El Freako: Staying North of Vag

[Pickle]

'some pretty lofty goals there " lolol. I believe in you look forward to being there every step of the way. race for 500lbs squat woo. wooooo. wooooooo. p.s your deadline is 31st of decemeber or what?

 

[El Freako]

'some pretty lofty goals there " lolol. I believe in you look forward to being there every step of the way. race for 500lbs squat woo. wooooo. wooooooo. p.s your deadline is 31st of decemeber or what?

I was mainly referring to your bench Picklicious. 5x150kg is pretty bold for you. :gaysign:

Its definitely on for the 500lb squat, by NYE 2010!

 

[Skeptic]

I'll join this race to 500lb squat

EDIT: Keep us posted when the comp is... I'd love to come watch.

 

[El Freako]

5/3/1: cycle 2, week 1
Squats
5 x 110kg
5 x 125kg
8 x 140kg
I reckon I might have had an extra 2 in there if I wasn't having trouble breathing.

More Squats
5 x 10 x 100kg
Scored myself a massive headache while doing these so I packed up and went home. Will do abs tomorrow.

 

[Pickle]

good session big fella. Lol @ supplementing squats with more squats, no wonder ur head exploded

 

[Xiva]

There we go, i see some god damn heavy weights!

8 x 140kg

Film that one day

 

[Bulkboy]

not bad squatting freak. not bad at all. i was considering doing the boring but big assistance work myself, but decided against it. i like alittle variety.

 

[El Freako]

5/3/1: cycle 2, week 1
Incline Press
5 x 75
5 x 90kg
8 x 100kg
I think 9 would have been possible but didn't have spotter.

DB Press
9 x 50kg
3 x 5 x 50kg
7 x 40kg
6 x 40kg


Pullups
50 reps, assorted grips.

Hanging Leg Raises
3 x 10

Barbell and Cable Buttfucking
(squats/MPs/lunges/rows/RDLs/shrugs/pushdowns/curls)
1 x 10 x bar
2 x 10 x 30kg

(squats/MPs/lunges/rows/RDLs/shrugs/zercher squats/pushdowns/curls)
1 x 10 x 40kg x vomit
The last set I did 15 reps of each type of squat. This fucking sucked!

 

[Pickle]

10 would of been possible but u keep training away from my eyes.

good session buddy

 

[El Freako]

5/3/1: cycle 2, week 1
Deadlift
5 x 135kg
5 x 160kg
7 x 180kg


Thing that really sucks (aka Zercher Squats)
10 x 40kg
10 x 50kg
10 x 60kg
10 x 70kg
8 x 80kg
8 x 90kg
I got some funny looks doing these.

Standing Cable Crunches
13 x 10 x 10 plates
10 x 11 plates
3 x 12 plates (super failage), 8 x 10 plates.

And got the fuck out!

 

[Deity]

Strong Zerchers
I never really did implement that excerzise into my routine. How do you feel they're contributing to your overall core and leg strength?

 

[Xiva]

Zecher squats are amazing for the core, but it's overrated imo. Imo i would go for core training and normal back squat instead. Good training Freako!

 

[Pickle]

zercher squats hurt my arms good deadlifting!

 

[El Freako]

Bulky: I've decided that the best way to improve my squats is to squat so BBB is my weapon of choice.

Diety, Xiva: I've never really implemented zercher's as a main accessory before so I can't give you any concrete results yet, but I believe the forward weight placement will be good for my my posterior chain.

Skip: will definitely let you know about the comp. Maybe you should enter too?

Pickle: I like your balls.

5/3/1; cycle 2, week 1
Bench Press
5 x 95kg
5 x 110kg
6 x 125kg
Hit failure on the 7 rep and had to dump the bar on my chest then roll it off me. Lots of fun. I think I'm definitely going to keep my bench numbers the same next week. I've got a bit of a way to go before I'm back at full strength.

CG Press
10 x 80kg
9 x 80kg
3 x 7 x 80kg
6 x 80kg

Kroc Rows
22 x 40kg
16 x 40kg
12 x 40kg
An improvement, 2 more reps on the 2nd and 3rd sets. :gaysign:

Rectal Prolapse Complex
(15 squats, 10 MPs, 10 lunges, 15 rows, 10 shrugs, 12 zerchers, 10 dips, 6 pullups, 15 cable curls, 15 rope pushdowns)
2 x 40kg
I never ever want to do this again( but I will). Also I have only just realised that I forgot to add RDLs, thank fuck.

YTWL Complex
2 x 10 x 3kg

Low energy today but managed to make it through the session without puking, just.

 

[Skeptic]

Nah, I'm not planning on competing this year.... next year I plan to though.

 

[Xiva]

"Hit failure on the 7 rep and had to dump the bar on my chest then roll it off me. Lots of fun. I think I'm definitely going to keep my bench numbers the same next week. I've got a bit of a way to go before I'm back at full strength. "

Skills!!!!!!

YTWL complex, what is that?

 

[Pickle]

nice bench sweety. repping my probable max lol I love u so much

 

[Bulkboy]

nice bench sweety. repping my probable max lol I love u so much

haha! 125 is prolly my max as well right now. damn u freako and ur bench! anyways. good session, those kroc rows look brutal.

 

[El Freako]

YTWL complex, what is that?

Its a rear delt complex for shoulder stability. Try and find it on Youtube or Elitefts.

 

[Anabolicus]

Impressive benching sir! What's the difference between DB rows and Kroc rows?