icecold's training log
- Thread starter icecold
- Start date
Training 23/11/12
Lots of mobility and warming up
Squats
Bar x some
60x10
100x8
140x3
160x1
180x3
These were only meant to be speed reps, but I left it there for volume because my hip is still a little niggle-y and my hamstring was tender from smashing it this week. Speed was good and mobility was nice.
Strict elbow flaired row
25x10x3
Getting stronger here
YTWL
2.5x10x3
Really hard! Awesome though, I clearly need more of these.
Brace yourselves...
EZ bar curls
some weight x12x3 3 second negs
SS with tricep cable bar pushdown
some weight x12x3 3 second negs
DB curls
12kgx12x3
SS with tricep reverse grip cable bar pushdown
some x12x3
Poundstone curls
bar x 30 - fuark
Tricep rope overhead extension
some x12x3 3 second negs
Cable shoulder stuff
DAT PUMP
DAT VEIN GAINS
Last recovery session before starting the new routine. It was horrible, my arms are in bits.
Lots of mobility and warming up
Squats
Bar x some
60x10
100x8
140x3
160x1
180x3
These were only meant to be speed reps, but I left it there for volume because my hip is still a little niggle-y and my hamstring was tender from smashing it this week. Speed was good and mobility was nice.
Strict elbow flaired row
25x10x3
Getting stronger here
YTWL
2.5x10x3
Really hard! Awesome though, I clearly need more of these.
Brace yourselves...
EZ bar curls
some weight x12x3 3 second negs
SS with tricep cable bar pushdown
some weight x12x3 3 second negs
DB curls
12kgx12x3
SS with tricep reverse grip cable bar pushdown
some x12x3
Poundstone curls
bar x 30 - fuark
Tricep rope overhead extension
some x12x3 3 second negs
Cable shoulder stuff
DAT PUMP
DAT VEIN GAINS
Last recovery session before starting the new routine. It was horrible, my arms are in bits.
Training 26/11/12
Feeling horrible from a stupid cold, dragged myself to the gym for this:
Squat
Bar x lots
60x10
100x6
140x5
160x2
180x6 - surprisingly comfy
190x6 - pretty good again. All to comp depth for a change! Illness and fatigue are beginning to strike though...
185x6 - lost count twice before I got to rep 4
185x6 - did 5, thought it was 6, went to rack it and got some confused noises from Dom before I hit the pins. Confirmed my retardation, walked it back out, did the last rep. Result: special floor time for a few minutes
180x6 - less drama, same amount of fatigue
Pin press
100x6
110x6
105x6x2
Fine, but I was increasingly dead.
Deficit BSS
30x2... hamstring felt uncomfortable
20x8x3
Sweet jesus the fatigue!
Strict elbow flared row
25x12x3
Narrow grip bench
100x5
95x5x2
Nothing left in the tank!
Definitely up there with the most exhausted I've ever felt. Pleased with the squats and my triceps were smashed so that will do.
Time for sleep...
Feeling horrible from a stupid cold, dragged myself to the gym for this:
Squat
Bar x lots
60x10
100x6
140x5
160x2
180x6 - surprisingly comfy
190x6 - pretty good again. All to comp depth for a change! Illness and fatigue are beginning to strike though...
185x6 - lost count twice before I got to rep 4
185x6 - did 5, thought it was 6, went to rack it and got some confused noises from Dom before I hit the pins. Confirmed my retardation, walked it back out, did the last rep. Result: special floor time for a few minutes
180x6 - less drama, same amount of fatigue
Pin press
100x6
110x6
105x6x2
Fine, but I was increasingly dead.
Deficit BSS
30x2... hamstring felt uncomfortable
20x8x3
Sweet jesus the fatigue!
Strict elbow flared row
25x12x3
Narrow grip bench
100x5
95x5x2
Nothing left in the tank!
Definitely up there with the most exhausted I've ever felt. Pleased with the squats and my triceps were smashed so that will do.
Time for sleep...
Yeah I like them, despite being terrible at them.
My squats depressed me this evening too
Also, your paused bench is still hugely upsetting to me. You know it's only 15kg off the British record, right? Easily reached in within a year I'd say.
My squats depressed me this evening too
Also, your paused bench is still hugely upsetting to me. You know it's only 15kg off the British record, right? Easily reached in within a year I'd say.
Yes! This sounds good. Bundle Delvis into your boot too.
