El Freako: Staying North of Vag

[Storm]

170x9 is huge bro, congrats

 

[El Freako]

Cheers fellas, however while I'm smashing squats with deadlifts its all aboard the fail-train...

Magnusson/Ortmayer Cycle: week 10
Deadlifts
4 x 4 x 195kg
2 x 220kg
1 x 245kg
3 x fail x 245kg
Bombed out big time today. Just couldn't get the bar off the ground for the final rep and didn't even bother with the final rep out. I can't be sure whether its whether I've reached my limits with this program or whether it was because of lack of sleep last night and a busy day at work. Probably a combination of both but either way I'm going to make some adjustments to this program before I attempt it again. I'll probably run the same deficit singles cycle I did after the first Mag/Ort cycle just to keep my form off the ground solid. Its highly likely that I need to focus a bit more on active recovery as well. I'm really not stretching enough and could probably do with some foam rolling too. My life is a constant mix of cramping and stiffness every week.

I'm just going to repeat this weeks numbers for the final week.

 

[Storm]

Well bro, improving both squats and deads at the same time isn't that easy I wouldn't be surprised if your so-called "fail" in deads is derived from you still being fried after squatting hard. Plus your deadlift improved a lot not long ago so you have recent gains to "settle down" so to speak, I've observed in myself that my big lifts follow a trend of quick-burst improvement for some weeks and then they kind of plateau for a while (while some other lift goes up) and so on. Nothing to worry here, you're no novice and the weights we're talking about here ain't no joke, they need some serious work.

Keep doing your sh/t

 

[Skeptic]

I think you need to settle the **** down so the rest of us can catch up a bit.

 

[El Freako]

Pfft... You'll never catch up now.

 

[Skeptic]

You'll plateau at some point

 

[Storm]

^^ he plans on pulling over 1000.



kilograms




in a couple of years

 

[Skeptic]

Pfft, he may 'pull' the equivalent of 1000kg with one/both of his hands.

 

[El Freako]

Yesterday's benching porn...

5/3/1: cycle 3, week 2
Bench Press
3 x 95kg
3 x 110kg
9 x 125kg
I'm showing continuing improvement in my shoulder. No discomfort whatsoever today and that include doing my own rack outs. Vid below. Beware crotch shot at the end of the vid.


Pullups
50+ reps

-ss-

DB Bench Press
15 x 40kg
3 x 10 x 40kg
Vids of 1st and 4th pullup sets below. I smashed out a solid 20 in my first set which I was stoked with although they weren't as deep as I'd have liked. By the 4th set I'd lost the shirt and switched to a wide grip. Blatant vanity shot.




Hang Clean to Press/Wide-grip Inverted Row/Pushup Complex
10 x 40kg/15/15
13 x 30kg/12/15
11 x 30kg/11/15

Went home, cried a little, made a pizza, drank wine.

 

[ironheart]

hey great pullups and benching buddy. i hope that my pullups will improve now that i'm loosing weight. i miss being able to do 20+ pullups. good job man, keep it up

 

[El Freako]

Sucky squats...

5/3/1: cycle 6, week2
Squats
3 x 140kg
3 x 160kg
5 x 180kg
5 x 10 x 110kg
Even the first working set felt heavy so I knew I was in for trouble. Paz convinced me not to go to insane on the assistance since I was obviously suffering from some epic sub-parness. Hopefully next week will be better.

 

[Skeptic]

5x180kg is still solid man!

 

[El Freako]

Friday's lifting...

Hang Clean to Press
Worked up to 2 singles with 80kg





DB Hammer Curls
3 x 8 x 30kg

Reverse BB Curls
12 x 35kg
15 x 30kg

Superset with...
Suspended BW Tri-Extensions
5 x 15

Short and sweet.

 

[El Freako]

Pulling today...

Magnusson/Ortymayer Cycle: week 11
Deadlifts
2 x 220kg
3 x 1 x 245kg
I repeated last weeks numbers due to my previous epic fail and did the heavy doubles first as this is what Paz and I will be doing for our next run of this routine. In the end I skipped the 4x4 and planned assistance work due to a mixture of time constraints and can't be fukcedness. Next week is deload then I am considering running the same peaking cycle with deficit deads as I ran before the comp.

 

[ironheart]

beastly deads buddy!

 

[Storm]

Deficits worked wonders last time, i'd love seeing your new progress do you plan to max anytime soon?

 

[El Freako]

I'll probably try for a new max after the peaking cycle.

 

[Hypocrisy86]

Good job on those deads, 250soon man!

 

[Storm]

Good job on those deads, 250soon man!

he already pulled 260 iirc. Idk if he's there right now but i want him to pull >272Kg (600lbs).

 

[El Freako]

It might be a while before I pull 270, I'm pretty sure my strength went backwards during the last month on deads.