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El Freako

I lift stuff

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Having been directed here from another forum I've decided to start logging my lifting here too. Looks like there are a lot of other serious lifters here so I hope to fit right in.

 

About me (copied from the intro thread):

Name: Ben

Age: 28

Location: Gold Coast, QLD

Where do you train?: My mates backyard

How long have you been lifting?: since I was 15 on and off, super serious since 2004, properly since 2006.

What are your short-term goals?: Rehab my shoulder and compete in a raw powerlifting comp. Squat 200kg for reps, bench 170kg and deadlift 250kg.

Long term goals?: See my abs before I'm 30, make an elite raw total, squat 250kg for reps, bench 200kg, deadlift 300kg, MP 150kg, open a strength training facility with my training partner, maybe try a strongman comp, stay injury free.

A bit about yourself: 5'6, 92kg, current gym maxes: squat-200kg/bench-160kg/deadlift-240kg. I've just returned from 3 years in the UK and am returning to uni to study law next year. The only thing I love more than training is my wife... just.

As mentioned my shoulder is buggered, rotator problems, which I am occasionally trying to fix. So my best lift (bench) is currently taking a hiatus and it has also affected my squat. I am slowly back under the bar but it will be a while before I am back to my best lifts. I'll hopefully be purchasing a safety squat bar soon so I can work my way back to 200 and beyond while going easy on my shoulder.

I've recently been doing a 3x a week singles cycle for my deadlift and other lifts in where I see fit. I'm currently considered a couple of other deadlift cycles to start soon and I will hopefully be returning to 5/3/1 for my squats soon.

 

I just got back from a week in Vanuatu so here's my post-holiday sesh, tried to not go too heavy and just work on some volume:

 

Squats

3 x 150kg

5 x 3 x 160kg

Hurty painy ouch! So much quad pain.

 

Supersets

A1. Deadlift

5 x 3 x 180kg

-ss-

A2. Pullups

50 reps

Deadlifts were of pretty decent form I think. Can't say the same for the last 20 or so pullups...

 

B1. Floor Press

10 x 60kg

3 x 10 x 80kg

-ss-

B2. Fatman Pullups

15 x bw

12 x bw

2 x 10 x bw

Some shoulder discomfort while pressing because of earlier squats. Stupid shoulder.

 

Gun show and cardio tomorrow.

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Updating my log

 

27/07

Spent the day shoveling dirt and gravel in and out of a trench so I was pretty beat but still got in a squat session.

 

Squats

3 x 140kg

1 x 160kg

1 x 170kg

1 x 180kg

1 x 190kg

Better form than my last 180kg single, no falling forward.

 

More

3 x 5 x 140kg

Wanted 5 sets but my shoulder was getting aggravated.

 

Finished with a superset of 50 pullups and 30 high step-ups

 

 

 

28/07

Have settled on the Ortmayer deadlift program instead of the Coan cycle and attempted to start it this week but failed due to physical exhaustion after my last 2 days of work. I'll try again next week.

 

What I did do...

 

Deadlifts

3 x 3 x 160kg

 

Deadlifts off 2' Blocks

3 x 3 x 140kg

Used these to practice getting my ass lower for the deadlift.

 

Bent Rows

5 x 60kg

5 x 100kg

5 x 110kg

10 x 110kg (w/straps)

 

Pullups

50 reps

 

 

 

29/07

Curls and cardio are for fags...

 

EZ Bar Curls

5 x 30kg

5 x 40kg

5 x 50kg

2 x 4 x 60kg

3 x 60kg

10 x 50kg

8 x 40kg

8 x 30kg

 

DB Curls

10 x 20kg

9 x 20kg

7 x 20kg

 

Cardio

25mins on bike and treadmill

 

 

 

30/07

Supersets

A1. Bent Row w/straps

5 x 120kg

6 x 120kg

6 x 120kg

5 x 120kg

6 x 120kg

Some where a bit dirty in form but my upper-back is feeling them now. My bi's were the weak-point after last night's curls.

-ss-

A2. Floor Press

5 x 10 x 80kg

Slow clean movements.

