El Freako: Staying North of Vag

[Adam23]

damn bro, nice session !!!
keep up the hard work, maybe one day you be as big as me

 

[tim290280]

Good to hear that the shoulders are better!!

And I think a lot of us know those looks at the gym. It comes from being more manly

Just imagine if we were as manly as Z!!!

 

[miamiracing]

congrats to your new personal best on deadlifts ! strong like a motherf'er

 

[skindnef]

Nice session man! VOLUME. Glad to hear the shoulder isn't acting up.

 

[PrinceVegeta]

Awesome Deads man! strong ass deads! 205kg strapless! BEAST!

Don't worry about stupid stares, jsut stare back and chew on your arm while screaming: im coocoo for coco puffs!

 

[MarkoKoo]

Crazy weights at deads and db presses!!!

 

[Daniel Andersson]

DAMN nice stuff bro

 

[El Freako]

Today: GPP (general physical preparedness)

3hrs moving house.

 

[Hypocrisy86]

sweet, awesome speed reps with bench man, and thanks for the cure shoulder pain short article.

moving house = bummer

 

[skindnef]

Hope the move goes well man!

 

[TJ]

I didn't read the DC article but here are some stretches that can help out.

Pec Stretch:
http://www.t-nation.com/free_online...ance_repair/the_right_way_to_stretch_the_pecs

Posterior Shoulder Stretch (aka "Sleeper Stretch"):
http://www.t-nation.com/free_online...mance_repair/5_more_common_technique_mistakes

^^^The Sleeper Stretch is on the 3rd page.

 

[El Freako]

I didn't read the DC article but here are some stretches that can help out.

Pec Stretch:
http://www.t-nation.com/free_online...ance_repair/the_right_way_to_stretch_the_pecs

Posterior Shoulder Stretch (aka "Sleeper Stretch"):
http://www.t-nation.com/free_online...mance_repair/5_more_common_technique_mistakes

^^^The Sleeper Stretch is on the 3rd page.

I've already read the pec stretch article and adapted my stretching accordingly but I'll give the sleeper stretch a go tomorrow.

 

[El Freako]

Lower DE

Box Squats
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
These took me much longer than planned because a personal trainer was talking my ear off. I've started training at another gym that is really close to my new place, I've trained there before but not for a long time. This bloke remembered me and noticed the extra 8kgs bulk I'd added and was also interested in my powerlifting training (I was doing the Smolov Jr cycles for bench and deads last time I was there). He proceeded to milk me for all the squatting technique knowledge I had, especially in regards to ATG and box squatting. But as a bonus he told me that he keeps chalk at the gym and that I'm welcome to use it next time I'm in for deads. Box squats were good but my hips are killing after having deload week last week. I'm doing them sumo stance to work something different. I will have to try sumo squats for my ME one of these days too.

DB Split Squats
6 x 36kg
6 x 36kg
6 x 36kg
6 x 36kg

Superset
A1. Straight Leg Sit-ups
30 x 6kg
25 x 6kg
25 x 6kg
Abs are still aching, and its murder every time I sneeze.

A2. Seated Leg Curls
10 x 95?
10 x 95?
10 x 95?
Not sure what this weight really was... I definitely can't doing lying leg curls with this 95kg.

I wrapped the session up quick because I'd wasted so much time with the PT chatting to me, but I was happy to have someone so interested in my training techniques rather than just having people comment on the weights I'm lifting. ME Bench tomorrow, fingers crossed that my shoulder survives intact.

 

[El Freako]

It has just dawned on me that this new gym I'm at had a few foam rollers lying around. Now researching foam rolling!

 

[tim290280]

If you've got the PT interested then you may have the startings of a decent gym.

Oh and how much to you love split squats!!?

 

[El Freako]

If you've got the PT interested then you may have the startings of a decent gym.

No its still a Fitness First.

Oh and how much to you love split squats!!?

They're marginally more fun than cancer. That is to say that they're more enjoyable than front squats.

 

[Till]

Great sessions, man! Really impressed with those deads and heavy, heavy Db. presses. Freakin' sweet. And that pullup ladder just makes me do some more of my own - they do make one wide as a house.
What is your pullup max?

 

[El Freako]

Great sessions, man! Really impressed with those deads and heavy, heavy Db. presses. Freakin' sweet. And that pullup ladder just makes me do some more of my own - they do make one wide as a house.
What is your pullup max?

I've done a couple of reps with 35kg... Or for reps I can get out 20 with just bw, both neutral grip.

 

[El Freako]

Upper ME

WG Bench Press
10 x 50kg
8 x 80kg
5 x 100kg
3 x 120kg
3 x 140kg
3 x 150kg (Reps PB)
2 x 150kg
I was going to go for a 3rd set but my shoulder started to not like it much so I decided not to risk it.

JM Press
6 x 60kg
6 x 70kg (form was a bit off)
6 x 60kg
6 x 60kg

DB Rows
10 x 40kg
10 x 46kg
8 x 46kg
8 x 46kg

Tate Press
10 x 12kg
10 x 18kg
10 x 18kg
10 x 18kg

Superset
A1. DB Shrugs
10 x 50kg
8 x 50kg
8 x 50kg
My grip was toasted.

A2. Seated Rear Delt DB Fly
10 x 14kg
10 x 14kg
10 x 14kg

Rotator Cuff Complex
10 x 2kg

Internal Cable Rotations
12 x 6.25kg
12 x 6.25kg
12 x 6.25kg

A good session, I was mildly surprised by the relative ease of the PB considering my recent shoulder trouble.

 

[Pickle]

hes a big man thats for sure. good session ben even if u are doing a wide grip bench press thats some nice weight.