El Freako: Staying North of Vag

[El Freako]

Cheers for the comments fellas!

Holocaust Cycle V.2 - session 3a
Legs

Superset
A1. Squats
5 x 145kg
5 x 145kg
5 x 145kg
5 x 145kg
5 x 145kg
4 x 145kg
4 x 145kg
3 x 145kg
3 x 145kg
3 x 145kg

A2. Lying Leg Curls
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
4 x 80kg
3 x 80kg
5 x 70kg (had to drop the weight as I couldn't even move 80kg)
4 x 70kg
3 x 70kg

Squats almost killed me today. Towards the end I'd drop down into the hole then face a psychological battle with myself over whether I was going to try and stand up again. I won but only just. Ran out of time for accessory work today because I was taking so long to recover after each set. I might do some tomorrow depending on whether or not I can walk.

 

[Samoan-Z]

Nice one bro, we all got that psychological battle but I squat without a spot so for me it's fucking get it or be stuck there and prolly die.

 

[El Freako]

Nice one bro, we all got that psychological battle but I squat without a spot so for me it's fucking get it or be stuck there and prolly die.

I also squat alone, and in those last 3 sets dying was looking pretty inviting.

 

[Samoan-Z]

I also squat alone, and in those last 3 sets dying was looking pretty inviting.

LOL! I hear ya.
But gotta push forward bro, it's the difference between us and humans

 

[El Freako]

Today we present: the list of things Ben did at the gym that freaked the shit out of the pansies that also train there, aka...

Holocaust Cycle V.2 - session 1b
Chest/Back

Supersets
A1. Rack Press
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
4 x 120kg
4 x 120kg
3 x 120kg
3 x 120kg
These made a lot of nose when they hit the rack, trainers gave me dirty looks, I lol'd and got back to my training.

A2. Bent Rows
10 x 5 x 100kg
Too easy!

Poor time management again meant I ran out of time but I returned at lunch...
(Accessory work from yesterday's and today's sessions)
Supersets
B1. Good Mornings
3 x 8 x 80kg
Could have gone heavier I think.

B2. Bulgarian Split Squats
8 x 60kg
Didn't complete a second set because my back started playing up big time! Will continue to do these but with much less weight.

C1. Incline DB Presses
8 x 45kg
8 x 45kg
6 x 45kg

C2. WG Pullups
8 x bw
8 x bw
6 x bw

Shoulder Rehab
D1. Y-T-W Complex
3 x 10 x 2.5kg

D2. Face Pulls
3 x 10 x 6.25kg

Abs
Standing Cable Crunches
3 x 15 x 48.75kg
These are so much harder than kneeling crunches.

My ass is going to hurt so much tomorrow after those good mornings.

 

[PrinceVegeta]

Great work freako, thats a lot of volume for squats!

 

[Essensen]

I like the volume you are putting up - good sessions lately! But you gotta start learning to optimize your time-management

 

[bambam55]

Great work freako

 

[PrizeFighteR]

lol at gym people! When are you starting Westside Ben?

 

[tim290280]

I like those squat sets! You won't be able to do them now that you are late 20's early 30's!!

I was doing 10 sets of 3 as part of a weightlifting cycle. About set 7 you were done. I supersetted with SLDL which didn't help!

Anyway; don't let anyone tell you are old now and that your bones will soon be dust. You are entering your best years now.

 

[Samoan-Z]

Nice work bud, age ain't shit there's 50-70 year old powerlifters that still out lift me, the best is yet to come.

 

[jonathan]

crazy volume on those squats man
great sessions

 

[El Freako]

Holocaust Cycle V.2 - session 2b
Arms

Supersets
A1. JM Presses
5 x 50kg
5 x 50kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 70kg
4 x 70kg
3 x 70kg
6 x 50kg
Not the best choice of exercise I have decided as I have never done these before an my form needs a lot of practice.

A2. EZbar Curls
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
4 x 50kg
4 x 50kg
3 x 50kg
4 x 50kg

B1. Cable Pushdowns
10 x 41.25kg
8 x 48.75kg
10 x 48.75kg

B2. Machine Preacher Curls
8 x 40kg
4 x 50kg, 2 x 40kg
8 x 40kg
Good session, arms feel great now.

 

[PrinceVegeta]

what are JM presses? strong curls man!

 

[PrizeFighteR]

JM presses are the tits Freako!! You should give Tate presses a look as well. These workouts look brutal

what are JM presses? strong curls man!

Kinda long b/c of the intro, but gives you everything. I'm sure Freako could add some here. Start watching at 3:55 to skip intro.

 

[El Freako]

JM presses are the tits Freako!! You should give Tate presses a look as well. These workouts look brutal

Kinda long b/c of the intro, but gives you everything. I'm sure Freako could add some here. Start watching at 3:55 to skip intro.

That's the exact same vid I was going to post. JMs sure are brutal on your elbows with high volume. :crymeariver:

Also, in response to your earlier question: I'm starting Westside in January one I'm done with this volume cycle I'm on.

 

[Samoan-Z]

Nice session bro, looking forward to having sore arms? lmao

 

[PrizeFighteR]

That's the exact same vid I was going to post. JMs sure are brutal on your elbows with high volume. :crymeariver:

Also, in response to your earlier question: I'm starting Westside in January one I'm done with this volume cycle I'm on.

Haha yeah you went damn heavy on them. Tate presses might be good for you. I'm on week 2 of Westside and I freaking love it!

 

[KurtyJ99]

Crazy volume my man, u must spend a good hour in the gym.

 

[Hypocrisy86]

another sturdy sessions Ben, keep it up bro
those arms will be arnie-huge.