El Freako: Staying North of Vag

[Xiva]

You deload and go for 5x95kg

after that you do 3x10 @ 110kg

Isn't that kind a stupid when you deload?

 

[El Freako]

I deloaded my max lift but kept my accessory the same. Its still counts as a deload.

 

[Anabolicus]

Session looks noice Deloads are cool ey?

 

[El Freako]

Deload...

Incline Press
5 x 45kg
5 x 60kg
5 x 70kg
Snore.

CG Bench Press
10 x 60kg
3 x 10 x 80kg
7 x 80kg
I was meant to do DB press today but for some reason did CG's instead...

Kroc Rows
22 x 40kg
14 x 40kg
2 x 10 x 40kg
I'm pretty happy with my efforts on these today.

Superset
A1. EZbar Curls
10 x 40kg
6 x 40kg
12 x 30kg

A2. DB Rear-delt Fly
8 x 12.5kg
9 x 12.5kg
10 x 12.5kg

Cable Pushdowns w/rope grip
12 x full stack
10 x full stack
10 x full stack
Just did these while I was waiting for some room to clear around the power rack for my new least favourite exercise...

BB Complex
Squat/MP/Lunges/BB Row/RDL/Shrugs
10 of each w/ bar, 30kg, 40kg
2 hours later and I'm still rooted.

 

[Pickle]

nice deload big fella. when r u going to train with me again?

 

[El Freako]

We'll aim so sometime in the new year shall we. I'm moving to the GC in January so sometime after I've done that.

 

[Skeptic]

w00t, I'll have somewhere to stay down the coast

where bouts on the GC?

 

[El Freako]

Runaway Bay to start off with. I've already found a couple of decent gyms nearby. One just up the road!

 

[Natzo]

damn.. mecca's aussie lobby.. is everywhere..





















oh.. Just got trough a couple of your 5/3/1 workouts, you're getting in to it fast!

awesome weights has always..

keep this up mate!

 

[El Freako]

Cheers Natzo.

We're tha Aussie Mafia, like the Adam Mafia but with more gay and less retard.

 

[philosopher]

Cheers Natzo.

We're tha Aussie Mafia, like the Adam Mafia but with more gay and less retard.

 

[Xiva]

Question, when will we see some heavy lifting instead of all those lights weights?

 

[Skeptic]

Question, when will we see some heavy lifting instead of all those lights weights?

He's gotta wash the sand out of his vagina first.

 

[Xiva]

He's gotta wash the sand out of his vagina first.

That's what i thought

 

[El Freako]

^Fuck you guys. Fuck you all.

Did my last 2 deload sessions of deadlifts and bench on the Xmas Eve. Then hit 5 sets of DB press with 50kgs, 5 sets of leg press with 240kg, 50 pullups, 50 standing cable crunches and some gun show work. No 5/3/1 this week but I'm hoping to get a 3 lift session in before the end of the year. 5/3/1 will return in 2010, possibly in a new thread to tidy things up.

 

[El Freako]

I worked up to a 3 x 170kg squat and 3 x 140kg bench yesterday, passed on deads then his some DB presses, pullups, MPs, rows and got the fuck out.

Happy New Year to all you bitches.

 

[tim290280]

^^ I'll change your log title now, your lifting has stopped being at suck level (for you). What do you want it to be called?

El Freako's tribute to Lord Wendler?

 

[Skeptic]

"El Freako's guide to vaginal sand removal"

 

[El Freako]

"Staying North of Vag"

Or

"Shift Fucking Weight"

 

[El Freako]

My second cycle starting today:

Squat
Week 1 = 110kg x 5 reps , 125kg x 5 reps , 140kg x 5 reps
Week 2 = 115kg x 3 reps , 135kg x 3 reps , 150kg x 3 reps
Week 3 = 125kg x 5 reps , 140kg x 3 reps , 160kg x 1 rep
Week 4 = 65kg x 5 reps , 85kg x 5 reps , 100kg x 5 reps

Inc. Press
Week 1 = 75kg x 5 reps , 90kg x 5 reps , 100kg x 5 reps
Week 2 = 80kg x 3 reps , 95kg x 3 reps , 105kg x 3 reps
Week 3 = 90kg x 5 reps , 100kg x 3 reps , 110kg x 1 rep
Week 4 = deload - 45kg x 5 reps , 60kg x 5 reps , 70kg x 5 reps

Deadlift
Week 1 = 135kg x 5 reps , 160kg x 5 reps , 180kg x 5 reps
Week 2 = 150kg x 3 reps , 170kg x 3 reps , 190kg x 3 reps
Week 3 = 160kg x 5 reps , 180kg x 3 reps , 200kg x 1 rep
Week 4 = 85kg x 5 reps , 105kg x 5 reps , 125kg x 5 reps

Bench Press
Week 1 = 95kg x 5 reps , 110kg x 5 reps , 125kg x 5 reps
Week 2 = 105kg x 3 reps , 120kg x 3 reps , 135kg x 3 reps
Week 3 = 110kg x 5 reps , 125kg x 3 reps , 140kg x 1 rep
Week 4 = 60kg x 5 reps , 75kg x 5 reps , 90kg x 5 reps

I'm going to endeavour to keep my log more organised from now on with weeks and cycles noted. I've added 5kg to all lifts except for Incline Press. I probably could have left Bench Press unchanged also but after typing all that shit out I'm too lazy to go back and redo it so its staying as is. Hopefully I'll be back to full strength soon.

My goals for 2010:

1. Regain London strength levels
2. Compete (I'm eyeing off a June comp as I've too much on my plate right now to commit to anything earlier)
3. Squat +225kg
4. Bench +170kg
5. Deadlift +250kg
6. Be able to run up stairs without requiring immediate medical assistance afterwards
7. Find out if I have any abs and hopefully compete in th U90kg division lean