Training 28/11/12
Deads
bar x some
60xsome
100x8
100x2
140x3
180x1x2
200x1
215x5
202.5x5
Actual rehab progress! Hamstring is feeling a bit stronger, which not only means slightly stronger deads but also the gay torque in my hips has reduced so my right hip flexors aren't getting destroyed. Not a lot of volume as I fatigued very quickly (kind of expected with the rehab I guess), but also I still have DOMS from squatting on monday.
Flat DB Bench
35x8
40x8x3
Starting relatively easy with these, not done flat for years. Loads of pec activation.
Snatch grip RDL (beltless)
60x10
100x6
140x6
170x6
160x6x2
Hard! Very strict scap retraction and fully braced core with neutral spine. All kinds of fatigue!
YTWL
some
Pretty quick session and easy on the volume. I don't want to rush my hamstring recovery, which seems to be moving along relatively well. Considering that last week 5x190kg was pretty tough with dead, today went well.
Training 28/11/12
Deads
bar x some
60xsome
100x8
100x2
140x3
180x1x2
200x1
215x5
202.5x5
Actual rehab progress! Hamstring is feeling a bit stronger, which not only means slightly stronger deads but also the gay torque in my hips has reduced so my right hip flexors aren't getting destroyed. Not a lot of volume as I fatigued very quickly (kind of expected with the rehab I guess), but also I still have DOMS from squatting on monday.
Flat DB Bench
35x8
40x8x3
Starting relatively easy with these, not done flat for years. Loads of pec activation.
Snatch grip RDL (beltless)
60x10
100x6
140x6
170x6
160x6x2
Hard! Very strict scap retraction and fully braced core with neutral spine. All kinds of fatigue!
YTWL
some
Pretty quick session and easy on the volume. I don't want to rush my hamstring recovery, which seems to be moving along relatively well. Considering that last week 5x190kg was pretty tough with dead, today went well.
It's not looking like I can, but I'll try and confirm.
Delvis
Some technical geekery...
I think the snatch grip RDLs woke something up in my teres major/minor. I felt them being worked because they're horribly ****ed up at the moment, to the point that they've bothered me benching and effect my shoulder stability. Somehow, I seem to now have increased my shoulder flexibility since that workout, and some ribs/t-spine feel like they're moving better.
ALSO, now in full carb back loading mode. ~400g of carbs post workout, come at me bros.
Delvis
Some technical geekery...
I think the snatch grip RDLs woke something up in my teres major/minor. I felt them being worked because they're horribly ****ed up at the moment, to the point that they've bothered me benching and effect my shoulder stability. Somehow, I seem to now have increased my shoulder flexibility since that workout, and some ribs/t-spine feel like they're moving better.
ALSO, now in full carb back loading mode. ~400g of carbs post workout, come at me bros.
I've got to try and keep it as clean as possible, so no dairy
Most of that ~400g (probably more like 350g) came from rice from going for a curry for a mates birthday post gym. It was literally a mountain.
87kg this morning, up slightly from the weekend. This is probably down to binging massively on monday and tuesday.
Most of that ~400g (probably more like 350g) came from rice from going for a curry for a mates birthday post gym. It was literally a mountain.
87kg this morning, up slightly from the weekend. This is probably down to binging massively on monday and tuesday.
Why only one set of 5? Moar! Looks good apart from that.
Training 30/11/12
Bench
bar x lots
60x8
80x5
100x3
110x1
120x6
115x6x2
Poor little teres were fried for some reason, clearly need some TCL. Higher reps really bring out fatigue in them, most likely because they are having to work hard to stabilise my shoulder against tight pecs.
Box squats
bar x lots
60x8
100x5
140x4
180x3 - fatigued very fast! Wasn't going to get 6
165x6
140x6
Doing these to work on using my recovering hammy, so quite vertical shins and a box well below parallel. Good lord did my hammy fatigue quickly! It's good though, shows that I was hitting it properly. Not a tremendous amount of training effect anywhere else, but never mind.
Wide grip bench
100x6
110x6
100x6x2
Nice! Left some in the tank in terms of load, more interested in a bit of volume.
YTWL
some, some of which where done in between the WG bench sets. Uncomfortable pump!
Elbow flared row
some
Didn't have time to do paused deads so will have to go in tomorrow. Didn't seem to have any energy either, but at least my cold is almost shifted now. Not a bad session, I just need to keep on top of my pec tightness!
