El Freako: Staying North of Vag

[_ROBERTiNHO_]

I know exactly what you're passing through. I feel like an allien deadlifting and squatting while others pick 7 exercises for biceps and spend hours just curling.

 

[El Freako]

Just a quick phone update for yesterday...

5/3/1: cycle 3, week 2
Bench Press
Worked up to 5 x 135kg
Failed to lockout the 6th.

 

[PrinceVegeta]

nice benching there man

 

[Bulkboy]

i hate ur bench:angrydude: hehe, solid work my man. whats ur estimated 1rm in the bench as of now?

 

[El Freako]

i hate ur bench:angrydude: hehe, solid work my man. whats ur estimated 1rm in the bench as of now?

Wendler's formula puts it at 150kg but I wouldn't be surprise if its a little higher because although I'm strong I lack muscular endurance which limits my higher rep maxes.

I wish my other lifts were as good as my bench.

 

[Xiva]

150 kg, is still AWESOMEness!

Good benching

 

[El Freako]

150 kg, is still AWESOMEness!

Good benching

Its still 10kg below my max from last year...

 

[tim290280]

Its still 10kg below my max from last year...

That video is so 2009.

 

[Anabolicus]

Wendler's formula puts it at 150kg but I wouldn't be surprise if its a little higher because although I'm strong I lack muscular endurance which limits my higher rep maxes.

I wish my other lifts were as good as my bench.

Lol! I'm the exact opposite of you. Check out my last week's leg session:

https://musclemecca.com/showpost.php?p=658295&postcount=280

Strong lifts btw !

 

[lifterdead]

Nice lift freako!

Posting vids add to the thread. I gotta get some of my own up.

 

[pingu]

Good benching dude how much do you estimate youre DL and squat max lifts to?

 

[El Freako]

Good benching dude how much do you estimate youre DL and squat max lifts to?

I reckon my deadlift strength is back to normal again and I'd be good for 230kg but my squat has a little way to go before I can hit 200kg for depth again, maybe 180kg or so.

 

[Big_Guns_Lance]

im the opposite of you freako. My bench is low compared to that of my squat/dead. and my MP's are poo too. I wish i had your bench

 

[El Freako]

Have had a bit of an interrupted training week due to travel so only got to the gym yesterday and today so far.

Yesterday...
5/3/1: cycle 3, week 3
Squats
5 x 127.5kg
3 x 145kg
3 x 165kg
To say I'm disappointed with this effort is an understatement. I had psyching myself up for 5 reps all day. Grumble, grumble, grumble.

More Squats
10 x 100kg
10 x 105kg
10 x 110kg
10 x 115kg
10 x 120kg
6 x 125kg
I decided to go all out to make up for my failure but I think I went a little overboard and I've been paying for it ever since. I had to cut the 6th set short due to the fact that my hips were just hurting too much, and I could barely walk for the rest of the day. And to make it worse I strained my shoulders which affected my bench on the following day. This is gayer than Fahad/Demo and Adam in a 69.

Hanging Leg Raises
50 reps

30mins on the bike (bpm 145+)

Today...

Bench Press
5 x 112.5kg
3 x 127.5kg
3 x 142.5kg
More disappointment, my shoulders were playing up for all 3 sets thanks to yesterdays squats. I was picturing 5 reps again.

More Bench Press
2 x 10 x 90kg
9 x 90kg
6 x 90kg
10 x 90kg
I went for a piss and I think the extra rest did my shoulder a world of good.

Pullups
50 reps

Dips
20 x bw
19 x bw
2 x 10 x bw
No problem with the shoulder for these.

T-Bar Row
10 x 30kg
3 x 8 x 40kg

YTWL Complex

I'm going to try and get deadlifts and MPs done early Monday morning as I've a busy weekend then I'm heading off on a road-trip with the wife for the rest of next week, my deload will be doing nothing!

Also did 1hr cardio in the morning with mid to high intensity.

 

[Pickle]

nice sounding deload. Nice bench as well baby considering the shoulder strain. xoxoxo

 

[Bulkboy]

sorry to hear about the should strain and the subpar sessions freak. give it some time. im sure ur strenght will come back up. enjoy the roadtrip/deload

 

[El Freako]

Monday morning training with a hangover...

5/3/1: cycle 3, week 3
Military Press
5 x 67.5kg
3 x 77.5kg
3 x 85kg
Shoulder still stiff.

Deadlift
5 x 162.5kg
3 x 182.5kg
3 x 205kg

Meh. Crap but decent if you consider the hangover.

 

[Pickle]

fuck a duck 205 by 3 makes u the sexiest by far

 

[Big_Guns_Lance]

great presses Ben and awesome deads condiering the hangover, nice.

 

[Xiva]

Awesome pressing (Applaus)

IH got told by Xiva

Do you mind explain me, what that's all about?