icecold's training log
- Thread starter icecold
- Start date
Training 24/04/13
Deadlift
bar x lots
60x10
100x5
140x4
180x1
200x1
220x1
235x5 =PB pleasing! Comfortable, or it would have been if I wasn't sweating through the chalk. Grip almost went on the 3rd rep, reset for the fourth but it almost went again. 5th rep the bar came out of my thumb instantly, so the whole rep was done with the bar in my fingers. Probable douche grip PB. So yeah, comfortable equal PB after not going heavy for a few weeks.
I actually loaded up 240 because I was very confident of smashing it, but half way up the first rep my weird hip thing twinged so I left it. Time for that to get some physio lovin'.
Deadlift stance good mornings
a few sets with ~100kg for 8 ish reps beltless
OHP
bar x lots
50x8
55x5
60x5
65x5
65x5
65x5
65x something more than 5
Dips with chains
bw x 10
4 chains x8
5 chains x8
6 chains x8x4
Tricep cable bar pushdown
10
10 more weight
8 ""
8 ""
6 ""
6 ""
Tricep rope overhead extension
10
8
8
Deadlift
bar x lots
60x10
100x5
140x4
180x1
200x1
220x1
235x5 =PB pleasing! Comfortable, or it would have been if I wasn't sweating through the chalk. Grip almost went on the 3rd rep, reset for the fourth but it almost went again. 5th rep the bar came out of my thumb instantly, so the whole rep was done with the bar in my fingers. Probable douche grip PB. So yeah, comfortable equal PB after not going heavy for a few weeks.
I actually loaded up 240 because I was very confident of smashing it, but half way up the first rep my weird hip thing twinged so I left it. Time for that to get some physio lovin'.
Deadlift stance good mornings
a few sets with ~100kg for 8 ish reps beltless
OHP
bar x lots
50x8
55x5
60x5
65x5
65x5
65x5
65x something more than 5
Dips with chains
bw x 10
4 chains x8
5 chains x8
6 chains x8x4
Tricep cable bar pushdown
10
10 more weight
8 ""
8 ""
6 ""
6 ""
Tricep rope overhead extension
10
8
8
I would love to see some progress on OHP, but it's not entirely shoulder friendly for me at the moment.
Shoulder rehab is going very well. AC joint seems to be re-stabilising, which is apparently not a safe bet once is semi snaps up. The most important thing at the moment is that I'm able to bench again, but I'm in no rush to add big load there yet.
I'm still battling against pec tightness to keep it healthy, as it seems that both my pec minor and clavicular pec both play differing but equally evil roles. In a lot of ways my left pec/shoulder is more mobile than my right, but it's still far less stable and much harder to get into position. WHY?!?
Shoulder rehab is going very well. AC joint seems to be re-stabilising, which is apparently not a safe bet once is semi snaps up. The most important thing at the moment is that I'm able to bench again, but I'm in no rush to add big load there yet.
I'm still battling against pec tightness to keep it healthy, as it seems that both my pec minor and clavicular pec both play differing but equally evil roles. In a lot of ways my left pec/shoulder is more mobile than my right, but it's still far less stable and much harder to get into position. WHY?!?
Training 26/04/13
Been a bit ill this week and it seems to have secretly fatigued me today. I felt pretty strong on the way to the gym but fatigue struck fast as soon as I started working. Also, I had massive fatigue in my lower erectors from deadlifting on wednesday. It turns out my back lost condition more than I thought from the mild deload I did for deads in the last few weeks.
Squats
bar x lots flexibility: zero
60x12
100x6 being pulled all over the place by my tight adductors
140x5
160x1
190x1 fast, but really messy
207.5x5 PB not bad, but still messy
207.5x5 better
207.5x4+1 pitched forwards massively on the 4th rep, stupid fatigue/mobility
. Normally I'd be able to reign this back in, but with my lower back being spent I asked for a spot straight away. Reset and did the last rep after a few breaths, and it was actually the fastest rep I did all night.
