icecold's training log

[icecold]

^ thanks


Training 08/07/13

Another hot day in the gym, but there was one spot with a really nice breeze. This was my home for most of the night.

Squats
60x10x5
and so it begins

Paused bench
bar x lots
60x10
80x3
100x3
110x1
120x3
112.5x3
112.5x3
112.5x3
Took it easy today, but rep quality was very high. Still on that very slow negative time for now.

High bar squats
60x5x3
Good

Paused bench with 4 chains
80x4
90x4
85x4
85x4
85x4

Narrow stance leg press 10x10 <90 second rests
yep - not fun

All kinds of hip stretching

 

[icecold]

Training 10/7/13

Squats
bar x lots
60x10
60x10
100x3
60x5
60x5
All good


Deadlifts
bar x lots
60x10
100x5
140x3
180x1
200x1
220x1
240x3 - not as comfortable as I was hoping for!
225x3
Sweet fatigue struck fast

Paused board bench
bar
60
100
110
120
130x3
132.5x3 PB
125x3
125x3
125x3

Deadlift stance good mornings
60x5
100x5
140x5
160x5
160x5
160x5

...aaaaaaand then was given 5 mins to leave the gym because it was closing The clock in the gym was wrong. Got most of my stuff done so it wasn't too bad. Deads weren't great today, there wasn't any power in my legs at all.

 

[icecold]

Board pressing is just an end range strengthening exercise. They also allow you to get used to more weight.

 

[icecold]

Training 12/07/13

Today it felt as hot as it's ever been in the gym. I remembered to pre-hydrate enough this time, but it didn't protect me from melting into the bench.


Squats
bar x 10x2
60x10
60x10
60x10
110x3
60x6
60x6
60x6
Mostly really good. I THINK my plan is working, all kinds of flexibility gains and not even a hint of my injury. All done in around 10 mins, ball soup engaged.

Short rest paused bench
warm ups x some
110x5
105x5x5
Weights were off today. Slipping all over the bench didn't help, but by the end it didn't matter and I was suitably fatigued.

OHP
bar x lots
40x5
60x5
65x5
Changed my mind and did...

Push press
70x3
75x3
80x3 - oly shoes on, confused me initially
85x3
90x2?? 1st rep was poorly timed, then it all went down hill! Loads more weight here when I've learnt not to be a retard. No rest into...
60x8
Fatigue.

Band face pulls
yes.

 

[icecold]

Strong gif!

Weak push press tbh. I reckon I can get quite a bit more from behind the neck...

 

[icecold]

If you can strict OHP 80kg, you should be in for around 110kg push press at least, I'd have thought.

Good jerk with those arms and shoulders? Should be around 130kg...

Very nice, regardless!

Yeah there's definitely more there. I've not done a huge amount of push pressing, so I might include it and see how it goes. I did 102.5kg a couple of years ago.

 

[icecold]

Cheers!

I consider my OHP to be almost as bad as my bench, but I'm happy to give my thoughts.

 

[icecold]

Training 13/7/13

Holy heat! Outside sunshine training gains. Slight hassle getting the stuff outside, but having the sun glisten off my pasty skin is totally worth it.

Squats
bar x lots
bar x 10
60x10
60x10
60x10

Deadlifts + ~50kg of chains
bar x lots
60x8
100x3
100x3 chains on
140x3
180x1
195x3
205x3 PB?
195x3
195x3
195x3
Not done these in a while, but they were good and got better as I was doing them.

BOR
80x10
80x10
90x8
90x8
90x8

Machine row
10x3

Pull down
some kind of large strip set

Good fun

 

[icecold]

Training 15/7/13

The gym continues to set PBs on how hot it can get. Felt like there was no ventilation at all.

Squats
bar x lots
bar x 10
60x10
60x10
100x3
120x3
120x3
140x3
140x3
140x3
60x5
60x5
60x5
All done pretty quickly. Continued positional and mobility progress

Comp paused bench
bar x lots
60x8
80x3
100x3
110x1
120x3 - better than last week, huzzah
125x3 - not bad, I think my PB is 127.5x3 and this wasn't a max effort set
117.5x3
117.5x3
117.5x3
Better. Still feel like the heat took something away here, and my sweat had turned the bench into a paddling pool. I did discover a new bro on bro shoulder mobility thing though, and after Dom did it to me during my 117.5 sets my positioning was much better

High bar squats
60x5
80x5
100x3
120x3
120x3
120x3


Bench with 4 chains
80x4
100x3 good?
95x3
95x3
95x3
I think the chains (including link chain and clips) add between 35kg and 40kg at the top, so that's not bad.

That's the end of heavy-ish benching this cycle. I'm more or less where I wanted to be, which is basically hitting pre-injury numbers with better positioning and no snaps.

Squats seem to be fixed, but I'm not going to rush anything. It was nice to get something on the bar that I felt today, but I'm dying to make some serious gains. I'm going on holiday in a couple of weeks so I'll continue with this plan of action until then.

 

[icecold]

Training 17/7/13

Gym sets a hotness PB again, congrats.

Squats
bar x lots
60x8
60x5
60x5
****. That's enough reps. Very happy with the quality, but I only had to look at the bar to be drenched in sweat.

Deadlifts
60x8
100x3
140x3
180x1
200x1
220x1 - really don't know what to make of these warm up sets so far. I can't tell if they were easy or terrible.
240x1 - still
250x2 - messy, but ok. Equal to PB. Decide to leave it there
237.5x2
Fatigued so quickly on these. Core seemed to burn out before I even hit the heavy stuff.

