El Freako: Staying North of Vag

[Skeptic]

great squatting freako... 3x170kg next week ?

 

[El Freako]

great squatting freako... 3x170kg next week ?

Sadly no, I don't go above 165kg in this cycle, but my set and then rep numbers will increase.

 

[Skeptic]

nice one! good to see

 

[Rageking]

damn you freako stop increasing the weights, ill never be able to catch you

 

[Lionheart]

Good squats bro.Curls and CGs looking strong also

 

[Bulkboy]

wow, ur squats have increased like hell since last time man! good work u could probably get 180 kg for a rep ATG now, dont u think?

 

[PistolPete]

He's a freak with those squats!! Keep it going man, your strength is really progressing, awesome job! How do your legs feel after that session?

 

[Big_Guns_Lance]

Your squats have greatly increased there mate. congrats on that and next time, get more reps like you said you could have got!

 

[El Freako]

wow, ur squats have increased like hell since last time man! good work u could probably get 180 kg for a rep ATG now, dont u think?

I fucking hope so! I'm going for a 190 at least when I finish the smolov cycle.

He's a freak with those squats!! Keep it going man, your strength is really progressing, awesome job! How do your legs feel after that session?

Like fucking concrete. I'm having major problems reaching my shoe laces.

Chest/Back

Superset
Ghetto Decline Bench Press
5 x 130kg
5 x 130kg
4 x 130kg
3 x 130kg
5 x 130kg
Wasn't the most stable rig in the world. I had a flat bench raised up on a step and a 10kg plate in the squat rack but I had to hang on to the bench with my ankles and couldn't keep steady on the bench which is why I lost reps on the 3rd and 4th set.

Weighted Chins
2 x 40kg (a bit hard this time around), 4 x 30kg (too easy)
3.5 x 40kg
3.5 x 40kg
4 x 35kg
3 x 35kg
These were harder than last week which was lame.

Superset
Incline Smith Bench
12 x 70kg
10 x 90kg
6 x 90kg, rest-pause, 1 x 90kg

Supported Machine Row
12 x 105kg
10 x 105kg
8 x 105kg

 

[PrinceVegeta]

Nice man! A raw pw contest!

How much u think u can total in 3 lifts raw?500kg?

 

[El Freako]

Nice man! A raw pw contest!

How much u think u can total in 3 lifts raw?500kg?

Currently: bench-160kg, squat-180kg, dead-210kg= 550kg

 

[PrinceVegeta]

^u beast! awesome! with some extra training and kcals i know u will do 600kg at ur meet man!

 

[Samoan-Z]

Looking strong bud! Keep it up!

 

[El Freako]

^u beast! awesome! with some extra training and kcals i know u will do 600kg at ur meet man!

Yeah I reckon I've got a bit more strength in my legs to gain but my bench will probably remain fairly stable. I need to do some more shoulder rehab before I go to crazy with it. 160kg is frickin' heavy let me tell you.

 

[Rocky]

Damn right 160kg is heavy! That's an impressive total you have there!

 

[El Freako]

Smolov Intense Squat Cycle - wk 2, day 3

Squats
3 x 115kg
3 x 130kg
4 x 145kg
3 x 5 x 155kg
3,2 x 155kg (had to rest after 3 reps)
Well I finally hit a wall today on the 5-rep sets, although it could have been due to the fact that I was up until 6am in the MM chatbox. Stupid bastard that I am. On the upside I sure scared the shit out of a few fellas at the gym today, apparently they've never seen heavy weights before. I've got to do 5 x 5 155kg on Friday, I have a feeling that's going to royally fuck me in the ass.

 

[Skeptic]

i smell rape.

 

[miamiracing]

^rofl

your session looks damn strong bro

 

[Big_Guns_Lance]

Strong session freako, heavy squats there.

 

[El Freako]

Chest/Back/Arms

A1. Bench Press
10 x 100kg
8 x 110kg
6 x 120kg
4 x 130kg + 1 assist
2 x 140kg + 1 assist

A2. Pullups
10 x bw
8 x 10kg
6 x 15kg
4 x 20kg
3 x 25kg

B1. Dips
15 x bw
12 x 12.5kg
12 x 20kg

B2. Bent BB Rows
10 x 90kg
8 x 90kg
8 x 90kg

C1. Incline BB Tri-Extension
15 x 30kg
15 x 30kg
15 x 30kg

C2. Reverse BB Curls
12 x 30kg
12 x 30kg
10 x 30kg
Decided to do something different rather today than just heavy sets for the first superset. Epic pump.