icecold's training log

[icecold]

Well there are three options:

1) More regular squats. As you identify, your recovery capacity will decide if you can do this.

2) Tempo variations. Paused squats, speed squats, etc.

3) Squatting variations. Box squats, high bar and fronties would be the useful ones here.


If you're comfortable adding in paused squats then go for it. I'd eventually look to play around with all of the options though.

 

[icecold]

Training 22/02/13

Mobility x lots

Squats
bar x lots
60x12
100x5
140x5
160x1
185x5 easy
185x5 easier
185x5 GOOD GOD TOO MUCH SALTS. Somehow got it all up in my sinuses, and it almost felt like I was having a panic attack. Massive disorientation ensued. Sat down for a couple of minutes, but I wasn't un-psyching at all! It felt like I was in the middle of a 100m race. Salts PB.
185x5 back to normal, short rest into
185x5 GAINS. Short rest
185x5 GAINZ
Short rests apparently result in glute pump

Curl supersets
some x swolertrophy

Mobility x lots

Fatigue x 10

 

[icecold]

Training 23/2/13

Back to back training days D: Quick session today, start of my deadlift deload.

Deads <90 second rests on work sets
60x10
100x5
140x5
180x5x5
Cardio!

Neutral grip bench
Shoulder still not 100% so left it. It's almost better now though.

Power shrugs - just because. Shoulders pinned back for those rehab gains. 90 sec rests
150x8
200x6
200x8
200x8

YTWL
15 reps on each

Pull ups
bw x 10x4

 

[icecold]

Some crazy squats ice, impressive!
Why the deadlift deload?

I'm just thinking that there is still some imbalance left over from recovering from my hamstring tear. I'm still not happy with how things feel over about 160kg in terms of speed and technique. I'm going to add 5kg a session and deadlift twice a week until I hit 200kg. Also allows me to keep my rests stupidly short.

Ice, you got a decent Vid for the YTWLs? X

I've looked, but it seems that youtube is letting me down.

This is ok:
http://www.youtube.com/watch?v=rgCs7MI0EX8

30 reps of 185kg squats. Ridiculous,.

My legs agree with you today!

 

[icecold]

Well done on the salts PB!

30 reps of 185.... seriously what is wrong with you?

Yeah the saltsing was a little bit worrying. People were saying that my expression was amazing It must have looked like I was on all kinds of drugs.

Bloody squatalicious!

Cheers Morbs!

 

[icecold]

^ not quite yet

 

[icecold]

Well I hope so, I'm sure GPT said something about my ticket when I was last down...

 

[icecold]

Awesome, be good to finally meet you!

Training 25/2/13

Absolutely shot today for some reason, so did the minimum possible.

Mobility

YTWL

Squats
bar x lots
60x12
100x5
140x3 - in hindsight I should have done more... Felt good though
160x1
185x2 Where are my glutes?!
185x2
185x2
185x2
185x2
185x2 - best rep of the day: last rep Eff yew glutes
Tight adductors and glutes, I'll give them some love this week. I was still pretty flexible though somehow. All reps were handsome, just some slower than I'd like.

Bench - peppered my shoulder explosion angus
bar x lots - felt really good
60x10
80x8
90x10
100x10 few reps in the tank. Not bad considering 10 reps is my PB
100x10
100x7 - it was still comfortable at this point, but the bit of my pec that seems to pull my shoulder out did some kind of twitch thing. Decided to leave it on that basis. No pain or discomfort, just playing it safe. Very pleased with how this went!

Pec stretching and soft tissue work

Fin

 

[icecold]

Nice Ice! At my peak I squatted 185 for 5 sets of 5 so you've just helped me make up mind up whether to have another bash at 5/3/1 or go back to Bill Starr's 5x5!

Three days of squatting... *drools*

I did some Bill Starr 5x5 years ago, solid programme!

Anyway, didn't 531 result in you getting over fatigued/injured? That looks like an easy choice

 

[icecold]

 

[icecold]

Bro i seriously mire how in tune with your body you are (nohomo)

I'm more like


Did i snap? Y/N

If N continue.

That'a exactly how I'd be if I didn't make the effort not to. Being motivated by years of snapped up Iliterallydon'tevenlift helps!

I don't find BS 5x5 particular great for bench or deadlifts but I usually get ridiculous gains on my squats which I love more than any other exercise. If I didn't enjoy a bit of variation I'd happily spend my life on Smolov though

It did indeed. Completely wrote off 531 as a concept when my leg fell off but I'm more open to it again now I've had time to reflect. I think I just misjudged how much the 5x10 rep scheme of the BBB variation would take out of me and tried pushing myself further than my body would allow. No reason why other variations would have the same effect and wouldn't provide gains though.

Have you tried smolov jr for bench? You've not benched frequently until you've done that!

Yep, I don't know anyone that's had anything but negative experiences from BBB. I have no idea why he recommends it at all.

 

[icecold]

Training 28/2/13

Deads - ~2mins rest
60x12 RDLs
100x5
140x5
185x5x5
Cardio. Feels good though. I think I'm already a bit less snapped up.

