El Freako: Staying North of Vag

[El Freako]

It really must suck, if your shoulder feels discomfort even when doing floor presses, with that amount of weight. Any signs of healing? I recently started doing rotator cuff work as wel,l to prevent any problems in the future. Anyway, keep up the good work, Freak.

I somehow managed to aggravate my shoulder while I was away, probably from sleeping on it badly or lumping my wife's suitcase around. That mixed with the squat was what cause the discomfort. Also I am not being strict enough with my rehab so that can't be helping.

I really need my safety squat bar...

 

[Storm]

ey freako, too bad about your shoulder but i'm glad you're back. How's that plan for a 300Kg dead?

 

[_ROBERTiNHO_]

Good sesh nonetheless.

Injuryes are the suckiest thing when you love to train, right now my right knee is bothering me a bit.

Try some glucosamine and chondroitin. They really helped my shoulder last year.

 

[Anabolicus]

It's been a long time since you ordered it. Shouldn't it be arrived already?

 

[El Freako]

It's been a long time since you ordered it. Shouldn't it be arrived already?

I never ordered it, I just checked whether they had any in stock. Since then I've never had enough spare cash to buy one.

 

[_ROBERTiNHO_]

^^Jew......

 

[El Freako]

^^Jew......

No, slacker. I've only been intermittently employed so far this year.

 

[Skeptic]

You just wait until I have a working shoulder or a safety squat bar...

Have just realised that none of my vids work any more... Bollocks!

Hehe, I can overtake you by then....

 

[Pickle]

Hehe, I can overtake you by then....

to be honest, stop the competitive bickering. you both can squat 600lbs by next year and you can both marry me

 

[Skeptic]

600lbs? hahaha wut?

 

[PrinceVegeta]

Great sessions buddy, nice deads!

 

[El Freako]

Spent the day shoveling dirt and gravel in and out of a trench so I was pretty beat but still got in a squat session.

Squats
3 x 140kg
1 x 160kg
1 x 170kg
1 x 180kg
1 x 190kg
Better form than my last 180kg single, no falling forward.

More
3 x 5 x 140kg
Wanted 5 sets but my shoulder was getting aggravated.

Finished with a superset of 50 pullups and 30 high step-ups.

I pulled and pressed on Friday and Saturday also but didn't write up the sessions.

 

[PrinceVegeta]

Solid squat workout!

 

[El Freako]

Have settled on the Ortmayer deadlift program instead of the Coan cycle and attempted to start it this week but failed due to physical exhaustion after my last 2 days of work. I'll try again next week.

What I did do...

Deadlifts
3 x 3 x 160kg

Deadlifts off 2' Blocks
3 x 3 x 140kg
Used these to practice getting my ass lower for the deadlift.

Bent Rows
5 x 60kg
5 x 100kg
5 x 110kg
10 x 110kg (w/straps)

Pullups
50 reps

 

[Storm]

Nice pulling all around freako.

I have a question you may be able to answer, If you were to test your deadlift 1RM while doing 5/3/1 when would you do it? 5-3-1 week, working your weight up to a max? 5,3,1,1,1,1,1.... ?

 

[El Freako]

You could do it then, or just do it in the first week, hit your 5 reps and then work your way up with singles, that way you would be more refreshed after deload.

 

[Storm]

Thanks freak. I'm curious to check where i'm at, my current max estimate seems kinda optimistic.

 

[_ROBERTiNHO_]

Nice session, very basic, and movements that i love s2

This week I'm feeling a bit tired too, cause of the motherfucker job, seeling suplements to newbies and explaing something they'll not unerstand.

 

[El Freako]

Curls and cardio are for fags...

EZ Bar Curls
5 x 30kg
5 x 40kg
5 x 50kg
2 x 4 x 60kg
3 x 60kg
10 x 50kg
8 x 40kg
8 x 30kg

DB Curls
10 x 20kg
9 x 20kg
7 x 20kg

Cardio
25mins on bike and treadmill

 

[Skeptic]

Lol, hows the beach body comming along?