El Freako: Staying North of Vag

[Big_Guns_Lance]

HOLY MOLY! Look at that volume there, thats some crazy shit man, I don't no how your able to recover and progress.

Nice job on the weights man, heavy presses.

 

[Essensen]

HOLY MOLY! Look at that volume there, thats some crazy shit man, I don't no how your able to recover and progress.

The body can adapt to a lot of things....and high intensity can be just as taxing as high volume

Good luck with the squats today freako

 

[MarkoKoo]

Holocaust Cycle - session 1a

Superset 1
A1-Bench Press
10 x 70kg wu
10 x 70kg wu
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
5 x 112.5kg
4 x 112.5kg
4 x 112.5kg

A2-Weighted Neutral Grip Chins
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
4 x 15kg
4 x 15kg
I think I underestimated myself here, the AGVT article suggests that I shouldn't be able to complete as many of the reps as I did. But since I'm hitting the each bodypart every 3 sessions rather than every 5 I think it might be ok.

Superset 2
B1-Weighted Dips
8 x 15kg
8 x 15kg
8 x 15kg

B2-DB Rows
8 x 35kg
8 x 35kg
8 x 35kg
Have I ever mentioned how horrible supersets are? They're fucking horrible. Doing them is as much fun as hitting myself in the nuts with a hammer.

20 mins on the treadmill, fast walking.

I think you could add some volume at you workouts, or increase the weights. In my opinion you train too light.


And watch out the speed limit.

 

[Lionheart]

Holy volume!!!Sessions looking crazy man.Stay strong

 

[El Freako]

Smolov Squat Cycle - 1rm test
Warm-up
1 x 155kg (old PB)
1 x 170kg (temporary PB)
fail x 180kg
1 x 175kg (NEW PB!)
The Smolov mesocycle has added 20kg to my squat which is awesome. The intensity cycle is meant to give me another 20-30kg too. I think the 180kg might have been possible if I'd been able to psych myself up enough.

Holocaust Cycle - Session 1b
Supersets
A1-DB Shoulder Press
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg

A2-Upright Row
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
Both way too easy, I'll have bump it up a bit more for the next session.

B1-BTN BB Press
8 x 40kg
8 x 45kg
8 x 45kg

B2-DB Shrugs
10 x 45kg
10 x 45kg
10 x 45kg

 

[Essensen]

Awesome PB Freako - congrats

 

[Braaq]

Epic weakness, come back here when you plan on lifting like a man :io:






great PB buddy, what is with all this Volume!?

 

[El Freako]

Epic weakness, come back here when you plan on lifting like a man :io:

If you weren't so huge I'd give you a piece of my mind...:angrydude:

great PB buddy, what is with all this Volume!?

I'm giving Advance German Volume Training a try (see here: http://www.t-nation.com/free_online..._bodybuilding/advanced_german_volume_training) just to try something new for a while.

 

[Braaq]

I'm giving Advance German Volume Training a try (see here: http://www.t-nation.com/free_online..._bodybuilding/advanced_german_volume_training) just to try something new for a while.

Great idea bro! I did that with legs for a while and it yielded fantastic results. Never implemented it for the whole body so I am interested to see how it works for you.

 

[El Freako]

Great idea bro! I did that with legs for a while and it yielded fantastic results. Never implemented it for the whole body so I am interested to see how it works for you.

The proper way to do the program is a 5-day split including weekends but I never train weekends so I'll just be running an intense 3-day weekday split for a while. After I finish the squat cycle I'll reset it to a 4-day split and throw quads and hams in too. 10 sets of squats is going to make me bleed from the anus.

 

[philosopher]

10 sets of squats is going to make me bleed from the anus.

 

[MarkoKoo]

Congrats for you new squat record.:imcoolurnot:

 

[El Freako]

Yesterday - Holocaust Session 1c

Supersets
A1-CG Press
warmup
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg

A2-Heath Curls
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
Way too easy again. I might reset the numbers a bit heavier for the next cycle rather than doing a the alternate cycle of exercises. I think my problem has been that the AGVT article suggests picking an exercise which you can just do 10 reps with but since I've been doing low reps for so long I'm extra strong at that range while my endurance runs out when I go to a higher range.

B1-Cable Tri Pushdowns
8 x 48.75kg
8 x 48.75kg
8 x 48.75kg

B2-Reverse Curls
8 x 42.5
8 x 42.5
8 x 42.5

 

[Samoan-Z]

Yeah if you hti a low rep heavy weight cycle when coming out of it you have to increase the weight on your high rep sets or else you'll find wasted time.

good effort man and nice to recognize you have improved, looking forward to seeing your next workout man. GET BIG!

 

[Big_Guns_Lance]

Great workout man, heavy CGP. I don't know how your doing that much volume though.

 

[Hypocrisy86]

Awesome work man!!
those sets are innnsaane
no wonder why its called holocaust session!

 

[Natzo]

man with that many sets it sure is holocaust training!

Strong CG's! strong session overall!

 

[El Freako]

Got to the gym late (again) so I ad to split the weights session up and ditch most of my planned cardio.

Holocaust session 2a
Superset
A1-Hammer Strength Chest Press
5 x 150kg
5 x 150kg
5 x 150kg
5 x 160kg
4 x 160kg
2 x 160kg
2 x 160kg
4 x 150kg
4 x 150kg
2 x 150kg

A2-Machine Supported Row
5 x 115kg
5 x 115kg
5 x 115kg
5 x 115kg
5 x 124kg
5 x 124kg
5 x 124kg
5 x 124kg
4 x 124kg
4 x 124kg
I played around with the weights a bit on these to get a higher intensity than the last chest session, it worked, I hurted.

(came back at lunch)
Speed Squats
3 x 15 x 50kg

Superset
B1-DB Incline Press
8 x 45kg
7 x 45kg
7 x 45kg
My chest was murdered from earlier.

B2-Weighted Wide Grip Pullups
8 x 10kg
8 x 10kg
9 x 10kg

10mins on the treadmill, fast walking pace.

 

[Hypocrisy86]

congrats again mate, looks like the intensity is like walking thru a park for you
insane..

 

[El Freako]

congrats again mate, looks like the intensity is like walking thru a park for you
insane..

Cheers Steve, I'm slowly getting used to the supersetting again as well. It doesn't leave me so close to death anymore.