlifters apparently do about 3 exercises, guess what they are?)

Leg extensions, tricep kickbacks and wrist curls?

 

[Braaq]

Shits Weak. Why don't you start lifting some real weight you pansy.

 

[El Freako]

Shits Weak. Why don't you start lifting some real wait you pansy.

Why don't you learn how to spell weight you retard.

 

[Braaq]

Why don't you learn how to spell weight you retard.

Can't argue that, I was helping customers and typing that at the same time. Shut your face.

 

[El Freako]

Birthday Deadlifts...

5/3/1 Deadlift
5 x 155kg
3 x 175kg
3 x 195kg
I probably had one more in the tank but didn't want do any damage to myself on my birthday, that's the alcohol's job.

Leg Press
10 x 240kg
4 x 6 x 300kg
Shiny spots of light dancing in front of my eyes...

Superset
A1. Goodmornings
3 x 8 x 80kg
9 x 80kg

A2. Standing Cable Crunches
15 x 9 Plates
3 x 10 x 10 Plates

DB Farmer's Walk
5 circuits (~20-30m) of the weights room with 40kg. Didn't chalk up so grip was my failing point.

Tonight its unilateral bicep curls with beer bottles.

 

[tim290280]

Birthday deadlifts? Does that mean you trained nude? Pics?

Seriously though, Happy B'Day and good to see I'm not the only one that trains heavy on their B'Day.