Caporegime
What ice doesn't say is the only reason he goes to Nandos is because of the crushed ice machine. Ice diet yo.
icecold's training log
- Thread starter icecold
- Start date
Training 14/11/12
Bench
Various singles and doubles with different pause lengths
Deadlifts
Some reps up to 140kg, which is where I did a few sets of speed doubles.
Nandos
1x whole chicken - hot
1x regular piri piri chips
Some peas
Several refills of all-the-sugar coke
An amount of all you can eat ice cream
Get home and weigh myself...
89kg
wtf man
Weight loss
Stahp
Bench
Various singles and doubles with different pause lengths
Deadlifts
Some reps up to 140kg, which is where I did a few sets of speed doubles.
Nandos
1x whole chicken - hot
1x regular piri piri chips
Some peas
Several refills of all-the-sugar coke
An amount of all you can eat ice cream
Get home and weigh myself...
89kg
wtf man
Weight loss
Stahp
Caporegime
Bahahahaa
Sounds like a good session, especially the nandos
Sounds like a good session, especially the nandos
Caporegime
Strong Nandos, doesn't look like a PB though?
Soldato
It's punishing your lack of manliness for only having regular piripiri...
That's insane though.
kd
That's insane though.
kd
Caporegime
I guess you could slap the extra hot sauce on your chips 
West Midlands Divisional 18/11/12
What with tearing my hamstring a month before, this was never going to be the huge comeback comp I'd imagined it would be when I originally planned it. However, it did take the pressure off, and also meant that I could completely relax my diet and making-weight protocols because I decided to jump up to the 93kg weight class for this comp only.
Weigh in: 89.4kg
After weighing around 87kg most mornings this week I knew I had nothing to worry about, so I had breakfast before leaving home and stepped onto the scales fully clothed
After this there was a LOOOONG wait because I wasn't lifting until the afternoon. I coached Dom through the morning and realised that I'd planned my food terribly! My emergency shake was only just enough to tide me over.
Squats
I spent a while before warming up doing light stretching and soft tissue work. My hamstring was feeling a little crampy, but I decided to ignore and just see how it went.
Warm ups were good, despite the rubber floor being turned into an ice rink because of all of the talc from the morning lifter's deadlifts (some people like to talc their legs to reduce friction). Someone came along with a mop and cleared it up eventually. I was hitting depth easily and getting some good speed.
1st attempt: 195kg
Felt really easy, no pain or discomfort anywhere.
2nd attempt: 210kg - Comp PB
Easy again. It felt really untidy compared to the way I'd like it to move, so it probably could have been even faster. FINALLY lifted over 200kg in a comp!
3rd attempt: 220kg - Comp PB
This was a bit of a risk, but I was feeling pretty optimistic at this point. This is the same weight that I did relatively comfortably on the day that I tore my hamstring, but I'd have to find a couple more inches of depth and hope that not being able to squat properly for 4 weeks hadn't been too detrimental.
The result? A massive comp PB and the slowest squat rep I've ever done!
Bench
This was the important one for this comp. No injuries despite a very ropey left pec in the last few weeks that occasionally bothered me in training. I was determined to 3 plates in comp
Warm ups were nice, if also pretty funny. The floor was slippery again so I couldn't plant my feet at all. The solution I came up with was to get two "foot spotters" to stand at the end of the bench so that I could push my feet against theirs. It looked ridiculous, but it worked.
1st attempt: 130kg - comp PB
I got convinced to increase this attempt from 120kg, which was definitely the right choice. Very comfortable rep.
2nd attempt: 140kg
Something didn't feel quite right as I was setting up, and taking the bar down to my chest was uncomfortable. It felt better during the pause, but as I pressed out my left foot slipped causing me to lose my left shoulder stability (you can see it go in the video). I kind of wanted them to take the bar straight away, but in the moment I didn't ask them to. I just had to hope that this didn't fatigue me too much, but now I wasn't feeling as optimistic.
3rd attempt: 140kg - comp PB
More careful set up, very comfortable rep! Booyah! Possibly could have tickled 145kg if I'd got this the first time around, but I was very happy anyway.
Deadlifts
I had no idea what to expect going into these, although I was pretty confident that my opener would be easy. Last monday 230kg was ok, but I was still missing a lot of speed (obviously the torn muscle is still not back to strength) and my right hip flexor has been very tight and cramping up as it tries to balance out the forces through my hips.
Warm ups felt great. No twinges anywhere and I was getting better speed than I had been getting. There was a chance of a half decent pull here, but I tried not to get my hopes up.
