icecold's training log

[icecold]

Training 07/01/13

Body is not entirely happy with me after my weekend's activities. Woke up on Sunday with crippling adductor DOMS despite completely feeling fine on Saturday after Friday's squats. Today they felt even worse, to the extent that something didn't feel right and I wasn't sure if I could lift. After a lot of soft tissue loving I could actually move, so decided to see if I would deadlift as intended.

General warm up - ages

Deadlifts
bar x25 (srs)
60x15
100x5
140x3
180x1
200x1 legs starting to wake up
220x1 fast
242.5x4f5 son of a... Still a PB at 4 reps, but what a shambles of a set. So good for the first 3 reps, then the bar wandered around and the 4th rep was terrible, after which the bar bounced wildly away. Stood up and repositioned for the 5th rep, and gave up half up through the ROM because it felt like AIDS. Cue Dom and Paul saying I should have finished it off, and sure enough the video shows the bar was still moving well enough. I was tempted to attempt it again, but decided to move on. However, I could barely get 225 off the floor so called it a day. Adductors/hips in general just completely noped on me.

Bench
bar
60
80
100
110
120
125 good
105x3x3
To elaborate briefly on my current benching plan, the top single that I do is a daily speed max. This means that it's approximately the heaviest I can go before the bar speed slows down significantly compared to warm ups. The triples are then % based.

Good mornings
70
120
160x5x3
Good that I could still do these. They actually made my adductors feel better and got a lot of blood into my back.

Machine row
some sets

 

[icecold]

I did some thinking about possible causes of my random adductor phaggotry and decided to do some hip capsule mobilisation last night. Everything feels a lot better, and much more like regular DOMS.

I'm not too unhappy with 242.5x4, but I'm not sure where to go next. More 5s, or move to triples to get used to more weight in my hands?

 

[icecold]

I still feel like there is some functional mass to be built, which is why I tempted by 5s still. With my 5 rep deadlifts I like to feel like I max out (or hit 90% or whatever) on the overall movement rather than feel like there are certain body parts holding me back. Right now it kind of feels like my legs are good for more weight, but back strength and core/hip strength/coordination is failing first.

Triples are going to be essential though. I might do a slow build up from lower weights...

 

[icecold]

Forgot to log


10/1/14

Full of man flu and tonsillitis. Immune system having a few days off. Feeler session.

Squats
bar
60
100
140 just feels gross
160
180 head feels weird
200 sinuses/face/throat/neck feel like they are going to explode. Kind of blacked out at the bottom of the rep, but apparently it was fast soooo...
210 nope, bad idea. Still fast, but felt like I died at the bottom of the rep
180x2
180x2
180x2
180x2
180x2
Just some speed work so it felt like I'd done something. Also done because squats are medicinal, and I was actually feeling a bit better after this.

Bench
bar
60
90
100
110
120 fast
130 still fast
Didn't feel like doing any more work...

May have done some other stuff, can't remember. Planned to go in the next day (Sat) for bench volume and other bits, but was struck down even more savagely by my diseases. The lesson here is that squatting is medicinal, but if you follow it with benching you may die of plague.

 

[icecold]

Training 15/1/14

Oh man. Post viral fatigue and less than 8 hours sleep in the last 48. I am a mess, but I haven't been in the gym since Friday so I convinced myself to go. Overall I'm glad I did, but it was a real psychological and physical struggle.

Deadlifts
bar
60
100
140
180
200
220x5 wow, horrible. I mean, fast and comfortable looking, but I craved the sweet release of death from rep 2. And my right glute hurt.
200x5
200x5 glute stopped hurting. I think I've confused my body into forgetting to experience pain
200x5
Those were all nice tidy sets, I guess!

Bench
bar
60
90
100
110 just feels gross
120
125 pec minor twinge
105x3x4
Pec minor thing isn't serious, but will need some love. Strangely, the painful bit didn't seem to be directly loaded on the triples sets.

Chins
bw x8
+10kg x5x3
The only thing that felt as easy as it should today.

Thank god that's over. Hopefully all of the delicious hormones/growth factors will now drag my body back to life. Pls.

 

[icecold]

I came to this conclusion for myself last night.

They both have their place. To not do any 5 rep work would be a mistake.

brb not lifted in ages, brb lifting 200kg.

brb ****! That begins with a C by the way.

<3

Well, I deadlifted last Tuesday

Fortunately, sleep happened and AIDS has dissipated so things should get back to normal.

 

[icecold]

Heavy days?

A 90+% 5 rep set is going to be pretty heavy.

 

[icecold]

Sorry buddy, you've lost me.

Why do you need to know your 1rm for a 5rm weight? What do sets of three have to do with doing a 1rm?

 

[icecold]

Oh yes, absolutely. In fact I do singles on everything after 140kg.


Training 17/1/14

20 mins of general warm ups and soft tissue work.

Squats
bar
60
100
140
160
180
200
215x3
200x3 Short rests from now on
200x3
200x3
Nice and comfortable while I'm getting over the lingering effects of being ill. Felt a bit messy, but I'm not sure how real that is because I was also feeling pretty gross.

OHP
bar
40x8
60x5
65x5
70x1 with 10 overhead shrugs
60x5
60x5
60x5
60x5

30 mins of soft tissue and stretching.

Just a short session, but good enough.

 

[icecold]

Training 18/1/14

15 mins mobility

Paused deadlifts
bar
60
100
140
180
200 feeling pretty good
220x3
210x3
210x3
Well that went well. Not done these consistently in a long time, and that wasn't far off PB territory.

