icecold's training log

[icecold]

The fact that I can actually do front squats now certainly helps. I don't think I'll be doing high reps ever though, groce. High bar and fronties are definitely cooler, but there is still a big gap in terms of weights shifted.


I've not been doing enough assistance stuff recently, I need to pack some more mass on. When my legs aren't being phaggots I think my new squats will give me some sickening quads, but I need to be patient. Or do a light smolov cycle...

 

[icecold]

Friday 25/10/13

New squats
bar
60
100 hmm problems...
140
170x5
190x1
150x5x3
So, a problem strikes. Introducing "running around" means that my ankle gets stiff for a few days. It's not injured at all, it's just that both sides are actually pretty weak from not being used for running for basically over a year. The new squat style requires as much ankle flexibility as I have access to (I sit on that end range) and one side being stiffer that the other put unacceptable levels of torque through my right knee and hips. Until my ankles get strong enough to not stiffen up after use, I'm not going to be able to rely on my ability to do these new style squats when I want to. I'll still use these and fronties as assistance when I can.

Bench
Can't remember! Something ****.

Paused beltless deads
100
140
190x3
180x3
180x3
Much better. Core was solid, quads were on fire.

Something else that I've forgotten...

Leg press
some weight for several sets of 5 with 30 seconds rest
Kind of clusters, kind of just playing to test out the machine. Feels really nice. Will actually use/10



Monday 28/10/13

New programme time! Time to go full Russian for 3 weeks.

Squats
bar
60
100
140
147.5x9x4
Comfortable weight, uncomfortably short rests because I'm a masochist.

Bench
bar
60
95x6x6
Weight slightly wrong (meant to be 92.5), short ish rests again.

Pump all round. A relatively comfortable first day.

Edit: Also, what got pumped and fatigued when benching? My back. lols

 

[icecold]

Smolov + Smolov Jr. Father and son ravishing my angus.

 

[icecold]

I'm seriously hoping not. I put 210 in as my squat max so I should cruise this week at least.

 

[icecold]

Are you going to restart or just pick up where you left off?

 

[icecold]

I am too a bit. Smolov cause the first injury in my "18 months of no gains" period. Everything is a lot healthier and moving a lot better now though, and this is a sensible starting weight...

Still scared

The joocy leg pump was good motivation today though.

 

[icecold]

29/10/13

Had a spare 25 mins...

Beltless deads
bar
60
100
140
180
225x5 PB
190x5
That's enough beltless for a while

Some messing around with rows and stuff to get some blood in my back

Fin.

 

[icecold]

30/10/13

Hashtag should have followed the programme's advice and not deadlifted

#yolo

#sweetbabyjesusthepain

Squats
bar
60 lol so stiff and sore
100
140 groce
157.5x7x5
Every rep painful, but after a couple of sets some magic began to happen and the reps became fast and smooth. Still painful though obvs. Oh, and I almost passed out on the first rep of the last set.

Bench
bar
60
80
97.5x5x7
All pretty easy. Last rep of each set paused too.

Still feel like I'm going to vomit.

 

[icecold]

Weirdly feel great now though.

Gains.

 

[icecold]

I can confirm, was dumb. May do again...

Training 01/11/13

Squats
bar
60
100
140
167.5x5x7
Still still and sore, but less so. Sets 6 and 7 were really good, the rest were less good.

Bench
bar
60
80
105x4x8
Last rep paused. Easy.

Bored now.

 

[icecold]

Que?

 

[icecold]

Training 02/11/13

Ooops, only have 40 mins to do this session after warming up. Short rests and everything super setted...

Squats
bar
60
100
140
177.5x3x10

Bench
bar
60
90
112.5x3x10

FFFUUUUUUUUUUUUUAAAAAAAAAAAAAAARRRRRRRRRRRRRRRRRRRRRKKK

Drenched in sweat, not enough air to talk and breath, legs jelly, uncomfortable pump everywhere. Strong making triples cardio. Body wanted to quite after the 4th round. Also wanted to be sick.

RIP

 

[icecold]

Training 04/11/13

Squats
bar
60
100
140
157.5x9x4
Easy, all done in under 20 mins. Felt like I could have done 20 in the first set.

Bench
bar
60
95x6x6
Last rep of each set paused. Actually would review this as "good".

Machine row
stack x10x3
Pump

A weird thing has happened. I feel less tight all around my hips compared to when I started. How has this happened?

 

[icecold]

it just doesn't make sense. I guess I'm just generally far less broken recently.

Barely any DOMS in my legs today. I would have snuck a short deadlift session in if I wasn't busy.

 

[icecold]

Phil has become even more of an enigma, only mentioned in quiet whispers...


Training 06/11/13

Squats
bar
60
100
140
167.5x7x5
Getting heavier, but still easy. I'm able to smash through the sets very quickly, although I did give myself the luxury of a slightly longer rest today (didn't count, but still well under 5 mins). I might up the weights slightly next week, but only if it stays as comfortable.

Bench
bar
60
80
102.5x5x7
Again, really nice benching. I've found it a bit easier to coordinate lower trap/lats/serratus/tricep/scap everthing, and if I can continue to strengthen this pattern then there is hope that I can make my bench non-terrible.

Deadlifts
70
110
150
180
Just keeping the movement pattern ticking over. Still pretty fast considering.

 

[icecold]

Between Dom pulling out with his ankle sprain and the hotel cancelling last minute I was faced with a solo drive up past Lincoln. Set out early on Sunday, got stuck in over an hour's worth of traffic due to motorway closure just south of Leicester and missed weigh in. Very annoying, but I will be there next year.

I'm possibly looking to compete this month, but I need to make sure I'm definitely available.

 

[icecold]

Training 08/11/13

Squats
bar
60
100
140
177.5x5x7 or 8, I lost count and wanted to make sure

Bench
bar
60
90
110x4x8
Slippy floor

 

[icecold]

Training 11/11/13

Squats
bar
60
100
140
160
187.5x3x10
I felt these, but they were still fast and pretty comfortable

Bench
bar
70
100
115x3x10
Similar to squats. Weight choices have proven to be pretty good.

The end is in sight! Feeling remarkably fresh, if moving a little slowly. I almost feel like I could do my next session tomorrow... I NEED to find time for some upper back work though.

 

[icecold]

Old style

 

[icecold]

I will do, but as I explained a page or so back, I can't rely on my ankles to not be stiff from sprints so high ankle flexion squats have to be relegated to assistance.

Training 12/11/13

Chins
bw x8
+12x3
18x3
24x3
28x3x3

BOR
60x12
90x8x3

Lat Iso pull down thing
80x8x3

Band face pulls
12x3

Band Ys
12x3

Wall slides
10x3

Pec and lat stretching