207.5x2 pitched forward again on the second rep and it turned into a grinder, decided not to kill myself. Instead, I stripped off some plates and went straight into:
180x7 left some reps in the tank. I'm not entirely sure what this was for, but we'll say some kind of pump inducing drop set/warm down.
Slightly disappointing session, but at least I'm not doing 195kg any more.
Edit: Also, bodyweight has now solidly hit 93kg. This is timed fairly well, because my body is all kinds of beaten up and crying out for a deload. I think I might start early by dropping the weight and reducing the rest on my assistance work, and then do my proper deload in 2 weeks. I'll possible try for a 5 rep deadlift pb on wednesday, but that might be stupid.
Been a bit ill this week and it seems to have secretly fatigued me today. I felt pretty strong on the way to the gym but fatigue struck fast as soon as I started working. Also, I had massive fatigue in my lower erectors from deadlifting on wednesday. It turns out my back lost condition more than I thought from the mild deload I did for deads in the last few weeks.
Squats
bar x lots flexibility: zero
60x12
100x6 being pulled all over the place by my tight adductors
140x5
160x1
190x1 fast, but really messy
207.5x5 PB not bad, but still messy
207.5x5 better
207.5x4+1 pitched forwards massively on the 4th rep, stupid fatigue/mobility
. Normally I'd be able to reign this back in, but with my lower back being spent I asked for a spot straight away. Reset and did the last rep after a few breaths, and it was actually the fastest rep I did all night.207.5x2 pitched forward again on the second rep and it turned into a grinder, decided not to kill myself. Instead, I stripped off some plates and went straight into:
180x7 left some reps in the tank. I'm not entirely sure what this was for, but we'll say some kind of pump inducing drop set/warm down.
Slightly disappointing session, but at least I'm not doing 195kg any more.
Edit: Also, bodyweight has now solidly hit 93kg. This is timed fairly well, because my body is all kinds of beaten up and crying out for a deload. I think I might start early by dropping the weight and reducing the rest on my assistance work, and then do my proper deload in 2 weeks. I'll possible try for a 5 rep deadlift pb on wednesday, but that might be stupid.
Last edited:
Training 27/04/13
Bench
bar x lots
60x10
90x5
107.5x5x5
60x30 gains
Accumulating some huge fatigue in certain parts of my pecs, which I'm guessing is because they are actually being forced to do some work now. Another thing I've changed with my benching style is to completely remove leg drive. This obviously makes it harder to shift the weight, but allows me to keep my positioning much more strict. I'll save it for lower rep work, by which time I might also have some shoulder stability. 30 reps was fun
Neutral grip bench
50x12
70x8
80x8x3
Not done this since "fixing" my shoulder. Ridiculous pump in my left lat and serratus, and surprising back pump in general.
Machine row
something x12, straight into stack x5 (massively misjudged the weight)
stack x6
stack x6
stack x6
Single arm machine row ss with face pull
12/12
12/15
12/15
15/15
Gunz
Some, but not enough
Deltz
As above
Bench
bar x lots
60x10
90x5
107.5x5x5
60x30 gains
Accumulating some huge fatigue in certain parts of my pecs, which I'm guessing is because they are actually being forced to do some work now. Another thing I've changed with my benching style is to completely remove leg drive. This obviously makes it harder to shift the weight, but allows me to keep my positioning much more strict. I'll save it for lower rep work, by which time I might also have some shoulder stability. 30 reps was fun
Neutral grip bench
50x12
70x8
80x8x3
Not done this since "fixing" my shoulder. Ridiculous pump in my left lat and serratus, and surprising back pump in general.
Machine row
something x12, straight into stack x5 (massively misjudged the weight)
stack x6
stack x6
stack x6
Single arm machine row ss with face pull
12/12
12/15
12/15
15/15
Gunz
Some, but not enough
Deltz
As above
Thanks 
I'll be expecting more when/if I go for a 5 rep max, probably 5kg more right now. But until I deload, everything I do is going to be suppressed.
