icecold's training log
- Thread starter icecold
- Start date
Caporegime
What's the recovery period like?
It's a case of wait and see. The high rep stuff in HST will help, so I might run another cycle of it just to make sure everything is in the best condition possible. Or I might just do high rep squats along side more conventional training...
Caporegime
That sucks man. Least you know whats wrong though.
What do you think I did then? I think my butt just tucked ridiculously as can be seen in some older squat vids...What would that 'break'
What do you think I did then? I think my butt just tucked ridiculously as can be seen in some older squat vids...What would that 'break'
Caporegime
Your spine 
Caporegime
Caporegime
Yeah. It's a part of my body that really confuses me due to how it's setup
Some days it feels literally just muscular then others it feels like it's a lot more sinnister. If I carry on how I am, I'm hoping things improve
Training 11/07/12
Looooooong mobility warm up
Good mornings 2x10x115kg
Front squats 2x10x95kg
Bench 2x10x90kg
BOR 2x10x80kg
Arnold press 2x10x25kg
BB curls 2x10x40kg
CGBP 2x10x77.5kg
Extremely stiff from soft tissue work and snatches yesterday, but I managed everything. I must remember not to snatch (badly) and expect to do anything productive with my shoulders the next day.
I was pleased with todays front squats, I don't think they've ever been so comfortable. The second set was even better than the first, probably because I'd warmed up some tighter areas. No adductor pain today, woop!
Looooooong mobility warm up
Good mornings 2x10x115kg
Front squats 2x10x95kg
Bench 2x10x90kg
BOR 2x10x80kg
Arnold press 2x10x25kg
BB curls 2x10x40kg
CGBP 2x10x77.5kg
Extremely stiff from soft tissue work and snatches yesterday, but I managed everything. I must remember not to snatch (badly) and expect to do anything productive with my shoulders the next day.
I was pleased with todays front squats, I don't think they've ever been so comfortable. The second set was even better than the first, probably because I'd warmed up some tighter areas. No adductor pain today, woop!
Training 13/7/12
Squat 2x10x142.5kg - easier than last time
RDL 2x10x137.5kg - beginning to test DOH grip now. Did some super bracing which made then awesome but very tiring
Incline DB bench 2x10x40kg
Pullup 2x10xbw+7.5kg
Dips 2x10x30kg
HC2PP 2x10x60kg
Squat 2x10x142.5kg - easier than last time
RDL 2x10x137.5kg - beginning to test DOH grip now. Did some super bracing which made then awesome but very tiring
Incline DB bench 2x10x40kg
Pullup 2x10xbw+7.5kg
Dips 2x10x30kg
HC2PP 2x10x60kg
Training 16/7/12
Good mornings 2x10x122.5kg - finally feeling these get a little tough
Front squats 2x10x100kg - easy. Adductor was complaining a bit but it cleared up after the first set. Better bracing pattern again, I just need to figure out how to breath...
Bench 2x10x95kg - waaaay easier than 90kg. I didn't have time to work up to a top single today, but these felt good
BOR 2x10x85kg
Arnold press 2x10x25kg - running out of time now, so all of the following sets were basically super setted.
BB curls 2x10x40kg
CGBP 2x10x82.5kg
Good mornings 2x10x122.5kg - finally feeling these get a little tough
Front squats 2x10x100kg - easy. Adductor was complaining a bit but it cleared up after the first set. Better bracing pattern again, I just need to figure out how to breath...
Bench 2x10x95kg - waaaay easier than 90kg. I didn't have time to work up to a top single today, but these felt good
BOR 2x10x85kg
Arnold press 2x10x25kg - running out of time now, so all of the following sets were basically super setted.
BB curls 2x10x40kg
CGBP 2x10x82.5kg
Training 18/7/12
RDL 10x145, 10x150 - grip was going on the first set, DOH finally met it's match! 150kg was far too easy with straps, should have added more
Squat 2x10x150kg - adductor was feeling pretty bad today. Easy weights, but a disconcerting amount of pain.
Incline DB press 2x10x45 - really tough today, but it is the heaviest day
Pullups 2x10xbw+10kg - fine
Sacked off the rest, may or may not do the dips and HC2PP on friday. I'm pretty annoyed about my injury, it's looking like it's STILL going to require a couple of weeks of complete rest. It might just be a little tight due to the 400m repeats I did on tuesday, but it should be healed by now
RDL 10x145, 10x150 - grip was going on the first set, DOH finally met it's match! 150kg was far too easy with straps, should have added more
Squat 2x10x150kg - adductor was feeling pretty bad today. Easy weights, but a disconcerting amount of pain.
Incline DB press 2x10x45 - really tough today, but it is the heaviest day
Pullups 2x10xbw+10kg - fine
Sacked off the rest, may or may not do the dips and HC2PP on friday. I'm pretty annoyed about my injury, it's looking like it's STILL going to require a couple of weeks of complete rest. It might just be a little tight due to the 400m repeats I did on tuesday, but it should be healed by now
Training 20/7/12
Good mornings 2x10x130kg - second set belted to see what it felt like. It made it a lot easier and I probably could have added 10+kg
Front squats 10x105kg, 10x110kg - second set belted, much prefer these totally raw. Minimal injury irritation too
Bench 10x100kg, 10x102.5kg - WOOOOOOP! Finally! These felt great today, despite my right pec feeling a bit dodgy from soft tissue work
BOR 2x10x90kg
CGBP 10x87.5kg, 10x90kg - easy, should have added more
Arnold press 10x20, 2x10x25 - I thought I would take it easy with these, but it turns out I didn't really need to
End of the 10 rep phase! Time to see what happens to my injury with lower reps and slightly higher weights. I'm taking squats very slowly so hopefully things will continue to improve.
