Speed work on it's own would be pretty useless, or at least a very slow way of progressing. Alongside more conventional training however, it can be really useful to work on rate of force development (this should be a priority anyway, but using weights that actually move fast is helpful) and small technical tweaks.
icecold's training log
- Thread starter icecold
- Start date
Training 06/03/13
Deadlifts
RDL bar x lots 60x10
100x5
140x5
160x1
195x5x5
Getting used to this cardio stuff. Well, not really, but I hate it less and I'm more "ready" for the next set.
Dips
bw x 10
20x8
35x8x3
For some reason my shoulder loves these. Still being really careful to keep my positioning perfect and the rests were less than 90 seconds.
Good mornings (beltless)
60x6
100x6 - got a video to see what it looks like
130x8x3
Snatch grip RDL
130x8x3
Same weight as last week, but positions were better
Tricep cable bar pushdown 60 seconds rest
12x3
Tricep rope down/up superset 30 seconds rest
12/12
12/12
12/12
massive drop in weights by the end!
Double overhand static hold
130x 20 count x 3
Deadlifts
RDL bar x lots 60x10
100x5
140x5
160x1
195x5x5
Getting used to this cardio stuff. Well, not really, but I hate it less and I'm more "ready" for the next set.
Dips
bw x 10
20x8
35x8x3
For some reason my shoulder loves these. Still being really careful to keep my positioning perfect and the rests were less than 90 seconds.
Good mornings (beltless)
60x6
100x6 - got a video to see what it looks like
130x8x3
Snatch grip RDL
130x8x3
Same weight as last week, but positions were better
Tricep cable bar pushdown 60 seconds rest
12x3
Tricep rope down/up superset 30 seconds rest
12/12
12/12
12/12
massive drop in weights by the end!
Double overhand static hold
130x 20 count x 3
As I said, I'm getting used to it! This in itself is weird, I miss my long restsNo - that doesn't look like fun.
Seriouys volume is serious!
Generally, really well.
With squats I've laid the foundations for some nice improvements. Even a projected peak from the weights I've been doing will give a PB (not using a 1RM calc...).
Deadlifts feel good again. The weird quad thing is only a slight feeling very occasionally now.
At the moment I'm principally focussed on gaining functional bodyweight, and I couldn't have asked for this particular bit to be going any better.
The only annoying piece is my bench, but then I'm used to that. There is light at the end of the tunnel though.
Last edited:
Training 08/03/13
Urgh. Feeling really rough today. Either I have a stomach bug or something has caused some irritation (looking at you, OAKG). So I'm battling dehydration anyway, and the gym is warm and humid. Feels like I literally can't drink water fast enough! Had to dash to the toilet during my warm ups, thankfully not literally during a set. This seemed to instantly fatigue my core, it was like there was nothing there to brace. Anyway...
Mobility x some - the new mwod video is awesome
Squats
bar x lots
60x12
100x6
140x4 toilet break!
165x1
195x5
195x5
195x5
195x5
195x5
All of these felt miserable! Dom assured me that they were still tidy and fast, but not having core stability was killing me. Got very psyched up for the 4th set and the bar flew off my shoulders at the top of the first rep. Power gains, maybe. Bar landing on my back and tearing more skin gains, definitely.
Called it a day there. I was feeling very light headed at this point, so got home and smashed a load of water and electrolytes. Feeling a bit better, yet battered.
Urgh. Feeling really rough today. Either I have a stomach bug or something has caused some irritation (looking at you, OAKG). So I'm battling dehydration anyway, and the gym is warm and humid. Feels like I literally can't drink water fast enough! Had to dash to the toilet during my warm ups, thankfully not literally during a set. This seemed to instantly fatigue my core, it was like there was nothing there to brace. Anyway...
Mobility x some - the new mwod video is awesome
Squats
bar x lots
60x12
100x6
140x4 toilet break!
165x1
195x5
195x5
195x5
195x5
195x5
All of these felt miserable! Dom assured me that they were still tidy and fast, but not having core stability was killing me. Got very psyched up for the 4th set and the bar flew off my shoulders at the top of the first rep. Power gains, maybe. Bar landing on my back and tearing more skin gains, definitely.
Called it a day there. I was feeling very light headed at this point, so got home and smashed a load of water and electrolytes. Feeling a bit better, yet battered.
I think that's some kind of BS "total reps" PB. I really wanted to sack it off halfway through, but stubbornness won.
Well, the bar flying up is a good indication of everything firing effectively, but I actually wouldn't recommend aiming for it. You get get the same, if not more, power from a very firm lockout with quads and glutes that doesn't send the bar flying, and you don't have to worry about the bar changing position (this happened to me, which meant I had to give the bar some air on the second rep so I could fix it.
Training 09/03/13
Delvis x hours
Deadlifts
RDL bar x lots, 60x10
100x5
140x5
180x1 already fatigued!
200x5
200x5
200x5
200x5
200x5
FFFFFUUUUUUUUUUUU
Legs absolutely ruined. Decided to let those go slowly in favour of keeping form 100%. Quads and glutes were screaming at me the entire time. Again, these took some serious will power to complete! Definitely the last week doing two deadlift sessions.
Kroc rows
45x25
Snatch grip power shrug
120x12x2 - this is what was on the bar and I couldn't be arsed to change it.
Delvis x hours
Deadlifts
RDL bar x lots, 60x10
100x5
140x5
180x1 already fatigued!
200x5
200x5
200x5
200x5
200x5
FFFFFUUUUUUUUUUUU
Legs absolutely ruined. Decided to let those go slowly in favour of keeping form 100%. Quads and glutes were screaming at me the entire time. Again, these took some serious will power to complete! Definitely the last week doing two deadlift sessions.
