El Freako: Staying North of Vag

[The_KM]

Textbook sessions bro! Keep up the good work! You for real are a beast.

Front squats are an awkward exercise. Based on the bar placement, arm placement, pinging of the collar bone, etc. The motion isn't natural in the least bit so going heavy on that exercise, FOR ME, is much more stressful.

 

[El Freako]

Nice couple of sessions in here Freako, the true freak. Why dont you like fron squats? They are the best...for me atleast

The bar placement is so fucking uncomfortable.

 

[El Freako]

Last nights pull session

Bent Row 1rm test
10 x 60kg wu
10 x 60kg
2 x 100kg
1 x 110kg
fail x 120kg
fail x 120kg
1 x 110kg
1 x 110kg

SLDL
3 x 8 x 120kg

Underhand Chins
10 x bw
10 x 10kg
8 x 10kg
6 x 7kg
8 x bw
6 x bw

Rear-delt Rows
3 x 10 x 50kg

Machine Curls
12 x 15kg wu
10 x 35kg
10 x 30kg
10 x 25kg

All of my 1rms are tested now and I'm feeling pretty recovered so I can start my push/pull routine next week.

 

[The_KM]

Killer weights, your barbell rows are very high, impressive man.

Quick question though what does WU mean?:wutyousay:

 

[El Freako]

Warm Up my young padouin learner...

 

[The_KM]

LMAO.....oh!

:io:

 

[h0ke]

Solid sessions Freak! Some great weights there brotha. Keep it up

 

[Essensen]

Lookin' forward to some heavy ass weights in your new push/pull-routine

 

[Hypocrisy86]

Awesome bro, cant wait for the next update!

 

[El Freako]

Here's an xl sheet of my program...

 

[pGhi]

That looks nice especially those SLDL`s looking good boy

 

[PrinceVegeta]

Row strength is awesome! good luck with ur new split!

 

[Mikew]

Looking mighty strong there mate. Looking forward to the next session.

 

[El Freako]

Todays push session

Bench Press
10 x 60kg wu
6 x 100kg wu
10 x 3 x 127.5kg
I decided to cut it back to 3 reps and it made it much easier to handle. Only needed an assist on my last rep.

Front Squats
10 x 60kg wu
8 x 5 x 80kg
These still suck but felt much lighter than last time.

Military Press
10 x 30kg wu
10 x 40kg wu
6 x 80kg
4 x 80kg
I was getting bad twinges in my left shoulder so I quit these. Hopefully I won't have the same problem next week.

It was at this point I realised I had run out of time and had to get to work. On my lunch break I came back to the gym.

Incline DB Presses
10 x 17.5kg wu
10 x 32.5kg wu
3 x 8 x 40kg

Incline EZbar Extensions
2 x 12 x 27.5kg
9 x 27.5kg, 6 x 22.5kg

Then cardio... Tomorrow its deadlift time!

 

[ironheart]

nice push session there bud. your bench is really getting strong.

 

[Rageking]

good shit man

 

[The_KM]

Awesome sessions man, now that I know what WU means makes it a lot easier.
Awesome work man keep hittn it hard.

 

[MarkoKoo]

How about bench, only 10*3*127,5kg?

 

[Mikew]

DEATHLIFT, WE WANT THEM!

 

[El Freako]

Today's pull session

Deathlifts
10 x 60kg wu
8 x 100kg wu
4 x 140kg wu
10 x 3 x 177.5kg

O.S.S. T-bar Row
10 x 40kg
8 x 5 x 87.5kg

Didn't leave myself enough time again so I came back at lunch.
WG Pullups
6 x 10kg
6 x 7.5kg
8 x bw
8 x bw
7 x bw
7 x bw
6 x bw
4 x bw

WG Upright Rows
3 x 10 x 50kg

Reverse Curls
10 x 15kg
3 x 10 x 30kg

Standing Calf Raises
10 x 42kg
2 x 10 x 124kg
2 x 10 x 106kg
10 x 88kg

Heath Curls
10 x 15kg
10 x 20kg

Superset
Cable Crunches
2 x 25 x 36.75kg

Weighted Knee Raises
2 x 15 x 15kg