Oh! Also, I did a tiny bit of running today:
Soft tissue on my calves/achilles x many
Laps around the track x1 season PB!
I'll be expecting more when/if I go for a 5 rep max, probably 5kg more right now. But until I deload, everything I do is going to be suppressed.
Oh! Also, I did a tiny bit of running today:
Soft tissue on my calves/achilles x many
Laps around the track x1 season PB!
I really don't know, I didn't really do a lot of 5 rep work before that.
Me and a couple of other guys pitched in and bought a specialist bar. I think it was just over £100, so pretty cheap, but it's never going to be loaded up to crazy weights.
I think you'll be fine with your top end weights, but I'm not so sure about 2.5kg jumps at that weight.Ice, you think I'm crazy to go with these numbers for the next 6 weeks? Going on a 2 week holiday at the end for max deload.
It really depends on what qualities you're trying to train, and how burnt out you're likely to be lifting within 5% of your rep max for 3 weeks. You also don't have to have linear increases.
I'd certainly be looking more at 5kg increments.
I'd certainly be looking more at 5kg increments.
Yeah I would suggest starting lower and finishing on the same numbers, but you've already started now! Didn't check this sub forum today, sorry bru
Training 29/04/13
Squats
bar x lots
60 x10
100x6
140x5
160x1 feeling groze!
180x1
200x2x6 first three sets with short rests, then same again after a little break.
High bar squats, some of which all kinds of paused
60x10
100x5
125x8x3
Lovely. Worked on getting my knees out even wider.
Chins
bw x10
25x5x3
bw x10
bw x8
Fatigue
Roll outs
bw x8x3
Training 29/04/13
Squats
bar x lots
60 x10
100x6
140x5
160x1 feeling groze!
180x1
200x2x6 first three sets with short rests, then same again after a little break.
High bar squats, some of which all kinds of paused
60x10
100x5
125x8x3
Lovely. Worked on getting my knees out even wider.
Chins
bw x10
25x5x3
bw x10
bw x8
Fatigue
Roll outs
bw x8x3
Training 01/05/13
Today was meant to be some kind of heavy triple day for deads, but I'd already decided that if I felt any discomfort at all in my hip I was going to stop.
Deads
bar x lots
60x10
100x5
140x5
160x1 hmmm, there is a hint of something not good
180x1 same
200x... took 90% the tension off the bar, held it, moved my hips around very slightly to explore for the hip pain. Found a hint of it, so I stopped
Bench
bar x lots
60x all kinds
80x5
90x2
110x5x5 biuriful
Sets got easier as I went on. All slow negs and paused. As I suspected, my pecs and back bits are getting a bit fatigued so even though this isn't maxed, it's deload time.
OHP
bar x some
40x10
50x5
60x5x3 - last set I went straight into some OH shrugs
Getting better at these, both in strength and technique.
Delts
Many, many delts
After the annoyance of the deadlifts, when I got home I decided to unleash a holy mobility blitzkrieg on my hip capsule. I don't know if there is a name for what I did - Kelly might call it informed freestyle, I called it almost passing out and probably coming close to literally snapping something.
A did a thing though (went into femur internal rotation --> hip flexion while driving it back back into it's socket) and all hell broke loose. Weird nervy tension (started in the classic grundle area, near where I tore my adductor, but spread all over my pelvic area) quickly built and then comepletely relaxed, same thing with what felt like soft tissue in my hip capsule, and then I felt blood rush into my adductor. It was both really nice and horrible, particularly the nervy thing - kind of felt like I'd sent a few thousand volts through my groin. I also beat the **** out of my TFL/glute tie in bits.
Today, both of my adductors feel weird. I think it's a good kind of weird. My TFL feels like it's been put through a meat grinder.
