El Freako: Staying North of Vag

[Storm]

Last one looks "touch'n'go" more than anything else if I'm honest but those are still some pretty good presses. With nobody behind me I wouldn't be resting that bar on me for long either lol. Oh, and I find that having a spotter help you unrack it makes a ton of a difference when benching heavy weights, I tend to f*ck my setup when i unrack a heavy bar on my own.

Good job as usual.

 

[PrinceVegeta]

Nice presses there Freako! all looked pretty easy!

 

[El Freako]

Pre-contest Training: week 2
Squats
3 x 140kg
1 x 175kg
1 x 195kg
3 x 1 x 205kg
Good depth but a bit slow out of the hole. Next week I'll have a spotter and will hopefully be able to work some heavier weight for same depth.



Gonna have a big assistance day tomorrow to make up for all the short sessions this week.

 

[Skeptic]

Very solid reps man!

 

[PrinceVegeta]

Strong presses man!!

 

[El Freako]

After the epic failure that was yesterday's deadlift session I decided to go again today after bench.

Bench and deads...

Bench Press
Worked to some heavy singles with pauses for calls, discovering that I'm shocking at waiting for the calls. Bombed 155kg but made at least one good set with 150kg where I waited until each phase was called before moving.

Deadlifts
Stepped down off the blocks today and worked up to a 255kg single and training PB. I didn't even plan to lift it and even after my training partner encouraged me to try it I didn't expect to get it.

1 x 255kg Deadlift


Walked after that... will hit some assistance tomorrow.

 

[PrinceVegeta]

Dead looked pretty easy ben! nice pr!

 

[El Freako]

Assistance work today

Hang Clean and Press
5 x 30kg
5 x 40kg
5 x 50kg
6 x 5 x 60kg
-ss-
Pullups
Lots

Lying DB Tri Extensions
10 x 20kg
2 x 8 x 20kg
-ss-
DB Hammer Curls
10 x 20kg
2 x 8 x 20kg

Was smashed after the hang cleans and barely got through the third set of the gun show.

 

[Storm]

great pull!

 

[ironheart]

awsome deadlift buddy. i have to admit you're starting to get quite strong

 

[PrinceVegeta]

Like your assistance work ben, looking strong!

 

[El Freako]

Squat day, the last heavy lifting session pre-comp. Will just do some light work with my openers in the coming week.

Squats
5 x 100kg
3 x 140kg
1 x 180kg
1 x 200kg
3 x 1 x 215kg
This is a new training PR for me (I think) and I'm pretty stoked with it. Slow but solid movements. Not deep enough on the final set though, I just came out of the hole too early.

3 x 1 x 215kg Squat


Then did some SLDLs and went home.

 

[ironheart]

great stuff buddy! solid lifting, solid form, good depth. you're gonna nail it at the competition! what are the numbers you're aiming for?

 

[PrinceVegeta]

Awesome squatting, easy 230kg @ the comp!

 

[El Freako]

I'd really like 230/160/260 but I'm not holding high hopes for the bench as I'm sure to **** up my signals from the ref.

I'm thinking 190/135/220 for openers.

 

[Storm]

Sounds like a plan freako. Only that if you don't feel confident with BP commands maybe you could start a bit lighter, with a weight you totally-nail-no-matter-what just to be sure you don't bomb, giving you confidence for the other two attempts. (not saying that you can't nail 135 tho, just a random thought)

 

[PrinceVegeta]

good looking opening numbers, personally i would go

200/140/220

As for the commands, just have someone giving u them on ur last training, and ull see that they are not that bad, you will nail your opener for sure!

 

[El Freako]

Comp day today peeps.

Openers will be 190/135/210, morning weight (before a dump) is 88.7kg (that's the lightest I've been in years).

Wish me luck.

 

[ironheart]

go get em Ben!!!

 

[_ROBERTiNHO_]

Good Luck man! Go get them! Teh PRs!