icecold's training log

[icecold]

Yep, fixed it. As I'd hoped, it was just a slight weakness and patterning issue that I'd developed trying to squat around injuries. I'm still not 100% happy with technique, but it's much better.

I'm pretty sure my glutes atrophied, because they're now constantly full of DOMS!

 

[icecold]

Training 16/3/13

Didn't have much time due to some douchebaggery. This meant no oly stuff

Paused deads
100x5
140x4
170x4
190x4
195x4
200x4x2
I'd been avoiding these, but decided to do them for a few sessions for dem lean erector gains

Chins with pause at top and bottom
Be x8x4

Dips
Bw x10
20x8
45x8x4 ~90 second rests

Seated row
Some x12x3

Face pulls
Some x12x3

 

[icecold]

Training 18/03/13

Squats
185x2x6 or 7, I lost count. Boring tbh! Took ages because the gym was all kinds of busy. I miss more reps

Bench
80x8x4
Shoulder feels fine. Reps had a v slow negative for some TUT gains. I'm going to add weight to this very slowly, possibly with 5 reps.

High bar beltless squats
100x8
130x8x3 delicious. First set was hard, second two were easy. Not sure what to do with these now, they were supposed to be a lot harder than this. At this rate I'll end up setting a beltless rep PB for any type of squat with a movement that I've been doing for a month :/

BB curl ss/DB curl
(short bar + 30kg x10/10x12)x3

Ring press ups
some reps x some sets
Back pump? But why?

 

[icecold]

I'm still working on my ankle flexibility, fronties soon! I'll only be doing triples though, can't stand reps on them.

Weight didn't go up over the weekend down to not enough food on Sunday. MOAR

 

[icecold]

So, squats and deads are progressing according to the recovery plan. Bench needs a plan!

I'm thinking 2x per week 5x5 starting at 80 and adding 2.5kg per session. This will continue until I can load my shoulder fully. To get some stimulus I'm going to keep rests short. Because the shoulder gods have decided that I can dip pain free I'm going to keep going heavy-ish with these, but not to near max effort as positioning control goes out of the window. The second part of the plan involves building a massive rear of shoulder area. Stupid rep schemes and crazy exercises incoming.

 

[icecold]

It never ended

 

[icecold]

+1 massive rear shoulder area.

Will you be doing this along side some paused bench or you going full bro?

Paused all the way. They won't be long pauses though, at least until all of the supportive tissue is happier.

What about adding in some OHP, see how your shoulders cope with that?

Shoulder essplosion!

I was going to see what, if any, overhead work felt good in tonight's session.

 

[icecold]

Training 20/03/13

Deadlifts
bar x some
60x12
100x5
140x5
160x1
180x1
200x1
215x5 gains. Wasn't planning short rests but the gas tank felt good so 2 mins later
215x5 2 mins
215x5 plan called for 3 sets, but still felt good so did another
215x5
Glutes massively fatigued

Dips
bw x 10
15x8
25x8
40x8x4 90 second rests
backed off the weight in favour of shorter rests and stricter shouldering

YTWL
some x some

Power shrug
180x10
200x10
200x10
200x10

Skull crushers
ez bar + 32.5kg x12x3

Rear delt fly
2.5x35x3
Yes, that is correct. Holy mother of pump!

Tricep rope up/down superset
12/12
12/12
12/12

Back was looking joocy. I checked. In the middle of the gym. It's a gay gym.

 

[icecold]

That is high praise indeed! Thank you good sir.

 

[icecold]

Well that marks the first deadlift session for a while that I wasn't disappointed with \o/

 

[icecold]

Full session pushed back until tomorrow.

If they close the gym because of the weather I may go into a furious rage.

 

[icecold]

Training 23/03/13

HHHNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNGGGGGGGGG

Squats
bar x lots
60x12
100x5
140x5
160x1
180x1
200x1
212.5x3
220x3 P-MOTHA-FLIPPIN-B. Actually at depth PB too.
140x20 sexual drop set gains. Also a PB, and easy XD

BOR
60x some
80x12x3

Bench
bar x20
60x5
80x5x5 no pain PB. Tidied a few things up too. Progress!

Short but delicious session. It's safe to say that there is a squat 1rm PB for the taking, not sure if it's worth doing it or just going into another similar block...

 

[icecold]

Cheers bros.

I've decided that I'm not going to go for an actual PB in the next two weeks. At the moment I'm all about the swolertrophy gains. If I was feeling in need of a deload then I probably would, but I feel strangely fresh. Clearly not working out hard enough.

I think I'm going to leave completely in shock at what the human body can do after the bro down....

kd

Only if Steedie is feeling particularly randy.

