icecold's training log

[icecold]

What did you lift at this comp last time? Presumably you'll be working up to your openers on Monday too?

Squat 195 210 220
Bench 130 140 145f
Deadlift 220

This was in the weight class above because of pounding food to recover from the hammy tear. In the 83kg class my best is 190/130/220 from last June I think (on my adductor tear!), so PBs will be comfortable!

Also, this is the most injury free I've been in the run up to a comp since my first one. That is miserable!

200/220/240 as your squat figures?

kd

Actually...

 

[icecold]

Training 28/01/13

Good lord! Why was I looking forward to today?! Clearly I'd forgotten...

So today all lifts are done with ZERO psych up. Literally walk up to the bar calm and get it done. Feels like the weights are absolutely battering me

Squat
bar x lots
60x12
100x5
140x3
150x1
160x1
170x1
180x1
190x1 urgh!
200x1 a lot better, very comfortable

Bench
bar x lots
60x10
80x3
100x2
110x1
120x1
130x1 terrible! But this is actually because I'm really tight in my pecs, and there was no lacross ball

Deadlift
60xlots
100x3
140x3
160x1
180x1 slow!
200x1 better
220x1 not bad

Fin.

Thank god.

 

[icecold]

its been fairly categorically disproved anyway. Aggression actually reduces strength, relaxation and breathing improve performance vastly.

Any more info on this?

As far as I know, it depends...

I know that I move less weight.

 

[icecold]

Well that's my opinion too.

I've heard of powerlifters doing it both ways.

I haven't found myself being over psyched though. For me it's mostly about focus.

 

[icecold]

Thanks

LiE is following my advise, for better or worse

1 rep at ~90% on monday isn't a lot of stress, so it's still pretty much a week off. If I hadn't seen my physio I might have done some speed work last night, but it doesn't make a huge amount of difference.

 

[icecold]

1 day before comp update

Making weight won't be a problem. I've hovered around 84.5kg all week and today I dipped below 84kg, and this is before any dehydration.

Low carbing this week was an ordeal, but only because carbs are so damn tasty. My energy levels have felt fine. On Thursday I went shopping for stuff to take to the comp and experienced strong "food madness", which is a term I just made up describing what happens when you food shop while hungry AND you've been low carbing. It apparently means that you end up buying all kinds of flavoured milk.

Physically, I'm feeling mixed. I think as training went heavy and sleep was limited in the few weeks prior to this one have resulted in a few injuries accumulating. My quad issue still hasn't gone away; my physio says that it will take a couple of sessions (and a few weeks of rest - nah) to fix it, but I was limited to one this week because he's had all kinds of novovirus/kidney stone snaps. Shoulders also feel like aids.

Overall, I still feel pretty good. Excited for the day too, it's going to be fun to see everyone.

 

[icecold]

I plan eating ridiculous amounts of that kind of stuff in my backloads next week

 

[icecold]

Morning weight: 82.7kg

Underwear status: briefs - goodnight sweet sperm count

 

[icecold]

Morning weight: 83.1kg

wat


Right then!

The plan for now is gainz. I may do a comp in April, but I won't prep for it unless it falls on a deload week in the training plan I'm building. I will compete in whatever weight class I'm in at the time. I think in some ways having comps where I'm hoping to hit certain lifts or recover from injuries in time for causes poor training decisions. A Saturday training session may well emerge as well, depending on how I cope with my increased squatting volume.

I'm going to slowly add more food and see where my weight goes. Faster training sessions are required too, I need to make sure I can get in the required food after training.

 

[icecold]

This weeks food is going to be pretty dirty compared to normal, but when I start my new training block I'm going to keep it fairly tidy. Probably aim to put on around a kg or so per month.

There will be serious amounts of pizza this wednesday though!

 

[icecold]

Sweet jesus!

 

[icecold]

Recovery is for quitters.

I won't be lifting a lot of weight with this!

 

[icecold]

I will be using those for squats on Friday.

 

[icecold]

I've sent my mate a message

 

[icecold]

That's basically what we did.

Got them from here: www.seaware.co.uk

The specs are important, so I'll ask my mate if he can dig them up.

 

[icecold]

Training 12/2/13

Squats
warmups
185x2x3 - STILL too much DOMS in my quads
170x2x4
Took ages to convince my legs that this was a good idea. Almost bailed 160kg, VMOs just completely refused play.

Paused bench
110x5
105x5x3

Wide grip bench
100x5
97.5x6
92.5x6x3

Tricep cable push down/OH superset
12x3
#swol

Cable row
12x3

Short rests on everything tonight, partly to compensate for a slightly lighter day. Going to be continuing this theme for a while, especially on assistance stuff for them gainz.

Legs were still completely shot from Fridays leg session with Stoodles, to the extent that stairs were a genuine obstacle. Probably the worst DOMS ever, which if you know my training history you'll know is impressive. Take away a man's quads with leg extension pre-exhaustion and he will fall over on rep 1 of bodyweight lunges in front of everyone.

Pancake backload tonight. Goodnight sweet lean.

 

[icecold]

Happy Valenbro Day!


Training 14/2/13

STILL got leg DOMS! I think I topped up on Tuesday.

Deadlifts
warm ups
200x1
215x4
200x5
Not too bad. Tried to keep my rests short. Plagued by quad and lower back DOMS too so kept it very easy. Got to try and get back to my regular m/w/f gym days so I'm squatting and paused deadlifting tomorrow

RDL
100x8
140x8
160x8x3
90 second rests. Not fun!

Dips - 60 second rests
bw x 8
10kg x 8
15x8x2
I've had massive AIDS in my left shoulder all week, to the point of being concerned about AC joint separation. I was treating these as a testing of the waters, because I've always found dips very kind on my shoulders. Worked out well, I was careful with positioning and got a good stretch and some blood through the muscles. Shoulders are now 60% less AIDS.

DBSS
bw x 8
10x8x3
Light with shorts rests and full hip flexion. Using this more as a warm down and active stretch. It was still tiring

Cable shoulder stuff
Not much done here, aggravated my shoulder a bit. Ended up just doing a few sets of no money drill.

Stretching


Pretty good little session. It definitely looks like I'm holding on to a bit more mass already, even though that's essentially impossible. I have been taking a bath of tren 3x daily though, and the volleyball girls were training tonight delivering extra test gains hhhnnnnnggggg

 

[icecold]

I was thinking I might give it a go on Saturday. Can't say I'm optimistic of getting anywhere near your time though. Back when I was doing HST I think I did sets of 10 hang clean to push press with 70kg, and that left me on the floor!

Warm up sets have become cardio, 2/10 conditioning at best. Looking forward to grace! D:

 

[icecold]

Yeah none of my mass is conditioned for endurance at all. Given the longer "off season" that I'm planning I have a chance to work on that a bit, which also fits well with hypertrophy.

I'll definitely give it a go, I'm always up for destroying myself with potentially stupid training

 

[icecold]

lol that would leave my Grace stats as:

1 rep - participant withdrew after he fell over and the bar visited his neck via his face