icecold's training log
- Thread starter icecold
- Start date
There are a couple of superficial reasons. Firstly, my core was still fatigued from the work I did on weds. I thought I'd kept the volume low enough, but the unusual stimulus was more fatiguing that I'd planned for. I was also very tired, as I'd only remembered that the gym was closing at 12:00 as I was going to bed at around 2 
But also, I've fallen victim to two other factors. 1) I have not been able to deadlift consistently for various reason for over a year, which means I've experienced "technique creep" and slowly lost some of the joocy corrections I made prior to injury. 2) Due to not working on it for 2 years, my lordosis has slowly returned. To be fair, it had basically completely gone when I stopped, but I now know that I need to revisit some of the mobility/exercises occasionally.
These two together have meant that I've developed a slight over extension moment in my lumbar. This is how I used to deadlift, and it basically meant that me psoas was hugely over recruited when I was trying to maintain a flat back (which was actually marginally over extended). This then becomes a battle of hip flexors (e.g. psoas) vs hip extensors (glutes, hams). Obviously extensors win, but at the expense of power and massive flexor fatigue.
This is all fixable, but probably not in 3 weeks.
Training 03/02/14
Not having the best run of training! Struck down by a very upset stomach that doesn't seem to be an actually illness.
Squats
bar
60
100
140
160
180
200
215
200x2x6
Plan was for heavy doubles, but as I was ramping up the weights I felt closer and closer to a brown shorts catastrophe. Opted for some doubles, and felt a lot better by the 6th set. Essentially, this session has been switched with Friday.
Bench
bar
60
80
100
110
120
125
130
135 very nice
115x2x6
140 was there for a no hand off PB, but I was running out of time and the doubles were more important
But also, I've fallen victim to two other factors. 1) I have not been able to deadlift consistently for various reason for over a year, which means I've experienced "technique creep" and slowly lost some of the joocy corrections I made prior to injury. 2) Due to not working on it for 2 years, my lordosis has slowly returned. To be fair, it had basically completely gone when I stopped, but I now know that I need to revisit some of the mobility/exercises occasionally.
These two together have meant that I've developed a slight over extension moment in my lumbar. This is how I used to deadlift, and it basically meant that me psoas was hugely over recruited when I was trying to maintain a flat back (which was actually marginally over extended). This then becomes a battle of hip flexors (e.g. psoas) vs hip extensors (glutes, hams). Obviously extensors win, but at the expense of power and massive flexor fatigue.
This is all fixable, but probably not in 3 weeks.
Training 03/02/14
Not having the best run of training! Struck down by a very upset stomach that doesn't seem to be an actually illness.
Squats
bar
60
100
140
160
180
200
215
200x2x6
Plan was for heavy doubles, but as I was ramping up the weights I felt closer and closer to a brown shorts catastrophe. Opted for some doubles, and felt a lot better by the 6th set. Essentially, this session has been switched with Friday.
Bench
bar
60
80
100
110
120
125
130
135 very nice
115x2x6
140 was there for a no hand off PB, but I was running out of time and the doubles were more important
Training 05/01/14
So, today I try to fix my deadlift. I didn't even know if I'd be capable of doing ~220 comfortably and with tidy reps, but with it being so close to comp I had to push it at least reasonably hard. Ideally I'd build up slowly over many weeks from around 200, but that obviously can't happen. Speculative sets all the way up.
Deadlifts
bar
60
100 feeling around for my line
140 reasonably good
180 good line, not very snappy
200 similar, but slightly quicker
220 shape felt good, speed average
240x3 Not bad at all. Middle rep was a little messy, but this was probably at ~85%, which is more or less perfect for the day
227.5x3
227.5x3
227.5x3
All the drops were similar. Speed dropped off very quickly, and I lost my line/shape on a few reps. Core was raped by the end, it's not been used like this in a long time. In summary, pretty good
BTN PP
bar
40
60
80
90
97.5x3 PB
85x5
85x5
OHP
60x5
60x5
Chins
bw x5x5
So, today I try to fix my deadlift. I didn't even know if I'd be capable of doing ~220 comfortably and with tidy reps, but with it being so close to comp I had to push it at least reasonably hard. Ideally I'd build up slowly over many weeks from around 200, but that obviously can't happen. Speculative sets all the way up.