 

B1. HS Chest-Supported Row

10 x 120kg

8 x 140kg

10 x 120kg (just)

-ss-

B2. Cable Pushdowns w/rope

3 x 10 x as heavy as I could go

 

Cardio

50mins of bike and treadmill

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Starting next week I will be finally returning to a routine...

Mon: Deadlift - Ortmayer deadlift cycle

Wed: Squat - 5/3/1

Fri: Upper - whatever I feel like, occasionally more squats.

 

Cardio whenever I can.

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Ortmayer Cycle, week 1

Deadlift

4 x 4 x 161kg

2 x 2 x 184kg

8 x 161kg

 

Will do some assistance work tomorrow.

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Deadlift assistance work today...

 

Deadlift w/~2in deficit

5 x 3 x 140kg

Getting more practice with pulling from a deeper position, gonna un-f**k my deadlift form.

 

Supersets

A1. Bent Rows w/straps

10 x 100kg

8 x 110kg

3 x 8 x 120kg

-ss-

A2. SLDL w/straps

5 x 140kg

4 x 8 x 120kg

Lower back devastation.

 

B2. HS Chest-supported Rows

10 x 120kg

6 x 140kg

8 x 120kg

-ss-

B2. Bulgarian Split Squats

2 x 15 x bw

My lower back seized up so I gave up on the 3rd set. I was in agony.

 

Cardio

20mins incline treadmill walking

Walking out the pain!

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Trained my brother-in-law today. He's a former competitive cyclist who wants to get back into the weights. Spent most of my time working on his squat form but also had him doing pullups, bench and deads.

 

What I did...

 

Pullups

50 reps

 

CG Bench Press

3 x 5 x 100kg

A lot of shoulder discomfort, probably shouldn't have done it. I might give benching away all together for a while I think.

 

EZ Bar Curls

5 x 50kg

4 x 60kg

2 x 5 x 50kg

6 x 50kg

 

Cable Pushdowns

5 x 10 x whatever the f**k it was.

 

Cable Rotator Work

3 x 15 x not much

 

Cardio

30mins bike

 

Although I've been able to get away with some floor and CG bench pressing of late my shoulder doesn't seem to be making much more progress so I'm going to dump them altogether for a month or 2. I might stick to just pushups and some tri work and I had swimming suggested to me recently as a good rehab exercise. I move through the water like a barge these days so doing a few lanes might be good.

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Bizzumping my log here...

 

Currently in freestyle training mode for a few weeks.

 

Easily equaled my old 200kg squat PB from last year so I'm hoping for a new PB this coming Friday. Currently just hitting my prescribed 5/3/1 reps then working on heavy singles or triples afterward.

http://www.youtube.com/watch?v=zTXKu6845NY

 

Pulled a new deadlift PB of 250kg while standing on 2" blocks. Super stoked with myself for that. :humpleg:I'm currently hitting deads twice a week for shits and giggles. Heavy singles on Monday, higher volume on Wednesday, all standing on blocks to work on my leg drive.

http://www.youtube.com/watch?v=DFvm2Ex5Fro

 

And have finally been able to move back into some heavy pressing without too much discomfort. CG pressed 3x1x140kg. Am going to try some paused reps on Tuesday I think.:unsure:

 

Hopefully I'll keep updating from now on. Will be continuing 5/3/1 for squats and probably returning to it for bench as well. Unsure of my plans for deads. Might just repeat the Magnusson/Ortmayer cycle since it worked so well.

 

:beer:

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holy shit man,

 

you are an el freako,

 

insane lifts, id love to be pulling that weight when im 27 or so.

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Pullin'...

 

2" Deficit Pulls

Pulled a beltless 220kg, then 3 singles with 240kg which were in order: decent, dirty, nasty.

 

Bent Row

3 x 10 x 100kg

8 x 100kg

20 x 100kg (w/straps)

The last two reps were only really partials but they fukcing hurt.

 

Pullups

50+ reps

 

Good strong sesh.

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Super-quick squattin'

 

5/3/1: cycle 3, week 3

Squats

5 x 140kg

3 x 155kg

1 x 175kg

1 x 190kg

1 x 210kg New PB!

Rolled in, hit numbers and cracked out a new PB, then out. The lift was a bit of a grinder but I got out thankfully. My training partner Paz hit a new PB of 150kg as well. A good day for both of us.

