icecold's training log
- Thread starter icecold
- Start date
Responded!
Training 10/12/12
Squats
bar x lots
60x10
100x8
140x3
160x2
180x1
200x1
215x3 PB! **** yeah, first meaningful squat PB in 18 months! A spotter took took a cheeky picture and instergerrrmed it. Not going to lie, I like it.
205x3
200x3
Pin press
115x5
110x5x3
Why is this so gash :/
Deficit BSS
30x6x3
Easy weight, terrible times.
Narrow grip bench
100x5
107.5x5x4
Wtf? Why is this so easy!?
OHP with neutral grip bar
some x some
Just messing around with it really.
Decent session.
Took a gay video of some shirtless OHP. Having not actually ever really seen my back, I was quite pleased with my apparent swolertrophy.
Training 10/12/12
Squats
bar x lots
60x10
100x8
140x3
160x2
180x1
200x1
215x3 PB! **** yeah, first meaningful squat PB in 18 months! A spotter took took a cheeky picture and instergerrrmed it. Not going to lie, I like it.
205x3
200x3
Pin press
115x5
110x5x3
Why is this so gash :/
Deficit BSS
30x6x3
Easy weight, terrible times.
Narrow grip bench
100x5
107.5x5x4
Wtf? Why is this so easy!?
OHP with neutral grip bar
some x some
Just messing around with it really.
Decent session.
Took a gay video of some shirtless OHP. Having not actually ever really seen my back, I was quite pleased with my apparent swolertrophy.
Cheers 
Yeah, this forum has a surprising amount of strong/jacked guys. I don't know if you've seen Kai in the pics thread, it's seems like in about 2 years he's gone from very average to literally being a fitness model! And then Steedie, when he finally get's himself back on stage...
Yeah, this forum has a surprising amount of strong/jacked guys. I don't know if you've seen Kai in the pics thread, it's seems like in about 2 years he's gone from very average to literally being a fitness model! And then Steedie, when he finally get's himself back on stage...
Agreed.
I hope you don't actually undervalue your achievements, being as strong/jacked as you are is what it is regardless of enhancements.
Thanks!To be 6-10 years younger and have this knowledge and the support network around that there is now - I may have got to be as good as you by now ice! Loving your workouts and training.
I see it exactly the same way! If I'd known what I know now and had access to the resources, I could have been a reasonably competitive athlete!
I want moar though, as always!
Heavy triple deadlifts tonight, no idea what that means in terms of numbers!
Training 12/12/12
Deadlifts
Warmed up, but felt completely shattered. Warm ups from 180-220kg were moving terribly, I just couldn't get a comfortable line. My phyio appointment on thurs confirmed that I was all kinds of tight in my mid/upper back (this is new!) and hammys (not so new).
DB bench
various warm ups
40x6
45x6
47.5x6
45x6x3
Definitely effected by my general fatigue, but still an improvement.
Snatch grip RDL (belted)
100x6
140x6
180x6
170x6x3
Easier belted, but still horrible. I think I've more or less exhausted their usefulness, possibly time to move back to regular RDLs. They must be adding to my back fatigue, plus they've definitely caused some hypertrophy in some places.
Neutral grip CGBP
60x12
70x12x2
Think I've got the hang of these, time to increase load.
Machine row
some
Physio 13/12/12
Just a general "tune up"
Back obliterated, feels awesome now. Injured hammy also given some punishment.
Training 14/12/12
Box squats
Warm ups
140x5
150x5x3
I think I'm finally getting my hammies to fire properly. These went from leaving 1 rep in the tank to 3-4 on the last set. Rehab more or less complete I think. I might do one more week of these but with more weight while still emphasising massive sit back, but with a max of 3 reps. Because of vertical shins and slightly below parallel-ness, the reps take ages and I'm gassed after 2 reps. It's also possible that these where better because of the physio work...
Paused bench
bar x lots
60x10
80x5 paused
100x5 forgot what I was doing!
115x4
110x4x3
107.5x4
Felt pretty good. Just checked last weeks weight, it turns out this was nice progress. Again, these were getting stronger through the sets. I think its possible that really forcing tightness has added to my fatigue; focussing more on control and speed was lots better (this is not general advice, definitely specific to how I'm screwed up). Again, physio definitely earned his money here.
Pull downs
Various variations
Unusual I know, but I had a hunch that these would allow me to control my shoulder position. I was right, and was able to hit the parts of my back that I wanted.
Cobra row (???)
Me and Dom trying something our physio mentioned a while ago. Not very useful for me, but Dom and another guy found a lot of value in it.
Today (and physio thursday) reminded me of the importance of keeping on top of tissue quality. Despite having decent range in my hammies, their tissue quality was terrible. My mid/upper back being messed up is something I'll be keeping on top of. Good lord, even more warm up time!
Warmed up for the bro down tomorrow
Edit: I've just realised, next goal is 500lb (227.5kg) squat
Deadlifts
Warmed up, but felt completely shattered. Warm ups from 180-220kg were moving terribly, I just couldn't get a comfortable line. My phyio appointment on thurs confirmed that I was all kinds of tight in my mid/upper back (this is new!) and hammys (not so new).
