icecold's training log

icecold · 19 Jan 2013 at 18:27

LiE said:
Haribo lean.

Inb4 t-shirt of this.

Training 19/01/13

Squats
bar x lots
60x10
100x5 - feeling all kinds of flexible today
140x3
160x1
180x1
200x3
205x3
190x3
190x3

Comp paused bench (meant to be with chains, but couldn't be bothered)
bar x lots
60x10
80x3
100x3
110x1
120x3
125x3
Comfortable

Wide grip paused bench
105x3
115x3
120x3 PB
wtf?! I find reps on wide grip very easy for some reason, where as with regular grip there is around 20kg between my 3 and 1 rep maxes.

3ct paused RDL
100x5
140x3
170x5
190x5 PB
190x5
More WTFs. This is now basically as strong as my non paused RDLs were 2 months ago. Absolutely killed me cardio wise though!

Nice session, gym was really busy though. I feel like I've missed out on squat volume somewhere in my programming, something to fix in my next training block. Not too disappointed with today despite being 15kg off what I'd want for a proper 3RM, these were deliciously deep which I haven't been able to do for weeks because of my quad.

LiE · 19 Jan 2013 at 18:31

Godly session. I feel I sometimes I warm/work up too much on squats and deads before getting to the real ****. I'll have to play around with it so I don't do too much in future.

icecold · 19 Jan 2013 at 18:35

The way I think about it these days, after two muscle tears, is that it's most beneficial to warm up with more volume on the really light stuff. Fits in with R.A.M.P too. I then do singles and doubles reasonably to make sure I'm firing properly.

King Damager · 19 Jan 2013 at 19:03

All kinds of flexible...

Have you possibly changed sex, and were dressed up in tight shorts, and a strap top with socks, no shoes in my gym today?

If so, you were all kinds of attractive and impressive strong/flexible

kd

icecold · 19 Jan 2013 at 19:13

For you, sweetheart, anything.

King Damager · 19 Jan 2013 at 19:27

Honestly, she was doing forearm stands (yoga), on the mats, and every single guy that I could see basically stopped exercising the second she started... It was beautiful

How is your CBL progressing btw?

kd

icecold · 19 Jan 2013 at 19:34

There were loads of girls in the gym today, but I had no time to leer because the gym was closing early. Damn you snow!

CBL is still doing it's thing. It's been almost 3 months now, but I haven't ever been bothered to be completely strict. There's still been some obvious recomping going on, I'm a lot leaner than I was and I've added a bit of mass.

I'm mainly doing it for the increased recovery that I get with a huge backload.

I might take some pictures next weekend, this week is going to be pretty strict for me to make sure that I'm within easy reach of 83kg.

King Damager · 19 Jan 2013 at 20:43

Yeah, comp is next weekend is it? Or after that?

kd

icecold · 19 Jan 2013 at 20:47

Comp is two weeks tomorrow.

I may be low carbing all of the last week, but that probably won't be necessary.

LiE · 19 Jan 2013 at 20:53

icecold said:
Comp is two weeks tomorrow.

I may be low carbing all of the last week, but that probably won't be necessary.

81.3kg this morning. Time for all kinds of gains.

King Damager · 19 Jan 2013 at 20:59

icecold said:
Comp is two weeks tomorrow.

I may be low carbing all of the last week, but that probably won't be necessary.

So long as you don't have to run outside sweating the water out to get under the weight category

kd

Skillmister · 20 Jan 2013 at 00:14

icecold said:
There were loads of girls in the gym today, but I had no time to leer because the gym was closing early..

You're doing it wrong.

LiE · 21 Jan 2013 at 11:21

ice the titan singlet is out of stock in large at pullum.

Thinking of this one but not sure if Adidas are ok, having a logo on the breast.

http://www.pullum-sports.co.uk/clot.../adidas-base-weightlifting-suit/prod_763.html

icecold · 21 Jan 2013 at 22:40

Training 21/01/13

Squats
Rushed my warm up so that other people could use the rack. Big mistake considering how tight and DOMSy my adductors were. Did the bar and then 60 with minimal mobility and soft tissue stuff, instantly felt really grotty and on the verge of snap city. Spent the next 45 mins attacking it, but decided it was safest to sack of squats and possibly speed deads. No actual injury at this point, but I still felt there was a risk.

Comp paused bench
bar x lots
60x8
100x2
110x1
120x1
130x2
132.5x2 either PB or equal PB
135x2 !! But my spotter touched the bar
135x2 PB! Better reps too
130x2
127.5x2 spent

Speed deadlift with 3 chains per side (a bit more stretching and rest and my adductor was a lot better)
bar x lots
60x10
100x10 to be safe
100x3
100x3 with chains
140x2
180x2
200x2
210x2 PB!
210x2
Awesome, first deadlifting PB since injury. Not huge, but these were still speed deads.

More stretching and my adductors feel about 98%. Speed squatting moved to tomorrow. Backload reduced to accommodate reduced intensity

icecold · 21 Jan 2013 at 22:43

Skillmister said:
You're doing it wrong.

Don't worry, during my gainz week post comp I will be most shirtless :rolleyes:

LiE said:
ice the titan singlet is out of stock in large at pullum.

Thinking of this one but not sure if Adidas are ok, having a logo on the breast.

http://www.pullum-sports.co.uk/clot.../adidas-base-weightlifting-suit/prod_763.html

These posts didn't show as unread, sorry I missed this! I trust Dom's sources, but worst case scenario the organisers have spares (the comp is at a mate's gym).

Morba · 21 Jan 2013 at 23:12

icecold said:
The way I think about it these days, after two muscle tears, is that it's most beneficial to warm up with more volume on the really light stuff. Fits in with R.A.M.P too. I then do singles and doubles reasonably to make sure I'm firing properly.

Agree, find the same myself. If I do lots of 50-70% work for warm ups I do better with the heavier stuff

King Damager · 22 Jan 2013 at 09:20

For your abductor stretching, what were you doing? I tend to stretch and do quite a bit of mobility, but mine is always tight...

kd

LiE · 22 Jan 2013 at 09:47

Have a look in the mobility thread, I posted some stuff.

Delvis · 22 Jan 2013 at 09:49

As above if you can mate, or post it in the mob thread for all to see

Nice session in the end though mate

icecold · 22 Jan 2013 at 22:21

All kinds of lateral lunges mostly. But it's about adjusting your feet to hit the right areas. There was another mobility superfriend stretch, but it's a bit dangerous to recommend without showing you in person.

Training 22/01/13

Adductor feeling better, so decided to test it out.

Speed squats (no higher than 80%, heavier than normal as I wanted some load)
bar x lots
60x10
100x6
140x3
160x2
160x2
180x2
180x2
180x2
180x2
160x2
160x2
160x2
60 second rests

cardio city

BB curl

Cable rear delt

Cable Y front raise

Cable lateral raise

Face pull

DB curl

Oh yes.