Good mornings 2x10x130kg - second set belted to see what it felt like. It made it a lot easier and I probably could have added 10+kg
Front squats 10x105kg, 10x110kg - second set belted, much prefer these totally raw. Minimal injury irritation too
Bench 10x100kg, 10x102.5kg - WOOOOOOP! Finally! These felt great today, despite my right pec feeling a bit dodgy from soft tissue work
BOR 2x10x90kg
CGBP 10x87.5kg, 10x90kg - easy, should have added more
Arnold press 10x20, 2x10x25 - I thought I would take it easy with these, but it turns out I didn't really need to
End of the 10 rep phase! Time to see what happens to my injury with lower reps and slightly higher weights. I'm taking squats very slowly so hopefully things will continue to improve.
Training 23/7/12
Squat 3x5x157.5kg - ankle was really stiff so decided to try back squatting in oly shoes. I really didn't like it, but it isn't really a fair test when I so dehydrated and tired. I might try them again at some point, but I have no immediate desire to go back to them.
Pull up 3x5xbw+15kg - easy, felt a bit like a waste of time
Dips 3x5xbw+35kg - ditto
HC2PP 3x5x65kg - I've been doing these with a strict press, and actually I think this is pretty stupid. I'm going to up the weight and do every rep with a push press.
Sweatfest of a session, but it was really easy. Not much bother from the adductor. Really tight hammies and quads from walking around all weekend though.
Squat 3x5x157.5kg - ankle was really stiff so decided to try back squatting in oly shoes. I really didn't like it, but it isn't really a fair test when I so dehydrated and tired. I might try them again at some point, but I have no immediate desire to go back to them.
Pull up 3x5xbw+15kg - easy, felt a bit like a waste of time
Dips 3x5xbw+35kg - ditto
HC2PP 3x5x65kg - I've been doing these with a strict press, and actually I think this is pretty stupid. I'm going to up the weight and do every rep with a push press.
Sweatfest of a session, but it was really easy. Not much bother from the adductor. Really tight hammies and quads from walking around all weekend though.
Training 25/7/12
Deadlift 3x5x200kg - took me a set to remember how to pull, but these were fine
Bench 2x5x110kg, 5x105kg - wrong weights initially, oops
BOR 3x5x95kg
Military press 3x5x55kg - far too light, but I was more interested in getting outside for...
Farmers walk ~60kg per hand x30m there and back x 4
Tire rope pull 30 feet x3
Not exactly the right conditions to bust out some impromptu strongman conditioning, but a friend of mine is leaving for Austria so we had to give him a proper send off. Shirts off obviously, and as a result got attacked by swarms of mosquitoes. I caught on of the bartewards in the act on my calf and ended up with a big blood smear down my leg.
Absolutely shattered now.
Deadlift 3x5x200kg - took me a set to remember how to pull, but these were fine
Bench 2x5x110kg, 5x105kg - wrong weights initially, oops
BOR 3x5x95kg
Military press 3x5x55kg - far too light, but I was more interested in getting outside for...
Farmers walk ~60kg per hand x30m there and back x 4
Tire rope pull 30 feet x3
Not exactly the right conditions to bust out some impromptu strongman conditioning, but a friend of mine is leaving for Austria so we had to give him a proper send off. Shirts off obviously, and as a result got attacked by swarms of mosquitoes. I caught on of the bartewards in the act on my calf and ended up with a big blood smear down my leg.
Absolutely shattered now.
Also, operation "get super lean" might be on the cards. I've got a lower body deload on the cards for the week after next. I might start tapering calories until then, and then go really strict for the first time ever. It's going to be horrible.
Weight and pictures this weekend as a starting point I think.
Weight and pictures this weekend as a starting point I think.
Caporegime
Niiiiiiiiiiiiiiiiice!
Have fun with that!
Especially with the weather this week, BBQ'a going on and you have to resist the urge to gorge!!!! 
Have fun with that!
Especially with the weather this week, BBQ'a going on and you have to resist the urge to gorge!!!!
Caporegime
Training 27/7/12
Squats - negatory. Still feeling injury so I initiated my adductor deload early.
Pull ups 3x5xbw+20kg
Dips 3x5x45kg
OHP 3x5x65kg
Training 29/7/12
Delvis 3x12
Front squats - triples up to a comfy 120kg
Hang cleans with push press (sometimes multiple cleans with one press, sometimes the other way around) - lots of sets with triples at 90kg
Training 30/7/12
Deads 3x5x207.5kg - turns out I was little bit fatigued from all the cleans the day before!
Bench - meant to be 3x5x112.5kg, but my pec was so tight it was pulling me out of position so I aborted it :/
BOR 3x5x100kg
30 degree raise/rear delt raise/lateral raise 2x12
I've decided to cut squats out of the last week of HST and start my deload early. I've now got a 4 week training block without back squats, how will I cope?!?
Still planning on getting some pictures taken and starting a cut.
Squats - negatory. Still feeling injury so I initiated my adductor deload early.
Pull ups 3x5xbw+20kg
Dips 3x5x45kg
OHP 3x5x65kg
Training 29/7/12
Delvis 3x12
Front squats - triples up to a comfy 120kg
Hang cleans with push press (sometimes multiple cleans with one press, sometimes the other way around) - lots of sets with triples at 90kg
Training 30/7/12
Deads 3x5x207.5kg - turns out I was little bit fatigued from all the cleans the day before!
Bench - meant to be 3x5x112.5kg, but my pec was so tight it was pulling me out of position so I aborted it :/
BOR 3x5x100kg
30 degree raise/rear delt raise/lateral raise 2x12
I've decided to cut squats out of the last week of HST and start my deload early. I've now got a 4 week training block without back squats, how will I cope?!?
Still planning on getting some pictures taken and starting a cut.