icecold's training log
- Thread starter icecold
- Start date
Training 19/6/13
Well they finally fixed the windows in the gym. Unfortunately, it made no difference and was like a sauna. Time to invest in a giant fan.
Deads
bar x lots
60x10
100x5
140x5
180x1
200x1
220x5 - was far to casual with the chalk for this set and had to re-do it after the first rep. SO MUCH SWEAT
207.5x5
207.5x5
207.5x5
Stopped there because I was starting to lose the battle between sweating and rehydrating. Sets were all satisfyingly comfortable. No snaps and I'm pretty sure I'll peak with a PB.
Board press
bar x lots
60x10
80x5
100x5 - with board
110x1
120x1
130x5 PB
125x5 - got a massively lame hand off, made it so hard!
125x5
125x5
Pleasing! The 130 wasn't even a max. Next week I shall push it.
Good mornings
60x6
100x6
140x6
140x6
140x6
Felt much better today
Tricep stuff
A medium amount
Hip stretching
Done
Actual workout time was quite short, but I spent ages messing around at the start so I was still kind of rushed. A good session, but I need to wear less clothes when it's this humid. Gym air flow not even once.
Well they finally fixed the windows in the gym. Unfortunately, it made no difference and was like a sauna. Time to invest in a giant fan.
Deads
bar x lots
60x10
100x5
140x5
180x1
200x1
220x5 - was far to casual with the chalk for this set and had to re-do it after the first rep. SO MUCH SWEAT
207.5x5
207.5x5
207.5x5
Stopped there because I was starting to lose the battle between sweating and rehydrating. Sets were all satisfyingly comfortable. No snaps and I'm pretty sure I'll peak with a PB.
Board press
bar x lots
60x10
80x5
100x5 - with board
110x1
120x1
130x5 PB
125x5 - got a massively lame hand off, made it so hard!
125x5
125x5
Pleasing! The 130 wasn't even a max. Next week I shall push it.
Good mornings
60x6
100x6
140x6
140x6
140x6
Felt much better today
Tricep stuff
A medium amount
Hip stretching
Done
Actual workout time was quite short, but I spent ages messing around at the start so I was still kind of rushed. A good session, but I need to wear less clothes when it's this humid. Gym air flow not even once.
Actually, none of my injuries have been due to typical "poor form". Some have been due to not noticing some very subtle dysfunctions and mobility issues (also missed by my excellent physio/sports therapist), but others have just been fairly random. Ankle sprain playing football, for example. Then that caused problems because I was moving slightly differently. Then more recently I had a small tear in my hamstring, and you can see on the video that my technique during that lift is very solid.
The lesson is: random injuries can and do happen, so if you don't fix the problems you can actually see or feel, you're an idiot
The lesson is: random injuries can and do happen, so if you don't fix the problems you can actually see or feel, you're an idiot
Logging catch up post!
21/6/13 and 22/6/13
Squats - aborted, adductor can't be fixed while I'm loading it.
Short rest bench
120x4 - terrible
115x4x several sets
Crying out for a deload!
Paused beltless deads
200x3 beltless PB?
190x3x3
OHP
50x5
60x5
70x3
80x3 - PB? Definitely a max
60x8
40x10
Pull throughs
All kinds of rowing movements
Curls
24/6/13
Very narrow stance leg press
10x10 of some pin with around 60-90 seconds rest
This doesn't stress my adductor at all and yet is appropriately horrible. Not very sustainable though as could probably max out the weight next session.
Short rest bench
115x5 - still terrible
110x5x3
105x5x2 - last set was the best of the day. WHY?
RDLs
some
Wide grip bench
92.5x6x3
92.5x10 - yeah I accidentally did 10
26/6/13
Got to the gym very late so this was a rush.
Deadlifts
bar x some
60x10
100x7
140x5
180x2
200x1 - almost fell over the bar because this moved so fast
230x5 - comfortable with reps in the tank. Sweat city
217.5x5
217.5x5
217.5x5
Dehydration PB
Board bench
bar x lots - feeling slightly less generally jacked up than monday
60x10
90x5
110x3 - with board
120x1
130x5 - feeling better but this was heavy enough
125x5
125x5
125x5
Hard today
Good mornings
many sets up to 140x5x2
I'm sure I did something else but it probably isn't important.
21/6/13 and 22/6/13
Squats - aborted, adductor can't be fixed while I'm loading it.
Short rest bench
120x4 - terrible
115x4x several sets
Crying out for a deload!
Paused beltless deads
200x3 beltless PB?
190x3x3
OHP
50x5
60x5
70x3
80x3 - PB? Definitely a max
60x8
40x10
Pull throughs
All kinds of rowing movements
Curls
24/6/13
Very narrow stance leg press
10x10 of some pin with around 60-90 seconds rest
This doesn't stress my adductor at all and yet is appropriately horrible. Not very sustainable though as could probably max out the weight next session.
