icecold's training log

[icecold]

Yeah you might like get something out of the mini band, try it on your warm ups and maybe do some drop sets with it.


Training 07/01/13

Fuark, massively underestimated the fatigue from the oly lifting I did. Warming up my glutes and adductors were just dead.

Squats
bar x lots
60x10
100x5 no glutes!
140x3 a bit better
160x1
180x1 not quick
200x1 more not quick
210x2 rubbish!
195x1 nope. Completely dead in the glutes and adductors
100x25 as punishment. Easy, annoyingly, but I couldn't be arsed to do more

Long paused bench
bar x lots
60x6
80x3
100x3
110x2
120x2 PB?
122.5x2 PB
115x2
115x2
115x2
115x2
115x2 loooooong pauses to finish me off

Deficit DB split squats - full hip flexion time! (per hand weights)
35x6x4
:'(
Das pump

Machine row
lots

Powered through the session after the squats. It basically one massive circuit. Swolertrophic.

 

[icecold]

Pure cardio!

Tried to bench directly afterwards, zero blood in brain made me completely forget what I was doing. Forgot to pause, racked bar, almost fell over standing up to quickly... Good times!

 

[icecold]

Training 09/01/13

Deadlift
bar x lots
60x10
100x5
140x3
180x2
200x1
225x3 1 left in the tank
212.5x3x4 got better (then worse ) as I went on!
Felt great tonight, not up to pre-snap numbers but I think my hammies/adductors are waking up. It's the best that deadlifting has felt since the tear.

Paused 1 board press
bar x lots
60x10
80x4
100x4
110x3 too easy
120x4
125x4
125x4
122.5x4
122.5x4
120x4
120x4
Where did that come from?! 10kg PB with the addition of pauses.

Paused RDL
150x5
165x5
175x5
165x5

Narrow grip bench
100x8
100x10 why not, right?

Best session in a while.

 

[icecold]

Thanks

Yeah the RDLs are strapped. There is no way I'd try and pause that without them, no point for me.

I HOPE my injuries are healing up, there is still time for them to let me down.

1 board press is similar to pin press, but there is a block of wood (or whatever) being held on your chest that typically ranges from 1-1.5" (I think mine is 1.5"). Because you're effectively still holding the weight on your chest (rather than pins), it's a little bit more specific to benching.

 

[icecold]

I fully intend on doing so.

Yes please.


Training 11/01/13

Long paused squats
bar x lots
60x10
100x5
140x3
160x3
180x3 PB
170x3x2
Hard!

Paused bench
bar x lots
60x10
80x3
100x3
110x1
120x1 very nice!
125x1 took another warm up set because I had a huge rest. Somehow it messed me up, this was nowhere near as good
127.5x2 terrible
122.5x2 Dom was wrecked and messed up my pauses!
110x2 just to make me feel better. Still bad :/

Sacked off the rest.



While I remember, this is the address of the comp on Feb 3rd:
Hatchford Brook Youth Centre,
Old Lode Lane,
Solihull
B92 8JE

Lifting will start at 11am ish for Dom, me and LiE will be in the afternoon.

 

[icecold]

This is kind of what I was talking about on Saturday. Because you've not accumulated much fatigue recently, it might be worth getting a bit more volume on squats and bench.

So hit doubles next week with some good drop off set volume on your normal training days, and then do a 95% mock meet on monday 28th. This means you could do triples again this week if you wanted.

 

[icecold]

Yes, but perhaps go for less weight and more sets this week.

 

[icecold]

Training 12/01/13

Paused deads
warm ups
190x3
200x3
210x2.6 closer than last time!

Bench tng
120x6 PB!

WG bench
80x8

Chins
bw x 23
I reckon I could get more if I didn't bang my head 5 times :/

Dips
bw x 40

Fatiiiiiiiiigue



Training 14/01/13

Taking it easy today. I've been all kinds of ill and more than a little but knackered from the meet.

