El Freako: Staying North of Vag

[Skeptic]

I was going with "staunch", its more english :gaysign:, but "diesel" works too.

Who the fuck says diesel? lol. Is Tims real name Johnny or something.

 

[El Freako]

He called me Broheme the other day...

 

[El Freako]

Lower DE

Box Squats
high box
3 x 2 x 100kg
parallel box
3 x 2 x 100kg
low box
3 x 2 x 100kg
parallel box
3 x 120kg
3 x 1 x 140kg
I practiced my touch and hold today, making sure I controlled my descent more and didn't my hips on the box. It was very hard to stop myself from just driving back up the instant I touched the box.

Deadlifts from a deficit
5 x 60kg
5 x 100kg
5 x 140kg
3 x 160kg
3 x 180kg
Fuck this is an awful exercise to do, I have a huge bruise from my belt now too.

Superset
A1. GHR
15 x bw
12 x bw
Great ham activation today.

A2. Straight-leg Sit-ups
30 x bw
25 x bw

Cardio
30mins bike and treadmill

 

[tim290280]

^^ I like deadlifts from a deficit. Only problem is how it really tests the mobility in the hips.

Good work Broheme

And Skippy; what the hell is wrong with the term "Diesel"? It's pretty common usage amongst PLers and strongmen....... oh that's the issue

 

[Skeptic]

Diesel is a terrible descriptive word lol

 

[El Freako]

And Skippy; what the hell is wrong with the term "Diesel"? It's pretty common usage amongst PLers and strongmen....... oh that's the issue

BURN!

 

[Robcardu]

Diesel sounds so homo...Get the fuck out Tim and take the fucking midget with you!

 

[El Freako]

Diesel sounds so homo...Get the fuck out Tim and take the fucking midget with you!

Quiet Papi lest I go muscle-bear on your ass, and by that I mean rape. :bball:

 

[miamiracing]

great workout man! do you feel like your legs are getting stronger from box squats ? i try to put some into my workout now.. need to put on more mass and strength on my legs..

 

[El Freako]

Lower ME

Floor Press
20 x bar
10 x 40kg
10 x 60kg
5 x 80kg
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
4 x 140kg
This is the first time I've ever done floor presses but they felt pretty good. I really had to control the decent because the floor under the rack is checker-plate and canes the shot out of your elbow if you hit too hard. I was aiming for 5 but only got 4. I made a video but you can't see much because I didn't have the camera at a very good angle.


Bench Press
10 x 60kg
5 x 100kg
3 x 120kg
5 x 140kg
3 x 140kg
3 x 140kg
2 x 140kg
I called it quits because my shoulder was getting cranky.

HS Supported Row
10 x 40kg
5 x 80kg
4 x 110kg
4 x 110kg
4 x 110kg
5 x 110kg
5 x 110kg
I pulled out my manpon for those last 2 sets.

Neutral-grip Pullups
12 x bw
8 x bw
6 x bw
7 x bw
7 x bw
7 x bw
6 x bw
Over 50 reps.

Cable Pushdow
10 x 85kg
Changed cable machines because that one felt funny and there was no way I moved 85kg. It must have been mis-labelled.
10 x 40kg
3 x 60kg
8 x 50kg
10 x 40kg
8 x 40kg

Superset
A1. Machine Rear-delt Fly
3 x 10 x 80kg

A2. Machine Preacher Curl
10 x 25kg
6 x 35kg, 6 x 25kg
10 x 25kg
First time I've ever used that machine and I'm not really comfortable with it.

 

[tim290280]

Some decent pressing there Ben!

I liked floor presses, but I set up a bit differently.

I plant my feet on the floor and dig my shoulders in and have the back arch like a normal bench press.

 

[El Freako]

Some decent pressing there Ben!

I liked floor presses, but I set up a bit differently.

I plant my feet on the floor and dig my shoulders in and have the back arch like a normal bench press.

If you read the Elitefts Bench Manual I think they say that you shouldn't arch because it causes you to lift you butt off the floor.

 

[El Freako]

great workout man! do you feel like your legs are getting stronger from box squats ? i try to put some into my workout now.. need to put on more mass and strength on my legs..

Boxies definitely help my drive out of the hole and confidence going into it.

 

[Big_Guns_Lance]

Great presses there Ben. You do alot of volume!

 

[El Freako]

I had limited time today and only got out my ME exercise, accessory work will be completed tomorrow.

Rack Pull (3in from the floor)
10 x 60kg
6 x 100kg
5 x 140kg
3 x 180kg
1 x 200kg
1 x 220kg
1 x 240kg
The last set was one hell of a grinder and I barely got it up. I strained my back at work last Friday and I think that might have been to blame. Hopefully I can get 260kg from this depth in the next cycle. I've managed it from 6in from the ground without a problem.

 

[Skeptic]

Nice work though mate!

I can't wait to test my deadlifts after smolov. I've been trying to work on my grip strength a bit

 

[Adam23]

nice deadlifts freako !!!

keep it up brother

 

[Glex]

Whoa rack pulls

Helluva chest workout earlier, too

 

[miamiracing]

unbelievable man.. thats all i can say.. your vids look good your form is spotless and you look sexy as hell too

great workout man. rack pulls look super heavy too. u might be able to pull 500 from the floor one day

 

[El Freako]

Upper RE

DB Press
10 x 55kg
7 x 55kg
6 x 55kg
2 x 5 x 55kg
I was hoping to beat 10 reps for this but just couldn't get the weight locked out.

HS High Row
10 x 60kg
6 x 100kg
5 x 120kg
5 x 140kg
2 x 5 x 160kg
4 x 4 x 160kg

WG Pullups
12 x bw
8 x bw
7 x bw

Dips
20 x bw
13 x 20kg
2 x 10 x 20kg

EZbar Curls
normal grip
12 x 40kg
10 x 40kg
close grip
2 x 8 x 40kg

Didn't end up getting my accessory work from yesterday done because my wife called and said we were going out for pizza, so I left post haste!