El Freako: Staying North of Vag

[PrinceVegeta]

40 min is quick for that workout man! good job!

 

[miamiracing]

sup bro,

careful with that shoulder, i got that shit since a year and it comes and goes.. oh well but your strength is awesome.. keep pushing hard playa

 

[El Freako]

Oh you've got aches and pains too, old man!


So what sort of shoulder pain is it?

Its hard to say, not being an expert, but it mainly plays up after incline and MP work but it also hurts a bit after huge bench volume. I don't think its the delt itself which leads me to believe its a rotator cuff problem.

I don't do much incline work anymore and haven't done MPs for months because of it so it hasn't caused many problems recently.

 

[tim290280]

If it is internal pain then you may have rotor cuff problems, but it still could be just tendon inflamation (depending on whether it is anterior or posterior). But if it feels more superficial then it is more likely to be muscular or tendon of the major muscles and not the rotor cuff.

Either way pain=bad so be carefull. Don't want to end up older than me.

 

[El Freako]

The pain is anterior and can get pretty bad at times but luckily it usually only lasts a couple of hours. The smart idea would probably be to give away benching and shoulder work for a while and concentrate on rehab but when it comes to benching I'm a bit obsessive so I don't know whether that will ever happen. I'll just try to read the messages my body is sending me as best as I can.

Old as you? Never, I wasn't born in the Pre-Cambrian era like you me old trilobite.

 

[Lionheart]

Well after years of training ,pain becomes your friend wouldnt you say!?
I envy your work ethic bro.Not many could keep up with you in the gym.

 

[Samoan-Z]

You can't use the say gym without expecting it's friend pain or iron from shwoing up.

 

[MarkoKoo]

We'll have to move to Canada...

Today...

Holocaust Cycle V.2 - session 1c

Chest/Back
Superset
A1. Bench Press
4 x 4 x 130kg
6 x 3 x 130kg
This wasn't too hard, I was expecting to drop down to double in the final sets but powered through them.

A2. CG Pulldowns
4 x 4 x 117kg
4 x 3 x 117kg
2 x 2 x 117kg
This was hard, I think my back is a bit fried from yesterdays deads.

Shoulder Prehab
Superset
B1. Y-T-W Complex
3 x 10 x 2.5kg

B2. Face Pulls
2 x 12 x 6.5kg
15 x 6.5kg

This was a lunchtime session so I had to skip the accessory work due to lack of time. Good session though, I had the gym all to myself because it was closed due to flooding in the changerooms. I begged to use the gym because I didn't have enough time to get to the nearest open Fitness First and one of the PTs let me in.

You are CRAZY and strong!!!!!

 

[El Freako]

Update: I'm doing a Max and changing my plans midway through a program. In an effort to live up to my new years resolution of managing my time better I have decided to end my Holocaust Cycle prematurely as it just takes too long to get through each session, and especially long if I want to do some cardio with it. I'm moving onto a Westside Barbell Method template as planned. Starting tomorrow I will be doing this loose template...

Mon - Lower ME
1. ME Exercise: Working up to a single, double or triple max. Exercises will be changed every 1-3 weeks depending on perceived results.
Choosing from:

• Squat (back, front, hack, zercher-if I feel particularly masochistic )
• Deadlift (conventional, sumo, platform, rack)
• Good Mornings

2. Supplementary Exercise: 4-6 x 5-8reps
Choosing from:

• Stiff-Leg Deadlift
• GHR
• Lunges
• Back Extensions
• Cable Pull-Throughs

3. Abs: 3-5 x 6-20reps

4. Upper-back (horizontal pull): 3-5 x 6-15reps

5. More abs or ham/lower-back work (if desired)

6. Grip work

Tue - Upper ME
1. ME Exercise: Working up to a single, double or triple max. Exercises will be changed every 1-3 weeks depending on perceived results.
Choosing from:

• Bench Press
• Rack Press
• Floor Press
• CG Press

2. Supplementary Exercise: 4-6 x 6-10reps
Choosing from:

• JM Press
• Skull Crushers
• DB Floor Press
• DB Tri Ext
• Cable Pushdowns

3. Upper-back (vertical pull): 3-5 x 6-15reps

4. Shoulders or Triceps

5. Rear Delts (if desired)

6. Shoulder Rehab

Wed - off

Thu - Lower DE
1. Box Squats: 6-8 x 2
Starting at 50-60% in week 1, increase 5% per week then test new RM in week 4.

