icecold's training log

[icecold]

Training 05/09/12 and 06/09/12

Comp paused bench
60x5
80x3
100x2
120x1 - meant to be getting doubles
110x2x5
Not done these in a while, so needing to catch up a little. This is off the back of my physio playing around with my shoulders, which I think has worked but I need to bed in some changes.

Incline DB bench
35x5
40x5x3
Kind of using these to stretch the bottom position out and get a good pinch, so nothing too heavy.

Deads
100x3x2
140x3
180x1
220x1
240x1
220x1
200x1
Very tight in my hips tonight so I left it there. Still fatigued from the chain deads on monday, it turns out the extra days rest wasn't sufficient to recover from the additional beasting that happened.

Walking lunges x lots, primarily for mobility

Quad/hip flexor rolling


Slightly ballsed up the peak in this cycle with my holiday, so I'm unsure whether to bother fully maxing out or to just start my next cycle. TBH I'm really craving getting back under the bar and squatting, so that might weigh heavily on my decision.

 

[LiE]

Listen to your body and do what feels right. Probably best not to over think it.

 

[icecold]

Very true. I'm not worried about the deads at all, I just need to plan my very slow plan of attack for squats. I'm probably going to start with 10 reps at 60kg

 

[Alex_6n2]

Cheers buddy, how's your training going?

Yea good. Went at 11PM last Friday and the gym was completely empty! Set myself up a nice circuit of bench, deadlift and squat (at reasonable weight) to get my heart rate pounding. Was awesome.

Need to increase the intensity of stuff a bit I think so I can cut down my bf% more, strength is still progressing but need to lose a bit of the flab!

Concentrating on my shoulders and upper back has helped my bench quite a lot, loads more stable, but still slow progress as desired

 

[icecold]

You know that if you want to shift some bf then you just have to focus on it for a while (diet too!), get it done!

 

[icecold]

Training 7/9/12

Deficit bugarian split squats
20x5
30x5
40x5x3
Really hard! Even though it doesn't seem like that much more ROM than regular BSGs, it's enough to make a big difference.

Leg press
5, 5, 5, 5, 6
First time going into a remotely squat-like position in weeks. Felt good.

CGBP
60x5
80x5
100x5x3
60xsome
No spotter so I couldn't really push these.

BB curls
40x10, 10, 10, 8, 9, 8
Did these in between other sets, didn't realise I'd done so many sets!

Tricep overhead cable extension
12, 10, 10

Face pulls
10, 10, 10

 

[icecold]

Training 10/09/12

Squat (\o/ )
60x25
It feels so good to be under a bar again! Form was silky, no restrictions that I could feel, and the set was an easy bit of cardio. Onwards!

Paused bench (not comp paused, just a slight pause on chest)
bar x lots
60x8
90x8
85x8x4
Not bad, more there for next time.

Single arm cable row
120x12
130x12x2
These could be lbs, or some wild other unit...

DB bench
30x8x3
Having not done flat db bench in over a year these felt odd at first. Loads more in the tank.

Rear delt cable fly
25x12x2
30 degree raise
25x12, 20x12

CGBP (slight pause on chest)
75x6
80x6
80x6

 

[Djdom56]

They are lbs, I enquired a while ago .

 

[icecold]

Training 12/09/12

Deads
110x5
150x3
190x1
210x1
220x5 possible BS rep PB
210x5
I ate far too close to gym time, these were not pleasant! Sacked off further volume and suffering.

Snatch grip RDL
110x6
120x6x2

Chins
10x3
Should have loaded these really, but I didn't have the time.


Going to have to go in tomorrow to finish this off, the gym was far too busy.

 

[icecold]

Training 13/09/12

Bulgarian split squats
25x8
30x8x3

Chins
20 - someone challenged me, I won

All kinds of arm work!
Yes, you read that right

Face pulls
12x3

Cable shoulder stuff


Training 14/09/12

SQUATS!
70x25
70x15 - more sit back, more adductor loading.

4 count paused deads
100x4
140x3
170x4 rep pb?
180x4
170x4
****ed

Pin press
60x6
80x6
100x6
90x6x2
Still finding it hard to get into position with these, I might have to relegate it to more of a secondary movement.

Wide grip bench
70x8
80x8
90x8
Easy. It seems my shoulder has decided to cooperate.

Rollouts with chains
Some, but too dead by this point.

 

[mrthingyx]

Looks epic: how are you feeling after the squats?

 

[icecold]

Really good. I'm itching to do more but so far I'm managing to stick to the plan. One more week of silly reps, then some more serious business.

 

[mrthingyx]

Whilst not the same, I had an enormous car accident in November last year and had a huge amount of restrictive/progressive rehab for two months after I was out of plaster...

Your will is stronger than mine, however... I snuck in some trap bar lifts because I needed the 'cranked' feeling after three months without anything.

So in that way, it's great to hear you're getting back into it!

 

[icecold]

Yours sounds considerably worse!

I haven't gone easy with the deads either, or the split squats (or RDLs, or good mornings...). I like to live somewhere near the confluence of lucky and stupid

I have a comp coming up on the 18th of November. I won't be squatting big by then but I should have a decent deadlift. Bench... who knows.

 

[mrthingyx]

Yours sounds considerably worse!

I haven't gone easy with the deads either, or the split squats (or RDLs, or good mornings...). I like to live somewhere near the confluence of lucky and stupid

Yes, I noticed! Dead lifts look monstrous!

 

[icecold]

Training 17/9/12

Squats
80x25
So much cardio!

Bench (slight pause)
bar x lots
60x8
80x6
100x6
110x6
115x5 - almost 6! Would have been a PB
105x6x3

1 arm cable row
130x12
140x12
150x10

 

[Syla5]

crazy cardio squats!!

hows the squatting going at the moment?

 

[icecold]

crazy cardio squats!!

hows the squatting going at the moment?

It feels really good (well, that's a lie considering the reps) at the moment, I've just got to hope that everything holds together. I'm feeling some tightness creep in to my left adductor (non-injured side), so I'm absolutely smashing it with a rumble roller for 10 mins as part of my warm up. Injured side feels great, which probably means I should have been treating both sides similarly during rehab.

I have no doubt that another graston session will clear everything up.


Training 19/9/12

Deadlifts
100x4
140x3
180x1x2 - lots of people deadlifting so I was in danger of getting a little cold
210x1
225x5 PB - pretty comfortable, easier than 220x5 last week. My body is strange.
212.5x5x2

BSG
35x6x3 really short rests, not ideal

CGBP
40x8
90x6
100x6x2

Really busy tonight so deadlift warm ups took absolutely ages. Didn't have time to do guns

 

[Skillmister]

You strong brah.

 

[icecold]

You strong brah.

I can't believe you baited me with your forearm work post...



Training 21/9/12

Squats
100x25

Paused deads, four count beltless 1" off floor
100x4
140x3
180x1
200x4
190x4x2

Pin press
bar x lots
60x8
80x6
100x6
110x6
110x5
100x6

Chins
BW+10kg x10, 8, 8

Skull crushers
EZ bar+30kg x10, 8, 8

Kroc rows
40x25

GUNZ lotsxlots yeah buddy


End of the really gay squat rehab, onto slightly less gay reps.