Training 30/11/12
Bench
bar x lots
60x8
80x5
100x3
110x1
120x6
115x6x2
Poor little teres were fried for some reason, clearly need some TCL. Higher reps really bring out fatigue in them, most likely because they are having to work hard to stabilise my shoulder against tight pecs.
Box squats
bar x lots
60x8
100x5
140x4
180x3 - fatigued very fast! Wasn't going to get 6
165x6
140x6
Doing these to work on using my recovering hammy, so quite vertical shins and a box well below parallel. Good lord did my hammy fatigue quickly! It's good though, shows that I was hitting it properly. Not a tremendous amount of training effect anywhere else, but never mind.
Wide grip bench
100x6
110x6
100x6x2
Nice! Left some in the tank in terms of load, more interested in a bit of volume.
YTWL
some, some of which where done in between the WG bench sets. Uncomfortable pump!
Elbow flared row
some
Didn't have time to do paused deads so will have to go in tomorrow. Didn't seem to have any energy either, but at least my cold is almost shifted now. Not a bad session, I just need to keep on top of my pec tightness!
8 is too many reps for the training effect that I'm after, and putting volume on 110kg is too little load and again doesn't give me the training effect that I wanted. I was actually anticipating going heavier than 120, but it was enough on the day. You have to take that workload in the broader context of the rest of the week's workouts. Heavy bench stuff twice a week, and some assistance stuff on another day.
The rest is just warm ups. Do you not do a set of 15-20 reps with the bar? Literally everyone I train with does! The 100x3 was paused just to see how my teres major was feeling - result: tight as balls.
Training 01/12/12
Paused deads (beltless)
100x8 slow, not paused
100x3 full speed. It's definitely coming back...
140x3 paused
160x2
180x4 short rest into...
172.5x4 SHORT REST?!? WTF was I thinking?!
172.5x4
172.5x4
Horrible as usual, but not feeling too bad. I think the best I've done beltless is 190x4, so this is now proportionally much better than my conventional deads
Single arm cable row
some x 10x2
Chins
bwx12, 10, 10, 10
Face pulls
12x3
Cable shoulder stuff
Ab wheel rollouts
Lots of pec/shoulder mobility and stretching.
The rest is just warm ups. Do you not do a set of 15-20 reps with the bar? Literally everyone I train with does! The 100x3 was paused just to see how my teres major was feeling - result: tight as balls.
Training 01/12/12
Paused deads (beltless)
100x8 slow, not paused
100x3 full speed. It's definitely coming back...
140x3 paused
160x2
180x4 short rest into...
172.5x4 SHORT REST?!? WTF was I thinking?!
172.5x4
172.5x4
Horrible as usual, but not feeling too bad. I think the best I've done beltless is 190x4, so this is now proportionally much better than my conventional deads
Single arm cable row
some x 10x2
Chins
bwx12, 10, 10, 10
Face pulls
12x3
Cable shoulder stuff
Ab wheel rollouts
Lots of pec/shoulder mobility and stretching.
I had literally just replied 
Hamstring is ok. After I've hit it hard (i.e. every day this week!) the next day the injured head is on fire from DOMS/tightness, but with stretching and soft tissue torture it loosens pretty quickly (if it didn't, I'd be being a lot more cautious!).
I'm being really strict with making sure I load it and don't just use my right leg, which is why the weights are a little off this week. It's crazy to think that all deadlifting up to and including the comp was basically on legged
. My right hip flexor has relaxed a lot because of this now though, so hopefully it will pay off.
Hamstring is ok. After I've hit it hard (i.e. every day this week!) the next day the injured head is on fire from DOMS/tightness, but with stretching and soft tissue torture it loosens pretty quickly (if it didn't, I'd be being a lot more cautious!).
I'm being really strict with making sure I load it and don't just use my right leg, which is why the weights are a little off this week. It's crazy to think that all deadlifting up to and including the comp was basically on legged
. My right hip flexor has relaxed a lot because of this now though, so hopefully it will pay off.What, you mean apart from those beltless PAUSED sets I just did!? And the beltless snatch grip RDLs from wednesday? AND, the beltless 3x your mum/sister/girlfriend (delete as appropriate), that was RAW son!Aha u use a belt I see your belt and raise you straps. I win by virtue of a technicality
Tore my hamstring just over a month ago. The worst part of this is that it allowed my scrawny gay brother to deadlift as much as me in the comp.