Short rest bench
115x5 - still terrible
110x5x3
105x5x2 - last set was the best of the day. WHY?
RDLs
some
Wide grip bench
92.5x6x3
92.5x10 - yeah I accidentally did 10
26/6/13
Got to the gym very late so this was a rush.
Deadlifts
bar x some
60x10
100x7
140x5
180x2
200x1 - almost fell over the bar because this moved so fast
230x5 - comfortable with reps in the tank. Sweat city
217.5x5
217.5x5
217.5x5
Dehydration PB
Board bench
bar x lots - feeling slightly less generally jacked up than monday
60x10
90x5
110x3 - with board
120x1
130x5 - feeling better but this was heavy enough
125x5
125x5
125x5
Hard today
Good mornings
many sets up to 140x5x2
I'm sure I did something else but it probably isn't important.
Training 28/06/13
Hip mobility
Many
Wide stance pull throughs
5(?) sets of 10 of the cable stack, and one of 15 at the end
Short rest bench
115x4
110x4
110x4
110x4
110x4
110x4
Exchanged some bar weight for some volume.
OHP
60x5
60x5
60x5
60x5
60x5
60x5
60x5
True story. Short rests
Bench
70x25
Press up onto suspended band
5 reps! lols, this was supersetted with the 70kg bench so I'm not surprised.
Tricep cables
Done.
Last pressing session before deload, and it's definitely needed. What I programmed definitely worked, but would have worked better if I hadn't done it twice in a row because of not being able to squat or deadlift for a few weeks. Pec minor on my right side needs some love.
Hip mobility
Many
Wide stance pull throughs
5(?) sets of 10 of the cable stack, and one of 15 at the end
Short rest bench
115x4
110x4
110x4
110x4
110x4
110x4
Exchanged some bar weight for some volume.
OHP
60x5
60x5
60x5
60x5
60x5
60x5
60x5
True story. Short rests
Bench
70x25
Press up onto suspended band
5 reps! lols, this was supersetted with the 70kg bench so I'm not surprised.
Tricep cables
Done.
Last pressing session before deload, and it's definitely needed. What I programmed definitely worked, but would have worked better if I hadn't done it twice in a row because of not being able to squat or deadlift for a few weeks. Pec minor on my right side needs some love.
Yep 
I want 30, at which point I'll move up to 75kg. I did 29 last week, but today I ran out of time and had to more or less giant set from the last set of OHP onwards. I think I might make slightly better progress when I'm not trying to do so much volume with short rests...
I want 30, at which point I'll move up to 75kg. I did 29 last week, but today I ran out of time and had to more or less giant set from the last set of OHP onwards. I think I might make slightly better progress when I'm not trying to do so much volume with short rests...Yeah there is a nice burn
Training 29/06/13
For some reason they were painting the powerlifting room today, but this did mean ALL KINDS of outside training was going on. Shirtless gains.
Long paused beltless deads
bar x lots
60x10
100x5
140x3
180x3
210x3 PB
200x3
200x3
200x3
200x3
These felt very strong today.
BOR
80x10x4?
Pull ups
bwx5x3
Stealth fatigue from the paused deads! 5 wasn't a max, but I wanted clean reps with short rests.
Face pulls
some
Tire flips
not many
Prowler
some
Farmers runs
fatigue
Enjoyable session!
Training 29/06/13
For some reason they were painting the powerlifting room today, but this did mean ALL KINDS of outside training was going on. Shirtless gains.
Long paused beltless deads
bar x lots
60x10
100x5
140x3
180x3
210x3 PB
200x3
200x3
200x3
200x3
These felt very strong today.
BOR
80x10x4?
Pull ups
bwx5x3
Stealth fatigue from the paused deads! 5 wasn't a max, but I wanted clean reps with short rests.
Face pulls
some
Tire flips
not many
Prowler
some
Farmers runs
fatigue
Enjoyable session!
Thanks! I actually quite like beltless, but I haven't done regular deadlifts beltless for a long time (those are paused deads, so there is a 4 count pause in the middle of the weak point of the concentric - resulting in one of the most horrible exercises to do).
In theory, bletless places a greater stress on the core. I don't know if I'm massively weaker beltess, but definitely slower (which definitely makes me weaker on these paused ones because of the extra time under tension).
Judging from today's session, beltless paused + farmers definitely rapes the core!
In theory, bletless places a greater stress on the core. I don't know if I'm massively weaker beltess, but definitely slower (which definitely makes me weaker on these paused ones because of the extra time under tension).
Judging from today's session, beltless paused + farmers definitely rapes the core!