Speed squat with 3 chains per side
warm ups
140x3
160x3
142.5x3x4
comfy and fast

Paused bench
warm ups
120x3
122.5x3
117.5x3
Ruined from Friday and Saturday, but not terrible considering.

Speed deads with 3 chains per side
180x2x5
Easy, a bit too easy really but I wanted to get the session over and done with.

 

[icecold]

Still not feeling 100%, but a bit better. It's turning into some kind of chest phaggotry now, which is fantastic.

The only important point with singlets is that you can't have a logo from someone who isn't a sponsor of the IPF or GBPF (so no Strength Shop logo as far as I know!).

Either of the ones you posted is fine, so cheaper is better. The non-logo strength shop one is probably fine, and that guy is looking handsome as **** in the picture too...



Training 16/01/13

Deadlift
bar x some
60x some
100x5 - not firing perfectly
140x3 - really nice!
180x1 stupid fast
200x1 yep
220x1 same again
230x2 easy! Very pleased!
240x2 *&£$%&£$% YES! Finally getting close to pre snap numbers. Not as comfortable as my 250x2 PB pre snap, but I do not care even slightly.
220x2

Bench negatives (not on warm ups, obviously)
bar x lots
60x10
90x3
110x1
120x1
130x1 sloooooow negative, feels good
140x1
150x1x3 tried to get the negative as slow as possible (somewhere close to 3 secs) and then have a controlled 2 count pause on my chest. Like these a lot.

Board press
120x4x2
Enough work after the negatives

Sacked of my squatting variation as I want to give my quad some rest.

 

[icecold]

Thanks, it's nice to have things move in the right direction again.


Also

Leanness status update: mad lean yo

 

[icecold]

Haribo lean.

Inb4 t-shirt of this.



Training 19/01/13

Squats
bar x lots
60x10
100x5 - feeling all kinds of flexible today
140x3
160x1
180x1
200x3
205x3
190x3
190x3

Comp paused bench (meant to be with chains, but couldn't be bothered)
bar x lots
60x10
80x3
100x3
110x1
120x3
125x3
Comfortable

Wide grip paused bench
105x3
115x3
120x3 PB
wtf?! I find reps on wide grip very easy for some reason, where as with regular grip there is around 20kg between my 3 and 1 rep maxes.

3ct paused RDL
100x5
140x3
170x5
190x5 PB
190x5
More WTFs. This is now basically as strong as my non paused RDLs were 2 months ago. Absolutely killed me cardio wise though!


Nice session, gym was really busy though. I feel like I've missed out on squat volume somewhere in my programming, something to fix in my next training block. Not too disappointed with today despite being 15kg off what I'd want for a proper 3RM, these were deliciously deep which I haven't been able to do for weeks because of my quad.

 

[icecold]

The way I think about it these days, after two muscle tears, is that it's most beneficial to warm up with more volume on the really light stuff. Fits in with R.A.M.P too. I then do singles and doubles reasonably to make sure I'm firing properly.

 

[icecold]

For you, sweetheart, anything.

 

[icecold]

There were loads of girls in the gym today, but I had no time to leer because the gym was closing early. Damn you snow!

CBL is still doing it's thing. It's been almost 3 months now, but I haven't ever been bothered to be completely strict. There's still been some obvious recomping going on, I'm a lot leaner than I was and I've added a bit of mass.

I'm mainly doing it for the increased recovery that I get with a huge backload.

I might take some pictures next weekend, this week is going to be pretty strict for me to make sure that I'm within easy reach of 83kg.

 

[icecold]

Comp is two weeks tomorrow.

I may be low carbing all of the last week, but that probably won't be necessary.

 

[icecold]

Training 21/01/13

Squats
Rushed my warm up so that other people could use the rack. Big mistake considering how tight and DOMSy my adductors were. Did the bar and then 60 with minimal mobility and soft tissue stuff, instantly felt really grotty and on the verge of snap city. Spent the next 45 mins attacking it, but decided it was safest to sack of squats and possibly speed deads. No actual injury at this point, but I still felt there was a risk.

