icecold's training log

[icecold]

Training 07/08/13

Well, I knew this was going to be painful from the moment I first tried moving today and my legs buckled from DOMS. Not the worst ever, but all of my upper legs and glutes destroyed. Here we go...

Squat
Bar x lots - so painful!
bar x lots
60x5
60x5
Ouch. These were just done as a warmup. It didn't help.

Deadlifts
60x some, all painful. In fact, just assume that all of these reps are painful.
100x5
140x3 - sloooooooww
180x1 - better, more solid feeling
200x1
220x1
230x5 - I would have been pleased with how this felt if I was feeling fresh. Easy
217.5x5
217.5x5
217.5x5
All good quality reps

Board bench
bar x lots
60x8
80x5
95x5 - with board
115x1
125x5
130x5
122.5x5
122.5x5
122.5x5
122.5x5
Better that I was thinking this would go. PB to be had here

Deadlift stance good mornings
60x3
100x3
140x5
160x5
160x5
160x5
Absolutely fried after the deadlifts

CGBP - testing to see if my shoulder can handle these now
60x5
80x5
100x5
110x5
100x5
Seems fine

Tricep rope stuff
some stuff

Did I mention that this was a painful workout? Incoming DOMS on top of DOMS.

 

[icecold]

Training 09/08/13

Another day that started with an inability to walk, but now my lumbar erectors have joined the party so I was basically a cripple all day. Adductors were also really tight, which was to be expected as it's the gayest and more injury prone part of my legs.

The solution? Warm up for ever an hour. Priority was adductors, painful quads don't mean injuries for me, just agonising reps which I'm ok with!


Squats
bar x lots
more warming up
bar x lots - there we go
60x6
100x5
140x3
160x1
180x5 - lovely set. Perfect weight for what I wanted, with a significant plurality to the reps left in the tank
172.5x5
172.5x5
172.5x5 - some of the best squatting this year
Pleasing. A little cautious with the weight, but it won't be detrimental.

Bench
bar x lots
60x6
80x2
100x1
110x1
120x4
117.5x4
117.5x5 - oops
117.5x4
115x4

Started to warm up for my other stuff but decided to leave it for tomorrow.

 

[icecold]

Nationals in October. I'll need at least another year of not being injured before I can worry the top 5 or so guys in my weight class. The standard in the 93s is rather good.

Also, I just blew my nose and some blood came out. Did I just lose all my gains?

 

[icecold]

There is only one federation worth considering when it comes to nationals, the GBPF. I have a mate who competed at 105kg in the BDFPA nationals a few years ago and won with something like a 200kg squat being his best lift.

At the moment Steven Manuel has to be the favourite in the 93s. He's looking at possibly getting an 800+kg total, whereas Tom has only just started to get back to his old strength. I'm guessing that it's going to be close on the day. I will be very surprised if I get top 5 though! Next year

On the other hand, it looks like the 83 seniors has lost some big players. I have no idea about the 83 juniors.

It's looking like the 93s are lifting on Sunday, which is annoying. I'm guessing they have a lot more lifters this year. Me and Dom are going to drive/train it up on Saturday and stay overnight.

 

[icecold]

It's definitely a more general change. Previously we haven't had the strongest guys doing unequipped, but now it's definitely moving in that direction. Probably the strongest 83kg guy is still equipped though.


ALSO, somehow, magically, all my DOMS has gone.

 

[icecold]

It's not that you can do a huge amount tactically by keeping things secret, but no I have no idea really. Squats could surprise me and bounce back completely in which case I'd be on for an all time PB total, but to be honest I'd be happy with a comp total PB. Something like 220/150/260 would be nice, and good to build on for next year.


Training 10/08/13

Paused deads
bar x some
60x some
100x3
140x1
180x1
220x3 wat. +10kg PB
225x3 +15kg PB
210x3
Ok then. Lost my positioning on during the pause on the 3rd rep of 225kg, so at the time the logical thing was to not complete the rep as quickly as possible. Ultimately I won't have mattered. Huge PB!

BTN Push press
Loads of triples up to and around 90kg. I wasn't maxing out my leg drive, and also pausing at the top with a little OH shrug. Did a comfy single of 100kg.

