icecold's training log
- Thread starter icecold
- Start date
Training 30/08/13
Body still reeling from my holiday, but gains are responding.
Squats
bar x lots
60x8
100x5 back fatigue from deads!
140x5
180x5
170x5
170x5
170x5
Not bad considering. I wanted more volume on my legs, but my back needed a rest.
Bench
bar x lots
60x10
80x5
100x5
110x1
120x5 pretty good. Not the tidiest, but reps in the tank
112.5x5
112.5x5
112.5x5
112.5x5
112.5x5
Rests all pretty short
Hybrid squats (all paused for a 2 count)
60x5
100x5
140x1
160x3 default PB
140x5 PB?
140x5
140x5
Good lord that's tough. Serious all over leg pump, which is exactly what I wanted. More weight next week.
Easing back into load and volume, feels good. Tomorrow is going to be a big session, and a vest session.
Body still reeling from my holiday, but gains are responding.
Squats
bar x lots
60x8
100x5 back fatigue from deads!
140x5
180x5
170x5
170x5
170x5
Not bad considering. I wanted more volume on my legs, but my back needed a rest.
Bench
bar x lots
60x10
80x5
100x5
110x1
120x5 pretty good. Not the tidiest, but reps in the tank
112.5x5
112.5x5
112.5x5
112.5x5
112.5x5
Rests all pretty short
Hybrid squats (all paused for a 2 count)
60x5
100x5
140x1
160x3 default PB
140x5 PB?
140x5
140x5
Good lord that's tough. Serious all over leg pump, which is exactly what I wanted. More weight next week.
Easing back into load and volume, feels good. Tomorrow is going to be a big session, and a vest session.
Training 31/8/13
TheCenturian x pepper x angus
Paused deads
bar x some
60x10
100x3
140x3
180x1
200x1
220x3 equal to pb. Wasn't expecting that, felt like there was a bit more there...
225x2 there was not a bit more there
207.5x3
207.5x3
207.5x3
207.5x3
Why did I do so much volume?!
BTN push press
bar
60x5
80x5
100x2
105x1
110xf fatigue
100x1
100x1
100x1
100x1
All with overhead shrugs and a pause at the top
OHP
60x5
60x5
60x5
60x5
BOR
60x10
100x5
100x5
120x5
100x5
100x5
60x20
OHP
40x10
40x6 +4
Most of these last 4 things were done in about 30 mins. Had to take a break in the middle of the session because we were reorganising the room - unexpected cardio.
TheCenturian x pepper x angus
Paused deads
bar x some
60x10
100x3
140x3
180x1
200x1
220x3 equal to pb. Wasn't expecting that, felt like there was a bit more there...
225x2 there was not a bit more there
207.5x3
207.5x3
207.5x3
207.5x3
Why did I do so much volume?!
BTN push press
bar
60x5
80x5
100x2
105x1
110xf fatigue
100x1
100x1
100x1
100x1
All with overhead shrugs and a pause at the top
OHP
60x5
60x5
60x5
60x5
BOR
60x10
100x5
100x5
120x5
100x5
100x5
60x20
OHP
40x10
40x6 +4
Most of these last 4 things were done in about 30 mins. Had to take a break in the middle of the session because we were reorganising the room - unexpected cardio.
One of the strongest posts I've ever seen.Tape? Actual tape?
Tape could be kinesio tape, or was it a voodoo band?
Don't know how kinesio tape would work on your ankle mind?
TC, yes it's essentially a voodoo band, but was actually a bike tire inner tube.
Training 02/09/13
Much fatigue in my hips today. I needed ages to warm up because of my snap paranoia, but it was all good. I'll do some mobility work tomorrow to make sure my body knows I'm not ****ing around.
Squats
bar x lots
60x10
100x5 feels groce
140x3
170x1
190x4 not bad, but not as good as I'd like
180x4
180x4 getting better
180x4
180x4
180x4 best of the night. Bro...
Paused bench
bar x lots
60x10
80x5
100x1
110x1
122.5x5 massive sweat pb so I tried putting the resistance bands on the bench again. It's really bad
115x5
115x5 bands off the bench, loads better
115x5
115x5
How to sweat less?
Paused hybrid squats
60x5
100x5
145x5 PB
145x5
145x5
Immediately followed by a lie down.
A much better session in terms of work done. Squats will be better on friday. I missed out my bicep work again because I don't care, and wide grip bench is now ditched because it's getting too strong. I don't know what to replace it with, so I just did a couple more sets of regular bench.
Much fatigue in my hips today. I needed ages to warm up because of my snap paranoia, but it was all good. I'll do some mobility work tomorrow to make sure my body knows I'm not ****ing around.