Comp paused bench
bar x lots
60x8
100x2
110x1
120x1
130x2
132.5x2 either PB or equal PB
135x2 !! But my spotter touched the bar
135x2 PB! Better reps too
130x2
127.5x2 spent

Speed deadlift with 3 chains per side (a bit more stretching and rest and my adductor was a lot better)
bar x lots
60x10
100x10 to be safe
100x3
100x3 with chains
140x2
180x2
200x2
210x2 PB!
210x2
Awesome, first deadlifting PB since injury. Not huge, but these were still speed deads.

More stretching and my adductors feel about 98%. Speed squatting moved to tomorrow. Backload reduced to accommodate reduced intensity

 

[icecold]

You're doing it wrong.

Don't worry, during my gainz week post comp I will be most shirtless

ice the titan singlet is out of stock in large at pullum.

Thinking of this one but not sure if Adidas are ok, having a logo on the breast.

http://www.pullum-sports.co.uk/clot.../adidas-base-weightlifting-suit/prod_763.html

These posts didn't show as unread, sorry I missed this! I trust Dom's sources, but worst case scenario the organisers have spares (the comp is at a mate's gym).

 

[icecold]

All kinds of lateral lunges mostly. But it's about adjusting your feet to hit the right areas. There was another mobility superfriend stretch, but it's a bit dangerous to recommend without showing you in person.


Training 22/01/13

Adductor feeling better, so decided to test it out.

Speed squats (no higher than 80%, heavier than normal as I wanted some load)
bar x lots
60x10
100x6
140x3
160x2
160x2
180x2
180x2
180x2
180x2
160x2
160x2
160x2
60 second rests cardio city

BB curl

Cable rear delt

Cable Y front raise

Cable lateral raise

Face pull

DB curl

Oh yes.

 

[icecold]

No you're just "in". Ring Jas if you want (nice guy), or I could check for you if you want.


Training 23/01/13

Deads
Up to 240x1
Wanted to do more, but Dom stopped me and reminded me to stick to the plan!

Bench comp pause
Up to 120x1

Bench sloooooooow negatives
130x1
140x1
150x1
160x1
160x1
150x1
FUUAAAAAAAAAAAAAAAAAAAARRRRRRRRRRRK! Horrible, horrible, horrible. Complete CNS burnout. Couldn't move arms afterwards. Everything hurts. Glad I'm not training until Saturday.

 

[icecold]

Didn't see your edit! You check the height you want the rack to be at on the day. You need to remember to take into account how much you'll be squashed by the weight, but it's nothing to worry about. I'll check that we're actually in the comp too


Training 26/01/13

Having done lots of soft tissue work on my legs and hips last night, I was hoping to get a decent squatting session in.

Squats
bar x lots
60x10
100x6 feeling quite nice
140x3
160x2
180x1 wonky unrack, hips were all over the place
180x1 fixed
200x1
210x2
220x2 comfortable, which is weird!
big drop for speed work
170x2x5

Bench with 2 chains per side
bar x lots
60x10
80x3
100x3 with chains
90x3x3 nice a speedy

3ct paused RDL
160x5
200x5 PB! Easy!?
Literally all I did, that'll do

Wide grip paused
100x4
110x3
60 seconds rest, gym was closing. Had about 5 more reps in me for the last set, which would be great to do if I wasn't a week away from comp.

Small PWO shake, then out with the bros for huge amounts of chinese food and milkshakes from GBK. Great gains.


Not entirely sure what my openers are going to be, in my head my training has been all over the place.

Squat 200? Maybe, but what about my snap city quad?
Bench 130? Probably a safe bet, but is it too safe?
Deadlift ????? **** knows. 220? Or hope I don't snap my hammy up and go heavier?

Bah!