icecold's training log

Training 09/12/13

Squats
bar
60
100
140
170
190x5
180x5
180x5
180x5
Pretty good. Top set was easy, but my core began to fatigue pretty quickly as I went through the drops.

Paused bench
bar
60
90x5
110x5
112.5x5
105x5
105x5
105x5
Good, considering it was all paused. Seems to be back on track.

OHP
60x6
60x6
60x8
60x10
Weirdly really easy. Rests were quite short too.

Machine row
stack -2 slots x15
stack x10
stack x12
stack x12

CGBP
60x6
100x5
110x3 quad cramped :(
100x5
100x5

Face pulls
red band x15x3

Solid session. Squatting is going well and any session that doesn't have miserably **** pressing is always awesome. Annoyingly, I seem to have developed the weird hip thing that struck my right side down in Jan/Feb, but this time on my left side. I know how to deal with it now so hopefully I'll be able to deadlift on Weds. Did about 30 mins of stretching when I got home, fingers crossed.
 
Training 11/12/13 <-- date of peace

Squat
bar
60
100
140
170
195x5
Good

Paused board bench
bar
60
80
100
115x5 bad
110x5 better
110x5 good
110x5 best
Good overall, still many coordination gains to make

Deadlifts
60
100
140
180
210x5 better than last time. Video the set and saw some small mistakes
200x5 much better
200x5
200x5
Back on track

BTN push press
some
 
Training 16/12/13

Squats
bar
60
100
140
160
180
200x5
190x5
190x5
190x5
190x5
190x5

Paused bench
bar
60
90
100x5
110x5
102.5x5
102.5x5
102.5x5
102.5x5
102.5x5
Dat short rests

OHP
60x5
70x5
62.5x5
62.5x5
62.5x5
Fatigue!

Machine row
something x12x3

CGBP
100x5
100x5
100x5
lazy mode
 
Training 17/12/13

Everything with 3010 tempo.

A)Leaning DB lateral raise (30s)
7.5x12
7.5x12
5x12
5x12

B)1 arm cable lateral raise (30s)
some pin x12x4

C1) Incline DB front raise (-s)
5x12x3
C2) Bent over DB rear delt raise (60s)
2.5x15x3

D) Prone incline DB press (30s)
1.25x20x3

E) Machine shoulder press 3x strip sets (60s)
(8, 8, 8)x3

Then some arms

BB curl (30s)
40x12
30x12
30x12

DB preacher curl with supination at the top (30s)
7.5x12x3

EZ bar preacher curls (30s)
17.5x15x3

^Obviously not my programming, but fun :D

Agility and ankle stability work for 30 mins, then a warm down on the track.





Training 18/12/13

Squats
bar
60
100
140
Adductors not impressed with yesterdays running around, dropped this.

Deadlifts
bar
60
100
140
180
200
220x5 fine, but I forgot to chalk again :confused::mad:
207.5x5 groce
207.5x5 good
207.5x5 easy :mad: 60 seconds and then
207.5x5
Should have gone heavier initially, slight grip deficit made it seem harder. This annoyed me, and I knew I wasn't going to have time to do good mornings after messing around treating my adductors, so raged into a 5th set with a short rest. KO'd me!

Paused board bench
bar
60
85
100
120x5
112.5x5
112.5x5
112.5x5
These are boring me now. Not even sure if they're helping that much.

Definitely time to be more strength specific with my benching. For the past... ages I've been trying to make sure I can build some mass where I need it.
 
I basically don't, apart from some quick pre squatting drills.

What I would advise:

- Attack the achilles, foot, anterior and posterior tibialis with soft tissue work
- Knee to wall mobility drills
- Any other stretching that you feel gets you more ROM without having to collapse your ankle.

Pistols are cool, but hard!
 
It's all good stuff (literally all of it), which is why I'd recommend doing basically trying everything. It's just not effective use of my time to post all the videos when they're so easy to look up as you go :)
 
Training 20/12/13

Not much time tonight because of some post training food with the bros, so will do the rest tomorrow.

Squats
bar
60
100
140
160
180
200
210x3
195x3
195x3
195x3
195x3
Wasn't pleased with these, struggled to find the right line.

Bench
bar
60
100
120x3
115x3
115x3
115x3
115x5
Not bad.
 
Training 23/12/13

Session squeezed in at a different gym.

Deadlift
bar
70
120
150
170
200
220
230x5
217.5x5
217.5x5
Felt pretty good today. Still some progress to be made though

DS good mornings
60
100
150x5x3 90 second rests

Push press
All kinds up to a few singles with 100kg. Feeling very comfortable despite not doing these for a while. Need to get jerking.
 
Training 28/12/13

Another short session at a different gym.

Squats
bar
60
100
140
160
180
200
215x3 easy
222.5x3 festive PB
210x3
222.5 was still pretty easy, but the poor quality bar was whipping around like crazy and on the third rep it almost pulled me forwards for an unplanned face plant. There are no catchers too, so I essentially almost died, probably. Dom said he was going to shout me into a 4th rep until the last one went wobbly.
Pleased though, squats are feeling good at the moment. I'm temped to see where I'd max out with triples, but I'm not currently planning maxing this rep range...

Bench
bar
60
80
100
120
100x3x5
Combination of a terrible bench and my shoulder not feeling 100% made this happen. I think I'm going to try a progression with a similar format.
 
Yep, pretty terrible. When I next go I take a picture of the bend the bar has in the rack. The best part is that this gym has just been refurbished to be more "functional", which apparently doesn't mean they expect people to actually lift.

Why do these bars even exist? Crossfit?
 
Training 03/01/14

First session of 2014, and it's squat Friday. Lets do dis.

Many soft tissues and mobility.

Squats
bar
60
100
140
160
180
200
225x3 PB
212.5x3
180x5
180x5
Pleasing! Still not a max, but I think that's the last triple I'll do in this block. Adductors were quite ropey today (probably a product of being hung over and not moving all of Weds), the reps look a little high on video and I'm not 100% pleased with the little tip that happens out of whole, but not terrible considering.

Bench
bar
60
80
100
110
120
102.5x3x3
Shoulder feeling a lot better after soft tissue work. Onwards to gains.
 
Yessir.

Picking up from a conversation from a while ago, this is basically what I expected to happen after smolov. Despite finishing the programme on weights that weren't really that close to PBs, that particular part of the programme is just a volume phase with no peak at all. Lots of underlying strength built, but you need a little volume deload and peaking phase of a few weeks for those gains to be realised.

All going to plan, so far!
 
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