Strict OHP
60x5x3

Face pulls ss/OHP
15/10x40kg
15/10x40kg
15/10x40kg push press
Done as 1 big circuit, so about 30 seconds to 1 minute between exercises.

Forgot to do hip thrusts...

 

[icecold]

I've never played with a slingshot, but I know that a lot of people like them. I can see the advantages; handling more weight at the top, altered force curve, tricep beasting, etc etc. I'd like to try one, but it isn't worth the outlay considering the amount of other stuff I have access to.

Knee sleeves apparently CAN add a little bit to your squats. I've ever used them.

 

[icecold]

Training 12/08/13

Squats
bar x lots
60x6
100x5
140x3
170x1
190x4
180x4
180x4
180x4
Vastly better than last week, not only because it was +5kg

Bench
bar x lots
60x6
80x5
100x1
110x1 possibly fastest ever 110kg, if that's even a thing
122.5x5 +2.5kg PB?
125x5 +5kg PB - reps in dat der tank
120x5
120x5
117.5x5
117.5x5
Well ok then.

High low bar oly shoes narrow stance etc etc
60x6
100x5
100x1 paused
120x1 paused
140x1 paused
160x1 paused PB?
180x1 paused PB
200x1 paused PB
140x5 considerably longer pause and beltless PB
So this was an interesting. A gym buddy asked what I was doing with this unusual style, and I said I was experimenting. He enjoyed the fact that I was experimenting with 200kg

Wide grip bench
90x5
110x5 PB - wtf I could have done 10
115x5 PB
110x7 - I did not do 10

Great session. Even managed a squat PB by doing a really random variation!

 

[icecold]

Cheers chaps!

Nice. Your quads are clearly feeling neglected and under-used!

Yeah they were, so I'm hitting them pretty hard. Last week this resulted in 5 days of DOMS. Today? Nothing.

I might do more paused squats in my oly shoes as part of my assault on my ankle flexibility.

 

[icecold]

Tfw you leave a video uploading on youtube and your laptop goes to sleep.

This now may or may not work, at some point, in the next week or so.

 

[icecold]

The lord blessed me with these dancers hips, who am I to deny the bros a show? <3



Training 14/08/13

Messed up sleep last night, which I never respond well to.


Squat warmup
bar x lots
60x6
100x5

Deads
60x6
100x3
140x2 - hnnnnnnng these were so fast
180x1 - same again. Best they've ever moved
220x1 - in light of everything moving well, I skipped 200kg. This was a mistake as although this still moved quickly, everything else was bad
245x3 PB, but ****. Meant to be 5 reps. First rep was fine, but then the bar rolled. Set up was then poor for the second rep and the bar moved away from me loading up my lumbar erectors far more than they are used to. 3rd rep was terrible, so I cut the set short. Sacked off the rest after a few mins rest too. ALSO, this is when I realised that I'd left my belt one notch too loose.

Board bench - *sigh* This was off to a bad start when I discovered that the board was missing. WHO STEALS A SMALL PIECE OF WOOD?! Managed to sort something out with a thinner piece of wood and a plate, lols.
bar x lots
70x6
100x3
110x1 with board, which more or less works
120x1
130x2 very comfortable
140x2 PB, but again, ****. Everyone was busy so one of the new gym bros kindly offered to lift off for me. He'd done the 130 too and was fine, but he overestimated how much extra he would have to do here. Shoulder popped out on the lift off and I had to fight to keep control. In the end I decided it wasn't worth the risk.
130x5 fine, but I now know when to rest my shoulder before it gets bad so I stopped here.

DL stance GMs
60x5
100x3
140x5
165x5 PB
155x5
155x5
Erectors seem mostly fine, which is good news. These are definitely one of the most taxing exercises I do. I basically hate them.

CGBP - lighter with short rests to keep my shoulder safe
90x5
90x5
90x5
90x5
90x6
95x7
All good.

Tricep cable stuff
some

Frustrating session. After the messed up top set of deadlifts I still felt really strong and was very temped to try again, but the fatigue in my erectors convinced me otherwise. But I shouldn't be forgetting basic stuff like belt tightness, and I'm definitely going to warm up more thoroughly so that I don't forget how to move when I use salts. Board press is less annoying, at least the 130x5 was a good set.