 

Will hit some solid volume tomorrow.

 

http://www.youtube.com/watch?v=Vu5PCxU4wgA

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Did a short little session today

 

Squats

15 x 135kg

Was actually attempting a 1.5xbw widowmaker set with this but had to pull up short because I was getting dizzy when I locked out. I'm going to try again next week I think.

Triset

Squats

10 x 135kg

+

Pullups

10

+

Incline DB Chest Press

12 x 30kg

2 sets, I was hoping for 3 but a] I was about to puke and b] my left shoulder started hurting again.

 

:humpleg:

Edited by El Freako

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strong mofo

 

Cheers mate.

 

I'm attending a backyard mini-comp this weekend so did some light pre-comp stuff today, just going through the motions.

 

Speed Pulls

5 x 3 x 150kg

 

Squats

2 x 1 x 180kg

 

Kroc Rows

7 x 60kg (weak)

20 x 60kg (w/straps)

 

Fatman Pullups

3 x 15 x bw

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Pressed today...

 

Paused Bench Press

Worked up to 1 x 140kg.

 

Dips

5 x 10 x bw

Its good to be able to dip again. I didn't go to heavy or high reps but I'm going to try and work my way back up to some weighted dips.

 

Pullups

80 reps

Lots of rest between sets due to chatting.

 

YTWL Complex

2 x 10 x 5kg.

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My lifts from the comp on the weekend:

http://www.youtube.com/watch?v=ftZHGF5ekjQ&feature=player_embedded

 

Back to pulling off the floor today...

 

Magnusson/Ortmayer Cycle: week 1

Deadlifts

4 x 4 x 175kg

2 x 200kg

10 x 175kg

Rough

 

Kroc Rows

2 x 10 x 60kg

20 x 60kg (w/straps)

Rougher

 

Tire Drags

5 x ~35m sprints

1 x ~45m sprint

Roughest.

 

I'm going to be hitting the conditioning and cardio balls to the wall now. I need to get a bit fitter and wouldn't mind losing some bf% (it was kind of a shock to see that I'd crept up past 95kg on the weekend). Tire will be dragged on Mondays and Fridays and I'm going to jog, swim or ride at least twice a week too. Also I'm going to increase my intensity during assistance work by doing supersets most days. Even if its just adding arm or ab work between my main assistance.

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Pressing today... :quagmire:

5/3/1: cycle 1, week 1

Bench Press

5 x 90kg

5 x 100kg

7 x 115kg

Unfortunately my reps are being limited by my need to keep my form tight for shoulder stability.

 

Superset

Dips

80 reps

-ss-

Pullups

+70 reps

I'm sticking to dips for assistance work for a while, its a movement I can rep out without shoulder trouble.

 

Suspended Prone Tri Extension

3 sets

 

YTWL Complex

2 x 10 x 5kg

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Super mega happy back pump session...

 

Weighted Pullups

5 x 10kg

5 x 20kg

3 x 5 x 30kg

8 x 20kg

14 x bw

 

Bent Rows

3 x 10 x 100kg

10 x 120kg (w/straps)

18 x 100kg (w/straps)

Its amazing how much lighter 100kg felt after rowing the 120kg barbell.

 

Superset Medley

Did a medley of BB curls, hammer curls, inverted rows and reverse curls in supersets. Epic pumpage.

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Magnusson/Ortmayer Cycle: week 2

Deadlifts

4 x 4 x 175kg

2 x 200kg

2 x 225kg

11 x 175kg

Wasn't feeling super strong today after not enough sleep and my legs have been extra tight after a lot of walking on the weekend but I managed to brute out the session. I've really been noticing a lack of hip drive in my deads recently which I must work on amending. I'm sure its not a lack of strength but more of me not thinking about the hip drive cue. My final reps of the 11 were all nasty and I barely managed to keep a hold of the bar for the last 2.

 

Did some abbreviated assistance work due to the session being a late starter.

 

Good Mornings

15 x 60kg

12 x 80kg

 

Kroc Rows

22 x 60kg (w/straps)

 

Tire will be dragged tomorrow.

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175 x 11! jesus man..

 

and not on a strong day ay, haha..

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