Squats
bar x lots
60x10
100x5 feels groce
140x3
170x1
190x4 not bad, but not as good as I'd like
180x4
180x4 getting better
180x4
180x4
180x4 best of the night. Bro...
Paused bench
bar x lots
60x10
80x5
100x1
110x1
122.5x5 massive sweat pb so I tried putting the resistance bands on the bench again. It's really bad
115x5
115x5 bands off the bench, loads better
115x5
115x5
How to sweat less?
Paused hybrid squats
60x5
100x5
145x5 PB
145x5
145x5
Immediately followed by a lie down.
A much better session in terms of work done. Squats will be better on friday. I missed out my bicep work again because I don't care, and wide grip bench is now ditched because it's getting too strong. I don't know what to replace it with, so I just did a couple more sets of regular bench.
Training 04/9/13
Feeling physically not great today. Many mild snaps all over.
warm up x a long time
Deadlifts
bar x lots
60x10
100x5
140x3 fatigue
180x1
200x1
230x5 pretty good, but it felt like it lacked finesse. Chalked my right hand badly and the bar ended up in fingertips on the last rep
217.5x5
217.5x5
Drops were awesome. More sets were there if I wanted the fatigue, which I do not.
Board bench
bar x lots
60x10
80x8
100x2 with board
110x1
120x1 feeling really nice
130x4 terrible!
120x5
120x5
120x5
120x5
I think I'd just forgotten what I was doing here, as the drop were much better connected.
Deadlift stance good mornings
60x5
100x3
140x1
160x5 either equal PB or close, and easy
160x5
160x5
CGBP v short rests because no time
60x10
80x10
80x10
80x5 lol
Feels good to do these again.
One of those sessions that felt pretty bad, but actually was pretty productive. I have some tricep isolation to catch up with on Saturday, which is fine. I feel a lot less tight now too, which is a good sign.
Feeling physically not great today. Many mild snaps all over.
warm up x a long time
Deadlifts
bar x lots
60x10
100x5
140x3 fatigue
180x1
200x1
230x5 pretty good, but it felt like it lacked finesse. Chalked my right hand badly and the bar ended up in fingertips on the last rep
217.5x5
217.5x5
Drops were awesome. More sets were there if I wanted the fatigue, which I do not.
Board bench
bar x lots
60x10
80x8
100x2 with board
110x1
120x1 feeling really nice
130x4 terrible!
120x5
120x5
120x5
120x5
I think I'd just forgotten what I was doing here, as the drop were much better connected.
Deadlift stance good mornings
60x5
100x3
140x1
160x5 either equal PB or close, and easy
160x5
160x5
CGBP v short rests because no time
60x10
80x10
80x10
80x5 lol
Feels good to do these again.
One of those sessions that felt pretty bad, but actually was pretty productive. I have some tricep isolation to catch up with on Saturday, which is fine. I feel a lot less tight now too, which is a good sign.
Biiiiiiiiiiiig update post.
Training 6/9/13
Squats
bar x lots
60xsome
100x5
140x5
170x1
192.5x5 untidy
182.5x5
182.5x5
182.5x5
182.5x5 all of these were awesome. I have video of the 2nd and 4th 182.5 sets
Bench
bar x lots
60x wtf has happened to my knee?!
60x OW!
It seems that getting more squatting volume/load in the last few weeks than I've been able to string together for a few months has swolified my quads to the extent that it's pulling my knee out of line. Any tension through my legs resulted in excruciating pain. Solution? Almost completely passive legs and much less tension
80x5
100x5
110x1
120x4
110x4
110x4
110x4
Very poor, but because I was effectively making it much harder this was still extremely fatiguing. Not terrible volume
Training 7/9/13
Did all kinds of work around my knee after the previous night's session. Much better now, but not completely fixed. Essentially it's just a throwback of my osgood schlatters/chondromalaycia patella as a wee lad.
Paused deadlifts
bar x lots
60x10
100x3
140x2
180x1
200x1
230x3 PB not as hard as I was expecting
217.5 lol much harder than I was expecting
Bench - to make up for last nights lack of weight on the bar, some heavy singles
bar x lots
60x10
80x8 lol fatigue from last night
100x2
110x1
120x1
130x1
140x1 pretty good condsidering!
145x1 cheeky PB. Nice rep
70x30 PB much easier than I remember
BTN push press (each set supersetted with 8 reps of bodyweight chins) ~90 second rests
40x some
60x5
80x5
90x5 default PB
90x5
90x5
90x5
Strict press
60x6
60x6
60x6
Machine row loosely supersetted with lat pull downs
3 sets with all kinds of different stuff going on
Face pulls ss/long rope tricep cable push downs
12/12
12/12
12/12
15/12
Cable lateral raise
gains
Training 9/9/13
Long and tiring day! Very late to the gym, this is going to suck
Squat
bar x lots
60x10
100x5
140x5
160x1
180x1
200x4 not terrible
190x4
190x4
Hybrid paused squats
60x3
100x3
140x3
170x3 PB lolsy first rep, but the rest were comfy
Bench
bar x lots
60x10
80x8 fatigue!
