El Freako: Staying North of Vag

[El Freako]

Press power!

I can do db press, but military is very tough on my shoulders.

I had big problems with my rotators last year and OH presses have been off the menu for quite until now. I'll never work for maxes with them again but it'll be good to re-include them as assistance work.

 

[_ROBERTiNHO_]

I had big problems with my rotators last year and OH presses have been off the menu for quite until now. I'll never work for maxes with them again but it'll be good to re-include them as assistance work.

Same story here. I hurt my rotator cuff while doing neck push press, since then my left shoulder is not the same.

 

[Pickle]

all that volume and then 30 mins cardio, show me ur abs benno. ps solid pressing. dbs were good considering u did them after inclines ur ultimate bitch exercise

 

[Bulkboy]

wow, nice inclines!

 

[cereal]

all that volume and then 30 mins cardio, show me ur abs benno. ps solid pressing. dbs were good considering u did them after inclines ur ultimate bitch exercise

inclines ftw!!!

 

[PrinceVegeta]

Nice sessions man!

 

[Xiva]

Awesome presses champ!

I expect you got some huge pecs

 

[Hypocrisy86]

glad your inclines have improved man

 

[El Freako]

all that volume and then 30 mins cardio, show me ur abs benno.

Lol. Never!

Awesome presses champ!

I expect you got some huge pecs

If by pecs you mean man-titties? :gaysign:

 

[Big_Guns_Lance]

Huge inclines freako!

 

[lifterdead]

Good squats. I gotta try me some 5/3/1 after the meet.

 

[El Freako]

Today's combined bench and deadlift session...

5/3/1: cycle 2, week 3
Bench
5 x 110kg
3 x 125kg
3 x 140kg
I was hoping for more but had to do this session a day earlier and my shoulders were still toasted from inclines on Tuesday.

Deadlift
5 x 160kg
3 x 180kg
3 x 200kg
Again I had hoped for more but am happy considering I had already hit bench.

Superset
A1. CG Press
3 x 10 x 80kg

A2. Zercher Squats
10 x 60kg
10 x 70kg
10 x 80kg
I was feeling a little fragile at the start of this but eventually manned up.

T-bar Row
10 x 20kg
2 x 8 x 40kg
7 x 40kg
This is a weird machine, it shouldn't have felt that heavy.

Superset
B1. Chins
3 x 5 x bw

B2. Face-pulls
3 x 15 x something

Combination sessions done in a hurry are brutal. Also, ab work was ditched by popular vote (1-0).

 

[PrinceVegeta]

Awesome session man, combining bench and deads is crazy, nice numbers all around!

 

[lifterdead]

Jesus, bench, deads, and squats all in one day....


Arduous looking workout. Balls of steel clanking together yet?

 

[El Freako]

I've just moved into my new place on the Gold Coast and internet access is going to be intermittent at best. This week is deload week so I'm not even going to bother posting sessions until next week. Need to find a new gym too.

Watch this space.

 

[Xiva]

See ya next week with some hopefully heavy weights!!!

 

[El Freako]

Scored myself a 7-day pass at the local SHITness First so I got some weights lifted this week finally. Kept it all sub-maximal and with pretty low volume because its a deload week.

Yesterday...
Squat
worked up to a 140kg triple

DB Press
10, 6, 6, 5 x 50kg
I'm happy to have finally hit 10 reps again, and I think I had 2 more in me.

Rack Pulls
worked up in 8 reps sets with OH grip until I could only get a triple then a double with 170kg. Epic forearm pump.

Pullups
40+ reps
More forearm pump!

Gunshow supersets
EZbar curl x BW dips (3 sets)

Hammer curls x cable pushdowns (3 sets)

Then cardio

Today...
Military Press
worked up to a 90kg single

Then cardio.

 

[Big_Guns_Lance]

Glad your up to your pressing strength mate. Great pull-ups and MP is huge!

 

[PrinceVegeta]

Huge mp ben! nice session 2!

 

[Bulkboy]

damnit. we are pretty much equal in the military and u havent even done it consistenly curse u and ur pressing strenght:angrydude: