El Freako: Staying North of Vag

[tim290280]

^^ Yes. I don't have the luxury so I have actually got myself a setup that is further under the bar so that this happens less.

I'd also add, check the bench height. Taller benches for someone of your height Ben is going to ruin your arch. Try putting small box or those "fit steps" at your feet if you need to.

 

[El Freako]

I'd also add, check the bench height. Taller benches for someone of your height Ben is going to ruin your arch. Try putting small box or those "fit steps" at your feet if you need to.

Are you calling me short? :bball:

 

[Eclipse]

Pretty good advice. Only thing I disagreed with was the liftoffs above 70%. I think liftoffs should be an absolute once you get to around 40%. I'm sure people don't have a problem lifting off 40% of their max; but, the upper back has a tendency to relax when people try to lift off a decent amount of weight which ruins all the upper back tightness you had before the lift off.

Good stuff, though.

Just re-rack if you get a bad lift off. Lifting off is a skill too you know. Blame it all on the spotter...haha.

So you get a lift off at 60 kg allready (40% of around 150 kg) ? Rather get the lift-off to early than too late, i agree to that, but on the other hand, one should be able to lift some yourself, else you can be in trouble at competiotion, if there is a bad lift off person, sometimes they do not help that much. Say, they only lift 80 kg and i lift 175 kg of the 255 kg bench. But thats more a problem to me than you.

I've seen kenneth sandwic lifting off 335 kg himself

 

[El Freako]

I personally prefer to lift off myself because it leaves me more mentally prepared to press the weight, but I have started to get lifts for my heavy lifts now as I'm aware of the strain it puts on my shoulders.

 

[tim290280]

Are you calling me short? :bball:

You're not short. Dwaves and pixies look up to you. So do 8yr olds. Hobbits think you're huge. I'm sure most women don't say you're short, just the cutest little thing they ever saw

On the liftoff thing. If you can't get a lift off trying setting up so that you have less distance to move the bar from the rack to the pressing point. Be carefull to practice this though as you can hit the rack pins if you get too close..

 

[Samoan-Z]

LOL @ tim,

Great session Keep it up man, and I totally agree with this sentence.

8) Last...dont be a hero and get talked into stupid things. Unplanned maxes. Trying to logpress all of a sudden. Most injuries happens that way. Be boring in the gym...and in the long run you will become a boring mean heavy ass lifting dude

People are always loading a bar and asking me to bench in and I have to tell them to fuck off lol.

 

[El Freako]

Deload

Upper DE

Speed Bench
8 x 3 x 95kg
No tri problems this time.

Ultra-Wide-Grip Bench
5 x 5 x 115kg
I lifted off myself for the first 2 sets but got assists for the last 3 and discovered that, yes, it is easier on the shoulder.

Skullcrushers
15 x 20kg
12 x 30kg
12 x 35kg
12 x 35kg

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

Internal Rotations
3 x 12 x 8.25kg

Came back at lunch...
Seated Hammer Curls
12 x 20kg
4 x 10 x 25kg

Machine Preacher Curls
15 x 30kg
2 x 10 x 40kg

25mins mixed cardio.

 

[Hypocrisy86]

nice, nice. ultra-wide is still tough, but if its helping the shoulders.. go for it
never tried it past my shoulders, might do that.
congrats on the speed bench too! cardio at the end of all that? daaammmnn lol
gotta lot of spare energy man!

 

[El Freako]

nice, nice. ultra-wide is still tough, but if its helping the shoulders.. go for it
never tried it past my shoulders, might do that.
congrats on the speed bench too! cardio at the end of all that? daaammmnn lol
gotta lot of spare energy man!

I do ultra-wide to train the movement off my chest. Cheers for the look in Steve.

 

[Daniel Andersson]

Impressive as expected

 

[Samoan-Z]

Good work Freako, should have added another curl workout in there.

 

[El Freako]

Lower ME

Platform Deadlifts
3 x 100kg (overhand grip)
3 x 120kg (overhand grip)
3 x 140kg (overhand grip)
1 x 160kg (overhand grip)
1 x 180kg (alternate grip)
fail x 200kg (alternate grip - lost grip at the top of the movement)
I so nearly completed the movement that I'm almost tempted to count it as a lift. I was nearly fully upright when my right hand gave out. I didn't have another attempt because I strained my back when I tried to rush the pull when I felt my grip slipping.

45 Degree Leg Press
4 x 6 x 280kg
Did these to avoid any load on my back.

Superset
A1. Standing Cable Crunches
12 x stack + 15kg
10 x stack + 15kg
8 x stack + 15kg

Lying Leg Curls
8 x 75kg
2 x 8 x 70kg

Cardio: 1hr+ building a snowman on the roof at work. Fucking caned my back even more though. I might take it easy for the next few days.

Last weeks deload was insufficient which I think attributed to my back strain. I was still feeling tender from Fridays box squats and good-mornings. I think from now on I will deload with only RE work or RE work and very light DE work. I have also decided on my ME cycles for the next few months.

Lower ME
1. Platform Deadlift
2. Box Squat
3. Good-Mornings
4. Platform Deadlift
5. Box Squat
6. Deload

Upper ME
1. Ultra-Wide Bench
2. CG Bench
3. Conventional Bench
4. Ultra-Wide Bench
5. CG Bench
6. Deload

 

[miamiracing]

good workout, and glad you finished your snowman lulz

 

[Samoan-Z]

Great session bro, put some heat on your back and stretch it good.

 

[Lionheart]

Good work freako.Pdeads looking strong ,too bad about the grip thought..

 

[El Freako]

Good work freako.Pdeads looking strong ,too bad about the grip thought..

I think if I hadn't done the first few sets with overhand grip I might have been able to keep a hold of it. Another lesson learnt.

 

[PrinceVegeta]

Strong session there man! too bad about the grip..200kg aint no joke!

 

[pGhi]

Sorry to hear about that DL fail. Ull get it next time man! 180kg is awesome too
Keeeep it up in there

 

[TJ]

You need to deload every 4th week and should probably not do singles each week. Some weeks 5, 3, 2 or 1.

 

[El Freako]

I was considering deloading every 4th week but I decided to give every 6th week a spin first. Your suggestion is taken on board though, I'll see how I'm feeling after week 3.

should probably not do singles each week. Some weeks 5, 3, 2 or 1.

But I like singles, they're fun