El Freako: Staying North of Vag

[Pickle]

lol, **** me bro. is this conditioning part of the pledge to play rugby again ? are u aiming for first grade? lol

 

[El Freako]

Nah, just aiming to be a little less puffed everytime I carry the groceries up the stairs and to see my abs before I'm 30.

 

[El Freako]

Some upper pumping...

Bent Rows
5 x 60kg
5 x 100kg
3 x 120kg
6 x 140kg (awful form)
8 x 120kg
7 x 120kg
8 x 120kg
7 x 120kg
6 x 120kg

Superset
Pullups -ss- Suspended BW Tri Extensions
5 sets each

Doing some more tomorrow.

 

[Pickle]

super heavywieght rows benno. id love to see ur form on them they heavy

 

[El Freako]

I just realised that I put in the incorrect weight for the last 5 sets, they were only 120kg - not 140kg.

 

[Storm]

heavy rows are heavy, sir.

 

[El Freako]

Squat deload

Squats
20 x 110kg
15 x 110kg
Pukilicious.

Superset
A1. Zercher Squats
10 x 60kg
10 x 80kg
10 x 100kg

A2. Hanging Leg Raises
3 x 10

Tire 3.0
20m drag
20m drag
55m sprint
30m sprint
25m sprint
rest
30m sprint
30m sprint
rest
30m sprint
30m sprint
Die.

Tonight was an epic lower back killer, I'm going to be walking funny tomorrow.

 

[Storm]

there's something wrong here, your post begins with "deload" and then there's a bunch of madness. You and pickle are making me feel sick this morning.

 

[El Freako]

Its deload because I didn't go over 55% of my max.

I've just dragged myself back out of bed due to epic cramping in my legs and lower back... must remember to stretch sometimes.

 

[Storm]

Its deload because I didn't go over 55% of my max.

I've just dragged myself back out of bed due to epic cramping in my legs and lower back... must remember to stretch sometimes.

stretching is important but i think that the issue here are 20 reps squats, and then 15, and then zerchers supersetted with god knows what....
Ah, the envy...

Good job freak, as usual.

 

[El Freako]

Cheers dude.

I'm aiming for 20 x 140kg this year.

 

[Pickle]

Cheers dude.

I'm aiming for 20 x 140kg this year.

20*140 would be ****ing amazing !

great job on the high rep squats 2 sets of 20 and 15 > my high rep deads.

 

[Anabolicus]

Cheers dude.

I'm aiming for 20 x 140kg this year.

Good luck with that. As soon as you pass 15th rep, you'll cry for your mommy.

 

[_ROBERTiNHO_]

20 rep squat: there's no more painfull thing than that. And I'll need it a lot.

 

[El Freako]

^Its twice as painful the morning after!

 

[_ROBERTiNHO_]

^^And 4 times more painful 48h later!

 

[Pickle]

i reckon the 10 minutes after doing 20 rep squats is worse then any following pain. The dizziness, aching ears and constant deep breaths are the worst. and you did it twice!

 

[Skeptic]

Holy 'worse than smolov' fatman!

 

[El Freako]

^No, nothing is worse than Smolov my dear Robin.

 

[jonathan]

good luck with 20x140 squat, I did that once, it was not fun.