El Freako: Staying North of Vag

[Lionheart]

Excellent work bro.Like always

 

[Samoan-Z]

Supersets? then do triple sets see problem solved. :imcoolurnot:

 

[El Freako]

Smolov Intense Squat Cycle - wk 4, day 3

Squats
3 x 130kg
4 x 155kg
4 x 165kg (I was only meant to do 3 x 4 x 165kg but I decided to up the weight for each set)
4 x 170kg
4 x 175kg (old PB for reps!)
Smolov is now over, thank Science. I'm stoked with my performance today definitely. My hams and hip flexors are as tight as hell and my quads are definitely going to be cramping tomorrow. In a week I test my new 1RM and I'm hoping for 185-190kg. 10kgs more and I hit 200. I'm almost tempted to run the mesocycle again just so I can tick that milestone off the box. However I might do a dead cycle in between since its been so long since I've pulled the bar.

 

[ironheart]

great squatting bro. good to hear that the smolov has given you such good results. now go and nail that 1rm next week buddy, and 200kg is just around the corner.

 

[Samoan-Z]

Looking nice bro, and getting stronger Good Luck on the 1rm.

 

[El Freako]

Did a bit of back and cardio today...

CG Pulldowns
3 x 8 x 98kg

WG Pullups
8 x bw
8 x bw
7 x bw
6 x bw
6 x bw

Superset
A1. Straight-Arm Pulldowns
15 x 24.25kg
15 x 26.75kg
15 x 26.75kg

Seated Reverse DB Flyes
3 x 12 x 12.5kg

25mins mixed cardio.

 

[Samoan-Z]

Nice pulldowns bor, those always seem to give me ab workout too lol.

 

[El Freako]

The Holocaust Cycle is being revived to finish me off until the new year. Its an extreme adaption of the Advance German Volume Training routine seen here: AGVT. I'll just do a chest/back, legs, arms 6-day split and cycle it through the working week with no rest days other than weekends. I should be able to cope with the load for the month and maybe a bit longer and it'll help burn a few Christmas calories as well. No heavy shoulder work because my shoulders have been playing up but I will be adding in shoulder rehab after chest. Abs and calves will be done regularly as time permits. I'll start it after I test my new squat 1rm.

Here's the new routine layout (see link for rep changes and loading)

The Holocaust V.2
Chest/Back 1
a1: Bench Press: 10 x 5
a2: Weighted Chins: 10 x 5
b1: Weighted Dips: 3 x 6-8
b2: DB Rows: 3 x 6-8
+ shoulder rehab

Legs 1
a1: Back Squats: 10 x 5
a2: Leg Curls: 10 x 5
b1: Bulgarian Split Squats: 3 x 6-8
b2: Good Mornings: 3 x 6-8
+ calves

Arms 1
a1: CG Press: 10 x 5
a2: EZbar Curl: 10 x 5
b2: Incline EZbar Extensions: 3 x 6-8
b2: Reverse Curls (or DB Curls): 3 x 6-8
+ abs

Chest/Back 2
a1: Floor/Rack Press: 10 x 5
a2: BB Rows: 10 x 5
b1: DB Incline Press: 3 x 6-8
b2: WG Pullups: 3 x 6-8
+ shoulder rehab

Legs 2
a1: Hack Squats: 10 x 5
a2: Deadlifts: 10 x 5
b1: OH Squats: 3 x 6-8
b2: GHRs: 3 x 6-8
+ calves

Arms 2
a1: JM Presses: 10 x 5
a2: Hammer Curls: 10 x 5
b2: Cable Pushdowns: 3 x 6-8
b2: Machine Preacher Curls: 3 x 6-8
+ abs
:crymeariver:

 

[PrinceVegeta]

Looks good man!

 

[Samoan-Z]

Looks good bud, best of luck bro.

 

[Big_Guns_Lance]

Best of luck on your new routine mate.

 

[El Freako]

Smolov Squats taper session

Squats
5 x 4 x 145kg

25mins cardio

 

[bambam55]

great work brother. How well are you growing right now?

 

[El Freako]

great work brother. How well are you growing right now?

Well after my Smolov Squat Cycle my jeans don't fit anymore and I'm looking fairly solid up top but carrying a bit of uninvited weight due to too much drinking. Hopefully I'll be able to move some of that while still keeping my strength and good mass over the next month or so. I'm sitting at 86kg at the moment and I'll be happy if I can knock that back a kilo or 2 and any strength.

 

[bambam55]

How are you recovering after the smolov. I know when I did the smolov jr on bench it took about a week for me to fully recover from it. Anytime your jeans dont fit anymore thats a good thing lol.

 

[El Freako]

How are you recovering after the smolov. I know when I did the smolov jr on bench it took about a week for me to fully recover from it. Anytime your jeans dont fit anymore thats a good thing lol.

My thighs are still aching a bit and they are so tight, its agony to try and cross my legs. I did a taper session today and I'm going to test my new 1rm on Wednesday or Thursday. The only other thing I'm doing is light cardio. Maybe some bodweight squats might help a bit too?

 

[ironheart]

good squatting there bro. now we're all waiting for that 200kg squat!

 

[El Freako]

good squatting there bro. now we're all waiting for that 200kg squat!

Cheers dude, fingers crossed.

 

[bambam55]

You could try some light stretching to help out too. I like to use a old jump rope around the end of my foot with my leg straight in the air to help stretch out the hamstrings. Get jacked up before you max bro

 

[Natzo]

Good luck on your new routine. Holocaust? can jews do it? santaeek