El Freako: Staying North of Vag

[Skeptic]

Hahaha, yeah, I was gonna do 5/3/1 for a bit after dieing from this program lol.

 

[El Freako]

Pulled today

Deadlifts
5 x 3 x 155kg
I packed all my singles into 3-rep sets. All done without a belt too. Form was all pretty good.

Squats
3 x 100kg
3 x 140kg
3 x 3 x 160kg
All rawdog as well. Still uncomfortable to set up but if I can still manage it at this weight as long as I keep the reps low. I'm going set up a program for my squats were I keep the reps low and make very small increases in the weight. I can't quite lock my lats properly due to my shoulders so I'm keeping the bar low and resting it on my rear delts for better stability.

 

[Storm]

nice DL freako well done. And those squats are coming up too.

 

[El Freako]

nice DL freako well done. And those squats are coming up too.

Cheers mate. I had to laugh though because I was repping 170kg for 9 only a couple of months ago.

Stupid shoulder.

 

[Natzo]

godd deads, but most of al it is good to see those numbers in your squat, i'm sure you'll be back on charge in no time!

 

[PrinceVegeta]

Solid work freako! those squats will be back to normal in no time!

 

[Storm]

Cheers mate. I had to laugh though because I was repping 170kg for 9 only a couple of months ago.

Stupid shoulder.

What was there before isn't really lost, you'll be back at your old numbers soon enough for sure!

 

[Anabolicus]

Maybe you should try doing some front squats again?

 

[El Freako]

Maybe you should try doing some front squats again?

I prefer zerchering

 

[El Freako]

Just a quick sesh today.

Floor Press
Worked up to 3 x 5 x 100kg
I decided to remind my body what pressing felt like. It was a little uncomfortable but not to bad.

Pullups
50 reps.

 

[Skeptic]

Good to hear your shoulder was feeling good. Were you doin any shoulder rehab stuff through smolov?

 

[El Freako]

Good to hear your shoulder was feeling good. Were you doin any shoulder rehab stuff through smolov?

No, but I was meant to be

Shoulder is no better, floor presses are just easier on it due to less rotation.

 

[Pickle]

wait, so you were supposed to do rehab and didnt?

you make me cry

 

[Line]

Glad to see you're able to work around the shoulder a bit more. Numbers are impressive as always, big boy.

 

[_ROBERTiNHO_]

Nice light 160 kg's squat

Hope you recorver quick man.

 

[PrinceVegeta]

Nice floor pressing freako, grip is shoulder width or wider?

 

[El Freako]

^Shoulder width. Elbows kept close to the body.

 

[Big_Guns_Lance]

nice deads other day freako and solid floor pressing.

 

[El Freako]

Deads again...

Deadlifts
5 x 2 x 180kg
Packed my 10 singles into 5 sets to save time as I was lifting with my training partner. He's off to Mongolia for 3 weeks tomorrow so I will be doing the rest of the program as proper singles. Form was good, lifts weren't too difficult. All rawdog again. I'm kind of enjoying lifting without a belt at the moment.

Bent Rows
10 x 80kg
8 x 100kg
7 x 100kg
5 x 100kg

Superset
A1. Barbell Curls
5 x 40kg
5 x 50kg
4 x 60kg
3 x 60kg
10 x 40kg

-SS-

A2. OH Tri Extensions w/ plate
5 x 15 x 20kg

Soul-draining Complex
10 weighted step-ups/10 fatman pullups/10 incline tri pushups/10 hanging leg raises/15 pushups/5 pullups/10 squat jumps
3 sets
I could have done a 4th but I really, really didn't want to.

Got home and did an arse-load of stretching.

 

[Pickle]

big session freako.Lol @ u doing curls. I know u do them occasionally but still i have to think maybe ur training buddy had something to do with their inclusion. big ups on ur soul drain complex xoxo