Tomorrow is meant to be some kind of squat heavy triple, but I'm going to be very careful and might skip it (deload starts next week anyway). It could be that I've destroyed some tightness that I've had for years and it'll take a few days for everything to settle down. Or I might need a hip replacement.
Today was meant to be some kind of heavy triple day for deads, but I'd already decided that if I felt any discomfort at all in my hip I was going to stop.
Deads
bar x lots
60x10
100x5
140x5
160x1 hmmm, there is a hint of something not good
180x1 same
200x... took 90% the tension off the bar, held it, moved my hips around very slightly to explore for the hip pain. Found a hint of it, so I stopped
Bench
bar x lots
60x all kinds
80x5
90x2
110x5x5 biuriful
Sets got easier as I went on. All slow negs and paused. As I suspected, my pecs and back bits are getting a bit fatigued so even though this isn't maxed, it's deload time.
OHP
bar x some
40x10
50x5
60x5x3 - last set I went straight into some OH shrugs
Getting better at these, both in strength and technique.
Delts
Many, many delts
After the annoyance of the deadlifts, when I got home I decided to unleash a holy mobility blitzkrieg on my hip capsule. I don't know if there is a name for what I did - Kelly might call it informed freestyle, I called it almost passing out and probably coming close to literally snapping something.
A did a thing though (went into femur internal rotation --> hip flexion while driving it back back into it's socket) and all hell broke loose. Weird nervy tension (started in the classic grundle area, near where I tore my adductor, but spread all over my pelvic area) quickly built and then comepletely relaxed, same thing with what felt like soft tissue in my hip capsule, and then I felt blood rush into my adductor. It was both really nice and horrible, particularly the nervy thing - kind of felt like I'd sent a few thousand volts through my groin. I also beat the **** out of my TFL/glute tie in bits.
Today, both of my adductors feel weird. I think it's a good kind of weird. My TFL feels like it's been put through a meat grinder.
Tomorrow is meant to be some kind of squat heavy triple, but I'm going to be very careful and might skip it (deload starts next week anyway). It could be that I've destroyed some tightness that I've had for years and it'll take a few days for everything to settle down. Or I might need a hip replacement.
Training 03/05/13
Squats
bar x lots - can already feel a significant difference in my hips. Let's see what happens
60x12
100x5 feels really nice
140x5 paused a few to feel the position
160x1 lost my line very slightly but still nice
180x1 lovely
200x1 messy!
210x1 better, but I had some strange feels in my adductors. Dom said my hips were moving weirdly, which I couldn't see on the video but decided it wasn't worth the risk
180x2 slow negs to feel the position. Definitely loading my right side adductor and glute differently
140x5(+)x5 super slow negs with a long pause below parallel. Things tidied up nicely
Probably wise to be over cautious here. I didn't feel at risk of injury, but things have changed significantly in my hips. Slow build to a PB after deload.
Bench
bar x lots
60x10
80x3
100x1
110x1
120x1 just seeing what a bit more load felt like. Moved nicely
65x30 yes
Chain dips (6 chains)
x8
x7
x8
Probably should have done these before the stupid bench drop set!
Kroc rows
45x25
Broceps
Deltz
Pump
Tried to get some pictures for comparison, but they came out terrible
Squats
bar x lots - can already feel a significant difference in my hips. Let's see what happens
60x12
100x5 feels really nice
140x5 paused a few to feel the position
160x1 lost my line very slightly but still nice
180x1 lovely
200x1 messy!
210x1 better, but I had some strange feels in my adductors. Dom said my hips were moving weirdly, which I couldn't see on the video but decided it wasn't worth the risk
180x2 slow negs to feel the position. Definitely loading my right side adductor and glute differently
140x5(+)x5 super slow negs with a long pause below parallel. Things tidied up nicely
Probably wise to be over cautious here. I didn't feel at risk of injury, but things have changed significantly in my hips. Slow build to a PB after deload.
