El Freako: Staying North of Vag

[jonathan]

still good effort

 

[El Freako]

Bulk: He went good depth from my standing point.

Everybody else: cheers for the support.

 

[Pickle]

great session skinny, wait so in all my vagueness, warrick brant is a member of YOUR gym?

 

[El Freako]

great session skinny, wait so in all my vagueness, warrick brant is a member of YOUR gym?

Yeah. Check him out on youtube, he's a beast.

 

[El Freako]

Finally got back into the gym today after being knocked about by man-flu and work. Just did a lower sesh including working up to my squat max last tested in London. 5/3/1 shall return next week but I will probably reset my maxes to ease back into it. Unscheduled lay-offs usually ruin my momentum.

Squats
5 x 100kg
3 x 140kg
3 x 160kg
1 x 180kg
1 x 200kg
3 x 5 x 140kg
200 was hard but smooth. I'm happy with it.

Bastard Supersets
A1. Good Mornings
3 x 8 x 100kg

A2. Hanging Leg Raises
50 reps

 

[Pickle]

sexy max freako. man flu gone?

 

[PrinceVegeta]

Nice squatting man, what will be the new 1m for 5/3/1?

 

[Natzo]

awesome Squats bro!

gonna check warrick brant..

awesome! is that your gym?

 

[PrinceVegeta]

Holy shit those were some impressive front squats!

 

[ironheart]

great effort on the squats buddy, good to see that you are back in training again

 

[_ROBERTiNHO_]

200kg squat? Embarassing...

Spoiler

...NOT! And I'm jealous.

 

[El Freako]

awesome Squats bro!

gonna check warrick brant..

awesome! is that your gym?

Yeah, that's the exact same squat rack I used for my squats yesterday, possibly the same bar too. It looks like the black bar and we only have one.

Home gym update:
We have a power cage, 260kg in plates and a semi-fat bar bought but are still waiting on a bench off ebay and need to get the cage cut down a bit so we can fit it under my mate's deck. I'm heading back to my parent's place next week to pick-up my boxing bag and steal my Dad's currently unused chin/dips tower, and possibly his EZ-bar and some curling weight too.

 

[Natzo]

^^

your old man is going to get flat..

 

[El Freako]

^Did you mean fat?

He's 63 now and has a pace-maker. He can't and shouldn't train like he used to.

 

[El Freako]

Yesterday's upper sesh. Not awesome due to shoulder trouble.

DB Press
3 x 60kg
8 x 50kg
6 x 50kg
5 x 50kg
I'd hoped for 5-6 reps with the 60's but my shoulder just couldn't take it.

Bastard Supersets
A1. Pullups
x
Cable Pushdowns
5 sets each.

 

[Pickle]

nice one going for the 60s tho freako. its been a while since u did them no?

 

[lifterdead]

132 pound shoulder presses? fuck me, that's heavy.

 

[pingu]

nice db press man

 

[El Freako]

To clarify: those were chest presses. OH pressing 60kg DBs? I wish!

Yeah Pickle, its been a few months since I picked up the 60s.

 

[El Freako]

Squatted in the backyard gym today...
5/3/1: cycle 6?, week 1
Squats
5 x 115kg
5 x 132.5kg
6 x 150kg
I'm pretty sure these aren't the correct weights I lifted as the bar we used was thicker than a normal bar and definitely heavier.. maybe 5-7kg heavier. Also my legs were nowhere near recovered from last week's singles.

More Squats
5 x 5 x 140kg