El Freako: Staying North of Vag

[El Freako]

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

Yes, homosexuals, communists and political dissenters too.

 

[Natzo]

Yes, homosexuals, communists and political dissenters too.

you're the man!biggrinsanta

 

[El Freako]

Did a light upper body session today but it was still a killer because I supersetted it with no rest in between sets.

A1. Bench Press
10 x 100kg
8 x 100kg
6 x 100kg

A2. Pullups
3 x 10 x bw

B1. Dips
3 x 10 x bw

B2. Machine Supported Row
3 x 10 x 77kg

Shoudler Rehab
C1. Internal Rotation
2 x 15

C2. External Rotation
2 x 15

C3. DB Cuban Presses
2 x 15 x 5kg

25mins cardio

 

[Samoan-Z]

Damn that workout looks like it was a fire workout set geez man.

 

[bambam55]

No rest wooo, I'm sure you burned some calories on that one

 

[philosopher]

Nice workout Feako. Keep up the good work\

 

[El Freako]

Well today I finally stopped whining about being sick, sowed up my vagina and borrowed my balls back from my wife. Off to the squat rack I went to set a new PB. Old PB = 175kg

Squats
warm-up
5 x 60kg
5 x 70kg
3 x 90kg
3 x 110kg
3 x 130kg
2 x 140kg
1 x 150kg
1 x 160kg
1 x 170kg

1 x 185kg new PB
1 x 190kg new PB
Unfortunately I was unable to try any heavier because I ran out of time, they were closing the gym and came and told me to get out.

200kg is in my sights!

 

[tim290280]

^^ You're ballz are allowed out???

Congrats on the new PB! Pwn that 200kg next week.

 

[Samoan-Z]

Nice one bro, congrats on the PB.

 

[El Freako]

I'm trying deads out for the first time in months tonight then I'll be starting my Holocaust Cycle V.2. Time for anal rape.

 

[Essensen]

Damn Freako - that's one helluva PB; congrats santasmile You'll be taking that 200kg milestone very soon!

 

[El Freako]

Got to the gym tonight to discover that it was flooded so I had to hike 25 minutes up the road to the next gym, severely limiting my training time. I gave my Holocaust cycle a raincheck in preference to doing some deadlifting.

Deadlifts
5 x 60kg
5 x 100kg
3 x 140kg
3 x 160kg
1 x 180kg
1 x 200kg (very easy)
fail x 220kg (grip failure but I got the bar up to my knees)
fail x 220kg (same again)
fail x 220kg (with straps, I was too fried after the initial 2 attempts, didn't quite get the bar past my knees)
Its good to see that I haven't lost any strength in my deads, especially considering I did my squat max yesterday. I think with a bit of grip work I'll be pulling 220-30kg pretty soon. I want to work on doing it without straps if I can.

Good Mornings
5 x 8 x 45kg

 

[Samoan-Z]

Nice one bud, yea the grip can kill ya. I'd suggest mvoing a some grip training in on an arm day take the heaviest dumbells and pick up and hold them at your side for about 4 sets of 30 seconds.

It's helped me.

 

[El Freako]

Nice one bud, yea the grip can kill ya. I'd suggest mvoing a some grip training in on an arm day take the heaviest dumbells and pick up and hold them at your side for about 4 sets of 30 seconds.

It's helped me.

I got stumpy fingers, that's my problem. The heaviest DBs I have access to are only 45-50kg and I can hold onto those for quite a while, I'm thinking:

• pinch grip work with 20-25kg plates
• heavy shrugs w/o straps for reps
• and of course, lots of heavy deads

 

[bambam55]

great idea with pinch grip work.... I tried that during the summer and it really made my hands a lot stronger. The more plates the harder it gets.

 

[Skeptic]

HUUGE squatting and deadlifting Freako! You still have nancy boy grip though

 

[El Freako]

Why you little!

 

[PrizeFighteR]

Can't wait to see ya get that 200

What is pinhc grip work exactly?

 

[El Freako]

Can't wait to see ya get that 200

What is pinch grip work exactly?

 

[El Freako]

Volume is the new black

Holocaust Cycle V.2 - session 1a
Supersets
Chest/Back

A1. Bench Press
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
4 x 120kg
5 x 120kg
5 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg


A2. Weighted Chins (Neutral Grip)
5 x 25kg
5 x 25kg
5 x 25kg
5 x 25kg
5 x 25kg
5 x 25kg
4 x 25kg
4 x 25kg
3 x 25kg
3 x 25kg


B1. Weighted Dips
8 x 25kg
6 x 25kg
6 x 25kg
I was totally fucked after benching, these were fucking hard!

B2. Cable Rows
8 x 84kg
8 x 91kg
8 x 91kg
I've substituted these in place of DB rows as I've read that with proper form the scapular retraction could be good for my shoulders.

Ran out of time for shoulder prehab so I'll do some tomorrow on arm day.

On a funny note, a group of guys came up to me at the beginning of my bench session and asked how many sets I had to go. When I replied "10", they looked at me like I was fucking there mother right in front of them. My bench bitches! They then moved on to hog the squat rack for half an hour doing weak-as-piss BTN presses with barely more than the bar. I was nearly going to tell them to go and use the moulded bars and leave the rack free for someone who actually needs to use it. They can count themselves lucky it wasn't my leg day. I suppose at least they weren't doing curls...

Spoiler

Jeez I sound like an arsehole don't I