Kroc rows
45x25
Snatch grip power shrug
120x12x2 - this is what was on the bar and I couldn't be arsed to change it.
Training 11/03/13
Squats
bar x lots
60x12
100x6
140x5
160x1 - these are feeling rubbish! Probably still suppressed from Fri/Sat
185x2
185x2
185x2 - no happy with these so far, can't get the speed I want. Maybe my belt is too tight...
185x2 yep! Next notch out is a bit too loose, but it's still much better
185x2
185x2
Fairly routine stuff. A little more inconsistent than I'd like because of the belt, but I'm being picky really
High bar beltless
60x8
100x8
120x8 +20kg still comfortable
120x8
120x8
Bench slow reps pause off chest
80x10x3
Epic time under tension! Shoulder help up
BOR
80x12x3
Not done these in ages. Short rests. Das pump
Inverted row
Tired today so wasn't massively up for it, and I'm still feeling previous workouts. Good session though. Not weighed myself in a while, expecting a bodyweight PB soon...
Squats
bar x lots
60x12
100x6
140x5
160x1 - these are feeling rubbish! Probably still suppressed from Fri/Sat
185x2
185x2
185x2 - no happy with these so far, can't get the speed I want. Maybe my belt is too tight...
185x2 yep! Next notch out is a bit too loose, but it's still much better
185x2
185x2
Fairly routine stuff. A little more inconsistent than I'd like because of the belt, but I'm being picky really
High bar beltless
60x8
100x8
120x8 +20kg still comfortable
120x8
120x8
Bench slow reps pause off chest
80x10x3
Epic time under tension! Shoulder help up
BOR
80x12x3
Not done these in ages. Short rests. Das pump
Inverted row
Tired today so wasn't massively up for it, and I'm still feeling previous workouts. Good session though. Not weighed myself in a while, expecting a bodyweight PB soon...
Training 13/03/13
Deadlift
RDL bar x lots, 60x12
100x5
140x5 - belt feels really loose!
180x1
205x5x5 ~2 mins rest
Got videos of set 2 and 5, and there's a significant difference in fatigue!
Feeling good, glutes are still ruined though. Going to start relaxing the rests gradually, but still aiming to push myself metabolically rather than be a lazy ****
Dips
bw x 10
15x8
25x8
40x8x4 <2 mins rest
Also feeling good. I'm going to push for a PB even with these gay rests
Good morning beltless
60x8
100x5
140x6x3 much harder than last session! Not much more to be added here
Skull crushers
bar + 30kg x12x3 - <2 min rests
For the first time ever, I tried being a bit more sloppy with my form. Significantly harder and more pump! Kind of suggests I was doing it badly before...
Snatch grip RDL with long-ish pause
60x5
100x5
140x6x3
Not fun! But also awesome
Tricep rope up/down superset <60 second rests
12/12 x3
Rushed session, but a good one.
Morning bw: 89kg
Gains.
Deadlift
RDL bar x lots, 60x12
100x5
140x5 - belt feels really loose!
180x1
205x5x5 ~2 mins rest
Got videos of set 2 and 5, and there's a significant difference in fatigue!
Feeling good, glutes are still ruined though. Going to start relaxing the rests gradually, but still aiming to push myself metabolically rather than be a lazy ****
Dips
bw x 10
15x8
25x8
40x8x4 <2 mins rest
Also feeling good. I'm going to push for a PB even with these gay rests
Good morning beltless
60x8
100x5
140x6x3 much harder than last session! Not much more to be added here
Skull crushers
bar + 30kg x12x3 - <2 min rests
For the first time ever, I tried being a bit more sloppy with my form. Significantly harder and more pump! Kind of suggests I was doing it badly before...
Snatch grip RDL with long-ish pause
60x5
100x5
140x6x3
Not fun! But also awesome
Tricep rope up/down superset <60 second rests
12/12 x3
Rushed session, but a good one.
Morning bw: 89kg
Gains.
Had to google that, snatch grip is harder!Then....The Reeves deadlift?
Yes.
Regards.
Saw my physio today for some shoulder jabbing. Quite literally in fact, he resorted to dry needling my teres minor and other rotator cuff bits because they'd gotten so broken. Then he pealed the skin off my pec.
Also, he said that I was now massive and leaner. That is all the gains confirmation that I needed.
Also, he said that I was now massive and leaner. That is all the gains confirmation that I needed.
Training 15/3/13
Completely solo session tonight the stars aligned and there were no bros! I was planning on trying an AMRAP set, but it would be stupid to do it on my own.
Squats
bar x lots
60x12
100x5
140x5
160x1
185x1
205x4 comfy
205x4 less comfy, but good
205x4 threw caution to the wind and made sure these were all well under parallel. Almost stapled myself on the last rep
205x4 easiest set of the night :/ BROS, YUKNOWHELPME AMRAP
180x2
180x2
180x2
As deep my flexibility allowed. These were mostly to justify a backload because I decided to do the rest of my stuff while coaching tomorrow
A pleasing session, but a lonely session
Completely solo session tonight
the stars aligned and there were no bros! I was planning on trying an AMRAP set, but it would be stupid to do it on my own.Squats
bar x lots
60x12
100x5
140x5
160x1
185x1
205x4 comfy
205x4 less comfy, but good
205x4 threw caution to the wind and made sure these were all well under parallel. Almost stapled myself on the last rep
205x4 easiest set of the night :/ BROS, YUKNOWHELPME AMRAP
180x2
180x2
180x2
As deep my flexibility allowed. These were mostly to justify a backload because I decided to do the rest of my stuff while coaching tomorrow
A pleasing session, but a lonely session