icecold's training log

[icecold]

Honestly, I'm aiming to be as boring as possible.

230/145/260 would be lovely and something to destroy next year. There's no way I'll place well, so I want to play it safe and be able to have a long run of not being injured. All snaps are moving in the right direction at the moment

 

[icecold]

Winning total will be nearer 800. Srs.

That feel when you haven't beaten pbs from the lighter weight class.

 

[icecold]

27/9/13

Squats
bar
60
100
140
160
180 didn't even feel it
200
225x1 :/ wanted two here, but the bar was ridiculously whippy. This meant it took a while to settle after walkout, and it pushed me out of my line right before I dropped into the whole. Back fatigued on the way up, didn't go for a second. It was always going to be touch and go having deadlifted yesterday, but it was definitely there from the way the warm ups were moving. I was so annoyed that I found a stiffer bar and loaded it all back up for another go, but after a minute I thought better of it and did...
210
180x3

Paused bench no lift off no leg drive
bar
60
100
120
130 good
120
110x5
110x5 - 90 second rest
General shoulder health +1

 

[icecold]

30/9/13

Immune system is taking a few days off so I decided to do some reps.

Squat
bar
60
100
140
180
200
200
190x5
180x5
Good enough

No hand off paused bench
bar
60
80
100
120
130x2 easy triple there
A good sign

Banded deads
120x3
160x1
200x2
Feels pretty good. I had to play around with with looping it around my feet to get the tension right but it felt roughly comparable to chain weight at the top, although with a different distribution of load.

 

[icecold]

Training 02/10/13

So I've definitely had some sort of mild flu thing, I can't seem to shake the tail end of it.

Deadlifts
bar
70
110
150
180
200
230 pretty good
260 - this was meant to be a double, but the bar really started slipping out of my hand. Tried again but my back was fatigued
240x2 rubbish
225x2
225x2 much better

No hand off paused bench
bar
60
80
100
120
130 really nice
135 fail. Slipped right before the lift off, and after a reset I could feel the fatigue. Still good

Pin press
120 x some x some
Just getting a feel for these again, but will probably stick to board press. Triceps suitably lit up though.

High bar paused squats
bar
60
100
140
160
170 nice
140x3

Slightly frustrating. Deads felt great warming up, but my back fatigued instantly at the top end. I think that and the grip issue is just due to fatigue from being ill, as I've not actually lost a rep to grip in years.

 

[icecold]

I'm just going to stick to this format of minimal volume for this week and then it's comp week next week.

It's lucky I wasn't hoping for anything big, as that's 100% out of the window now

 

[icecold]

04/10/13

Still feeling flu fatigue/aches

Squats
bar
60
100
140
160 weird rep
180 better
200 good
220x2
200
190
Played it 5kg safer than I'd planned, and the 220 set was great. Probably could have got 225, but it won't make a difference.

No hand off paused bench
bar
60
80
100
120 joocy
130 good
135 fail again, close though
120x3 pb?
120x3
110x5
110x5

Band deads
100x3
140x2
180x1
210x1 bloody smooth bar...
210x2
bands off
210x1 paused
belt off
180x1 lovely

Pleasing!

 

[icecold]

Cheers bud!

Most notable gains are on no lift off bench. Previously I'd get nowhere near the above top single, and any kind of reps with over 100kg would non-existent.

 

[icecold]

Pardon the dumb question, but does "no lift off" mean that you have to unrack the bar yourself?

If so, I never thought this would make too much of a difference (shows what I know!)...? Either way, nice numbers - I haven't tried "strength benching" for ages, so your warmups are still pretty awesome.

It's always been worse for me, as I've never been able to get my shoulders in the right position afterwards. I wouldn't have thought training it would make it better, but it seems to be!

Tasty. So tasty. Like, finger linking good tasty.

 

[icecold]

Having a poor unrack is worse than doing it yourself, for sure.

I just want the bar to be moved over my shoulders without me having to change their position. I go not want to have to catch the bar as you drop it on me. I also do not want to stop myself from sliding off the bench because you dropped one side first.

 

[icecold]

Mock meet to openers 07/10/13

Squat
bar
60
100
140
160
180
200
those no psyche up feels. Groce.

Bench with full commands
bar
60
80
100
120
130
Fine.

Deadlift
110
160
200
240
Got lazy with my warm up here, but it was fine.

Summary: boring.

 

[icecold]

zzzzz

Grunts, soon.jpg

Such feels

Is it this weekend?
Do you get 3 attempts at each lift?

Yeah I lift on Sunday.

3 attempts for each lift, but you'd be a fool to open with your max and try 3 times at it. Generic rule of thumb is you open with a weight you can comfortably triple or know for certain you won't fail.

 

[icecold]

Cool. Good luck.

Cheers

Wish I was going! Even as the official camera man or something!

That would be cool, although my lifting is going to be completely unremarkable compared to the rest of my weight class!

 

[icecold]

Yep, we're lifting on different days so we can coach each other pretty easily this time.

 

[icecold]

I don't know of one, but then I don't know a great deal...

 

[icecold]

Ok, start of a new "season". After an absolute abortion of an attempt to lift at nationals (those in the FB group will be aware - forever at the mercy of the roads ), it's time to mix things up a little and take advantage of being completely injury free (I didn't say dysfunction free...).


Operation Awesometrophy: stronger, faster, leaner (less powerlifting size?)

Short term weight goal is to be a relatively lean 90kg. This will involve putting on a little lean mass, but if I CBL strictly then it should take care of itself. From there I obviously intend to fill out into the 93kg class, but slowly and without a distinct bulking phase.