100x2
110x1
120x5
by this time the gym was basically closing, and a member of staff had put away the plates I wanted to use. Out of laziness I did this
110x5
110x5
Minimal trouble from my knee, but pretty terrible benching
Training 6/9/13
Squats
bar x lots
60xsome
100x5
140x5
170x1
192.5x5 untidy
182.5x5
182.5x5
182.5x5
182.5x5 all of these were awesome. I have video of the 2nd and 4th 182.5 sets
Bench
bar x lots
60x wtf has happened to my knee?!
60x OW!
It seems that getting more squatting volume/load in the last few weeks than I've been able to string together for a few months has swolified my quads to the extent that it's pulling my knee out of line. Any tension through my legs resulted in excruciating pain. Solution? Almost completely passive legs and much less tension
80x5
100x5
110x1
120x4
110x4
110x4
110x4
Very poor, but because I was effectively making it much harder this was still extremely fatiguing. Not terrible volume
Training 7/9/13
Did all kinds of work around my knee after the previous night's session. Much better now, but not completely fixed. Essentially it's just a throwback of my osgood schlatters/chondromalaycia patella as a wee lad.
Paused deadlifts
bar x lots
60x10
100x3
140x2
180x1
200x1
230x3 PB not as hard as I was expecting
217.5 lol much harder than I was expecting
Bench - to make up for last nights lack of weight on the bar, some heavy singles
bar x lots
60x10
80x8 lol fatigue from last night
100x2
110x1
120x1
130x1
140x1 pretty good condsidering!
145x1 cheeky PB. Nice rep
70x30 PB much easier than I remember
BTN push press (each set supersetted with 8 reps of bodyweight chins) ~90 second rests
40x some
60x5
80x5
90x5 default PB
90x5
90x5
90x5
Strict press
60x6
60x6
60x6
Machine row loosely supersetted with lat pull downs
3 sets with all kinds of different stuff going on
Face pulls ss/long rope tricep cable push downs
12/12
12/12
12/12
15/12
Cable lateral raise
gains
Training 9/9/13
Long and tiring day! Very late to the gym, this is going to suck
Squat
bar x lots
60x10
100x5
140x5
160x1
180x1
200x4 not terrible
190x4
190x4
Hybrid paused squats
60x3
100x3
140x3
170x3 PB lolsy first rep, but the rest were comfy
Bench
bar x lots
60x10
80x8 fatigue!
100x2
110x1
120x5
by this time the gym was basically closing, and a member of staff had put away the plates I wanted to use. Out of laziness I did this
110x5
110x5
Minimal trouble from my knee, but pretty terrible benching
Training 11/9/13
Deadlift
bar x lots
60xsome
100x5
140x3 back feels tired!
180x1
200x1
220x1
240x5 pb! More in the tank
225+5 on one side x2...****, 225x3
Need to squat tomorrow so that shambles was the last set.
Deadlift stance GM
60x2
100x2
140x1
170x5 PB and comfy
170x5 hard
Board bench
bar x lots
60xsome
80x5
100x3
110x2
120x1
130x5
122.5x5
120x5
Struggling to find my line, but a bit better
CGBP
90x8
100x6
105x6
I need to man up and add some weight here earlier. There's probably 110x10 tng there if I'm not a vagina
Deadlift
bar x lots
60xsome
100x5
140x3 back feels tired!
180x1
200x1
220x1
240x5 pb! More in the tank
225+5 on one side x2...****, 225x3
Need to squat tomorrow so that shambles was the last set.
Deadlift stance GM
60x2
100x2
140x1
170x5 PB and comfy
170x5 hard
Board bench
bar x lots
60xsome
80x5
100x3
110x2
120x1
130x5
122.5x5
120x5
Struggling to find my line, but a bit better
CGBP
90x8
100x6
105x6
I need to man up and add some weight here earlier. There's probably 110x10 tng there if I'm not a vagina
It felt like aids.
GMs are funny, with the heavier weights I don't really know if I've locked my core perfectly until I try and reverse the rep. Because I'm not keen on prolapsing through my lower back I sometimes get scared and cut reps high. That second set last night probably had two reps like this. The whole movement feels horrible and unnatural.Can't get my head around that GM weight. Remember thinking 80kg was ridiculously heavy last time I tried them.
Half decent deads btw
And cheers
I kind of wish I could build to a nice 5 rep milestone like 250, but that will have to wait until after nationals.Haha I'll take it!
Training 12/9/13
Back is incredibly fatigued from the previous nights deadlifting!