1st attempt: 220kg - comp PB
Very comfortable, but pretty slow and not as tidy as I'd like (the bar moves away from me). Still, no pain/discomfort and 5kg comp PB
lol
2nd attempt: 235kg
Surely this would be easy? Nope! When it came off the ground I knew it was slower than my best, but then I knew that would happen. What killed me was getting to the joint angle between my hip and femur where my hip flexor had been playing up - boom, very painful cramping. You can see in the video that I kind of twist away from my right side, but it's hard to say if that's cause or effect.
3rd attempt: Pass
Not really disappointed, at least my hamstring didn't go! This hip flexor thing will be sorted very quickly, so I can now start rebuilding my deadlift.
Thinking about it now, given the opportunity I would have for 250+kg on my 3rd attempt. Who knows what this would have done to my hamstring?
Overall it was a great day. PBs in all lifts and no major snaps (left shoulder is a little beaten up from the bench), finally squatted near my max and got a 3 plate comp bench
I came 2nd in the 93kg weight class out of a surprising large amount of competitors for a little divisional meet. I was chatting to the guy who won the 93s, it turns out that he's also had some... injury troubles:
1) 3 years ago he had an extremely severe coeliac attack (I think that's right) where he almost died, and had the vast majority of his large intestine removed.
2) After that he clawed his way back to heath (after losing 30+kg) only to suffer a hernia the size of a football and have to carry his small intestine around in a colostomy bag. With his bag of guts wrapped up under his powerlifting belt, he went to world championships and won.
What a guy to come 2nd to! Absolute hero.
Video blocked due to forum word filter
http://youtu.be/n2q*f*t5g7cpk - remove the stars
What with tearing my hamstring a month before, this was never going to be the huge comeback comp I'd imagined it would be when I originally planned it. However, it did take the pressure off, and also meant that I could completely relax my diet and making-weight protocols because I decided to jump up to the 93kg weight class for this comp only.
Weigh in: 89.4kg
After weighing around 87kg most mornings this week I knew I had nothing to worry about, so I had breakfast before leaving home and stepped onto the scales fully clothed
After this there was a LOOOONG wait because I wasn't lifting until the afternoon. I coached Dom through the morning and realised that I'd planned my food terribly! My emergency shake was only just enough to tide me over.
Squats
I spent a while before warming up doing light stretching and soft tissue work. My hamstring was feeling a little crampy, but I decided to ignore and just see how it went.
Warm ups were good, despite the rubber floor being turned into an ice rink because of all of the talc from the morning lifter's deadlifts (some people like to talc their legs to reduce friction). Someone came along with a mop and cleared it up eventually. I was hitting depth easily and getting some good speed.
1st attempt: 195kg
Felt really easy, no pain or discomfort anywhere.
2nd attempt: 210kg - Comp PB
Easy again. It felt really untidy compared to the way I'd like it to move, so it probably could have been even faster. FINALLY lifted over 200kg in a comp!
3rd attempt: 220kg - Comp PB
This was a bit of a risk, but I was feeling pretty optimistic at this point. This is the same weight that I did relatively comfortably on the day that I tore my hamstring, but I'd have to find a couple more inches of depth and hope that not being able to squat properly for 4 weeks hadn't been too detrimental.
The result? A massive comp PB and the slowest squat rep I've ever done!
Bench
This was the important one for this comp. No injuries despite a very ropey left pec in the last few weeks that occasionally bothered me in training. I was determined to 3 plates in comp
Warm ups were nice, if also pretty funny. The floor was slippery again so I couldn't plant my feet at all. The solution I came up with was to get two "foot spotters" to stand at the end of the bench so that I could push my feet against theirs. It looked ridiculous, but it worked.
1st attempt: 130kg - comp PB
I got convinced to increase this attempt from 120kg, which was definitely the right choice. Very comfortable rep.
2nd attempt: 140kg
Something didn't feel quite right as I was setting up, and taking the bar down to my chest was uncomfortable. It felt better during the pause, but as I pressed out my left foot slipped causing me to lose my left shoulder stability (you can see it go in the video). I kind of wanted them to take the bar straight away, but in the moment I didn't ask them to. I just had to hope that this didn't fatigue me too much, but now I wasn't feeling as optimistic.
3rd attempt: 140kg - comp PB
More careful set up, very comfortable rep! Booyah! Possibly could have tickled 145kg if I'd got this the first time around, but I was very happy anyway.