DELOAD PHAGGOT
1/6/13
Deadlift
up to 220, then some beltless singles at 180 because I was bored
Bench
up to 130, then some triples at 100 because I was bored
Inverted KB press
Some sets with 18kg. Very bored now, although that might have been a PB
1/6/13
Deadlift
up to 220, then some beltless singles at 180 because I was bored
Bench
up to 130, then some triples at 100 because I was bored
Inverted KB press
Some sets with 18kg. Very bored now, although that might have been a PB
Semi mock meet day 05/07/13
Only a semi because I'm not squatting and I don't want to push my bench to the max quite yet now that my shoulder has been holding together (6 weeks of solid training after not being able to do it properly since the comp in Feb). Adductor is definitely moving in the right direction. I actually think I'd picked up another small tear, which is why I'm never going to assume tightness is just tightness ever again. Squats will be back soon.
Deadlifts have been massively stop start because of all of the retarded injuries, but I've managed to lift in the last 3 consecutive weeks, but only sporadically and light before that.
In summary, training has been generally bad since I tore my hammy in November. Managed to do some bits recently, maybe said bits can convert to something not ****.
Long, hot, dehydrated day, but I took Craze and a strong coffee for the first time in ages so I was trippin' all kinds of balls.
Deadlift (videos from 100kg onwards)
bar x lots
60x10
100x5 - rapido!
140x3 - lost my positioning after the first rep
180x1 - hips were a bit uncoordinated
200x1 - better?
220x1 - better
240x1 - worse, but comfortable
260x1 - PB!
Bench
bar x lots
60x8
80x3
100x1
110x1
120x1
130x1
145xf (I may have lied about being conservative)
Well that was pleasing! Some of those deadlift reps were quite messy, but the 260kg was actually one of the better pulls. I could definitely benefit from just literally practising more, that 140kg set was all over the place.
Bench went better than I expected. I'd basically burnt out my pecs in the last few weeks and was having trouble keeping things organised in my shoulders. Today the warm ups felt really good (much better than Monday), although I was doing really slow negatives (like, more than 3 seconds) for all sets including the 145kg attempt. I knew this would knock quite a bit off my top end, but it meant I could make 100% sure that my shoulders didn't freak out. They didn't at all, but I didn't have enough in me for a PB lifting like this. However, it was close. That's also the best I've ever handled 130+kg weights, much better tightness. Essentially I've built my bench back up to more or less where it was before my AC joint almost separated, but with better stability and overall shoulder health
Overall, really pleased. 260kg was the weight that tore my hamstring back in November, so it felt good to get it reasonably tidily. All snaps are heading in the right direction, so I should be able to actually build on this rather than snap up again after hitting a peak.
Only a semi because I'm not squatting and I don't want to push my bench to the max quite yet now that my shoulder has been holding together (6 weeks of solid training after not being able to do it properly since the comp in Feb). Adductor is definitely moving in the right direction. I actually think I'd picked up another small tear, which is why I'm never going to assume tightness is just tightness ever again. Squats will be back soon.
Deadlifts have been massively stop start because of all of the retarded injuries, but I've managed to lift in the last 3 consecutive weeks, but only sporadically and light before that.
In summary, training has been generally bad since I tore my hammy in November. Managed to do some bits recently, maybe said bits can convert to something not ****.
Long, hot, dehydrated day, but I took Craze and a strong coffee for the first time in ages so I was trippin' all kinds of balls.
Deadlift (videos from 100kg onwards)
bar x lots
60x10
100x5 - rapido!
140x3 - lost my positioning after the first rep
180x1 - hips were a bit uncoordinated
200x1 - better?
220x1 - better
240x1 - worse, but comfortable
260x1 - PB!
Bench
bar x lots
60x8
80x3
100x1
110x1
120x1
130x1
145xf (I may have lied about being conservative)
Well that was pleasing! Some of those deadlift reps were quite messy, but the 260kg was actually one of the better pulls. I could definitely benefit from just literally practising more, that 140kg set was all over the place.
Bench went better than I expected. I'd basically burnt out my pecs in the last few weeks and was having trouble keeping things organised in my shoulders. Today the warm ups felt really good (much better than Monday), although I was doing really slow negatives (like, more than 3 seconds) for all sets including the 145kg attempt. I knew this would knock quite a bit off my top end, but it meant I could make 100% sure that my shoulders didn't freak out. They didn't at all, but I didn't have enough in me for a PB lifting like this. However, it was close. That's also the best I've ever handled 130+kg weights, much better tightness. Essentially I've built my bench back up to more or less where it was before my AC joint almost separated, but with better stability and overall shoulder health
Overall, really pleased. 260kg was the weight that tore my hamstring back in November, so it felt good to get it reasonably tidily. All snaps are heading in the right direction, so I should be able to actually build on this rather than snap up again after hitting a peak.