 

[icecold]

Cheers, and I'm glad you got the reference

 

[icecold]

Training 16/08/13

Humid day in the gym today. LiE was down for some gains, and we had some fun with his weights . I spent most of the time just sweating.

Squats
bar x lots
60x6
100x5
140x3
180x1
190x5 - pretty good. Some reps a little uncoordinated, but everyone else said they couldn't see it
180x5
180x5
180x5
Dreamy drop sets. Coordination got better, and although some of the reps weren't blisteringly fast, they felt nice. It seems like squats are moving in the right direction.

Bench
bar x lots
60x6
90x3
110x1 - I could tell at this stage that my pec/shoulder wasn't going to cooperate fully today
120x4
125x3 - Called for a spot during the 4th rep. 5 reps was pretty comfortable on monday, but that's how it goes with my benching
115x4
115x4
115x4
115x4
Drops were nice, but my entire left shoulder was pretty fatigued at the end. Oh, I had managed to sweat so much during my squats that my back was soaked. Could not chalk my back at all. Tried putting bands on the bench which definitely helped, but is massively gay so I won't be relying on it. But yeah, I'm happy to know when to stop and deload a bit before my shoulder explodes.

Tomorrow, we Stoodles.

 

[icecold]

Shame about Dom not filming that PB deadlift, what was it? 175x3?

Thanks again for tonight, my shoulder feels good from all the jabbing.

Also just realised that for my mock meets next week I will be training solo

Yeah it definitely wasn't over 200kg, but I wasn't paying too much attention...

Damn that's annoying! Any chance of a rogue Syla5?

Awesome

 

[icecold]

Training 17/08/13

Paused deadlifts
bar x lots
60x6
100x5
140x3
180x1
210x1
230x2 PB
235x2 PB first rep terrible, second rep peach
222.5x2

OHP
40x10
60x5
60x5

BTN push press
60x3
80x2
90x2
100x1
105x1
105x2
More comfortable than last week

This next bit was all done in about 3 mins

OHP
60x8

Regular push press
60x8
60x8

 

[icecold]

 

[icecold]

yeah they suck!

Forgot to write my comments on the sets.

Set 1: Pretty much spot on.

Set 2: Poorly coordinated pull from the floor on the first rep. Hips too high. I managed to correct it after the pause but it was a little bit too much of an RDL and so very hard. Second rep was good.


Mock meet tomorrow!

 

[icecold]

It depends.

A mock meet is basically a testing day, as well as being tool to directly train for a comp day. Throughout my programming I can track various measurables to gauge progress, but there are some things that you can only test in a more controlled setting than a normal training day. One example would be the testing of a 1 rep max. I'm also interested in top end form and weaknesses, and to expose these in the most relevant way for powerlifting I need to test with heavy singles.

For true 1rm testing I'd want to be fresh and basically completely recovered from fatigue, but for everything else it doesn't matter even if I'm massively suppressed because even those slightly lighter weights that I'd end up lifting will expose the same limitations. It's also possible to manage fatigue levels and track these 1rms tested while fatigued.

Tomorrow, for example, my performance should be quite suppressed.

 

[icecold]

If only

Yes and this.

Me, LiE and Dom are planning a mock meet where we have rests that simulate a comp. These will be around 3 minutes, which is not easy, especially by the time you get to deadlifts.

 

[icecold]

Another week "off". Goodnight sweet liver/gains/voice.

Training 28/08/13

So I arrived home at 12pm with 2 hours sleep in the last 48. Slept for 7 hours and dreamt that I was bleeding blue blood from my face. I think science says that this means I have broken myself.

Off to the gym D:

Deadlifts
bar x some
60x10
100x5 lol already horrible
140x5 death
180x1 better
200x1 somewhere between death and better
220x5 time for a small lie down
205x5
205x5
205x5
Just brutal. Too many feels to hold

Bench
bar x 20
60x10
80x10
100x5
105x5
105x5
90 second rests, and all very easy Would have done more sets and weight but I ran out of time. I was also doing my own unracks which I never do because my shoulder normally hates it. My body has such a weird relationship with benching...

Time for an epic backload.

Gains, pls respond.