El Freako: Staying North of Vag

[Big_Guns_Lance]

Nice workout man, like i said before heavy deads and benches. And you use no straps on deads.

 

[pGhi]

yeah niceworkout man! Great benching and dl in there bud

 

[El Freako]

Smolov Jr wk 2, day 3

Deadlifts
8 x 4 x 165kg
I had a shit start to the session, my grip just wasn't working for some reason so I used straps for the first set. I psyched myself up a bit more and tried again without straps and did the rest of the sets strapless but my grip was definately not top notch today. My lower back was caning the entire way through, next week is going to kill.

Bench Press
6 x 6 x 110kg
Once again this was quite hard after deads.

Chins
12 x bw
10 x bw
9 x bw

 

[frezzy]

To be worn out, but still put up those solid numbers on bench is crazy! Good work bro!

 

[Bulkboy]

those deadlifts are fucking awesome, and for such amount of volume too. great stuff man. im impressed to see how well ur strenght holds up on the bench after such heavy deads. after deads all i wanna do is eat and sleep=D

 

[tkD]

great deads as usual bro

 

[Rageking]

damn im getting sore just reading about this program
those deads are killers

 

[Big_Guns_Lance]

Those deadlifts are just awesome man, and those benches keep up the good work mate

 

[El Freako]

Smolov Jr week 2, day 4

Couldn't do the workout on Friday so it was relegated to Saturday.

Deadlifts
10 x 3 x 175kg
Epic grip failure today. I made 2 attempts without straps to start off with but didn't get anymore than 1 rep out. It was a pretty damn hard even with straps. My last 2 sets were killers.

Bench Press
7 x 5 x 117.5kg
These were relatively easy considering I'd just finished deads and I gave myself minimal rest time because I was in a hurry.

Superset
Straight-bar Curl
12 x 40kg
8 x 40kg

Cable Tri Extensions
15 x 48.5kg
12 x 48.5kg

Next week is going to be brutal.

 

[Rageking]

got it done
next week sounds like pain

 

[tkD]

killer deads bro, keep going on them

 

[Big_Guns_Lance]

Heavy deads there bro! and those cable extensions are heavy also, nice workout

 

[El Freako]

Smolov Jr wk 3, day 1

Bench Press
8 x 4 x 125kg

later on my lunchbreak...

Deadlifts
6 x 6 x 152.5kg
Fuck this hurt!!! I am so stiff now. Grip still isn't top-notch. I'm not looking forward to the 10 sets on Friday.

 

[El Freako]

Day after report...

Lower back = pain
Hips = pain
Tris = pain
Rear delts and traps = pain
Forearms = pain
Chest = surprisingly ok

I forgot to mention that I was strap and belt free yesterday.

 

[Bulkboy]

damn, awesome benching man, and deadlifting, how do u feel the strenght is progressing as opposed to less frequent stimulation?

 

[tkD]

a lot of pain there, but in a good way, no?

 

[Mikew]

PAIN!!! Pain is good, good pain. Amirite?

Good work mate.

 

[El Freako]

Smolov Jr wk 3, day 2

Bench Press
10 x 3 x 132.5kg
My shoulders and tris wsere aching the entire way though and still are.

Deadlifts
7 x 5 x 162.5k
Today is the first day that I've ever felt that I never want to do an exercise ever again. My lower back was so sore. I couldn't even bend over and pick up my towel properly. I tried my belt on the third set but it actually hindered my lift rather than helping it. My grip gave out during the 5th set so I had to use straps for the last 2. I am going to be so glad when this program is over, I feel like a cripple today.

damn, awesome benching man, and deadlifting, how do u feel the strenght is progressing as opposed to less frequent stimulation?

Its hard to tell with such frequent workouts but since I've been coping pretty well with the workload so far I think my results will be good. I'm looking forward to going for my new PB after my week off. 200 club I'm back!

 

[El Freako]

Morning after update: the truth of my existence is pain. Owwwwww! :crymeariver:

 

[Bulkboy]

^^haha

i dont know how u are able to do such a routine man, i would never be up for that shit. deadlifting 4 times a week and benching 4 times a week, holy crapper. what are u gonna do when ur done with the smolov cycle mate?