DB bench
various warm ups
40x6
45x6
47.5x6
45x6x3
Definitely effected by my general fatigue, but still an improvement.
Snatch grip RDL (belted)
100x6
140x6
180x6
170x6x3
Easier belted, but still horrible. I think I've more or less exhausted their usefulness, possibly time to move back to regular RDLs. They must be adding to my back fatigue, plus they've definitely caused some hypertrophy in some places.
Neutral grip CGBP
60x12
70x12x2
Think I've got the hang of these, time to increase load.
Machine row
some
Physio 13/12/12
Just a general "tune up"
Back obliterated, feels awesome now. Injured hammy also given some punishment.
Training 14/12/12
Box squats
Warm ups
140x5
150x5x3
I think I'm finally getting my hammies to fire properly. These went from leaving 1 rep in the tank to 3-4 on the last set. Rehab more or less complete I think. I might do one more week of these but with more weight while still emphasising massive sit back, but with a max of 3 reps. Because of vertical shins and slightly below parallel-ness, the reps take ages and I'm gassed after 2 reps. It's also possible that these where better because of the physio work...
Paused bench
bar x lots
60x10
80x5 paused
100x5 forgot what I was doing!
115x4
110x4x3
107.5x4
Felt pretty good. Just checked last weeks weight, it turns out this was nice progress. Again, these were getting stronger through the sets. I think its possible that really forcing tightness has added to my fatigue; focussing more on control and speed was lots better (this is not general advice, definitely specific to how I'm screwed up). Again, physio definitely earned his money here.
Pull downs
Various variations
Unusual I know, but I had a hunch that these would allow me to control my shoulder position. I was right, and was able to hit the parts of my back that I wanted.
Cobra row (???)
Me and Dom trying something our physio mentioned a while ago. Not very useful for me, but Dom and another guy found a lot of value in it.
Today (and physio thursday) reminded me of the importance of keeping on top of tissue quality. Despite having decent range in my hammies, their tissue quality was terrible. My mid/upper back being messed up is something I'll be keeping on top of. Good lord, even more warm up time!
Warmed up for the bro down tomorrow
Edit: I've just realised, next goal is 500lb (227.5kg) squat
Last edited:
Training 15/12/12
Paused deads (belted)
warm ups
140x3
180x1
200x4
210x3.......2? Got to the pause on the 4th rep, but it didn't budge on the up command
200x4
195x4
Very happy with these, equal rep PB.
WG Bench
100x3
112.5x5x3
110x5
Not bad. Pecs will full of DOMS from yesterday.
Curlz
some weight + short bar x 10x3 = gains
ALSO, today was the mini Gym Rats meet at my gym. Great fun, and a few PBs that I'll let the guys post about.
Paused deads (belted)
warm ups
140x3
180x1
200x4
210x3.......2? Got to the pause on the 4th rep, but it didn't budge on the up command
200x4
195x4
Very happy with these, equal rep PB.
WG Bench
100x3
112.5x5x3
110x5
Not bad. Pecs will full of DOMS from yesterday.
Curlz
some weight + short bar x 10x3 = gains
ALSO, today was the mini Gym Rats meet at my gym. Great fun, and a few PBs that I'll let the guys post about.
I don't know where he got it from actually, hopefully he does! Don't think he'll be replying until tomorrow...
Yeah, those salts will stay with you! You might find them more useful for deads where you're more comfortable with the movement. Next meet my plan is to use use your actual name... it really shouldn't be so confusing!
Yeah, those salts will stay with you! You might find them more useful for deads where you're more comfortable with the movement. Next meet my plan is to use use your actual name... it really shouldn't be so confusing!
I've never really thought about it, it's not really a limiting factor for me for whatever reason (possibly because I started pausing with lighter weights).
For you... try a 2 second pause after the bar has stopped moving after your unrack, as well as between reps.
For you... try a 2 second pause after the bar has stopped moving after your unrack, as well as between reps.
Training 17/12/12
Didn't really know what to expect today. I was up until 3am throwing up and generally having a wonderful time. First food that stayed down since saturday was consumed at approx 4am., then I had some sleep...
Squats
bar x lots
60x10
100x5
140x3
180x1 feels ok, just a little slow
195x1 reeeaalllly slow
205x2 felt wobbly and terrible. Goodnight sweet 5 rep max day!
Board press (instead of pin press)
warm ups
100x3 nice
110x5 easy
120x5 very nice! Much more comfortable than pin pressing
115x5x2
112.5x5
Wish I'd started doing this sooner in this training block.
Deficit BSS
bw x 10 can already tell this is going to be fun
30x6
37.5x6x4
There are no words to describe how horrible this was. I had to punish myself for bailing on squats though. Almost fell over and died a few times.
Neutral "wide" grip (it was on the bench and I couldn't be bothered to mess around, grip width actually equivalent to my normal narrow grip)
80x6
100x6
95x6x2
All triceps! Really like this bar.