Good Mornings beltless - 100% strictness in back position
60x8
100x8
130x8x3
Brutal.

Dips - 90 second rests
payer for shoulder health x6
bw x 10
25x8
35x8x3

Snatch grip RDL - 100% strict scap positioning
60x8
100x8
120x8
130x8x3
Horrible

Neutral bar CGBP ~90 seconds rest
50x12
60x12
60x10
60x10

Tricep rope superset - 60 second rests
12/12
12/12
12/12

Tricep bar superset - 60 second rests
15/15
15/15

Stretching x one million

Great session!

 

[icecold]

Cheers chaps.

Entire back and triceps are smoked today. Squats tomorrow? D:

FF, it's a date!

Steeds, don't think I've forgotten

KD, keeping rests to around 90 seconds definitely makes it cardio!

Mr. Thingy, they're awesome, but horrible

 

[icecold]

What's the point in being 90kg if I don't get to make some arm quads?

tbf, I've always done bits of tricep isolation, it's just that now I'm following more of a structure. It will feel much more worthwhile when I can add in some heavy bench too - the neutral grip bar is good (nicer to shoulders too), but because of the handle placement you can't go as heavy.

 

[icecold]

Training 01/03/13

Quick session tonight, will do most of today's stuff tomorrow.

Mobility x lots

Squats
bar x lots
60x12
100x6
140x5
160x1
160x1 - had a long rest so did it again. Feeling good
185x6 so easy!
185x6 faster
185x6 faster
185x6
185x6
185x6
Not sure how this was so good, but I'll take it. Wasn't expecting much because my hammies are fried from wed's session.

Inc DB Bench
Warmed up and decided to leave chest stuff until tomorrow

Stretching x 1 million

 

[icecold]

I think I've fixed my squatting, although I'm in no rush to move big weights yet. Definitely back on track though, it felt like I had a comfortable 10 reps in that first set. All at comp depth too o)

I feel like I should move on to doing more quad based assistance too. My legs have definitely grown since comp, but because of my assistance choices my quad growth is dwarfed by my hammies and adductors.

Oh yeah, update in my race with Monkee to 90kg lean:

Current bw: 88kg o.0 (could be one of my wild fluctuations, I'll check tomorrow too)

Definitely less lean than I was (still got dem abs though), but I've also definitely added mass to my legs and back. Not so much chest, but that's probably down to only having a couple of chest focussed sessions due to snaps.

 

[icecold]

*36 reps

 

[icecold]

Training 02/03/13

Deadlift
rdl x 20
60x10
100x5
140x5
170x1
190x5x5 90 second rests

Incline DB press - being very careful about shoulder. v slow negatives, 90 second rests
15x12
20x10 - all of the DBs between 20 and 30 kgs are broken
30x10
30x10
35x10
30x10
30x10
Hard. Left shoulder kept wanting to go for a wander. I'm not convinced I've ever had it in a perfect position for these.

CABLE CROSSOVER
12
12
12
12
12
Not a massive fan of these. Very hard to keep good shoulder positioning.

V handle lat pulldown
12
10
10
10
10

Ran out of time for another rowing movement

Snatch grip power shrugs
180x10
180x10
180x10


I think I'm now almost at the limit of my ability to recover with two deadlift sessions in a week because of the weight increase.

 

[icecold]

Training 04/03/13

Urgh, feeling all kinds of snapped up today. Couldn't be bothered with soft tissue work over the weekend, paid a high price in my shoulders and adductors.

mobility x many D:

Speed Squats short rests
bar x lots - flexibility 2/10, would not work with
60x12
100x5 no where near as easy to go deep as normal
140x5 sightly better
185x2
185x2
185x2
185x2
185x2
185x2
I thought these were rubbish. They felt slow and high, and my adductors were screaming at me. AND my shoulder bled again :'(. Filmed set 5, and was staggered that they looked not so bad. Video incoming

Bench
bar x lots - REALLY should have done more stretching over the weekend
60x 8
90x10
105x7+3 - used my newly acquired wrist wraps, decided they were pulling me into weird angles so took them off at rep 7. Jumped straight into the final 3 reps, but it was a bit messy any way. ALSO, completely forgot that I'd planned to do some heavy singles first to test my shoulder :/
110x1
115x1 d-bagged my shoulder taking it to my chest, but it was light enough to not achieve epic snappage
120x1 easy, but that was enough of singles for today
100x10 <90 seconds rest
92.5x10
85x7 long pause just off the chest
85x6 ""

High bar beltless squats short rests
60x8
80x8
100x8x3
HUGE ankle flexibility PB. Really liked these, was able to get to full knee flexion and stay relatively upright. Really nice as a warm down from my heavier squats too. Definitely going to progress these.

Low machine row
12x3

Face pull slow reps
12x3

Ab wheel with pause
8x3

Bicep superset
12/12
12/12
12/12
Painful!

Pec dec rear delt something
10x2

 

[icecold]

^do I even upload speed?!

lol @ having to take a double breath in my setup because of these stupid short rests