Deadlifts
bar
60
100 feeling around for my line
140 reasonably good
180 good line, not very snappy
200 similar, but slightly quicker
220 shape felt good, speed average
240x3 Not bad at all. Middle rep was a little messy, but this was probably at ~85%, which is more or less perfect for the day
227.5x3
227.5x3
227.5x3
All the drops were similar. Speed dropped off very quickly, and I lost my line/shape on a few reps. Core was raped by the end, it's not been used like this in a long time. In summary, pretty good
BTN PP
bar
40
60
80
90
97.5x3 PB
85x5
85x5
OHP
60x5
60x5
Chins
bw x5x5
Thanks chaps. Duvet you're a kermit 
Training 07/2/14
So, doing that corrective deadlift work has raped my core and erectors. Not at all good for a heavy squat session in my experience, so I wasn't sure what to expect.
Squats
bar
60
100
140 moving well, but I can feel the fatigue in my core and back
160
180
200
215
230
240x2 PB
225x1 nope! Fatigue
200x2
200x2
200x2
Almost died on the second rep of 240, but I got the ****er. Instantly fatigued though, so opted for some lighter doubles.
Bench
bar
60
80
110x2x6
Banded deads
60
100
140
170x2x3
Good.
Video coming tomorrow
Training 07/2/14
So, doing that corrective deadlift work has raped my core and erectors. Not at all good for a heavy squat session in my experience, so I wasn't sure what to expect.
Squats
bar
60
100
140 moving well, but I can feel the fatigue in my core and back
160
180
200
215
230
240x2 PB
225x1 nope! Fatigue
200x2
200x2
200x2
Almost died on the second rep of 240, but I got the ****er. Instantly fatigued though, so opted for some lighter doubles.
Bench
bar
60
80
110x2x6
Banded deads
60
100
140
170x2x3
Good.
Video coming tomorrow
In
I haven't forgotten! Every time I browse training logs I feel like I don't have enough time to reply properlyBro please respond.
Also, in for vids tomorrow
Depth SHOULD be fine. I'm going to back off into a load of light squats next week just to make sure my body knows the position. I don't have any injuries messing with my line this time around, so my only excuse will be stupidity
Yes, as a matter of fact I do...
Thanks chaps
Training 10/2/14
Still feeling pretty beaten up from Fridays squatting (recovery may have also been hampered by a friends weekend birthday celebrations...). Fairly light day planned though.
Squats
bar
60
100
140 lawd, so stiff
160
180
200x3x3
That's all I wanted from today, but it was a lot harder than it should have been! Hitting depth was a struggle too, so much tightness in my hips and right ankle (for some reason...).
Bench
bar
60
80
100
110
120
130
135 messy!
140 no lift off PB. A slow rep, but tidy
120x6x2 comfortable and pretty joocy. Short-ish rests
Mobility work for about 30 mins.
Done.
If I've jinxed myself with my "no injuries at the moment so depth is fine" comment I will be angry. Tapering off volume and intensity now, so hopefully today was an anomaly.
Training 10/2/14
Still feeling pretty beaten up from Fridays squatting (recovery may have also been hampered by a friends weekend birthday celebrations...). Fairly light day planned though.
Squats
bar
60
100
140 lawd, so stiff
160
180
200x3x3
That's all I wanted from today, but it was a lot harder than it should have been! Hitting depth was a struggle too, so much tightness in my hips and right ankle (for some reason...).
Bench
bar
60
80
100
110
120
130
135 messy!
140 no lift off PB. A slow rep, but tidy
120x6x2 comfortable and pretty joocy. Short-ish rests
Mobility work for about 30 mins.
Done.
If I've jinxed myself with my "no injuries at the moment so depth is fine" comment I will be angry. Tapering off volume and intensity now, so hopefully today was an anomaly.
Training 12/2/14
Full of man flu
Deadlifts
bar
60
100
140
180
200
220 moving really well
250x1f2 wtf. Grip failed on my left hand, which is new. Swapped out for a bar with actually knurling
250xf wat
220x2 almost lost my grip!
220x2 REALLY easy. What is going on?
220x2
220x2
220x2
220x2 Still really easy. All these sets were done with a hold at the top of the last rep
Body, y u do dis? Grip was rock solid on my last set. Strong retardations.
BTN PP
some
Chins
some
Rubbish.
Full of man flu
Deadlifts
bar
60
100
140
180
200
220 moving really well
250x1f2 wtf. Grip failed on my left hand, which is new. Swapped out for a bar with actually knurling
250xf wat
220x2 almost lost my grip!
220x2 REALLY easy. What is going on?
220x2
220x2
220x2
220x2 Still really easy. All these sets were done with a hold at the top of the last rep
Body, y u do dis? Grip was rock solid on my last set. Strong retardations.
BTN PP
some
Chins
some
Rubbish.
lolTime to sign up for equipped comps w/straps?