Bench (no lift off)
bar
60
80
100
110
120
125
130
107.5x3x8
Triceps were fatigued from last night, and lats were shot from paused deadlifts, so that went surprisingly well. 130 is starting to get really comfortable.

BOR ss/scap wall slides
60x10
80x8
90x6
100x5
100x5
80x8
80x8

Tricep rope push down ss/cable lateral raise
12/12
12/12
12/12
single arm tricep 15, 15

Lat pull down
12, 12, 12

Prone shallow incline DB press
1.25x15x3

Machine row
12, 12, 12

Ab wheel roll outs
6, 6, 6
lol, that's how much paused deads rape your core


Fun session. Surprising pumps even from the early low rep stuff, which seems to be a good thing. Oh, and I discovered a new pec stretch that perfectly hit the restriction in my left shoulder. A little tricky to set up though.

 

[icecold]

The thing from Mart's programme. Lie face down on shallow inclined bench, and do the movement of a overhead press. Ends up replicating the stresses of "Y"s and "W"s. Very joocy.

 

[icecold]

Training 21/1/14

Muchos fatigue. Busy, and low on sleep.

Hip capsule and general mobility (adductors pls)

Squats
bar
60 pretty supple!
100
140
170
190 very fast
210
220x3 easy
215x3
210x3
Was planning on a second set at 210, but I got chatting to someone and I'd cooled down too much. I was surprised by how well this went, it's a pretty good sign considering

Bench
bar
60
80
102.5x2x8
Light day

DBSS
bw x5
bw x5
10x5
10x5
10x5
Done more for mobility and warming down than anything else. Still groce

DB rows
50x5x3
Don't know why I haven't been doing these

 

[icecold]

Son, I am impress.

Managed to stretch the bejesus out of my quads doing my half assed DBSS/SS effort. Not looking forward to full DBSS feels.

Cheers bru.

My legs feel real good after putting them through a healthy range

Just read the whole of this page and these numbers boggle the mind! :O Especially the sessions when you were ill... Ridiculous. Makes me wish I started younger seeing all you young joocey bro's. (dem 30yo feels )

Solid lifting dude.

Thanks, those were not easy sessions!

We can all wish we started earlier, but ultimately it doesn't change anything.

 

[icecold]

Obscene.

Yeah the top of my rec fem and intermedialis (as a whole) feels like jelly, tender as sin and I didn't even really have much of a deficit! Goes to show how important things like walking lunges and D/BSS are for leg/hip health

It's a great functional movement that really highlights where you're limited and drags you kicking and screaming into being stronger and more balanced.

http://nutrifaqs.wordpress.com/2012...ate-an-athletic-success-story-by-paul-cooper/

never to late (yes yes i know hes not joe average but still inspiring non the less)

Mirin the Squat numbers recently, getting back to PB territory do you have your first 2014 comp planned?

His is a great story for sure. Current PBs are 220/172.5/285, which is world class.

Thanks also. I'm hoping that my period of being injured and then bulking up to 93kg will now finally let me lift like I was a couple of year ago.

There may be a comp coming up, I'm not 100% sure.

 

[icecold]

Training 23/1/14

Deads
bar
60
100
140
180
200
220 feeling the fatigue from my week of minimal sleep
240x4 5th not attempted
225x5
200x5x a lot of sets
I should have postponed this session as I knew I was too tired, but my training days were limited so I decided on balance that I'd just do it anyway. Misjudged my top set (terrible platform and massively wandering bar played it's part), so did what may have been a million drops to make up for it.

BTN PP
bar
60
80x5
85x5x5 pb?
OHP 50x10

Chins
bw x10
+20x5
+16x5x3

 

[icecold]

Training 27/1/14

Well today I am fatigued. Left side of core is also unhappy, but it's squat monday so onwards.

Squats
bar
60
100
140
160
180
200 wtf?! Really messy line into the hole
215 much better
230x3 PB
235x3 PB
215x3
AWWWWWWWWWWWWW YYYYEEEEEEAAAAAAAAH. 230x3 was a bit of a pipe dream for the end of this cycle, but I smashed it. It would have been rude not to do more, but 235x3 was at the limit today. Strong fatigue.

Bench (no lift off, singles paused)
bar
60
90
100 (singles from here)
110
120
125
130 very fast
135 still good
110x3x6 short rests
Very pleased with the 130, 135 went a bit weird but was still conservative opener territory. Definitely moving in the right direction.

Some other stuff.

 

[icecold]

 

[icecold]

Thanks guys



Training 29/1/14

Mobility stuff

Deadlift
Up to 220

BTN PP
warm ups
90x5x3 PB

OHP
55x8x2

Chins
+28x3x3

Back stuff

Core stuff

 

[icecold]

Thanks

Purely because I'm able to put more weight up like this. The main purpose of my push presses is shoulder stability and general pushing/tricep coordination. Increased load and volume overhead, coupled with some benching tweaks, is giving me some great lower trap activation and seems to be really helping my shoulder. Coming up to a year since my almost-separation, and it's finally starting to feel like an almost normal shoulder some of the time :/

 

[icecold]

Training 31/1/14

Light/speed/technique/lazy/**** you day.

Squats
bar
60
100
140
160
180x2x8

Bench
bar
60
80
102.5x2x8
Bar bounced out of the rack on one of these and the plates fell off one side. lols



Training 01/02/14

Deadlifts
bar
60
100
140
180
200
220
240
220x3
Terrible, no jooce whatsoever. I think I've worked out what's wrong, but I don't think there is enough time to accumulate enough corrective work before my comp