.....just crazy mate! congrtas oin the PB..but im more impressed by the 140 x 20

Well there's more reps or weight there if I can find a non-stupid time to do them

Not sure which I'd prefer...

 

[icecold]

Oi, don't question the science

Squats probably be ready as that will be the middle of a block of swolerfying, but deadlifts are more likely...

 

[icecold]

25/03/13

Squats
bar x lots
60x12
100x5
140x5
160x1
180x1
195x2 short rest
195x2 short rest
195x2 short rest
195x2 not short rest D:
195x2
195x2
Tight, slow and fatigued today. Regardless, I was determined to make these even deeper than normal, which of course killed me even more.

Bench
bar x lots
60x5
82.5x5x5
Still improving. These aren't exactly challenging, but previously I've been struggling to keep my shoulder perfect. On the second set today a high rib popped at my sternum and suddenly everything was easier. Why is my body so weird.

High bar beltless squats
100x5
120x5
150x8x3 PB, and beltless PB for any squat variant I think
These felt incredibly hard today, and raped my already fatigued body further into drooping mess territory. Happy with the progress though, and they still somehow feel medicinal for my leg tightness - probably something to do with my arse being practically on my ankles at the bottom of the rep.

OHP
40x8
45x8
50x8x2
50x9 - got carried away and forgot what I was doing
These were nice, I think they've gotten stronger while not doing them. The best kind of gains. A few reps got away from me in terms of shoulder positioning, but they mostly feel really good.

BB curl
12x3

YTWL
15x2

21s
some weight x 2 sets
These are truly the phaggottiest exercise I've ever done. And by phaggottiest, I mean swol

Je suis le ruined.

Edit: Oh yeah, bodyweight this morning: 91.6kg

 

[icecold]

Yeah if it wasn't for my oly shoes I would have snapped in half by now. If I wasn't so tired I would laugh at the mere concept of me being able to go anywhere near ATG barefoot.

To be fair this seems to be helping my ankle range a lot, although sometimes I'm reminded with a large crack who the real boss is.

 

[icecold]

I will race you to sphere mode


Training 27/3/13

Deads
bar x lots
60x also lots
100x5 - scared some annoying DYELers out of the powerlifting room. PB
140x3
180x1
200x1
220x5 some kind of post tear rep PB. A fairly redundant one though, but at least it was easy
210x5x3
Trying to work on my hip height. When I got it right the bar flew, but some reps were a little messy. Last set was the best.

Paused bench
85x5x5
Tried to get away with minimal stretching and shoulder capsule battery, but I still need it. Slow negs and short-ish rests actually made these quite hard! Had a play around with taking some different lines, and there is possibly something to pursue with this. One thing that I'll never escape though, is that phaggoty long arms are absolutely useless for benching

Dips
15x5
25x5
40x8x3
Reduced the sets and didn't add more weight because of doing bench first.

Single arm machine row
pin 8(possibly)x12x3
Nice!

Skull crushers
bar + 32.5x12x3
Again no increase because of the additional benching

Cable rope up/down superset
12/12x3

Rear delt fly
5x30x2


I don't think I've ever had such fatigue in my triceps. Now all that's needed is for them to grow

 

[icecold]

I can still feel DOMS in my triceps!

It might get interesting when you guys come down, what with there being more people there really isn't going to be much room for anyone else. Not to worry though, if we put the private bars in the good racks they are effectively shotgunned.


Training 30/03/13

Normal gym closed so up to the **** gym for a session.

Squat
bar x lots
60x12
100x5
140x3
160x1
180x1
195x3
195x3
195x3 I had to work in with a few people so this had taken a long time until this point. So from here on I did short rests.
195x3
195x3
195x3
Fuark. Very nice today, but seriously stupid rack and bar! And the weird fun house mirror in front of the rack was really distracting.

Bench
bar x lots
60x5 felt a bit dodgy, but a bit of mild stretching sorted it out
87.5x5x5
My shoulder had been feeling bad for the last few days, I think I slept on it badly or something. All of my work sets were great today though.

Paused deadlift
100x5
150x2
180x4
205x4 PB
195x4x2
Strong fatigue, particularly doing these in the same session as squats.

Iso row machine - delicious
40x12
60x12x3

Facepulls
yes


Bodyweight stayed at ~91.5kg this week, although I was quite dry when I weighed myself this morning. More food needed just in case. Does this make sense at all? Not really.

 

[icecold]

Training 02/04/13

Rushed session today, literally the bare basics will sort rest everywhere.

Squats
6x2x195

Bench
5x5x90
Still fine on my shoulder, although it's tightened up a bit now.

Back to normal stuff tomorrow.

 

[icecold]

Cheers bro!