Bench
bar x lots
60x10
80x3
100x1
110x1
120x1 just seeing what a bit more load felt like. Moved nicely
65x30 yes
Chain dips (6 chains)
x8
x7
x8
Probably should have done these before the stupid bench drop set!
Kroc rows
45x25
Broceps
Deltz
Pump
Tried to get some pictures for comparison, but they came out terrible
I will get some pictures at some point in my deload. I didn't have time yesterday, and by the time I was home the pump was gone and it was game over.
I've not really done a lot of paused squats, it will be interesting to see where they get up to in my next block.
I've not really done a lot of paused squats, it will be interesting to see where they get up to in my next block.
Jooocy deload training 6/5/13
mobility x lots
Front squat/high bar positional work
some
Offset DB single leg RDL
bw x10
7.5x10x4
bwx10
YTWL
some
Single arm inverted KB press
12x10x4
Klokov press
bar x12x4
Shirtless from this point onwards. Sun gains
Dips with chains
some
Single arm farmers
1x some distance per arm with handles+50kg per side
Core killer!
Farmers (not sure of distance, maybe 15-20m one way) - 1 set is there and back
handles+50x2
handles+70x1 - little too heavy for conditioning work
handles+50x4
Rests about 90 seconds. Brutal
OHP
40x somexsome
Then we went to the park to throw a football around. Did some chins and dips and some band scap retraction stuff for the fans.
mobility x lots
Front squat/high bar positional work
some
Offset DB single leg RDL
bw x10
7.5x10x4
bwx10
YTWL
some
Single arm inverted KB press
12x10x4
Klokov press
bar x12x4
Shirtless from this point onwards. Sun gains
Dips with chains
some
Single arm farmers
1x some distance per arm with handles+50kg per side
Core killer!
Farmers (not sure of distance, maybe 15-20m one way) - 1 set is there and back
handles+50x2
handles+70x1 - little too heavy for conditioning work
handles+50x4
Rests about 90 seconds. Brutal
OHP
40x somexsome
Then we went to the park to throw a football around. Did some chins and dips and some band scap retraction stuff for the fans.
Last edited:
So I went to see my physio today about my exploding hip...
I knew this already, but he confirmed that it's definitely my adductor causing the trouble. On my right side my adductor was causing my hip flexors to be massively over active (and massively hypertrophied - useful). I'd tried to stretch and do soft tissue work on myself, but you just can't get in there. He hypothesised that at some point in my youth some femur rotation had caused me to use my adductors as hamstrings. So, when I was dipping my toes into the world of sprinting, I wasn't actually using my hamstrings properly? Is this real life?
Unfortunately for me, the entire area is extremely well innervated and so the actual manual therapy was excruciating. I don't normally cry out but this broke me! After he'd finished I had acquired a massively joocy adductor pump. Useful.
I'm not going to do any heavy deadlifting until my hip flexors calm down, so the timing of my deload works well.
In other long standing mobility issue news, I've made more progress with my ankles. There is now no longer a bony impingement in the front of my right ankle, so I'm free to actually stretch it conventionally without feeling like it's going to crumble.
I knew this already, but he confirmed that it's definitely my adductor causing the trouble. On my right side my adductor was causing my hip flexors to be massively over active (and massively hypertrophied - useful). I'd tried to stretch and do soft tissue work on myself, but you just can't get in there. He hypothesised that at some point in my youth some femur rotation had caused me to use my adductors as hamstrings. So, when I was dipping my toes into the world of sprinting, I wasn't actually using my hamstrings properly? Is this real life?
Unfortunately for me, the entire area is extremely well innervated and so the actual manual therapy was excruciating. I don't normally cry out but this broke me! After he'd finished I had acquired a massively joocy adductor pump. Useful.
I'm not going to do any heavy deadlifting until my hip flexors calm down, so the timing of my deload works well.
In other long standing mobility issue news, I've made more progress with my ankles. There is now no longer a bony impingement in the front of my right ankle, so I'm free to actually stretch it conventionally without feeling like it's going to crumble.