El Freako: Staying North of Vag

[El Freako]

202 by the Wendler formula. My best was 209 (5x170kg I think).

 

[PrinceVegeta]

im sure u can get 210!!

 

[El Freako]

Magnusson/Ortmayer Cycle - week 6
Deadlifts
4 x 4 x 175kg
2 x 200kg
2 x 225kg
8 x 175kg
Pretty happy with my deads today, grip was feeling a bit ****ty but my form was pretty good. The last heavy set felt amessy and slow as hell but video evidence proved me wrong. Maybe it was just the lack of oxygen to the brain slowing things down.

Pullups
50 reps
Started off supersetting these with DB SLDLs but my lower back was near breaking point so I quit after 2 sets.

Kroc Rows
16 x 40kg
24 x 40kg
Was a bit of a pussy on the first set but after Paz hit 18 reps for his second set (and he's 20kgs lighter than me) I pulled my tampon out and went for broke. Broke broke me.

Vids
2 x 225kg Deadlift


8 x 175kg Deadlift


My training partner Paris - 2 x 155kg Deadlift@75kg bw

He needs some work on his form still but its a vast improvement on his last 1rm attempt. He has an amazing over-developed lower back from a life time of surfing and his legs need to catch up.

 

[Storm]

Yeah, right, but i can reach the top shelf.

 

[Pickle]

Yeah, right, but i can reach the top shelf.

not sure i get it.


good work freako. deads looked great to me. ur buddy has got some power as well for a little fella.

 

[El Freako]

So can I... if I find a ladder.

 

[Storm]

now seriously, beast as always.

 

[jonathan]

very good deadlift bro

 

[PrinceVegeta]

very nice deads ben, really good form and smooth as hell, im jealous!

 

[lifterdead]

Great deads! Awesome vids, Freako. They really round out your log and keep me coming back.

 

[PrinceVegeta]

hey! ben freaky sexiness makes this log worthwhile hehe

 

[El Freako]

Did a quick upper sesh today...

Bent Rows
5 x 60kg
5 x 100kg
3 x 120kg
3 x 3 x 140kg (w/straps)
15 x 100kg
10 x 100kg
Rowing wasn't as strong as last week unfortunately.

Suspended BW Tri Extensions
Lots

Tire 3.0
Drag, sprint, drag, sprint, sprint, extra long sprint.


Will probably do some more upper work tomorrow.

 

[Storm]

good session freak.

 

[PrinceVegeta]

strong rows man, not everyday can be the same, but the effort is important! keep it up!

 

[_ROBERTiNHO_]

15 with 100kg, nice!!!

 

[El Freako]

Squats from last Friday...

5/3/1: cycle 2, week 3
Squats
5 x 130kg
3 x 150kg
7 x 165kg
20 x 110kg
...And off home to get ready for a weekend away.

 

[Anabolicus]

Good effort on the widowmaker set.

 

[Pickle]

nice 7 reps @ 165 kg freako. very strong.

 

[Storm]

not doing jack **** FTW. Strong squats freako

 

[El Freako]

Deadlift deload session...

SLDLs
5 x 5 x 140kg

Kroc Rows
25 x 40kg
20 x 40kg

Fukcing Stupid Complex
3 x 10 fukcing stupids*/10 pullups/15 pushups/10 hanging leg raises

I feel a little broken now...

(* fukcing stupids=burpee deadlifts)