2. Supplementary Exercise: 4-6 x 5-8reps
Choosing from:

• Stiff-Leg Deadlift
• GHR
• Lunges
• Back Extensions
• Cable Pull-Throughs

3. Abs: 3-5 x 6-20reps

4. Upper-back (horizontal pull): 3-5 x 6-15reps

5. More abs or ham/lower-back work (if desired)

6. Grip work

Fri - Upper DE
1. Speed Bench: 6-8 x 3
Start at 40-60% in week 1, increase 2.5-5% per week then test new RM in week 5.

2. Supplementary Exercise: 4-6 x 6-10reps
Choosing from:

• JM Press
• Skull Crushers
• DB Floor Press
• DB Tri Ext
• Cable Pushdowns

3. Upper-back (vertical pull): 3-5 x 6-15reps

4. Shoulders or Triceps

5. Rear Delts (if desired)

6. Shoulder Rehab

Biceps will be done when time permits, either on Upper days or on Wednesday. Cardio will be done daily (I hope). Hopefully with the loose structure of this template I won't have to wait for equipment too often and will be able to shed a few exercises if time is short. I'm looking forward to starting it.

 

[miamiracing]

well wish you best of luck with your new plan.. sounds pretty painful

 

[PrinceVegeta]

Looks intense! Wish u the best with the new cycle!

 

[Hypocrisy86]

like Vegeta said, intense man, hope it all works out well for you

 

[El Freako]

Lower ME Session
Squats
3 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
3 x 150kg
3 x 160kg
2 x 170kg
1 x 180kg
1 x 190kg
Had a bit of a problem with my belt being too tight which didn't allow me to properly brace for the heavy sets, but I wasn't able to adjust it because it is a lever belt and I lacked a screwdriver to move the lever. In my final set I got a brief spot coming out of the hole when I began to lean forward too far, highlighting my need for some heavy glute work. I think the next few weeks will be focus on Good Mornings to try to address this weakness.

Good Mornings
10 x 60kg
8 x 80kg
6 x 90kg
6 x 100kg

Standing Cable Crunches
15 x full stack (easy)
10 x full stack + 10kg
10 x full stack + 10kg
The stack went up to 95kg but felt no heavier than the 48.75kg stack at my regular gym so I'm disregarding the weight.

Hammer Strength Iso-lateral Supported Row
10 x 100kg
6 x 130kg
6 x 130kg
I skipped grip work due to lack of time but will make up for it on Thursday. Also, I'm experiencing some pain in my left knee but I didn't feel it when I was at the gym so I'm not worrying to much. Might just be a bit stiff after the heavy squats.

Cardio
20mins on the Crosstrainer.

 

[miamiracing]

heavy ass workout bro

 

[Lionheart]

Strong squatting freako.Good to see you adding GMs to your routine

 

[El Freako]

Upper ME Session

WG Bench Press
3 x 90kg
3 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
2 x 140kg
1 x 150kg
1 x 155kg
fail x 160kg
I did pretty well with these I think. I haven't benched with such a wide grip for ages.

Lying BB Tri Extensions
8 x 40kg
8 x 45kg
8 x 45kg
6 x 45kg

Superset
A1. DB Lateral Raises
3 x 10 x 15kg

A2. WG Pullups
3 x 8 x bw
Great pump after this superset. I walked out of the gym looking swole.

Y-T-W Complex
3 x 10 x 2kg

Good session all round.

 

[ironheart]

very good session bro. solid benching there, looking real good.
keep up the good work buddy

 

[KurtyJ99]

High volume lots of lifts, I'm excited your excited about lifting.

 

[jnutz19]

awesome session Freako.
keep up the good work bro!!

 

[Samoan-Z]

Thats some nice f-ing weight for wide grip bro, keep that shit up and you'll see strength gains.