icecold's training log

Delvis · 31 Jul 2012 at 14:44

Did you squat me for 3 x 12?

Sorry you missed most of your training session by the way! wasn't intentional

Can you not do split squats or goblets etc? Thats what I had to do for a while (probably on your recommendation no doubt

)

icecold · 31 Jul 2012 at 15:55

I hadn't intended on doing much, it really wasn't a problem

Lower body work will consist of fronties, deficit split squats, deadlift variations, good mornings, RDLs and GHRs. So I'm still smashing my legs, but minimising the stress to my adductors. If the fronties end up bothering me at all they will be dropped. As soon as the Graston guy is back in the country I'm going to have a session of pain/soft tissue work too...

Delvis · 31 Jul 2012 at 16:15

Cool cool

My backs not been too bad. Bit of a pain in the bit where i said it feels like it needs to click....think i also just need to hammer a ball in to the top of my glute.

I should really look up all the 'fancy' names for things one day

icecold · 2 Aug 2012 at 14:38

Training 1/8/12

Pull ups 3x5xbw+25kg PB - comfy

Dips 5x50kg, 5x60kg, 5x65kg PB - don't know where that came from, dips weren't feeling particularly strong before today. Wasn't even particularly hard.

HC2PP - I'm primarily working on my hang clean technique, so went up to some triples with 90kg again. My pressing wasn't up to much after the dips though!

Offset reverse lunges (kettlebell in the hand of the side of the stationary foot) 2x8 - these are tough!

Front squat hold 145kg 30 seconds - horrible

I feel like I've worked some new stuff in my core today, I think I'll add the last two exercises in more regularly.

Delvis · 2 Aug 2012 at 23:39

Those offset reverse lunges sound odd but im rather intrigued by them

icecold · 4 Aug 2012 at 00:56

Training 03/07/12

Deads 3x5x215kg - I think this is a 5 rep PB, and there was more in the tank. My belt was a little loose, but I don't think I can tighten it yet. This all bodes well for my next training block.

Incline DB press 8x25kg, 5x35kg, 5x40kg, 5x45kg, 12x30kg - meant to be bench, but my pec still feels tight and I have a lot of pressing next week. I focussed on getting a big pec stretch and big scap pinch so the weights weren't very big, but they felt great.

BOR 3x5x105kg - easy, but I didn't want to push it knowing what was to come...

Single arm inverted KB press 2x5 - someone cleared away the kettelbell before I was finished

These are much harder than they should be! Despite the low volume, I got some pump in my back and my core was well on the way to getting nailed.

KROC ROWS (!!!) 2x20x45kg - sweet mother of god these are hard. Smashed the crap out of my back.

Roll outs with long pauses at the bottom.

Fin.

icecold · 4 Aug 2012 at 00:57

Delvis said:
Those offset reverse lunges sound odd but im rather intrigued by them

They would actually be great for you, but you'd need to work up to them. I haven't forgotten btw

icecold · 4 Aug 2012 at 01:21

So, this time I'm not doing my usual 4 weeks of 5 reps at the end of HST, so that's the cycle over and done with.

Despite having to drop squats and deciding to rest benching, I'm pretty pleased with how it went. Squats were strong before I packed them in, and I finally got my 10x100kg on the bench + a little more.

I got some nice PBs with dips and pull ups, and I could have got some big HC2PP numbers if I'd pushed it. The lift I'm most pleased with was the deads from the final session; to take a weight that moved pretty poorly on the platform 7(??) weeks ago and rep it 5 times for 3 sets was nice. I've got a vid of the first set and it was really fast. There's almost certainly a PB there soon (PLEASE!!).

Now it's time to move onto some proper powerlifting (minus squats

).

LiE · 4 Aug 2012 at 08:35

Deads looking very strong ice, wonder what they translates to for a max lift

icecold · 4 Aug 2012 at 15:46

I feel like I have some weaknesses and technical stuff to address before I peak, but I'm optimistic. I'll probably go for a PB at the end of my next training block in about 4-5 weeks.

Delvis · 5 Aug 2012 at 11:22

icecold said:
They would actually be great for you, but you'd need to work up to them. I haven't forgotten btw

Ah k

No worries mate, whenever you have time.

icecold · 9 Aug 2012 at 12:55

Training 08/08/12

Deads
210x5
205x5
200x5

Bench
100x6
105x6
100x6

Deficit Bulgarian Split Squats
20x6
27.5x6
27.5x5

CGBP
80x8
90x8x2

Snatch grip RDL
80x6
100x6x3

Face pulls
12, 8, 8

Tricep cable push downs
12, 8, 8

I was very tired before I got to the gym, and after this I was shot! I don't think I'll be trying to catch up from missing a previous workout like that again.

First time doing deficit BSGs, I don't think I'll be going over 5 reps on these. Snatch grip RDLs are awesome. Shoulder blades pinched hard, nice slow decent. They weren't heavy enough today to bother my hamstrings much, but I can feel the effects in my upper back today.

Delvis · 9 Aug 2012 at 13:00

Deficit BGSs? You crazy, crazy man

icecold · 9 Aug 2012 at 13:04

They were bad! I fell over, extensively! My core was pulverised from deadlifting, which seems to happen when I lift tired or dehydrated. Neither could be helped yesterday, so I had to push through.

On the track later, woop!

Djdom56 · 9 Aug 2012 at 15:05

RTS FTW!!

icecold · 12 Aug 2012 at 01:25

Training 10/8/12

Front squats
bar x some
60x5
100x5
100x5
100x5

No pain, but a little uncomfortable. My goal here is to develop some quad strength, so I might just drop them for lunges

Pin press
60x5
80x5
100x5
105x5
100x5

Incredibly weak with these!

Paused deads
60x5
100x3
140x3
170x3x3

Absolutely horrible!

Wide grip paused bench
60x3
80x3
95x3
90x3

Rubbish at these too!

Good session, but I've definitely found some weak spots.

Djdom56 · 12 Aug 2012 at 15:13

I thought the pin press was heavier than that?

icecold · 12 Aug 2012 at 15:21

I may have to be more diligent with writing things down in the gym...

If it was heavier, it wasn't much heavier.

Djdom56 · 12 Aug 2012 at 15:34

No you are right it wouldn't have been much more than that so guess it doesn't really matter

.

icecold · 13 Aug 2012 at 23:19

Training 13/08/12

TNG Bench
bar x 15
60x8
80x4
90x4
100x4
110x4
115x4
107.5x4x3
Better, but still ****. Looking at the numbers now, there were too many build up sets.

Good mornings
60x8
80x6
110x6x2 (did this twice because I had a very long rest while I finished off bench)
130x6
150x6x2
Not comfortable, but not hard.

OHP
50x6
60x6
70x4 D:
60x6x3
Not bad, but they were meant to be 5 rep sets...

CGBP
70x6
90x6
100x5
92.5x6

Kroc rows 47.5x25
More there, but I ran out of time.

CURLS 40x10x2
Gay, made worse by not having a lot in the tank after the rows.

Ys and Ts 2.5x10