icecold's training log

Training 26/11/12

Feeling horrible from a stupid cold, dragged myself to the gym for this:

Squat
Bar x lots
60x10
100x6
140x5
160x2
180x6 - surprisingly comfy
190x6 - pretty good again. All to comp depth for a change! Illness and fatigue are beginning to strike though...
185x6 - lost count twice before I got to rep 4 :confused:
185x6 - did 5, thought it was 6, went to rack it and got some confused noises from Dom before I hit the pins. Confirmed my retardation, walked it back out, did the last rep. Result: special floor time for a few minutes
180x6 - less drama, same amount of fatigue

Pin press
100x6
110x6
105x6x2
Fine, but I was increasingly dead.

Deficit BSS
30x2... hamstring felt uncomfortable
20x8x3
Sweet jesus the fatigue!

Strict elbow flared row
25x12x3

Narrow grip bench
100x5
95x5x2
Nothing left in the tank!

Definitely up there with the most exhausted I've ever felt. Pleased with the squats and my triceps were smashed so that will do.

Time for sleep...
 
Yeah I like them, despite being terrible at them.

My squats depressed me this evening too :(

Also, your paused bench is still hugely upsetting to me. You know it's only 15kg off the British record, right? Easily reached in within a year I'd say.
 
I'm still up for coming to train with you and Dom one Saturday before Xmas. Not sure who else is, maybe steedie and Syla5. I could do a mock meet there perhaps?
 
Yes! This sounds good. Bundle Delvis into your boot too.


Training 28/11/12

Deads
bar x some
60xsome
100x8
100x2
140x3
180x1x2
200x1
215x5
202.5x5
Actual rehab progress! Hamstring is feeling a bit stronger, which not only means slightly stronger deads but also the gay torque in my hips has reduced so my right hip flexors aren't getting destroyed. Not a lot of volume as I fatigued very quickly (kind of expected with the rehab I guess), but also I still have DOMS from squatting on monday.

Flat DB Bench
35x8
40x8x3
Starting relatively easy with these, not done flat for years. Loads of pec activation.

Snatch grip RDL (beltless)
60x10
100x6
140x6
170x6
160x6x2
Hard! Very strict scap retraction and fully braced core with neutral spine. All kinds of fatigue!

YTWL
some

Pretty quick session and easy on the volume. I don't want to rush my hamstring recovery, which seems to be moving along relatively well. Considering that last week 5x190kg was pretty tough with dead, today went well.
 
It's not looking like I can, but I'll try and confirm.

Delvis :D


Some technical geekery...

I think the snatch grip RDLs woke something up in my teres major/minor. I felt them being worked because they're horribly ****ed up at the moment, to the point that they've bothered me benching and effect my shoulder stability. Somehow, I seem to now have increased my shoulder flexibility since that workout, and some ribs/t-spine feel like they're moving better.


ALSO, now in full carb back loading mode. ~400g of carbs post workout, come at me bros.
 
I've got to try and keep it as clean as possible, so no dairy :(

Most of that ~400g (probably more like 350g) came from rice from going for a curry for a mates birthday post gym. It was literally a mountain.

87kg this morning, up slightly from the weekend. This is probably down to binging massively on monday and tuesday.
 
Trying to structure my training in prep for the comp and thinking of something like this.

Week 1 - 3: 1x5
Week 4: Mock Meet
Week 5 - 6: 3x3
Week 7 - 10: Comp Prep (the one you posted in my log)
 
Why only one set of 5? Moar! Looks good apart from that.



Training 30/11/12

Bench
bar x lots
60x8
80x5
100x3
110x1
120x6
115x6x2
Poor little teres were fried for some reason, clearly need some TCL. Higher reps really bring out fatigue in them, most likely because they are having to work hard to stabilise my shoulder against tight pecs.

Box squats
bar x lots
60x8
100x5
140x4
180x3 - fatigued very fast! Wasn't going to get 6
165x6
140x6
Doing these to work on using my recovering hammy, so quite vertical shins and a box well below parallel. Good lord did my hammy fatigue quickly! It's good though, shows that I was hitting it properly. Not a tremendous amount of training effect anywhere else, but never mind.

Wide grip bench
100x6
110x6
100x6x2
Nice! Left some in the tank in terms of load, more interested in a bit of volume.

YTWL
some, some of which where done in between the WG bench sets. Uncomfortable pump!

Elbow flared row
some


Didn't have time to do paused deads so will have to go in tomorrow. Didn't seem to have any energy either, but at least my cold is almost shifted now. Not a bad session, I just need to keep on top of my pec tightness!
 
8 is too many reps for the training effect that I'm after, and putting volume on 110kg is too little load and again doesn't give me the training effect that I wanted. I was actually anticipating going heavier than 120, but it was enough on the day. You have to take that workload in the broader context of the rest of the week's workouts. Heavy bench stuff twice a week, and some assistance stuff on another day.

The rest is just warm ups. Do you not do a set of 15-20 reps with the bar? Literally everyone I train with does! The 100x3 was paused just to see how my teres major was feeling - result: tight as balls.



Training 01/12/12

Paused deads (beltless)
100x8 slow, not paused
100x3 full speed. It's definitely coming back...
140x3 paused
160x2
180x4 short rest into...
172.5x4 SHORT REST?!? WTF was I thinking?!
172.5x4
172.5x4
Horrible as usual, but not feeling too bad. I think the best I've done beltless is 190x4, so this is now proportionally much better than my conventional deads :confused:

Single arm cable row
some x 10x2

Chins
bwx12, 10, 10, 10

Face pulls
12x3

Cable shoulder stuff

Ab wheel rollouts

Lots of pec/shoulder mobility and stretching.
 
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