Yeah I think it's just that. Feeling pretty grim today.*cough hook grip cough*
Probably just man flu putting aids in your hands.
^in?
Training 14/2/14
So I'm still feeling pretty ill, but I basically have to train as today is the last chance to work on stuff.
Squats
bar
60
100
140 feeling pretty mobile
160
180 not as fast as I'd like, but depth seems fine today. Feels really heavy on my back though...
200
215x2 really groce!
180x2 still groce. Feeling some pressure in my lower back, try some basic manipulation and there are a couple of huge cracks
180x2 like a feather
180x2 first rep paused because **** you that's why
180x2
180x2
180x2
180x2
*sigh* frustrating again. It's not the end of the world, but I wanted to accumulate some heavier doubles.
Bench
bar
60
80
105x2x6
Fine
Deadlifts with blue band
60
100
150
180x2
190x2
190x2
Nice. Feels like a lot of tension at the top, akin to ~210+~60kg of chain weight. Good reps though, it seems like I've remembered my old pattern pretty quickly. Bodes well for progression after my comp.
Training 14/2/14
So I'm still feeling pretty ill, but I basically have to train as today is the last chance to work on stuff.
Squats
bar
60
100
140 feeling pretty mobile
160
180 not as fast as I'd like, but depth seems fine today. Feels really heavy on my back though...
200
215x2 really groce!
180x2 still groce. Feeling some pressure in my lower back, try some basic manipulation and there are a couple of huge cracks
180x2 like a feather
180x2 first rep paused because **** you that's why
180x2
180x2
180x2
180x2
*sigh* frustrating again. It's not the end of the world, but I wanted to accumulate some heavier doubles.
Bench
bar
60
80
105x2x6
Fine
Deadlifts with blue band
60
100
150
180x2
190x2
190x2
Nice. Feels like a lot of tension at the top, akin to ~210+~60kg of chain weight. Good reps though, it seems like I've remembered my old pattern pretty quickly. Bodes well for progression after my comp.
Mock meet 17/2/14
Still fighting off this man flu Minimal psyche up
Squats
bar
60
100
140
160
180
200
210
Decent enough.
Bench
bar
60
80
100
110
120
130
135
140
Not as good as I'd like. I was struggling to find my grove a bit, but it wasn't bad. All of these were done with a long comp pause, which I haven't done in ages for fear of shoulder 'splosions.
Deadlift
60
100
140
180
200
230
240
Fatigued quite fast on these, but 240 was still pretty comfortable. This could be where I'm punished most for my bad comp build up, as I've not really done much squatting and deadlifting on the same day. Something to address in my next training cycle.
Still fighting off this man flu
Minimal psyche upSquats
bar
60
100
140
160
180
200
210
Decent enough.
Bench
bar
60
80
100
110
120
130
135
140
Not as good as I'd like. I was struggling to find my grove a bit, but it wasn't bad. All of these were done with a long comp pause, which I haven't done in ages for fear of shoulder 'splosions.
Deadlift
60
100
140
180
200
230
240
Fatigued quite fast on these, but 240 was still pretty comfortable. This could be where I'm punished most for my bad comp build up, as I've not really done much squatting and deadlifting on the same day. Something to address in my next training cycle.
Training 19/2/14
Feeling all kinds of rough today. By the time I stepped into the gym I'd had a splitting headache for a few hours, an affliction I never usually have to deal with.
Squats
bar
60
100
140
170x2x4
Blood pressure really russtling my headache jimmies.
Bench with long pause
bar
60
90
110x2x5
Mostly fine.
Banded deadlifts
60
100
150
150 +band x2
170x2x4
Groce in my head, nice reps.
Feeling all kinds of rough today. By the time I stepped into the gym I'd had a splitting headache for a few hours, an affliction I never usually have to deal with.
Squats
bar
60
100
140
170x2x4
Blood pressure really russtling my headache jimmies.
Bench with long pause
bar
60
90
110x2x5
Mostly fine.
Banded deadlifts
60
100
150
150 +band x2
170x2x4
Groce in my head, nice reps.
West Midlands Comp 23/2/14
So, this is my first comp in in a year, and the first comp as a proper 93kg lifter after a year of getting fat. The timing wasn't great, coming out of Christmas/New Year I was pretty sure this wasn't going to happen and so was pretty happy to leave my weight quite high. Then three weeks out everything gets confirmed and it's time to drop weight. ****. Squats continued to feel pretty good throughout my calorie deficit, but I was also attacked by the fear of not making depth after last years debacle. Filming from my left side in training (not always possible) told me I was right on the borderline. Bench continues to be at the mercy of my almost separated left shoulder, so I wasn't expected anything big. Despite changing up my deadlift technique a few weeks ago things were feeling pretty good, although I hadn't tested heavy weights.
