El Freako: Staying North of Vag

[PrinceVegeta]

Nice zerchers again, zercher machine!

 

[Bulkboy]

damn, solid zerchers right there freak. u crazy man u

btw, how come uve gone over to zerchers instead of regular back squats. does back squats bother ur shoulders as well?

oh and why zerchers over front squats?

 

[El Freako]

damn, solid zerchers right there freak. u crazy man u

btw, how come uve gone over to zerchers instead of regular back squats. does back squats bother ur shoulders as well?

oh and why zerchers over front squats?

1. My rotators have got too tight to back squat without pain.
2. I suck at fronties.

 

[_ROBERTiNHO_]

Even high bar bothers you shoulder?
BTW your workouts are looking solid!

 

[Skeptic]

I am going to so glad when we hit the final session on Friday.

To quote Paz today: "This isn't fun. Why are you making me do this?"

HAHA! I've asked myself the same thing

 

[El Freako]

Smolov Base Mesocycle: week 3, day 3
Zercher Squats
7 x 5 x 120kg
Hell on earth.

 

[Anabolicus]

Nice nice! Can we expect another video tomorrow?

 

[Skeptic]

Keep it going mate! Only 1 more day to go

 

[Pickle]

nice ben. keep it up

 

[El Freako]

Smolov Base Mesocycle: week 3, day 4
Zercher Squats
3 x 3 x 125kg
Then things got a bit silly...
3 x 3 x 130kg
3 x 135kg
3 x 140kg
3 x 145kg
3 x 150kg
Dominated that Russian bitch! Vids next week.

 

[Skeptic]

Haha, hows the back feeling after that?

 

[PrinceVegeta]

Awesome squatting Ben!

 

[Pickle]

150kg zerchers, holy fuck... how did your bis not internally combust? amazing your life.

 

[El Freako]

Haha, hows the back feeling after that?

My back is ok at the moment. My quads and knees are aching like fuck though.

 

[Skeptic]

Hehe thats to be expected during smolov though

 

[jonathan]

haha you did it, nice big guy!

 

[El Freako]

Hit some pulls yesterday evening...

Deadlifts
5 x 140kg
3 x 180kg
1 x 210kg
3 x 1 x 220kg
2 x 3 x 180kg

DB Rows
14 x 40kg (plates fell off DB)
20 x 40kg
13 x 40kg

Superset
A1. Pullups
3 sets
x
A2. Pushups
3 x 20

Vids from last week still to come.

 

[Pickle]

nice session benno. how was the shoulders after the pushups?

 

[El Freako]

nice session benno. how was the shoulders after the pushups?

It was a little tender during the last reps of each set but not too bad.

Zercher vids!
3 x 130kg

3 x 140kg

3 x 150kg

 

[Pickle]

hey buddy, why train in the freezing cold at night? xoxoxox

p.s looked like u could go heavier