El Freako: Staying North of Vag

[Hypocrisy86]

That squat rape is awesome idea, yea 140 seems to be too light,
its interesting that you can still do cardio after all of that, 25mins after any session i do i would puke while still pedaling lol.
congrats man, good volume altogether too!

 

[El Freako]

Had a slack week this week, work got in the way of training, but I finally made it to the gym yesterday for an Upper ME session.

Upper ME
Wide Grip Bench
20 x bar
10 x 40kg
10 x 60kg
8 x 80kg
6 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
3 x 140kg
1 x 150kg
1 x 160kg

160kg is getting easier. I got a little worried at the chest touch, my shoulders felt a bit shaky but then the rest of the lift felt pretty solid. You can see my pressing speed slows right down midway and Sav (the gym owner) goes to grab it but I had it moving and he says he didn't touch it. In terms of grip-width I think its wider than my current conventional grip. Its hard to be sure because I'm using a new bar at a new gym. I almost attempted 165 or 170kg but I think I'll leave that til after my next deload.

Critique away kids!

HS Supported Row
10 x 40kg
10 x 80kg
6 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
4 x 120kg

DB Press
9 x 50kg
6 x 50kg
5 x 50kg
4 x 50kg
5 x 50kg

Pullups
12 x bw
11 x bw
9 x bw
7 x bw
7 x bw

Superset
A1. Rope Pushdowns
10 x 75kg
8 x 75kg
8 x 75kg

A2. Hammer Curls
12 x 22.5kg
8 x 25kg
8 x 22.5kg

 

[TJ]

Watch the video and read the rest of the article, too. You looked like you were a little slow coming off your chest which could be a form issue or a muscular weakness. Dave Tate addresses everything in this article and video so check it out.

 

[El Freako]

Off the chest is definitely my weak-point.

 

[miamiracing]

I JUST GOT ALL HYPED UP WATCHING YOUR VIDEO !!

PUT MY SHOX ON AND IMMA GO TO GYM NOW!!! THANKS FREAKO !!!

 

[MarkoKoo]

good lift!

 

[TJ]

Unfortunately I don't follow logs enough but, just out of curiosity, how have your lifts gone since starting a WSBB template?

Not just bench but squats and deadlifts, too...

 

[El Freako]

My bench has become much more solid as a movement and I think 170kg is just around the corner, my deadlift is definitely stronger, bu my squat is a bit stagnant as I've been messing around with different stances trying to find my strongest.

 

[PrinceVegeta]

Awesome benching Freako!

 

[Natzo]

impressive bech mate!

 

[El Freako]

Lower ME
Squats
20 x bar
10 x 60kg
8 x 100kg
5 x 140kg
5 x 150kg
5 x 160kg
3 x 170kg
3 x 180kg
Squats felt pretty strong and solid, although I managed to burst a blood-vessel in my right on the last set.

SLDL
8 x 100kg
8 x 120kg
6 x 120kg
6 x 120kg
5 x 120kg
The gym was hot as fucking hell today and there is absolutely no airflow around the squat rack. Plus I didn't realise the gym was closing so early today due to it being a public holiday so I only had 45mins for the session and I was a bit hurried. Good session all the same.

Also, today I did laps in the pool for the first time in fuck knows how long, and it showed. I managed to get out a pitiful 10 laps and my lats and shoulders were aching like hell afterwards. Oh the shame, I used to be a really strong swimmer as a kid.

 

[Pickle]

its no wonder u didnt burst more with that 180 squat great job cutesy buttons

 

[El Freako]

Upper DE
Speed Bench
20 x bar
10 x 40kg
5 x 60kg
3 x 80kg
8 x 3 x 105kg
This went well til the last couple of sets when my shoulder started hurting like a motherfucker. I'm giving speed bench away for a while and focusing on DB work. Speed bench seems to be the main culprit for my shoulder pain.

Pullups
8 x bw
7 x +10kg
6 x +10kg
6 x +10kg
5 x +10kg
4 x +10kg
6 x bw
5 x bw
6 x bw
A good effort with the pullups but my shoulder was hurting worse than ever so I threw the towel in with the weights. I'm dosing myself up with ibuprofen tonight and will hopefully will be able to knock out the rest of my session tomorrow. Also swimming again tomorrow, wish me luck.

15mins cardio.

 

[Rageking]

Don't drown.

 

[miamiracing]

heavy workout man, i would leave the speed bench out for now until your shoulder gets better. its not worth fucking up your cuffs or whatever just to say i speed benched some heavy weight.. train smart

 

[Pickle]

dont wound urself freako. time for a change up until u recover. xoxox nice volume as always

 

[PrinceVegeta]

Nice sessions man, squats are strong, take care of the shoulders man

 

[Natzo]

Pullups!

Good effort there bro!

exhausting workout!

 

[Lionheart]

Nice benchpress bro ,also squats are looking good.keep it up!

 

[El Freako]

Nice benchpress bro ,also squats are looking good.keep it up!

Doing my best. Keep looking over your shoulder!