My ankle is now healthy enough to run on \o/, so I'm going to slowly bring the gay little supportive muscles and tendons up to strength. From there, some actually speed work will be done.

Also, I'm going to try a short-ish block of squatting only in my oly shoes. This massively changes my mechanics (partly because I can get my ass pretty much on my ankles), but hopefully I'll respond well and this new style will start to get stronger. It may not, but experimenting is part of the fun. Apart from the

Bench will continue to be focussed on no hand off paused work. I have a vague plan for where I'll take this, which may include a run at smolov jr just for fun.

Deadlift is going to be more of the same. The only reason I haven't managed to increase it much since my initial comeback to 260 is because of the run up to nationals clashing with holidays. There may well have been a way to train around this, but I didn't do it.

ALSO also, some oly work will slowly creep in. My ankles are almost at the point where I can get into the bottom of a snatch, and in the mean time there is always jerking to be done.




Today's training 14/10/13

New squats!
bar
60
100
140
170x5x3
Just wanted to see where I'm at with these. I'm predicting that my 5rm is going to be around 180-185 (around 25-30kg behind my normal squat), so I'm going to to a build up to this and have it be pretty when I get there.

No lift off paused bench
bar
60
100
120
130 Almost ballsed this up, but managed to muscle it into something like a decent line
110x5x3 short rests
100x7 60 seconds rest, complete fatigue!

RDL
bar
60
100
140
190x5x2
Experimenting with these again. Glute pump!

DB bench
37.5x8x3 weight selection based on what was in front of me

Wall slides

Side plank

Pallof press

Lower trap band stuff


Fin. Forgot my water bottle, such thirst.

 

[icecold]

The no lift off bench is because a) it seems to be helping my shoulders somehow, and b) it makes me less dependant on a perfect lift off.

Training 16/10/13

Beltless deads
bar
60
100
140
180
210x5
200x5
200x5
Pretty good. Core ruined.

BTN push press
warm ups
80
100
105
110
115 fail, messed up my coordination a bit
100x2
100x2
Still liking these. 110 is becoming pretty routine even with my reduced leg drive.

Neutral grip chins
bw x5
+12x5
+16x5x3

OHP with OHP shrug
70x3
60x5x3

DB row
42.5x5
50x5
60x5

CGBP
90x5
95x5
100x5
92.5x5x2
Should have gone heavier sooner

Ab wheel roll outs
some sets of some

 

[icecold]

Putting the extra mass to good use, I see?

Not yet, but soon The next few weeks aren't going to be very impressive numbers wise, but there will be pbs as I'm doing lifts slightly differently.


Training 18/10/13
Squats
bar
60
100
140 first rep paused up to now
160x5
170x5
160x5
Good, but rapid fatigue in quads and core.

No hand off paused bench
bar
60
80 feeling groce
100 better
120
132.5x1 pb
120x4 pb
112.5x5
110x3
100x5x2
Strong fatigue, but pretty good considering how tight my shoulders were feeling today.

Beltless paused deads
70
110
150
190 feeling good
220x1 terrible
200x1
180x3
Very surprised by how quickly my core gave out, but this is a clear sign that it's something to work on

Shoulder mobility stuff


Nice session. Feeling the additional volume this week, but I'll get used to it. My core is getting smashed

 

[icecold]

Training 21/10/13

Serious fatigue from the weekend!

Squats
bar
60
100
140
160 very good
180x5 groce
170x5 fatigue

No lift off paused bench
bar
60
90
100
120 really bad position on the bench, muscle it up
130
135 PB, despite hitting the catchers
110x7 no rest into
70x10 fatigue

Front squats (no belt ever for these unless stated)
70x3
100x3
120x1
120x1
120x1
Just testing these out again.

RDL
60
110
160
195x5x2

I think this may be the best day for the fronties, but perhaps not... They were pretty good. Bottom position is much improved from a when I last did them a year (??) ago, but I need a bit of shoulder mobility work to get my front rack perfect. It's not terrible, but it's adding a bit of forward tip as I drive up. I felt a good amount of core stimulation even though my volume was low. I think I'm going to stick to easy triples and singles and bring it up slowly.

Bench is still creeping up. Next week I'm going to start smolov jr with some pretty conservative weights.

Squat was terrible today. I'm guessing it's due to my weekend's excesses... It's rare that my squat feels actually weak, but today was one of those days. I'm tempted to try something more aggressive.

RDLs... well, pretty comfortable. I've got to keep the volume down so that I'm not blitzed for wednesday's deadlifts, but there is still a big stimulus.

 

[icecold]

Training 23/10/13

Beltless deads
bar
60
100
140
180 slow
200 faster
220x5 PB started well, finished completely gassed
205x5
205x5
Such a weird fatigue/reps relationship with these. It definitely doesn't help that my conditioning almost at it's lowest point, but my core and quads (?!??!) were fried. Strong everything pump.

No hand off bench
bar
60
80
100
120
125x2 PB
Comfortable, but I hoped it would be

Good mornings (short rests)
90
140x5
140x5
140x5
Was expecting to struggle after the beltless deads, but these were easy.

CGBP (short rests)
100x5
100x5
100x5
Wanted more weight, but my shoulder was a bit tight so opted for a different stimulus

DB row (short rests)
50x5
50x5
50x5

Chins ss/ inverted KB press
bwx6/12x8
bwx6/12x8
bwx6/12x8
Such pump

Pretty good session. Quads pls respond. Might be time to use the joocy leg press. Need to do some sprints too D: Although to be fair it's not as bad as the time when I wanted to do sprints and there was a danger of my adductors shredding my pelvis. brb glass ankles.