Deadlifts
I had no idea what to expect going into these, although I was pretty confident that my opener would be easy. Last monday 230kg was ok, but I was still missing a lot of speed (obviously the torn muscle is still not back to strength) and my right hip flexor has been very tight and cramping up as it tries to balance out the forces through my hips.
Warm ups felt great. No twinges anywhere and I was getting better speed than I had been getting. There was a chance of a half decent pull here, but I tried not to get my hopes up.
1st attempt: 220kg - comp PB
Very comfortable, but pretty slow and not as tidy as I'd like (the bar moves away from me). Still, no pain/discomfort and 5kg comp PB
lol2nd attempt: 235kg
Surely this would be easy? Nope! When it came off the ground I knew it was slower than my best, but then I knew that would happen. What killed me was getting to the joint angle between my hip and femur where my hip flexor had been playing up - boom, very painful cramping. You can see in the video that I kind of twist away from my right side, but it's hard to say if that's cause or effect.
3rd attempt: Pass
Not really disappointed, at least my hamstring didn't go! This hip flexor thing will be sorted very quickly, so I can now start rebuilding my deadlift.
Thinking about it now, given the opportunity I would have for 250+kg on my 3rd attempt. Who knows what this would have done to my hamstring?
Overall it was a great day. PBs in all lifts and no major snaps (left shoulder is a little beaten up from the bench), finally squatted near my max and got a 3 plate comp bench
I came 2nd in the 93kg weight class out of a surprising large amount of competitors for a little divisional meet. I was chatting to the guy who won the 93s, it turns out that he's also had some... injury troubles:
1) 3 years ago he had an extremely severe coeliac attack (I think that's right) where he almost died, and had the vast majority of his large intestine removed.
2) After that he clawed his way back to heath (after losing 30+kg) only to suffer a hernia the size of a football and have to carry his small intestine around in a colostomy bag. With his bag of guts wrapped up under his powerlifting belt, he went to world championships and won.
What a guy to come 2nd to! Absolute hero.
Video blocked due to forum word filter
http://youtu.be/n2q*f*t5g7cpk - remove the stars
Last edited:
Man of Honour
Excellent job mate!
Beast mode was well and truly engaged!
Beast mode was well and truly engaged!
Caporegime
Nice work man 
Whats that coming over the hill is it an icecold?
Whats that coming over the hill is it an icecold?
Thanks Steeds!
Training 19/11/12
RDL
bar x lots
60x8
100x6
140x6
180x6
200x6x4
Good Mornings
bar x some
60x8
90x8
110x8x3
OHP
40x8x4
Just playing around with keeping my shoulders pinched back.
Strict elbow out chest supported DB row
12.5x12
17.5x12x4
Hard! Trying to minimise lat usage
BB curl
40x12, 12, 10 short rests!
Tricep cable pushdown
somex12x3
DB curls
some x some
This week will be a week of guns!
Last edited:
Permabanned
- Joined
- 22 Aug 2004
- Posts
- 9,204
You warm up a lot for a powerlifter?
bar/60/100? for someone who can do 200's for 6's why bother, same warmup from 140+
Altho i think u have injury but still>..
bar/60/100? for someone who can do 200's for 6's why bother, same warmup from 140+
Altho i think u have injury but still>..
Caporegime
Some people take no sets to warm up, others take more.
Personal choice I guess.
Personal choice I guess.
Man of Honour
Caporegime
Glute monkey!
I warm up pretty thoroughly anyway, but I did extra with it being the day after a comp and still having a healing hamstring tear - the bar was basically just a dynamic stretch, and 60 is basically the same with slightly more resistance. I bang through my warm ups pretty fast, but I don't think it's worth the risk to skip them.
I didn't feel up to doing much else heavy yesterday, so I decided to rape my hammies for screwing me over for the last month. Oh wait I forgot the good mornings...
I didn't feel up to doing much else heavy yesterday, so I decided to rape my hammies for screwing me over for the last month. Oh wait I forgot the good mornings...
Soldato
Ice, dropped you an email
Man of Honour
Saw your vids - love your squat - quite a wide stance compared to me - strong and powerful, and SO easy!
Amazing job dude - well done - great total for your bodyweight. My weight is getting closer to yours but my lifts are miles off yours! Wish I were a few years younger...
I'm not worthy.
Amazing job dude - well done - great total for your bodyweight. My weight is getting closer to yours but my lifts are miles off yours! Wish I were a few years younger...
I'm not worthy.