Paused board bench
bar x lots
60x8
80x5
100x1 - with board
110x1
120x1
132x2 - PB and easy
137.2x2 - PB and still pretty easy. Could have aimed higher
137.5x2
First time benching heavier with a vest on. I was expecting to be sliding all over the bench but it wasn't that bad.

Deadlift stance good mornings
60x5
100x3
140x1
170x5 PB
170x5
Ran out of time

Kind of feels like I didn't do enough, even though looking at it written out it isn't too bad. Weirdly frustrating. The heat was horrible tonight. It killed my deadlifts and I seemed to completely lose track of time trying to cool down in my rests, which meant supersetting the last two exercises, which made me even hotter... I would have only done a few more sets though so it's not actually a problem, I just don't like not being able to push myself.

 

[icecold]

Cheers guys!

You should be conditioned for Saturday with these heat PBs

I guess it's all relative. After I did some prowler work recently I had to lie down for quite some time in order not to die.

Soon be top of the totals chart!

In a couple of months

My next PB is probably going to be on my deadlift, somewhat strangely. At least now I'm in the territory of any PBs not being numbers that I hit at ~85kg.

 

[icecold]

Training 19/7/13

The gym was ONLY as hot as Monday today, FML. I'm not willing to completely sack off training because of the meet tomorrow, but I did skip some bits. I did have to do chain deadlifts today though, and my back was very angry about that.


Squats
bar x lots
bar x10
60x6
60x6
100x3
140x3
160x1 this was what I'd planned
160x3 this is what felt right

Short rest paused bench
bar x lots
60x8
80x5
100x5
110x5
120x5 really nice
122.5x5
117.5x5
117.5x5
Felt really good today, despite still slipping all over the bench.

Deadlifts with 6 chains
60x5 - hello lower back
100x3
100x3 - with chains
140x1
180xf lol
180x1
210x2 - I think that's an equal PB
220x2 - PB, and easier! Somehow...
210x2
Well that was surprising. I though I was going to be doing sets of 160 or something, but then everything just started working. My body is weird. I'm happy with that PB, total load is around +50kg at the top.

 

[icecold]

This stuff right here:

Training 19/7/13

The gym was ONLY as hot as Monday today, FML. I'm not willing to completely sack off training because of the meet tomorrow, but I did skip some bits. I did have to do chain deadlifts today though, and my back was very angry about that.


Squats
bar x lots
bar x10
60x6
60x6
100x3
140x3
160x1 this was what I'd planned
160x3 this is what felt right

Short rest paused bench
bar x lots
60x8
80x5
100x5
110x5
120x5 really nice
122.5x5
117.5x5
117.5x5
Felt really good today, despite still slipping all over the bench.

Deadlifts with 6 chains
60x5 - hello lower back
100x3
100x3 - with chains
140x1
180xf lol
180x1
210x2 - I think that's an equal PB
220x2 - PB, and easier! Somehow...
210x2
Well that was surprising. I though I was going to be doing sets of 160 or something, but then everything just started working. My body is weird. I'm happy with that PB, total load is around +50kg at the top.

Does not help with a next day strongman day. So much pain!

 

[icecold]

Haha! I did ok

 

[icecold]

^ thanks Deception!

Training 22/7/13

I'm boring myself moaning about the heat, so today I'm going to moan about the humidity. It was ridiculous today, the gym was almost empty because of if. Only a few idiots struggled through in the quest for gains.


Squats
bar x lots
60x10
100x3
140x1
160x1
180x1
160x3
100x5
100x5
Easy enough, although the reps at 100 were not welcome at all.

Deadlifts
100x3
140x3
180x1
200x1
220x1
240x1
Horrible all the way through.

Bench
bar x lots
60x8
80x3
100x2
110x1
120x1
130x1
140x1 - relatively easy

**** the gym.

That 140 bench single is possibly the best bench rep I've ever done when you factor in the weight. Why does benching seem unaffected by the heat??

 

[icecold]

So by that thinking, I shouldn't squat or deadlift as it's affecting the heat to the detriment of my training.

I think you could be on to something.

 

[icecold]

Training 24/07/13

Deads with 6 chains
bar x lots
60x10
100x3
100x3 +chains
140x2x6 - v short rests

Bench with 4 chains
bar x lots
60x5
60x2 + chains
80x2x6 - v short rests

 

[icecold]

Training 05/08/13

Back from a week of stuffing myself with pasta and bread, and still somehow a bit lighter. Squats are now back to being fully programmed, my recovery is as complete as I be arsed to make it.


Squats
bar x lots
60x5
100x5
140x3
160x4
180x4
185x4
172.5x4
172.5x4
But who was conditioning? Not as many sets as I'd like.

Paused bench
bar x lots
60x8
80x5
100x5
110x5
115x5
105x5 - way too easy time for short rests
105x5
105x5
105x5

Low bar high bar squats
60x5
80x5
100x5
130x5
150x5
165x5
150x5 - last rep paused for funsies

Wide grip bench
80x5
100x5
107.5x5 gay PB?
102.5x5
102.5x5
102.5x5

Chins ss/ curls - don't know why
bw x 8 / 12 reps of some weight
bw x 8 / 10 reps of some weight
bw x 8 / 12 reps of slightly less weight

****ing hell. Welcome back to training.

RIP.

 

[icecold]

Also in.

The white bits will be.

You.

Pls

 

[icecold]

As predicted my legs are riddled with DOMS. I don't know if it's due to the addition the the new variant, but no part of my legs seems to have escaped. Feelsgoodman