Training 03/12/12
Squats
bar x lots
60x10
100x8
140x5
160x2
180x1
190x1
200x5 - at least a rep in the tank
190x5
190x5 - hamstring finally decided to join the party, made it easier
Pin press
warm ups
115x5
110x5
107.5x5
Not great, but then I'm terrible at these.
Deficit BSS
27.5x8x3 - hamstring was much happier with these today
Narrow grip bench
110x6
105x6x2
Elbow flare row, now with more flare
20x12x3
YTWL
some
Very rushed session, had to introduce a guy to a new programme which made things worse. Pleased with squats, bench continues to be slow progress.
Squats
bar x lots
60x10
100x8
140x5
160x2
180x1
190x1
200x5 - at least a rep in the tank
190x5
190x5 - hamstring finally decided to join the party, made it easier
Pin press
warm ups
115x5
110x5
107.5x5
Not great, but then I'm terrible at these.
Deficit BSS
27.5x8x3 - hamstring was much happier with these today
Narrow grip bench
110x6
105x6x2
Elbow flare row, now with more flare
20x12x3
YTWL
some
Very rushed session, had to introduce a guy to a new programme which made things worse. Pleased with squats, bench continues to be slow progress.
It's looking good, let's say preliminarily yes.
ice any news on the 15th?
Syla5?
Delvis??
Anyone else???
STEEDIE????
Loading my weak point primarily, but right now it's also loading the part of the ROM where I had my tear. With the right reps/weight, this means I'm inducing hypertrophy in my snapped up parts. Not a good protocol for every tear though, obviously.
It depends, anywhere between 2 and 5 depending on fatigue levels. Basically, don't kill yourself but do get some stimulation going on.
Training 05/12/12
Deadlifts
bar x some
60xsome
100x8 deliberately slow
100x3 fast
140x3
180x1x2
200x1 ****ing yes! Much better speed, almost back to my fastest
210x1 even faster
225x4 fatigued through the set very quickly, much like with fridays box squats. The ease of the first rep should have meant 5 comfortable reps, but it's still good progress (190 --> 215 --> ~225 in three weeks)
207.5x5 really nice
207.5x3 hamstring cramped. Not in an injury inducing kind of way, but I took it as a sign to leave it there
Flat DB bench
35x8
40x8
45x8x2
finally learning how to do these!
Snatch grip RDL
110x6
150x6
170x6
162.5x6x2
162.5x5.5 made it down then traps, lats, rhomboids, teres and erectors all gave up simulateously
CGBP with neutral grip bar (new toy!)
60x12x3
These are awesome! The close grip is really close, but it helps keep your shoulders in a better position. Felt great in my triceps with almost no pec involvement.
YTWL
Not a lot, ran out of time.
Urgh! Hope it stays clear. I guess we'll just have to play it by ear a bit. The gym is normally fairly good at staying open...
Training 07/12/12
Box squat (very below parallel)
warm ups x lots
140x5
160x5
150x5
140x5
Good lord it was deep! Really trying to keep my shins vertical to maximise hamstring loading. Successfully raped my recovering hamstring. Better than last week with a much harder variant.
Paused bench
100x5
107.5x5
100x5x4
Massively reduced the weight to make sure that I'm getting pauses with good tension. Also changed my grip slightly. Felt good!
Paused deads (beltless)
140x3
180x3
187.5x3
185x3
182.5x3
180x3
Fuark. Already pretty smashed from this week, but I was determined to get some good volume in. Sacrificed a little bit of weight to get there, but managed to dance with the prolapse devil and come away unscathed.
Training 07/12/12
Box squat (very below parallel)
warm ups x lots
140x5
160x5
150x5
140x5
Good lord it was deep! Really trying to keep my shins vertical to maximise hamstring loading. Successfully raped my recovering hamstring. Better than last week with a much harder variant.
Paused bench
100x5
107.5x5
100x5x4
Massively reduced the weight to make sure that I'm getting pauses with good tension. Also changed my grip slightly. Felt good!
Paused deads (beltless)
140x3
180x3
187.5x3
185x3
182.5x3
180x3
Fuark. Already pretty smashed from this week, but I was determined to get some good volume in. Sacrificed a little bit of weight to get there, but managed to dance with the prolapse devil and come away unscathed.