El Freako: Staying North of Vag

[PrinceVegeta]

solid return squats!

 

[pingu]

Good shit

have you considered buying a Manta Ray? That would maybe take some stress of youre shoulders.. Or a buffalo bar, bit more expensive though heh

 

[Natzo]

Nice to get to see you squat again freako! go easy on it and you'll be back to the amount of weight you were moving in no time!

oh nice dead to. PR 240? nice..

 

[Anabolicus]

Nice PR! I wish I had the opportunity to train with my own equipment.

 

[Line]

Great pull, Freako. Well worth the 5-day wait for an update.

 

[jonathan]

huuuge thumbs up!

 

[Big_Guns_Lance]

Like pickle said, back was rounding a little in the dead but that was one HUGE lift!

Good job mate.

 

[Till]

Freako: 1 Gravity: 0.

Fucking good job, mate.

 

[lifterdead]

Sweet pull man! But dude, what's up with lifting in the dark? lol

Seriously, sweet PR.

 

[El Freako]

Pingu: I'm not a fan of the manta ray, its cuts right into my shoulders.

Lifter: It was nighttime and there are no lights down there.

Pick... I mean Skip: Coast is coast...still not my favourite place yet.

Everybody else: Cheers!

Did some stupid barbell complex things today...
4x bodyweight squats/burpee deadlifts/hammer curl to press/pushups/pullups

Felt sick and had epic back cramp then went for a walk. It wasn't fun either.

 

[El Freako]

Pulled yesterday, worked up to a 3x3 with 180kg to work on ironing out my form. My back was still wasted from the burpee deadlifts on Wednesday so it wasn't easy.

 

[Skeptic]

Haha, you and your complexes. They always sound gay lol

 

[El Freako]

I'm going to run a deadlift singles cycle for the next 4 weeks, pulling 3x a week.

Here's the template...
Week 1
Mon
15 x 1 x 155.0
Wed
10 x 1 x 180.0
Fri
5 x 1 x 205.0

Week 2
Mon
15 x 1 x 160.0
Wed
10 x 1 x 185.0
Fri
5 x 1 x 210.0

Week 3
Mon
15 x 1 x 165.0
Wed
10 x 1 x 190.0
Fri
5 x 1 x 215.0

Week 4
Mon
15 x 1 x 170.0
Wed
10 x 1 x 195.0
Fri
5 x 1 x 220.0

 

[Anabolicus]

So no squatting in the meantime? Shooting for another DL PR after that?

 

[_ROBERTiNHO_]

I had very good results with singles, hit my last deadlift PR. It's a excelent way to peak, but I don't if it build strength.
Interesting program. If my program for squats won't work it's a option

 

[El Freako]

So no squatting in the meantime? Shooting for another DL PR after that?

I'll do some zerchers or light back squats as assistance most likely.

 

[Skeptic]

Looks like an interesting program. What do you reckon you'll get after this, 250kg?

 

[El Freako]

Looks like an interesting program. What do you reckon you'll get after this, 250kg?

Hopefully, but I'll be just as happy with a cleaner looking 240.

 

[Skeptic]

Nice one. I was considering doing Smolov Jr for deads following the squat program.

 

[El Freako]

I considered the same, briefly, then I remembered that I didn't want to hate life for 3 weeks again.

You need time between smolov programs. Time allows you to forget the suffering involved the last time you did it.