El Freako: Staying North of Vag

[tkD]

nice workout freaky, strong deads bro, how far you'll go? how far you want

 

[Rageking]

solid work, cant wait to see how this next workout is going to turn out for ya :methman:

 

[El Freako]

Smolov Jr wk 1, day 4

Due to time constraints I did bench first before work...
Bench Press
7 x 5 x 112.5kg
Did much better this time without the exhaustion after deads although I have a feeling the bench part of this routine is really going to have me struggling.

Did some arms too
Straight Bar Arm Curls
12 x 40kg
10 x 40kg
8 x 35kg

Skull-Crushers
15 x 32.5kg
12 x 42.5kg
10 x 42.5kg

On my lunchbreak...
Deadlifts
10 x 3 x 165kg
Fuck me dead did this hurt, especially my hands which are still aching the day after. My back is a little stiff but not too bad.

I'm going to see how I go for the next couple of sessions with the bench and if I'm really struggling I might reset my max 5kgs lower so that I'll be able to complete the routine. I don't want to be finishing the sets with lots of assists.

 

[Rageking]

awesome work

 

[tkD]

nice deads buddy, better than the last workout

 

[Big_Guns_Lance]

Fantastic work pal, great strength throughout

 

[El Freako]

I should mention, still no straps or belt. I brought them with me but managed to hold out.

 

[miamiracing]

good work bud, and dont use this strap/belt stuff.. you won't need it for this amount of weight, people grab way too fast to "tools" to manage more weight..

 

[Hypocrisy86]

super good job there buddy
Time constraints suck ..
but those benches were excellent!
always a killer seesssion!

 

[El Freako]

good work bud, and dont use this strap/belt stuff.. you won't need it for this amount of weight, people grab way too fast to "tools" to manage more weight..

I only started wearing the belt due to a back injury, I'll go as far as I can without the belt unless my back starts playing up.

 

[El Freako]

Smolov Jr wk 2, day 1

Bench Press
8 x 4 x 120kg (I may have done 9 or 10 sets, I lost count a couple of times)
The bench is becoming less of a struggle to complete each day, weird.

Deadlifts
6 x 6 x 147.75kg
I managed to rip one of my calluses while doing my first set and had to deal with an extremely painful bleeding palm for the rest of the sets. I wrapped my palm in paper-towel which alleviated some of the discomfort but it still hurt like a bitch. 2 big drawbacks to this routine have been the killer calluses I've been developing and all the ingrown hairs on my thighs from where the bar has been dragged up and down constantly. My back itself is still doing well. Still no belt or straps.

 

[Bulkboy]

damn that is some nice deadlifting and benching bro

so basically u are only doing the basics now? i guess its working good for strenght, but how do u feel its for hypertrophy?

 

[tkD]

good job on those benches and deads buddy, keep it up

 

[El Freako]

damn that is some nice deadlifting and benching bro

so basically u are only doing the basics now? i guess its working good for strenght, but how do u feel its for hypertrophy?

I'm a great believer in the basics being the best for hypertrophy anyway. Heavy compound lifts all the way. This program however maybe not the best due to its central principle of overtraining but its only for 3 weeks so I'm not overly concerned.

 

[Skeptic]

Nice deads man! good luck with the no straps or belt, im tryin to accomplish a similar thing hehe

 

[Big_Guns_Lance]

Good workout man, heavy benches and deads!

 

[Lionheart]

Great deads and benches bro.

 

[Rageking]

ouch on the bleeding palm

nice session man, that workout is brutal!

 

[El Freako]

Smolov Jr wk 2, day 2

Bench Press
10 x 3 x 127.5kg
I needed assists with the last 2 sets, having only had 4hrs sleep after nightshift didn't help.

Deadlifts
7 x 5 x 157.5kg
Hand still hurt but the lifts weren't too hard to complete. Back ached all the way through. Still belt ans strap free!

Chins
13 x bw
10 x bw
9 x bw

I'm going to enjoy my rest day today and get some good sleep!

 

[Braaq]

Hope your hand feels better bro, and I definitely know what it is like to train with lack of sleep At least your still hitting the weights hard bro. Great session all around , especially considering the circumstances.