icecold's training log

Freefaller said:
I fully intend on doing so.
Click to expand...
Yes please.


Training 11/01/13

Long paused squats
bar x lots
60x10
100x5
140x3
160x3
180x3 PB
170x3x2
Hard!

Paused bench
bar x lots
60x10
80x3
100x3
110x1
120x1 very nice!
125x1 took another warm up set because I had a huge rest. Somehow it messed me up, this was nowhere near as good
127.5x2 terrible
122.5x2 Dom was wrecked and messed up my pauses!
110x2 just to make me feel better. Still bad :/

Sacked off the rest.



While I remember, this is the address of the comp on Feb 3rd:
Hatchford Brook Youth Centre,
Old Lode Lane,
Solihull
B92 8JE

Lifting will start at 11am ish for Dom, me and LiE will be in the afternoon.
 
Quick question ice about the comp prep you posted.

2 weeks out:
Max, or 95%, on all three lifts for 1 rep. Minimal assistance, avoid too much fatigue.

Is this all 3 lifts each training session or on separate days?
 
This is kind of what I was talking about on Saturday. Because you've not accumulated much fatigue recently, it might be worth getting a bit more volume on squats and bench.

So hit doubles next week with some good drop off set volume on your normal training days, and then do a 95% mock meet on monday 28th. This means you could do triples again this week if you wanted.
 
Training 12/01/13

Paused deads
warm ups
190x3
200x3
210x2.6 closer than last time!

Bench tng
120x6 :( PB!

WG bench
80x8

Chins
bw x 23
I reckon I could get more if I didn't bang my head 5 times :/ :D

Dips
bw x 40

Fatiiiiiiiiigue



Training 14/01/13

Taking it easy today. I've been all kinds of ill and more than a little but knackered from the meet.

Speed squat with 3 chains per side
warm ups
140x3
160x3
142.5x3x4
comfy and fast

Paused bench
warm ups
120x3
122.5x3
117.5x3
Ruined from Friday and Saturday, but not terrible considering.

Speed deads with 3 chains per side
180x2x5
Easy, a bit too easy really but I wanted to get the session over and done with.
 
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Still not feeling 100%, but a bit better. It's turning into some kind of chest phaggotry now, which is fantastic.

The only important point with singlets is that you can't have a logo from someone who isn't a sponsor of the IPF or GBPF (so no Strength Shop logo as far as I know!).

Either of the ones you posted is fine, so cheaper is better. The non-logo strength shop one is probably fine, and that guy is looking handsome as **** in the picture too...



Training 16/01/13

Deadlift
bar x some
60x some
100x5 - not firing perfectly
140x3 - really nice!
180x1 stupid fast
200x1 yep
220x1 same again
230x2 easy! Very pleased!
240x2 *&£$%&£$% YES! Finally getting close to pre snap numbers. Not as comfortable as my 250x2 PB pre snap, but I do not care even slightly.
220x2

Bench negatives (not on warm ups, obviously)
bar x lots
60x10
90x3
110x1
120x1
130x1 sloooooow negative, feels good
140x1
150x1x3 tried to get the negative as slow as possible (somewhere close to 3 secs) and then have a controlled 2 count pause on my chest. Like these a lot.

Board press
120x4x2
Enough work after the negatives

Sacked of my squatting variation as I want to give my quad some rest.
 
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