Squats
bar x lots
60x10
100x5
140x3
160x1
180x1
200x5 harder than it should have been
190x5 - tried to rep it quickly. My back disagreed with this
190x5
At points in all sets I thought I might die.
Training 12/9/13
Back is incredibly fatigued from the previous nights deadlifting!
Squats
bar x lots
60x10
100x5
140x3
160x1
180x1
200x5 harder than it should have been
190x5 - tried to rep it quickly. My back disagreed with this
190x5
At points in all sets I thought I might die.
In.
Training 14/9/13
1 hour to warm up and train. Poverty.
Paused deads
bar x lots
60x10
100x5
140x2
180x1
210x1
240x2 +10kg pb
227.5x2
Bench with minimal leg tension
bar x lots
60x10
80x6
100x3
120x4
112.5x4
112.5x4
112.5x4
My knee is basically fine but I thought I'd rest it anyway.
Not a lot done, but enough.
Training 14/9/13
1 hour to warm up and train. Poverty.
Paused deads
bar x lots
60x10
100x5
140x2
180x1
210x1
240x2 +10kg pb
227.5x2
Bench with minimal leg tension
bar x lots
60x10
80x6
100x3
120x4
112.5x4
112.5x4
112.5x4
My knee is basically fine but I thought I'd rest it anyway.
Not a lot done, but enough.
Forgot to log this week.
Monday 16th
Squat doubles at 160 - bad, can't find my line
chain dead double with 140+chains - fine
paused bench doubles with 120 - bad, shoulder jimmies
Weds - Mock meet
Squat:
180 - but who was line
200 - nope
210 - bad, but fast enough for the bar to come off my back at the top and almost kill me
220 - peach! Found my line
Bench
Up to 140. I got some real deep work on my shoulder the day before and all of my external rotators and seratus on my left side were screaming.
Deadlift
Failed 272.5. Terrible rep. I wish I'd had time to do more work with heavier stuff, as this just confused my body. I dropped the bar just below my kneecap because I thought it had stopped, but it hadn't. I've also pulled 300kg from lower. Weird.
Friday 20th
Squat 200x3, 210x3, 200x3
I keep getting confused by my new shoes and my stance feels completely wrong. Last set was much better.
BTN push press
up to 100x3 PB? couple of sets here, a few singles with 100
80x5 for lots of sets
OHP
60x6x4
L sit chins (I don't know why)
bw x8x4
Monday 16th
Squat doubles at 160 - bad, can't find my line
chain dead double with 140+chains - fine
paused bench doubles with 120 - bad, shoulder jimmies
Weds - Mock meet
Squat:
180 - but who was line
200 - nope
210 - bad, but fast enough for the bar to come off my back at the top and almost kill me
220 - peach! Found my line
Bench
Up to 140. I got some real deep work on my shoulder the day before and all of my external rotators and seratus on my left side were screaming.
Deadlift
Failed 272.5. Terrible rep. I wish I'd had time to do more work with heavier stuff, as this just confused my body. I dropped the bar just below my kneecap because I thought it had stopped, but it hadn't. I've also pulled 300kg from lower. Weird.
Friday 20th
Squat 200x3, 210x3, 200x3
I keep getting confused by my new shoes and my stance feels completely wrong. Last set was much better.
BTN push press
up to 100x3 PB? couple of sets here, a few singles with 100
80x5 for lots of sets
OHP
60x6x4
L sit chins (I don't know why)
bw x8x4
There are literally no other weights between 260 and 272.5 that I'm interested in.
23/9/13
Forgot belt Everything beltless, obviously...
Squat
bar
70
110
150
190
215x3 probably a big beltless PB
Deadlift
70
110
160
200
230x3
Hard, but again a big beltless PB
Side plank
pallof press
stretching
45 mins. Yes, that's right.
Forgot belt
Everything beltless, obviously...Squat
bar
70
110
150
190
215x3 probably a big beltless PB
Deadlift
70
110
160
200
230x3
Hard, but again a big beltless PB
Side plank
pallof press
stretching
45 mins. Yes, that's right.
Deads
bar
60
100
140
180
200
220
250x2 fatigue
227.5x3
Push press BTN
bar
40
60
80
100
105
110 pretty good! Not much legs used
100 for a few singles with OH shrug
OHP
60 for several sets of 6, all with OH shrug
Band shoulder stuff
Pump!
Side plank
L sit chins
Paused rollouts
bar
60
100
140
180
200
220
250x2 fatigue
227.5x3
Push press BTN
bar
40
60
80
100
105
110 pretty good! Not much legs used
100 for a few singles with OH shrug
OHP
60 for several sets of 6, all with OH shrug
Band shoulder stuff
Pump!
Side plank
L sit chins
Paused rollouts