El Freako: Staying North of Vag

[Daniel Andersson]

Damn, you are teh big nasty bro
Awesome weights all over

 

[Bulkboy]

dayum, that is some sick benching right there freako awesome stuff bro, chins looks solid aswell

 

[MarkoKoo]

I loosely followed the Westside ME Bench template today.

Bench Press
6 x 100
3 x 120
3 x 125
3 x 130
3 x 135
3 x 140
2 x 145
1 x 150
1 x 155
1 x 160 (I'm not totally certain on this one, the guy spotting me said he didn't help but he did touch the bar so I can't really count it as a true unassisted rep).
I started practising proper powerlifting bench style today. Planting my feet for leg drive then arching my back more than normal and digging my traps into the bench. It felt good but I sure as fuck need to stretch my hip flexors more after all these squats. They're fucking tight as!

Superset
A1. Weighted Chins
5 x 25kg
5 x 25kg
4 x 25kg
3 x 25kg
3 x 25kg

A2. DB Press
12 x 45kg
8 x 45kg
7 x 45kg
6 x 45kg
6 x 45kg

Superset
B1. Cable Tri-Pushdowns w/ Rope
10 x 36.25
10 x 36.25
10 x 36.25

B2. Shoulder Rehab (External/Internal Rotations)
2 x 15/2 x 15
2 x 15/2 x 15
Good session. I was happy to see my chest is still going strong while I've been concentrating on my squats. I'm going to do DE day on Thursday and see how that feels.

Good benching bro, heavy weights.

 

[Samoan-Z]

Nice Benching bud... but there a different way to bench? lol I didn't know about it lol.

 

[El Freako]

Nice Benching bud... but there a different way to bench? lol I didn't know about it lol.

I've never focussed on leg drive before, nor used an exaggerated arch so its different for me. Plus I've always flared my elbows a bit too much apparently.

 

[Lionheart]

Strong pressing bro.160kg is huge!!Nice heavy chins there also

 

[PistolPete]

Awesome benching session man! Just crazy ass strength. I'm totally with you on the powerlifting style of benching, I really think its the safest/strongest was to bench.

That's real wise of you to do the rehab on your shoulder man, that's going to pay off in the long run.

 

[El Freako]

I tried out a new gym today which is actually only 20mins walk away from my regular one. Its in a bit of an upmarket residential area so it was douche-bag city and ridiculously busy but on the upside it has a much great range of equipment and its DBs go up to 60kg! I think I'll be returning to hog the douche-bags' squat rack again soon.

Smolov Intense Squat Cycle - wk 3, day 3

Squats
3 x 115kg
3 x 130kg
3 x 145kg
4 x 3 x 165kg
This was hard today, but once again I'd only had 4 hours sleep prior so I think that's the most contributing factor. More sleep next time!

GHRs
12 x bw
12 x bw
12 x bw
Its the first time I've ever done these and I have developed much respect for those people who can do them without having to push off the ground. It might take a while for me to perfect them.

Superset
A1. Cable Crunches
20 x 90kg
20 x 90kg
20 x 90kg
Don't read into the weight much, it didn't feel like 90kg.

A2. Weighted Knee Raises
15 x 12.5kg
12 x 12.5kg
12 x 12.5kg

Machine Back Extensions
15 x ?
15 x ?
15 x ?

 

[tim290280]

GHRs are the best hamstring exercise!! I don't have a decent setup to be able to do them at home. The couple of times I have done them I've lasted a couple of reps. The station based ones (with the foot plate and padded knee thing and use of back ext) I've only had the privelige of doing once and they were terrific.

Oh and your squats pwn!

 

[El Freako]

GHRs are the best hamstring exercise!! I don't have a decent setup to be able to do them at home. The couple of times I have done them I've lasted a couple of reps. The station based ones (with the foot plate and padded knee thing and use of back ext) I've only had the privelige of doing once and they were terrific.

Oh and your squats pwn!

Thank you kind sir. I used a Macgyver rig with a bench in front of the lat pulldown. I hooked my ankles under the thigh-pads and dropped onto the bench. Douche-bags looked at me funny.

 

[tim290280]

^^ Of course they looked at you funny. You weren't doing a bicep curl.

 

[Skeptic]

GHR! i wana get into GHR's but i gotta increase my hamstring strength well... HEAPS first.

great squatting also Ben!

EDIT: 4000posts you should feel special

 

[El Freako]

GHR! i wana get into GHR's but i gotta increase my hamstring strength well... HEAPS first.

great squatting also Ben!

Cheers Skippy. Just push off the ground to start the movement, its what I have to do. I'm looking forward to the day I can do them weighted.

 

[Hypocrisy86]

congrats mate on those squats
looking good !

 

[Samoan-Z]

Good job bro, nice squats and ....wtf

This was hard today, but once again I'd only had 4 hours sleep prior so I think that's the most contributing factor. More sleep next time!

..... You are making me angry... you won't like me angry... must...squat!

 

[El Freako]

Don't eat me Z!

 

[Samoan-Z]

Don't eat me Z!

*Stares at El Freako*

:ihavesandinmyvagina

 

[DriDDeRz]

Nice recent session bro! u seem to be killing those squats

 

[Rocky]

Awesome benches especially with all those sets leading up to the 160kg!
Squatting was superfluous especially given the lack of sleep!

 

[Big_Guns_Lance]

Great workout there Freako !

Killer weight on the squats.