El Freako: Staying North of Vag

[El Freako]

Good freakin Squats! Form looked fine to me. Gotta love Chuck Taylors, the official shoe of powerlifting.

I <3 my chucks. They're also my standard everyday shoe too, as soon as I beat a pair up they become my lifting shoe.

 

[El Freako]

Deload week this week so nothing much to talk about.

Rack Pulls from the knees
3 x 1 x 180kg
2 x 1 x 200kg

Some pullups and out.

 

[PrinceVegeta]

nice deload rack pulls there mate

 

[El Freako]

Did some back work today...

Bent Rows w/straps
5 x 60kg
5 x 100kg
3 x 120kg
3 x 140kg
2 x 2 x 150kg
14 x 100kg
All strapped because I tore up a callus pretty bad yesterday. My rows were pretty weak for some reason, I've repped 140kg pretty well before. I'm guessing its from my 4:30am starts for work this week. I've decided that since I can't press heavy anymore I'm going to work on heavy rowing instead. 3 x 160kg is my first goal!

Kroc Rows
25 x 40kg
20 x 40kg
Strapped again. Royally destroyed myself with these, stupid being fat and lacking conditioning.

Re-rigged the tire again and tried some sprint-drags over 30m. They sucked. Then flipped the tire for 2 more lengths. This sucked even more. I hate conditioning training.

 

[El Freako]

Did some back work today...

Bent Rows w/straps
5 x 60kg
5 x 100kg
3 x 120kg
3 x 140kg
2 x 2 x 150kg
14 x 100kg
All strapped because I tore up a callus pretty bad yesterday. My rows were pretty weak for some reason, I've repped 140kg pretty well before. I'm guessing its from my 4:30am starts for work this week. I've decided that since I can't press heavy anymore I'm going to work on heavy rowing instead. 3 x 160kg is my first goal!

Kroc Rows
25 x 40kg
20 x 40kg
Strapped again. Royally destroyed myself with these, stupid being fat and lacking conditioning.

Re-rigged the tire again and tried some sprint-drags over 30m. They sucked. Then flipped the tire for 2 more lengths. This sucked even more. I hate conditioning training.

 

[_ROBERTiNHO_]

Great rowing Freako. Definately one of my favourite movements.

 

[El Freako]

Did some deload squats then hit the newly rigged Tire3.0 for some sprints and drags for about 20mins. We are concocting some really horrible ideas for the Tire3.0. There's a decent 20m hill out the front of my training partner's house and I fear we shall one day be dragging the Tire3.0 up it.

 

[El Freako]

Back to the deadlifts today...

Ortmayer Cycle: week 5
Deadlifts
4 x 4 x 167kg
2 x 192kg
2 x 212kg
9 x 167kg
It felt heavy and the double was a bit dirty but then I managed an extra rep on the high reps. Stoked!

Pullups
50 reps

50 pushups superset with 20 hanging leg raises.

Skipped Tire3.0 because my training partner was out of energy so we'll hit it tomorrow morning.

 

[Anabolicus]

Excellent pulling, gaffer.

 

[Skeptic]

w000000t, great effort man!

 

[El Freako]

Cheers blokes. Skip are you still lifting?

 

[Skeptic]

Hehe yeah man, check log.

 

[PrinceVegeta]

Strong deads there freako!

 

[_ROBERTiNHO_]

Big deads little man!

 

[El Freako]

Tire3.0
Sprint 45m
Sprint 45m
Sprint/drag 40m
3mins rest
Sprint 40m
Drag/Sprint 40m
3mins rest
Drag 35m
Sprint 35m
Die

Went grocery shopping straight afterwards and felt like blowing chunks the whole time.

 

[Skeptic]

Lol, **** this cardio ****!

 

[El Freako]

^I agree! It may be the death of me yet.

 

[Skeptic]

I really need to do some though

 

[philosopher]

Freako could you post something about the Ortmayer Cycle? Would like to see how the program looks.

 

[PrinceVegeta]

cardio looks intense man!