El Freako: Staying North of Vag

[El Freako]

^Kinda like a beachball.

 

[Skeptic]

hehe, I know the feeling.

 

[Storm]

I'm confident all that curling was done in the squat rack.

 

[PrinceVegeta]

Nice deads and rows man, strong curls 2. no homo xoxo

 

[El Freako]

Upper and more faggy cardio today...

Supersets
A1. Bent Row w/straps
5 x 120kg
6 x 120kg
6 x 120kg
5 x 120kg
6 x 120kg
Some where a bit Fahad in form but my upper-back is feeling them now. My bi's were the weak-point after last night's curls.
-ss-
A2. Floor Press
5 x 10 x 80kg
Slow clean movements.

B1. HS Chest-Supported Row
10 x 120kg
8 x 140kg
10 x 120kg (just)
-ss-
B2. Cable Pushdowns w/rope
3 x 10 x as heavy as I could go

Cardio
50mins of bike and treadmill

 

[Storm]

real curlers curl everyday. And what's that "cardio" thinggy you keep talking about?

great work

 

[PrinceVegeta]

Nice rowing man, but fahad form? lol

 

[_ROBERTiNHO_]

Great rowing! Think I'm gonna do bb row instead of dumbbell next week, just to change things a bit.

 

[El Freako]

Ortmayer Cycle, week 1
Deadlift
4 x 4 x 161kg
2 x 2 x 184kg
8 x 161kg

Will do so assistance work tomorrow.

 

[Natzo]

Ortmayer Cicle. nice...

I'm following this up close.

keep it up Ben.

 

[Storm]

heavy deadlifting in total darkness is the way to go
Keep it up freako, 300 is around the corner (i'm struggling to get near 200 lol)

 

[PrinceVegeta]

Nice start to the ortmayer cycle ben!

 

[El Freako]

For those interested here's the Ortmayer cycle as posted by Ortmayer himself.

Magnusson/Ortmayer routine.


(the following percentages are based on a projected max)

week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%- try to get 10 but if you do 8 or more you go up 10 lbs next week ( I usually waited until after the 2nd week before going up. You'll see why)

week 2
warm up
4x4 at 70%
2 reps at 80%
2 reps at 90%
8+ reps at 70%
If you get all the reps then go up 10 lbs. If you don't then repeat.

week3
warm up
4x4 at 70% +10
2 at 80% +10
2 at 90% +10
8+ with 70% +10

Sometimes I'll do an extra set off of a 4"-6" block for 8 reps or so with a weight that is tough for that many reps.

The fourth week I do something else other than deadlifts. I went through this cycle about 5 times before MSG last year and got an 870 deadlift out of it.

Thanks to Johno (I think) for suggesting it to me.

 

[lifterdead]

That's an interesting looking cycle......

Good deads amigo.

 

[Anabolicus]

Good pulls.

 

[jonathan]

very nice man, a friend of mine (top 10 contender for Belgium strongest man) is doing this routine too.

 

[_ROBERTiNHO_]

Interesting routine. I like conservative routines for deads.

 

[El Freako]

Deadlift assistance work today...

Deadlift w/~2in deficit
5 x 3 x 140kg
Getting more practice with pulling from a deeper position, gonna un-**** my deadlift form.

Supersets
A1. Bent Rows w/straps
10 x 100kg
8 x 110kg
3 x 8 x 120kg
-ss-
A2. SLDL w/straps
5 x 140kg
4 x 8 x 120kg
Lower back devastation.

B2. HS Chest-supported Rows
10 x 120kg
6 x 140kg
8 x 120kg
-ss-
B2. Bulgarian Split Squats
2 x 15 x bw
My lower back seized up so I gave up on the 3rd set. I was in agony.

Cardio
20mins incline treadmill walking
Walking out the pain!

 

[Storm]

nice pulling n' rowing freako. How's your shoulder feeling?

 

[_ROBERTiNHO_]

Very good assistance round! And damn, you did cardio afterwards. Masochistic.