El Freako: Staying North of Vag

[jonathan]

That sounds like a recipe for broken toes...

hahaha yeah you must watch out though but it is a very good exercise for pinch strength

 

[Hypocrisy86]

congrats Ben, keep it up man.

 

[Bulkboy]

grats on the bench rep pr m8, that is some heavy weight for reps sounds like ure feeling worn out freako. has it been long since u last deloaded or took some time off?

 

[miamiracing]

damn i should really stop to check this log out coz it always makes me feel super weak

 

[jonathan]

enjoy your break big man and come back stronger than ever before

 

[Till]

Epic session, Freako. Nice PR and guess you're CNS wasn't too beat up, since to did some kickass sets with those 50 kg. Dbs. Fucker.

Btw: Made a ctrl-c/ctrl-wank with your avi...

 

[El Freako]

I'm back kids, Edinburgh was awesome. I pissed myself laughing and drank my fair share of single malt whisky.

New training plan, I'm giving 5/3/1 a go with my squats for the next few weeks. Still using the WSB template but running squats as a ME for 3 weeks with the 5/3/1 rep template.

 

[co05]

I'm back kids, Edinburgh was awesome. I pissed myself laughing and drank my fair share of single malt whisky.

New training plan, I'm giving 5/3/1 a go with my squats for the next few weeks. Still using the WSB template but running squats as a ME for 3 weeks with the 5/3/1 rep template.

Cool!
What percentages and assistance work template are you going to use?

 

[El Freako]

These are the number I'll be doing (although I might up the % to the full 100% cos I'm a stupid motherfucker):
Week 1 5x115 5x135 >5x155
Week 2 3x125 3x145 >3x160
Week 3 5x135 3x155 >1x170

Assistance work will be whatever I feel like on the day. Most likely GMs and GHRs.

 

[El Freako]

Lower ME

5/3/1 Squats
5 x 115kg
5 x 135kg
7 x 155kg
That's effectively a PR of sorts, my previous best for reps was was 8 x 140kg. I thought I was going to be able to get out more but my quads and hips are still beat-up despite the 5 days off I had.

DB Press
13 x 50kg
8 x 50kg
6 x 50kg
5 x 50kg

Superset
A1. Pullups
10 x bw
8 x bw
7 x bw
7 x bw
6 x bw

A2. Straight-bar Pushdowns
15 x 9 vaginas
15 x 11 vaginas
10 x 13 vaginas
7 x 15 vaginas
7 x 15 vaginas

Leg Press
3 x 3 x 10 x 200kg
I planned on doing GMs but my left shoulder was playing up, but I think the leg presses fucked me even more. I bailed after this because I felt like puking. It was a very slow journey home.

Later with the wife at the gym in my bro's apartment complex...
Superset
B1. Hanging Reverse Crunches
15 x bw
12 x bw
10 x bw
10 x bw
10 x bw
These were also a great lat workout as I did them in the assisted-pullup machine and you couldn't fold away the platform so I had to hold myself up in an iso-pullup while I did the reps so my feet didn't hit the machine.

B2. Lying Leg Curls
5 sets
All the machines in this gym are shitty gas-pressure resistance machines. I don't trust them at all to tell me the right weight.

Cardio
30mins on the bike and rowing machine

I'm fucking exhausted now.

 

[ironheart]

good session mate. great effort on the squats getting a new PR for reps. strong db pressing and pullups aswell. keep up the good work buddy!

 

[Bulkboy]

nice pb for reps on squats there freak. solid for sure great effort on the db press and pullups aswell.

may i ask why ure only running 5/3/1 for squats and bench? why not go all the way with the program?

 

[El Freako]

^I'm just using the rep protocol for a few weeks, I don't feel like totally abandoning Westside just yet.

 

[Natzo]

a lot of vaginas in your workout! --- me likes!


do me a favor and put weight on those squats... I know you can do more.

 

[miamiracing]

lots of heavy squats man keep it thug man

 

[El Freako]

A bit of homemade cardio/GPP

40 flights of stairs, 60 situps and 20 tricep pushups (20mins)

 

[El Freako]

Assistance work and cardio
Supersets
A1. Back Extensions
5 x 15 x bw

A2. Pullups
15 x bw
12 x bw
10 x bw
8 x bw
8 x bw
A good effort with reps today.

B1. EZbar Curls
8 x 50kg
7 x 50kg
7 x 50kg

B2. Rear Delt DB Fly
3 x 12 x 10kg

Cardio
40mins on the bike, 10mins rowing, 20mins walking home.

 

[Bulkboy]

awesome pullups and curls there freak huge amount of cardio aswell

 

[co05]

Good pullup volume!

 

[El Freako]

Yesterday's Upper ME
5/3/1 Bench
5 x 95kg
5 x 110kg
10 x 120kg
I could have easily done 12 reps but I racked at 10, I'm considering adjusting my max for next week.

Sumo Deadlift
5 x 140kg
5 x 160kg
4 x 180kg
2 x 200kg
That's the first time I've ever pulled with a sumo-stance, it felt pretty good so I may have to pursue this further.

Supersets
A1. HS Supported Row
8 x 120kg
8 x 120kg
10 x 120kg

A2. Weighted Dips
10 x 25kg
10 x 40kg
10 x 50kg

B1. Hanging Reverse Crunches
15 x bw
12 x bw
10 x bw
Ouchies!

B2. Chins
12 x bw
8 x bw
10 x bw

Leg Press
10 x 200kg
10 x 250kg
8 x 300kg.

Machine Rear-delt Fly
20 x 8 hoo hoos
20 x 9 hoo hoos