Thankfully, dropping weight and water manipulation went really well this time, possibly due to a few tweaks. On Sunday morning I didn't feel like I was dying, so I was on a peeb already.
Weighed in at 92.3kg, and started rehydrating/carbing up as quickly as possible. Again, some changes I made to my routine seem to have prevented massive bloating at this stage.
Squats
I had quite a long time to warm up, which was great. Even had time to bring out the car buffer, which confused (impressed?) everyone in the hall. When it came to warming up with the bar, I was feeling pretty good, and everything was moving well. I got Dom to check my depth, which he said was fine
First attempt: 210kg
This might seem a little conservative given my recent squatting, but I wanted to absolutely smash it. It turned out to be extremely easy, so my confidence was somewhat restored.
Second attempt: 225kg comp PB
I was going to ask for 222.5 for a 2.5kg comp pb, but was told I was being stupid given how easy that was. This was still pretty comfortable, although I received one flag from a side judge for depth. It turns out that my hips have actually become slightly asymmetrical, leaving the left side looking to be not quite at depth while the right side is. The videos I have been taking in training now made sense.
Third attempt: 237.5kg comp PB
I was advised to do either 235 or 237.5, and chose the latter because of how good I was feeling. 240 would have gone too, but I can save that for my next comp.
Bench
My shoulder was behaving well through my warm ups, but the floor was slippy so couldn't warm up with leg drive. Benching had gone terribly in my mock meet on Monday, so I was only hoping to scrape 140 or so.
First attempt: 130
Absolutely smoked it. Intredasting.
Second attempt: 140
Again, easy. Well this is new...
Third attempt: 147.5 comp and all time PB
BOOM! Very pleasing. My shoulder moved a little bit here, but I was able to muscle through it.
Deadlift
Warm ups felt good until 200, which felt slow and uncoordinated. 220 was a little better, but I was happy with my choice of opener...
First attempt: 240
Easy enough, but my line was a little off.
Second attempt: 250 comp PB
Much better, things somehow clicked back into place.
Third attempt: 262.5 comp and all time PB
Pleasantly fast. Hamstrings were fatigued at this point and caused me to do a little dance on the way up, but this was still the easiest 260+ has ever felt. With more time bedding in my technique and conditioning my hamstrings, there would definitely have been something big here.
Total: 647.5kg PB
Bodyweight: 92.3kg
WILKS: 408.3
For comparison, here is Monday's mock meet:
So, this is my first comp in in a year, and the first comp as a proper 93kg lifter after a year of getting fat. The timing wasn't great, coming out of Christmas/New Year I was pretty sure this wasn't going to happen and so was pretty happy to leave my weight quite high. Then three weeks out everything gets confirmed and it's time to drop weight. ****. Squats continued to feel pretty good throughout my calorie deficit, but I was also attacked by the fear of not making depth after last years debacle. Filming from my left side in training (not always possible) told me I was right on the borderline. Bench continues to be at the mercy of my almost separated left shoulder, so I wasn't expected anything big. Despite changing up my deadlift technique a few weeks ago things were feeling pretty good, although I hadn't tested heavy weights.
Thankfully, dropping weight and water manipulation went really well this time, possibly due to a few tweaks. On Sunday morning I didn't feel like I was dying, so I was on a peeb already.
Weighed in at 92.3kg, and started rehydrating/carbing up as quickly as possible. Again, some changes I made to my routine seem to have prevented massive bloating at this stage.
Squats
I had quite a long time to warm up, which was great. Even had time to bring out the car buffer, which confused (impressed?) everyone in the hall. When it came to warming up with the bar, I was feeling pretty good, and everything was moving well. I got Dom to check my depth, which he said was fine
First attempt: 210kg
This might seem a little conservative given my recent squatting, but I wanted to absolutely smash it. It turned out to be extremely easy, so my confidence was somewhat restored.
Second attempt: 225kg comp PB
I was going to ask for 222.5 for a 2.5kg comp pb, but was told I was being stupid given how easy that was. This was still pretty comfortable, although I received one flag from a side judge for depth. It turns out that my hips have actually become slightly asymmetrical, leaving the left side looking to be not quite at depth while the right side is. The videos I have been taking in training now made sense.
Third attempt: 237.5kg comp PB
I was advised to do either 235 or 237.5, and chose the latter because of how good I was feeling. 240 would have gone too, but I can save that for my next comp.
