icecold's training log

[Syla5]

sorry for hijacking, small point, delvis every time you say whole for squats, what you mean is hole

and i assume the following, 5x5 will be fine to encourage growth, and you always have your assistance exercises where you can hammer the volume

 

[Delvis]

Heh, just not thinking while I type My fault

True matey, I just like to get things drilled in to me so I understand them better, rather than just presuming. Cheers though

 

[Deception]

and i assume the following, 5x5 will be fine to encourage growth, and you always have your assistance exercises where you can hammer the volume

This is exactly what I'm following at the moment (thanks to Ice). I do a few weeks of 5 reps along with my assistance (8-10 reps) for growth and then switch to 3 rep weeks for strength, but keep my assistance reps the same.

 

[MoNkeE]

Do a few heavy squats, but hammer lots of volume as well. Pyramid the weight up, and reps down, then reverse back again. Legs react great to high volume work, as they're used to a lot more abuse.

Why you're asking this in Ice's log, I don't know

 

[Delvis]

I'm asking as he spoke to me about it over the weekend and I didn't fancy emailing him separately, figured anyone reading may take note.

 

[icecold]

My legs grow on 5-6 reps, if you're worried just reduce the rest times.

You don't have to do the top set if you don't want to. I just thought you wanted to lift heavy as well

 

[Delvis]

My legs grow on 5-6 reps, if you're worried just reduce the rest times.

You don't have to do the top set if you don't want to. I just thought you wanted to lift heavy as well

That's cool, just asking so I know in general really.

Ended up doing 100kgx5, then 5x5x70kg tonight.

 

[icecold]

Training 17/12/12

Didn't really know what to expect today. I was up until 3am throwing up and generally having a wonderful time. First food that stayed down since saturday was consumed at approx 4am., then I had some sleep...

Squats
bar x lots
60x10
100x5
140x3
180x1 feels ok, just a little slow
195x1 reeeaalllly slow
205x2 felt wobbly and terrible. Goodnight sweet 5 rep max day!

Board press (instead of pin press)
warm ups
100x3 nice
110x5 easy
120x5 very nice! Much more comfortable than pin pressing
115x5x2
112.5x5
Wish I'd started doing this sooner in this training block.

Deficit BSS
bw x 10 can already tell this is going to be fun
30x6
37.5x6x4
There are no words to describe how horrible this was. I had to punish myself for bailing on squats though. Almost fell over and died a few times.

Neutral "wide" grip (it was on the bench and I couldn't be bothered to mess around, grip width actually equivalent to my normal narrow grip)
80x6
100x6
95x6x2
All triceps! Really like this bar.


I might come in and do my squat tomorrow, depends how I feel.

 

[LiE]

How you feeling today? Going to nail those squats?

Board pess looks good. I imagine it's a lot harder than pin press because you have to actually hold the weight.

 

[icecold]

Decided to pass on the squats.

Feeling much better, but I have DOMS all up in me from the extra BSS I did. My plan is to do some paused squats tomorrow instead of snatch grip RDLs. My mock meet will probably be next thursday, so I'll try and do some kind of squatting on sunday.

 

[Steedie]

ice, where do you buy your smelling salts? Tempted to get some as they definitely give you a kick up the backside if you're feeling groggy

 

[LiE]

It's pretty crazy stuff, I could still smell it Sunday morning. My wife said when I breathed out she could also smell it lol

 

[MoNkeE]

You're meant to sniff them LiE, not snort them

 

[Delvis]

 

[LiE]

You're meant to sniff them LiE, not snort them

Yea I did get a deep sniff just before I failed my first 200 squat, it can be off putting but ice did warn me.

 

[Delvis]

I liked it when Steedie went to use them

"Don't go straight in there, sniff them from like that far away first" *indicates 10 foot from the bottle*

 

[icecold]

Here are the beginner level salts http://www.amazon.co.uk/Mackenzies-Smelling-Salts-17-ml/dp/B001EJOHSW

Can be bought in Boots and other places too. Warm them up with your hands before use.


Training 19/12/12

Still recovering slightly from being ill it seems, or at best only just recovered. Ridiculous amounts of pretty serious DOMS and tightness from the split squats too, not a great combo...

Deads
bar x some
60x10
100x5
140x3 belt feels really loose!
160x1 trying the final notch on my belt! Feel about right
180x1
200x1
220x4 pretty good, rep in the tank comfortably
215x4
207.5x4x2
Not huge weights, but a solid session. Finding my grove with technique again.

Flat DB bench
45x6x2
47.5x6x2
These are getting easy pretty quickly

Machine row
some

Paused squats (4 count)
100x3
120x3
140x3
150x3
160x3
170x3
Structured like this because my legs had no intention of letting me do these after deads. Ridiculously stiff on the first sets, and then just in pain and completely exhausted for the rest!

Not a bad session, although my deadlift progression is frustrating. Going from 210x3(and a bit) paused to 220x4 is almost certainly down to being ill, but still. Belt is very slightly too tight, but it seems that my waist is smaller since Saturday (no doubt helped by the vomiting).

 

[LiE]

I thought 2nd from last notch was tight, but last notch must be mega.

What are you aiming for in your mock meet for deadlifts?

 

[icecold]

It's a little snug! I don't like my belt to be too tight as I need room to brace properly, at the moment there is literally only just enough room to do that.

I have no idea what I'll get for deads, I think I'm going to be disappointed though. I think I underestimated how long it would take my hamstring to recover!

 

[icecold]

Training 21/12/12

Lots of quad stretching

Paused deads
200x1
212.5x1 fatiiiiiiiiiigue
200x3
195x3
190x3x2
Feeling these in the right places again

Paused bench
110x5x2
107.5x5x2

Chins
bwxsome

Quick session today as I'm training again on Sunday. So tired!