El Freako: Staying North of Vag

[Clint]

what's up ben, I see you're still throwing around some pretty heavy weight. Those inclines are looking great, and although I know you're never happy with yourself in regards to the big three, they all still look great. Stop beating yourself off, I mean up. Or what do I mean?

stay strong big man.

 

[Skeptic]

Sucks man, 4x190kg is still a good effort though.

 

[lifterdead]

nice benches, man.

I hope to get your 5 rep bench for a single, lol.

 

[El Freako]

A good effort is not good enough!

Must total elite or die trying!

 

[Pickle]

hey freako, your doing tremendously, especially considering the volume ur doing to compliment the 5/3/1 ur strength will come back stop being a negative nancy is counter productive and judging from what ur doing(getting stronger) not necessary xoxox

 

[El Freako]

Not getting stronger fast enough! :crymeariver:

 

[Pickle]

bitch moan bitch, what inspiration are u if all ur doing is complaining. ur supposed to be my bench mark

 

[Bulkboy]

4x190 aint shabby freak. but i hear ya about having bad days. really sucks when the warmups are heavy, and u just know its gonna be a crappy session. what do u think of 5/3/1 so far?

 

[El Freako]

5/3/1: cycle 2, week 2
Bench Press
3 x 105kg
3 x 120kg
4 x 135kg
Began today's session with a beat up shoulder and hence got less than spectacular results.

CG Press
10 x 80kg
6 x 90kg
5 x 80kg
6 x 80kg
6 x 80kg
7 x 80kg
Couldn't get any higher than 7 reps in the last sets because of my shoulder.

Kroc Rows
26 x 40kg
15 x 40kg
15 x 40kg
I'm getting better at these.

Cable Pushdowns
15 x full stack + 10kg
2 x 10 x full stack + 20kg

EZbar Curls
3 x 10 x 40kg

I must pwn bench in week 3!

 

[Big_Guns_Lance]

Great strength on those bench's even though you think there shite. Week 3 you'll kill it.

 

[PrinceVegeta]

Nice session mate, good pressing and those high rep rows are awesome! keep it up man

 

[Pickle]

nice session mate. fucking great kroc rows presses sweet too

 

[El Freako]

5/3/1: cycle 2, week 3
Squats
5 x 125kg
3 x 140kg
5 x 160kg
A satisfactory effort, not great but at least not piss-poor. My fault too because I spent too much time chatting to a fellow powerlifter and wasn't focussing on my lifts.

More Squats
5 x 10 x 100kg
I totally burned through the 5th set.

Hanging Leg Raises
16, 10, 10, 10 x bw

 

[Pickle]

nice squatting shorty

 

[Xiva]

I like your squat! And i enjoy reading this log more and more

The kg's that are being moved around is awesome

 

[Big_Guns_Lance]

Nice squats big guy. In future stop chatting and start concentrating!

 

[Bulkboy]

i obviously have to say ur squats are superb since we are pretty much equal strenght wise in squats nowadays

good session buddy, and how are u liking the program so far? since u ignored me the last time i asked

 

[El Freako]

i obviously have to say ur squats are superb since we are pretty much equal strenght wise in squats nowadays

good session buddy, and how are u liking the program so far? since u ignored me the last time i asked

Sorry dude. Its the shizzle definitely but I'm doing it a bit rougher than most because I didn't use accurate max's when I started. Gimme 2 more cycles and I think I'll reset but hopefully will be back to my old strength. I can't have little fronty-fanatics like you beating me on my conventional squat.

 

[El Freako]

5/3/1: cycle 2, week 3
Incline Press
5 x 90kg
3 x 100kg
7 x 110kg
I'm happy with this effort, I think I'll definitely be able to up my max for the next cycle now.

DB Press
9 x 50kg (can't break 10 )
4 x 50kg (form fail)
5 x 50kg (gay)
4 x 50kg (gayer)
6 x 40kg (meh)
7 x 40kg (wtf?!)
Not happy at all with these today.

Pullups
51 reps

Military Press
4 x 5 x 60kg
I decided to see how my shoulder held out for some heavier reps with these. No problems!

WG Tbar Row
15 x 20kg
2 x 10 x 30kg
8 x 30kg
Again, totally toasted my back on the pullups.

30mins cardio.

 

[_ROBERTiNHO_]

Press power!

I can do db press, but military is very tough on my shoulders.