El Freako: Staying North of Vag

[bambam55]

Westside has some great progams. I used defranco's westside for skinny bastards program and it had me looking pretty good and getting stronger.

 

[El Freako]

Those logs are a good read, I'll keep my eye on them. I haven't got around to getting any bands yet so I might leave speed deads out for the moment, or just do them occasionally with a light weight. But am definitely going to be working a full range of motion, doing my ME deads from a deficit and my good mornings I've been practicing going really low. I've decided to start doing a lot of stair running/walking at work which should add to my GPP. Every day I'm going to do basement to 4th floor (5 flights) 10x. Fun, fun!

 

[TJ]

Sounds good Freako. You can do speed work with just straight weight, too. It's just bands and chains are preferred for accommodating resistance to teach you to drive through the lift. GPP sounds good but don't kill yourself!

 

[TJ]

Well, I finally remembered what else I was going to say....you will want to switch your ME and DE days because you want to allow for 3 full days of rest after ME until DE.

Try this:

Monday DE Upper
Tuesday DE Lower
Thursday ME Upper
Friday ME Lower

Or

Monday DE Lower
Tuesday DE Upper
Thursday ME Lower
Friday ME Upper

 

[El Freako]

Lower ME Session

Good Mornings
5 x 80kg
5 x 90kg
5 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
3 x 140kg
Lower back was beginning to curve in the final set so I finished there.

Cable Pull-throughs
8 x 23.75kg
12 x 18.75kg
8 x 21.25kg
Lower back was totally axed from GM's, I might have to choose another exercise in the future.

Came back at lunch...
Front Squats
5 x 5 x 90kg

Standing Cable Crunches
3 x 15 x 48.75kg

Machine Preacher Curls
10 x 50kg
6 x 60kg
7 x 55kg

25mins cardio.

Well, I finally remembered what else I was going to say....you will want to switch your ME and DE days because you want to allow for 3 full days of rest after ME until DE.

Wouldn't you want more rest before the ME days?

 

[Samoan-Z]

Good job there El Freako, I need to research up on this.

 

[El Freako]

Upper ME Session

Rack Press
3 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
1 x 140kg
1 x 145kg
fail x 150kg
My left shoulder was acting up through the last few sets so I had to pack it in at 150kg. I'm going to have to fix it up somehow...

JM Presses
4 x 8 x 50kg
I think I've got the form down pat with this exercise now.

Pullups
10 x bw
7 x 7.5kg
5 x 5kg
6 x bw
6 x bw
I had nearly no rest between these sets and it showed by the quickly dropping reps.

Y-T-W Complex
3 x 10 x 2.5kg

A very quick session because it was on my lunch break, not the best either because of my shoulder.

 

[Hypocrisy86]

woah man, congrats on rack presses !
dont worry bout that last set youll get it next time man!

 

[PrinceVegeta]

Those rack presses look heavy man!

 

[TJ]

Wouldn't you want more rest before the ME days?

You should be okay because the DE days are to work on explosion, drive and technique. You shouldn't be getting anywhere near failure on these sets (50-60% of 1RM for doubles, 60-70% of 1RM for singles) and then you'll only be doing one or two RE movements which shouldn't be very taxing. 2 full days of rest after DE days and then 3 full days of rest after ME days.

I know DE days can seem very hard because of the short rest periods on basic movements but the CNS is not taxed as much as when doing ME movements.

 

[Samoan-Z]

Nice session man, don't worry about the shoulder though guys reaching your age... I mean it happen bro it happens.

P.S. it won't let me rep you lol.

 

[samutown]

You strong ass dude! nice squat @ 190

 

[bambam55]

damn good Max effort days there bud. If you wanted you could even add in some plyometric stuff for DE days. Stairs can be a bitch after a while.

 

[miamiracing]

heavy workout, no wonder that you are fucking big !!!

 

[El Freako]

Lower DE Session

Box Squats
8 x 2 x 110kg
I tried a wider than normal stance for these to help me learn a better stance for competition.

Speed Deads
4 x 2 x 100kg
Thanks TJ, these felt pretty good although they started to toast my back.

Stiff-Leg Deadlifts
8 x 120kg (overhand grip)
3 x 120kg (overhand grip), 3 x 120kg (alternate grip)
5 x 120kg (overhand grip), 3 x 120kg (alternate grip)
3 x 120kg (overhand grip), 3 x 120kg (alternate grip)
Now my back was totally kentucky fried.

Standing Cable Crunches
3 x 15 x full stack

Split Squats
2 x 8 x 60kg
Nearly about to puke now, back was spasming.

Reverse Curls
3 x 12 x 30kg
A bit light but I couldn't be fucked to change barbells and I'm not sure my back could have coped with anything heavier.

A good session although a bit brutal. My lower back needs to develop a bit more endurance for sure. Box squats felt great.

 

[TJ]

No problemo Freako.

That sure is a lot of volume, though. For erector endurance check out PrizeFighter's log with Dimel Deadlifts. They're great for strength endurance of the posterior chain.

 

[El Freako]

No problemo Freako.

That sure is a lot of volume, though. For erector endurance check out PrizeFighter's log with Dimel Deadlifts. They're great for strength endurance of the posterior chain.

Lol. I thought it was a rather quick workout, under 45mins. I train hard and fast which is why I often feel like puking.

Will look into Dimel DLs.

 

[Lionheart]

Strong GMs bro.JM press is for the triceps and benchpress,right?How do you feel them working?:gaysign:
Are you thinking about competing in powerlifting meets?

 

[El Freako]

Strong GMs bro.JM press is for the triceps and benchpress,right?How do you feel them working?:gaysign:
Are you thinking about competing in powerlifting meets?

Yeah JMs are a tricep long head movement invented by a former Westside powerlifter JM Blakely. They're an awesome exercise once you learn the form right. And yes I am planning on competing in the future, hopefully sometime this year if I can find the right meet.

 

[Lionheart]

Have you seen this?
JM Press with intro