El Freako: Staying North of Vag

[Lionheart]

Excellent work w bench and squats bro.That smolov routine looks very hard ,ill pray for you!

 

[philosopher]

I didn't make it into the gym on Friday due to having to start work early so I'm resetting my Smolov cycle to start on Thursday, I've also decided to do the whole cycle rather than just the 4 week mesocycle. It'll fit in perfectly with my Oktoberfest trip now!

Is beer good for recovery?

haha Oktoberfest ftw. Lots of beer and cute girls with nice outfits.

Btw beer sucks for the muscles, you cant get more catabolic by drinking lots of beer, bad eating and no sleep. But who cares, you have to have some fun once in a while.

 

[Hypocrisy86]

Keep up the hard work man,
squats looking good,

 

[Rageking]

Btw beer sucks for the muscles, you cant get more catabolic by drinking lots of beer, bad eating and no sleep. But who cares, you have to have some fun once in a while.

 

[Big_Guns_Lance]

That last session was great man, 130kg close-grip bench!

 

[El Freako]

haha Oktoberfest ftw. Lots of beer and cute girls with nice outfits.

Btw beer sucks for the muscles, you cant get more catabolic by drinking lots of beer, bad eating and no sleep. But who cares, you have to have some fun once in a while.

There'll be lots of sausage and pork-knuckle

 

[PrinceVegeta]

awesome strength man! those Gc are huge and ur squats arent bad either

 

[El Freako]

Starting the new Smolov cycle today, here's a write-up of it:

Done THU/FRI/MON/TUE

Week 1 4x9x109---5x7x116---7x5x124---10x3x132

Week 2 4x9x119---5x7x126---7x5x134---10x3x142

Week 3 4x9x124---5x7x131---7x5x139---10x3x147

Week 4 TEST NEW 1RM


Smolov Switching Mesocycle
From 9/10/2008 to 21/10/2008
Plyometrics and speed work

Followed by the Intensity cycle (with an estimate new 1rm of 165)
Done WED/FRI/MON


Week 1
3x 107
4x 124
3x4x 140
5x 140


3x 99
3x 116
4x 132
3x 149
2x5x 140


4x 107
4x 116
5x4x 132


Week 2
4x 99
4x 116
4x 132
3x 149
2x4x 149


3x 107
3x 124
3x 140
3x3x 149
3x 157


3x 107
3x 124
4x 140
4x5x 149


Week 3
3x 99
3x 116
3x 132
5x5x 149


3x 99
3x 116
3x 132
2x3x 157


3x 107
3x 124
3x 140
4x3x 157


Week 4
3x 116
4x 132
5x5x 149


3x 116
3x 132
4x3x 157


3x 124
4x 149
3x4x 157


Week 5
Taper
4x 124
4x4x 140


TEST NEW 1RM

 

[Hypocrisy86]

kool man, though that stuff is confusing lol.

 

[El Freako]

Yesterday

Once again I was late to the gym and had to get all of this done in 40mins
Squats
2 x 10 x 60kg wu
4 x 9 x 110kg
I was rooted once again after squats. I swear the 4 x 9 day is the hardest to get through.

Bench Press
12 x 60kg
6 x 90kg
5 x 5 x 120kg
Now I felt like puking.

DB Shoulder Press
3 x 8 x 30kg
Only kept my lunch down through pure force of will, didn't do any tri work because of this.

I'm setting myself some new guidlelines after yesterday.
1/ take 5-10mins to get your breath back after heavy squats.
2/ leave for the gym earlier you dumb fuck!

 

[Chesticles]

Strong triceps Freak, your close gripping more then your benching (just )

 

[MarkoKoo]

Yesterday

Once again I was late to the gym and had to get all of this done in 40mins
Squats
2 x 10 x 60kg wu
4 x 9 x 110kg
I was rooted once again after squats. I swear the 4 x 9 day is the hardest to get through.

Bench Press
12 x 60kg
6 x 90kg
5 x 5 x 120kg
Now I felt like puking.

DB Shoulder Press
3 x 8 x 30kg
Only kept my lunch down through pure force of will, didn't do any tri work because of this.

I'm setting myself some new guidlelines after yesterday.
1/ take 5-10mins to get your breath back after heavy squats.
2/ leave for the gym earlier you dumb fuck!

I wonder why you felt like puking?:wutyousay: Good session as always.

 

[Skeptic]

That look slike a rough session Freako, great work!

 

[El Freako]

Strong triceps Freak, your close gripping more then your benching (just )

Not quite, I could push out 5 x 130 if I wanted to.

Cheers for all the support guys!

 

[Mikew]

Awesome session, despite the time limit. Seems like a couple of good advices your giving yourself too

 

[El Freako]

Smolov Squat Cycle - Wk 1, Day 2

Squats
2 x 10 x 60kg wu
5 x 7 x 120kg
I should also mention that I've started squatting in just my socks, it feels so much better I must say.

Supported Machine Rows
5 x 98kg
2 x 5 x 105kg
5 x 119kg, 3 x 124kg, 1 + hold x 129kg

WG Pullups
8 x bw
8 x bw
6 x bw
4 x bw

Seated Rear-Delt Fly
15 x 10kg
12 x 12.5kg, then I called myself a pussy and did 5 more
12 x 12.5kg, this time I was done

Low-incline Tri-extensions
15 x 17.5kg
12 x 40kg
10 x 40kg
8 x 40kg

EzBar Curls
Wide grip 10 x 47.5kg
Normal grip 10 x 47.5kg
Close grip 8 x 47.5kg

Superset
Cable Crunches
2 x 20 x 43.75kg

Weighted Knee Raises
15 x 10kg
10 x 10kg, 5 x bw

A pretty good session although my back is aching a bit from the squats.

 

[philosopher]

Aaah a Smolov Squat cycle, you gotto love it. Good luck m8.

 

[The_KM]

Lower back aching = shit in face. HATE IT. Nice session tho bud!

 

[El Freako]

Smolov Squat Cycle - Wk 1, day 3

Squats
2 x 10 x 80kg wu
7 x 5 x 125kg
Hard but no problem.

Bench Press
2 x 6 x 80kg
3 x 110kg
3 x 130kg
2 x 3 x 140kg
2 x 6 x 110kg
I was weak as hell after the squats but this still went ok.

DB Shoulder Press
3 x 6 x 35kg

Low Incline Tri Extensions
3 x 10 x 40kg

A pretty good session, although my back is murdered. I've given in and am doing all my squats with the aid of a belt because it hurts too much otherwise. I have however given away the sissy pad on the bar to balance my manliness factor.

 

[Daniel Andersson]

Nice stuff El Freako