Bench
My shoulder was behaving well through my warm ups, but the floor was slippy so couldn't warm up with leg drive. Benching had gone terribly in my mock meet on Monday, so I was only hoping to scrape 140 or so.
First attempt: 130
Absolutely smoked it. Intredasting.
Second attempt: 140
Again, easy. Well this is new...
Third attempt: 147.5 comp and all time PB
BOOM! Very pleasing. My shoulder moved a little bit here, but I was able to muscle through it.
Deadlift
Warm ups felt good until 200, which felt slow and uncoordinated. 220 was a little better, but I was happy with my choice of opener...
First attempt: 240
Easy enough, but my line was a little off.
Second attempt: 250 comp PB
Much better, things somehow clicked back into place.
Third attempt: 262.5 comp and all time PB
Pleasantly fast. Hamstrings were fatigued at this point and caused me to do a little dance on the way up, but this was still the easiest 260+ has ever felt. With more time bedding in my technique and conditioning my hamstrings, there would definitely have been something big here.
Total: 647.5kg PB
Bodyweight: 92.3kg
WILKS: 408.3
For comparison, here is Monday's mock meet:
Last edited:
<3
I will settle for one of the strongest guys in the country, when I hit my 700kg total.
Having said that, settle is a strong word.
Glad you enjoyed it mate, it was good to have a little catch up.
Training 25/2/14
Semi-deload/pump week.
Bench
bar
60
80
100
110
120
125
130 almost lost it towards my feet lols
107.5x3x8
OHP
bar
40
60x5
65x5
60x5
60x5
55x5
55x5
Single arm incline DB bench
20x8
22.5x8x3
Vertical seat DB press
15x8x3
Band face pulls
12x3
Tricep cable push down
12x3
Lateral raise
12x3
EZ bar front raise
12x3
Semi-deload/pump week.
Bench
bar
60
80
100
110
120
125
130 almost lost it towards my feet lols
107.5x3x8
OHP
bar
40
60x5
65x5
60x5
60x5
55x5
55x5
Single arm incline DB bench
20x8
22.5x8x3
Vertical seat DB press
15x8x3
Band face pulls
12x3
Tricep cable push down
12x3
Lateral raise
12x3
EZ bar front raise
12x3
Training 3/3/14
New training cycle starts here. I completely forgot to programme it, so was late getting to the gym and massively rushed But who was conditioning?
Squats
bar
60
100
140
160
180x5
190x5
185x5
180x5
Still feeling this weird lower back thing. Some exploratory mobility reveals that it is in fact glute based, so my angus got a severe peppering.
RDLs
60
100
140
190x5
182.5x5
182.5x5
Bench
bar
60
80
100
110
120
125
130 not bad, but there is some mobility work to be done
105x3x8
8 sets is groze
Deficit Bulgarian split squats
15x6
20x6x4
Why did I feel like I missed these enough to programme them back in?! Comfortable weights to ease back in, legs still jelly. Got two more weeks of these ****ers now
Cable tricep push down
12x3
New training cycle starts here. I completely forgot to programme it, so was late getting to the gym and massively rushed
But who was conditioning?Squats
bar
60
100
140
160
180x5
190x5
185x5
180x5
Still feeling this weird lower back thing. Some exploratory mobility reveals that it is in fact glute based, so my angus got a severe peppering.
RDLs
60
100
140
190x5
182.5x5
182.5x5
Bench
bar
60
80
100
110
120
125
130 not bad, but there is some mobility work to be done
105x3x8
8 sets is groze
Deficit Bulgarian split squats
15x6
20x6x4
Why did I feel like I missed these enough to programme them back in?! Comfortable weights to ease back in, legs still jelly. Got two more weeks of these ****ers now
Cable tricep push down
12x3
Training 5/3/14
Crippling DOMS from DBSS.
Deadlifts
bar - CAN'T MOVE
60
100
140
180 easy but really slow
200
220x5
210x5
210x5 a bit better
210x5 much faster
210x5
Body y u do dis
Deadlift stance good mornings
60
100
140
160x6x3
Chins
bw x5
+10x5
+12.5x5x3
BOR
80x10x3
No time for curls too much time spent getting legs to respond for deadlifts.
Crippling DOMS from DBSS.
Deadlifts
bar - CAN'T MOVE
60
100
140
180 easy but really slow
200
220x5
210x5
210x5 a bit better
210x5 much faster
210x5
Body y u do dis
Deadlift stance good mornings
60
100
140
160x6x3
Chins
bw x5
+10x5
+12.5x5x3
BOR
80x10x3
No time for curls
too much time spent getting legs to respond for deadlifts.