El Freako: Staying North of Vag

[Bulkboy]

not bad freak. 150 for 6 aint shabby at all. sounds like u may need some conditioning work though if ure almost passing out from doing anything above 3 reps lol

 

[_ROBERTiNHO_]

Nice squats! Poor conditioning sucks = major DOMS.

 

[JoaoT]

you will get that condition soon, Keep up

 

[El Freako]

Yesterday...

5/3/1: cycle 4, week 1
Bench Press
5 x 100kg
5 x 115kg
7 x 130kg
I'm not entirely sure but I think that might be a rep PB for my 130kg bench. I was surprised at how well it went considering my shoulders have been complaining all week. I only barely missed out on locking out an 8th rep too, I shouldn't have paused for breath after the 7th because I think that's where I lost my momentum.

DB Press
8 x 50kg
4 x 5 x 50kg
Ok considering I don't normally do them after bench.

Had to make it a quick session and skip back and tri work but will make up for that today and tomorrow.

 

[Xiva]

Amazing DB presses. And Congratz with the PR!

 

[ironheart]

good pressing session. i thought had you on safe distance on the bench but it turnes out i'm not so safe after all hehe, its on man

good luck with the garage gym, sometimes i wish i had a gym like that. i'm getting tierd of the snobby and over crowded gyms.

good squat session the other day as well, sounds like you really put in an effort there.

 

[Bulkboy]

good pressing freak solid db work too!grats on the rep PB.

 

[_ROBERTiNHO_]

Good bench! Always nice to hit a PB.

 

[PrinceVegeta]

Nice squatting and benching freako, i feel u on the high reps

 

[El Freako]

Yesterday...

5/3/1: cycle 4, week 1
Deadlifts
5 x 142.5
5 x 165
6 x 187.5
Once again I think I might have had another in my but the bar went a bit sideways on the last lift and threw me out so I left it alone. One day I'm going to be able to deadlift over 7, one day.

More Deadlifts
5 x 140kg
4 x 5 x 160kg
OUCHIE! Everything hurts today.

Hanging Leg Raises
43 reps

Pullups
5 x bw
5 x 10kg
5 x 20kg
6 x 20kg
4 x 20kg
8 x bw
6 x bw
6 x bw
Haven't done weighted pullups in a long time!

Unilateral Supported Row Machine
10 x 60kg
5 x 100kg
8 x 140kg
7 x 140kg
6 x 140kg
3 x 10 x 100kg

About 15mins cardio done but got booted out because the gym closed at 8

I need to work on higher rep deadlifts, I think I'm physically capable but just not mentally prepared. They hurt my soul. :crymeariver: I'll start with some lower intensity sets first and work my way up methinks.

 

[Pickle]

well done cutesy buttons, 7 will be in 4 weeks time or u going to harden up and do it on ur 3 rep week next week?

 

[Skeptic]

6x187.5kg is no pansy feat! Looks pretty great.

Whats your projected deadlift at currently?

 

[Xiva]

"Haven't done pullups for a while" and you bang out like this! Awesome champ (Applause)

 

[El Freako]

Pickle: I think its only going to get harder from here on in so I might not beat 6 heavy reps until after I reset my maxes.

Skip: The 5/3/1 formula has me at 225kg but considering that repping over 5 on the deadlift is so fucking hard for me compared to singles I think 230-235kg might be a better guess.

 

[tim290280]

Sounds like it is time to do some 1RMs!!

 

[El Freako]

Gimme a few more cycles, I want my next 1RMs to be fucking momentous.

Today...
5/3/1: cycle 4, week 1
Military Press
5 x 60kg
5 x 70kg
6 x 77.5kg
Shoulder is playing up big-time. Had to give up on any compound assistance work because of it.

Cable Pushdown
12 x 90kg
10 x 90kg
10 x 90kg
10 x 90kg

Cradle Shrugs
8 x 120kg
4 x 10 x 100kg

Disco Supersets
EZBar Curl x Lateral Raises

Hammer Curls x Rear Delt DB Flies

 

[Pickle]

so much curling i thought this was the winter olympics thread.

tim joke o'clock?

 

[Bulkboy]

good pressing effort freak. and those deadlifts were awesome! i thought u said i had laid u in the dust on everything but the bench. according to the set u just did, we are pretty much equal in the deadlift right now.

oh ye, the freak is returning

btw, if the shoulder is playing up during MP, why do u do them? or is it bothering u in general nowadays?

 

[Anabolicus]

Good MPs man! Really impressive! As far as the conditioning goes, well, why don't you hook up with Till and do some running lol

 

[_ROBERTiNHO_]

The 5/3/1 formula has me at 225kg but considering that repping over 5 on the deadlift is so fucking hard for me compared to singles I think 230-235kg might be a better guess.

I'm the same. I'm horrible at reps, that's for training in a lower rep range. My PB deadlift for reps is 150kgx10 and my 1 rep max is 210kg.

Military presses for my left shoulder is a no-no, instead I'll do some dumbbell pressing, standing one handed, a good replacement at my view.