I might come in and do my squat tomorrow, depends how I feel.
Didn't really know what to expect today. I was up until 3am throwing up and generally having a wonderful time. First food that stayed down since saturday was consumed at approx 4am., then I had some sleep...
Squats
bar x lots
60x10
100x5
140x3
180x1 feels ok, just a little slow
195x1 reeeaalllly slow
205x2 felt wobbly and terrible. Goodnight sweet 5 rep max day!
Board press (instead of pin press)
warm ups
100x3 nice
110x5 easy
120x5 very nice! Much more comfortable than pin pressing
115x5x2
112.5x5
Wish I'd started doing this sooner in this training block.
Deficit BSS
bw x 10 can already tell this is going to be fun
30x6
37.5x6x4
There are no words to describe how horrible this was. I had to punish myself for bailing on squats though. Almost fell over and died a few times.
Neutral "wide" grip (it was on the bench and I couldn't be bothered to mess around, grip width actually equivalent to my normal narrow grip)
80x6
100x6
95x6x2
All triceps! Really like this bar.
I might come in and do my squat tomorrow, depends how I feel.
Decided to pass on the squats.
Feeling much better, but I have DOMS all up in me from the extra BSS I did. My plan is to do some paused squats tomorrow instead of snatch grip RDLs. My mock meet will probably be next thursday, so I'll try and do some kind of squatting on sunday.
Feeling much better, but I have DOMS all up in me from the extra BSS I did. My plan is to do some paused squats tomorrow instead of snatch grip RDLs. My mock meet will probably be next thursday, so I'll try and do some kind of squatting on sunday.
Here are the beginner level salts http://www.amazon.co.uk/Mackenzies-Smelling-Salts-17-ml/dp/B001EJOHSW
Can be bought in Boots and other places too. Warm them up with your hands before use.
Training 19/12/12
Still recovering slightly from being ill it seems, or at best only just recovered. Ridiculous amounts of pretty serious DOMS and tightness from the split squats too, not a great combo...
Deads
bar x some
60x10
100x5
140x3 belt feels really loose!
160x1 trying the final notch on my belt! Feel about right
180x1
200x1
220x4 pretty good, rep in the tank comfortably
215x4
207.5x4x2
Not huge weights, but a solid session. Finding my grove with technique again.
Flat DB bench
45x6x2
47.5x6x2
These are getting easy pretty quickly
Machine row
some
Paused squats (4 count)
100x3
120x3
140x3
150x3
160x3
170x3
Structured like this because my legs had no intention of letting me do these after deads. Ridiculously stiff on the first sets, and then just in pain and completely exhausted for the rest!
Not a bad session, although my deadlift progression is frustrating. Going from 210x3(and a bit) paused to 220x4 is almost certainly down to being ill, but still. Belt is very slightly too tight, but it seems that my waist is smaller since Saturday (no doubt helped by the vomiting).
http://www.amazon.co.uk/Mackenzies-Smelling-Salts-17-ml/dp/B001EJOHSWCan be bought in Boots and other places too. Warm them up with your hands before use.
Training 19/12/12
Still recovering slightly from being ill it seems, or at best only just recovered. Ridiculous amounts of pretty serious DOMS and tightness from the split squats too, not a great combo...
Deads
bar x some
60x10
100x5
140x3 belt feels really loose!
160x1 trying the final notch on my belt! Feel about right
180x1
200x1
220x4 pretty good, rep in the tank comfortably
215x4
207.5x4x2
Not huge weights, but a solid session. Finding my grove with technique again.
Flat DB bench
45x6x2
47.5x6x2
These are getting easy pretty quickly
Machine row
some
Paused squats (4 count)
100x3
120x3
140x3
150x3
160x3
170x3
Structured like this because my legs had no intention of letting me do these after deads. Ridiculously stiff on the first sets, and then just in pain and completely exhausted for the rest!
Not a bad session, although my deadlift progression is frustrating. Going from 210x3(and a bit) paused to 220x4 is almost certainly down to being ill, but still. Belt is very slightly too tight, but it seems that my waist is smaller since Saturday (no doubt helped by the vomiting).
It's a little snug! I don't like my belt to be too tight as I need room to brace properly, at the moment there is literally only just enough room to do that.
I have no idea what I'll get for deads, I think I'm going to be disappointed though. I think I underestimated how long it would take my hamstring to recover!
I have no idea what I'll get for deads, I think I'm going to be disappointed though. I think I underestimated how long it would take my hamstring to recover!
Training 21/12/12
Lots of quad stretching
Paused deads
200x1
212.5x1 fatiiiiiiiiiigue
200x3
195x3
190x3x2
Feeling these in the right places again
Paused bench
110x5x2
107.5x5x2
Chins
bwxsome
Quick session today as I'm training again on Sunday. So tired!
Lots of quad stretching
Paused deads
200x1
212.5x1 fatiiiiiiiiiigue
200x3
195x3
190x3x2
Feeling these in the right places again
Paused bench
110x5x2
107.5x5x2
Chins
bwxsome
Quick session today as I'm training again on Sunday. So tired!