El Freako: Staying North of Vag

[Skeptic]

He's on his rags.

 

[El Freako]

What happened to your squat!?

Fuck knows... everything else is still solid except for that.

Edit: I am wondering whether its because I don't have my belt on me (its still on its way back from London). I have my technique pretty dialled in on that beast.

 

[El Freako]

5/3/1 Bench Press
5 x 95kg
5 x 110kg
9 x 120kg
As easy as TheChad's sister, although weak in comparison to my previous PR of 13 x 120kg.

Supersets
A1. CG Press
2 x 10 x 80kg
2 x 9 x 80kg

A2. DB Rows
10 x 35kg
3 x 9 x 45kg

B1. Dips
15 x bw
10 x bw
9 x bw

B2. Pullups (mixed grips)
9 x bw
9 x bw
7 x bw

Reverse BB Curls
15 x 20kg
2 x 10 x 30kg

YTWL Complex
2 x 10 x 3kg.

15mins cardio.

I tried out the uni gym today and have decided to stick with it for the time being. It has both a power and squat rack and DBs up to 60kg, as well as 2 flat benches, a decline and and incline and fuckloads of back apparatus. Hopefully they won't mind when I whip out my chalk tomorrow (if I can find it).

 

[Skeptic]

Was that the UQ uni gym or one at Toowoomba?

 

[El Freako]

USQ in Woomby. The UQ gym isn't that great from recollection. The powerlifting club does not lift there, they're located a couple of streets away.

 

[Skeptic]

Yeah, I heard something like that. I'd love to check out the powerlifting club at some stage, might have to wait till I actually attend UQ though haha, Toowong is ages out of my way.

 

[Pickle]

Yeah, I heard something like that. I'd love to check out the powerlifting club at some stage, might have to wait till I actually attend UQ though haha, Toowong is ages out of my way.

toowong is about 20 minutes from me :gaysign: move to a better part of brisbane skip, p.s freako i love u.

 

[El Freako]

Friday's lifting...

Deadlift 5/3/1
5 x 135kg
5 x 155kg
5 x 175kg
Total grip failure after the 5th rep. I couldn't find my chalk as was sweating balls in 35 degree heat.

Front Squats
5 x 8 x 60kg
Its been so long since I've done fronties and I remember why, they're so fucking uncomfortable! I couldn't get my balance right at all.

Standing Cable Crunches
5 x 10 x ?plates.

Cardio: tennis with the wife. I suck at tennis.

 

[Anabolicus]

Despite your grip failure, still a solid session. Btw I love doing fronties

 

[El Freako]

Despite your grip failure, still a solid session. Btw I love doing fronties

You're a sick, sick man.

Todays session...

5/3/1 Squats
3 x 105kg
3 x 125kg
6 x 145kg

More Squats
5 x 10 x 100kg
Nearly puked.

5/3/1 Incline Press
3 x 80kg
3 x 95kg
6 x 110kg

DB Press
10 x 30kg
9 x 35kg
9 x 35kg
8 x 35kg
9 x 35kg

Standing Cable Crunches
12, 10, 10, 12, 10 x 9 Plates

Pullups
52 bw reps, mixed grips.

Superset
A1. Lying Leg Curl
10, 10, 8 x 7 Plates

A2. Cable Pushdown
10, 10, 8 x Full Stack + 10kg

No cardio for me today, I barely got out of there without vomitting.

 

[Skeptic]

Did you drop your max weight or something for squats?? My 3x3 was much heavier than yours seems to be!

 

[El Freako]

I dropped it down to 180kg so I can ease back into squatting. It usually takes me a few weeks to recover from lay-offs and this latest one was the biggest in a long time. Don't fret, I'll be back to kicking your ass in no time.

 

[Skeptic]

Hahaha, we shall see about that!

Btw, thats a nice portrait of you in your Avatar

 

[El Freako]

I can say the same about yours.

 

[PrinceVegeta]

Strong sessions there man, and i feel you on the fronties, really uncomfortable

 

[El Freako]

5/3/1 Deadlift
3 x 145kg
3 x 165kg
6 x 185kg
Brutal. I hate doing anymore than 3 reps on deads. :crymeariver:

Leg Press
10 x 200kg
10 x 240kg
8 x 280kg
8 x 280kg
7 x 280kg


Superset
A1. Hanging Straight Leg Raises
3 x 12

A2. Straight Leg Situps
3 x 15

Went home. Died. Too fucking hot to workout today.

 

[tim290280]

I hear you on the high rep deads. I suck at them too. Good work on busting out a sextuplet at 185kg.

I suck at high rep squats as well, maybe I'd better start doing them more regularly too.

 

[El Freako]

^I'm going to be doing Big But Boring for my squat assistance from now on, I think the best thing for my squats is more squats.

Heavy squats followed by 50 more squats, I must hate myself.

 

[Hypocrisy86]

congrats on the progress man

 

[lifterdead]

Brutal fuckin sessions, man.