icecold's training log

[icecold]

Training 7/3/14

Squats
bar
60
100
140
160
180
200x4
190x4x4
Nice

Bench
bar
60
80
100
112.5x2x8
Need more pec lovin

High bar squats
60
100
120x5
140x5x3 - last rep of each set paused for a something count
Relatively light to make sure I don't explode anything

OHP
bar
40
60x5x5
Pec was messing with my shoulder position here too

Face pulls
red band x12x3

Curls
15x12x3
12.5x12

Pallof press
blue band x8x3

 

[icecold]

Cheers mate! Good to see you're still plugging away, when is your next comp?

 

[icecold]

I shall await a mighty total!


Training 10/3/14

Squats
bar
60
100
140
160
180
205x5
192.5x5x4
Felt good today. Kept the rests relatively short. Nearly died.

Bench
bar
60
80
100
110
120
130
135
112.5x3x8
Better today, still need more pec/shoulder mobility

RDL (beltless)
60
100
140
190x5x3 last reps paused
A bit too light, but couldn't be bothered to mess around with plates

Deficit Bulgarians
bw x10
25x6x4
Again, a comfortable weight. It still slayed me

Tricep cable stuff
some

 

[icecold]

Soft tissue work then all angles of stretching until I feel like I've made progress. Also, if my bad shoulder is hanging a little high, I'll stretch until it's level with the other side (sometimes needs neck/trap stuff).

 

[icecold]

Training 12/3/14

But who was recovery from Monday?

Deadlift
bar
60
100 lawd. Can't move
140
180 sloooooowwww
200
220 eurgh
235x5
222.5x5x2 (x3? I forget)
So slow, but the reps went up. My glutes are still in a state from Monday (giggity?), not a fun day. However, thinking about it now I think this is close to a peeb.

Chins
bw x10
+15x5x3

BOR
80x5
100x5
110x5
110x5
100x5
60x20

Lat iso pull down
something x15x2 (60 seconds rest)

Pallof press
blue band x10x3

 

[icecold]

Just checked and 5 rep PB is 240. Wat. I might make it after all, I could have done that today despite not being able to move.

 

[icecold]

Training 14/3/14

Squats
bar
60
100
140
160
180
200
215x3
202.5x3x3

Bench
112.5x2x8

High bar squats
150x5x3

Some other stuff? I forget

 

[icecold]

Training 17/03/14

Squats
bar
60
100
140
160
180 joocy
200
215x5 PB
202.5x5x2
Good squats today! Comfortable PB.

Bench
bar
60
80
100
110
120
125
130 more there but I was a little short of time
120x3x6 lawd
That was coming close to as much as I can rep comfortably with my shoulder. Hopefully this number will continue to slowly improve.

RDL beltless
100
140
200x5
200x5
200x5
Last reps paused, all easy.

DBSS
bw x8
27.5x5x4
Comfortable but horrible

OHP
bar
50
60x5
70x5
62.5x5x2

Tricep cable push down and over head extension
lots

Good session!

 

[icecold]

What's the plan with your training now? Prepping for finals etc

Yeah pretty much. I'm already thinking about nationals in Oct, so this stuff is all part of a slow build up. I have some targets in mind that I need to work really hard for, so it all needs to start now.

I'm actually losing a bit of weight at the moment too, so I'm walking the tightrope of losing all of my gains and feeling flimsy and loose.

 

[icecold]

Missed a load of logging...

Training 19/3/14

Deads
60
100
140
180
200
220
245x4 PB wanted 5, but it was going to be slower than was useful to me
220x1 lawd
200x5x3 v slow negatives
A lot of fatigue from monday still, I'll have to tweak the programming slightly. Still a peeb though!

Chins
bw x10
20x5x3 I think

Deadlift stance GMs
100
140
170x5x3 PB?
These are becoming some kind of horrible bracing cardio nightmare

BOR
60x5
80x5
100x5x4
Lot of fatigue here

DB row
45x10x3
Not done these in a long time, enjoyable

Curls
Yes.

 

[icecold]

Training 21/3/14

Squats
bar
60
100
140
160
180 not feeling quite right
200 nope, change of plan
180x3x5 paused squats
Very tight in my high adductor area. The paused squats really helped loosen me up though, and was feeling more or less fine afterwards


Bench - with slingshot!
bar
60
80
100
110
120
130
140
150 fast! slingshot off
112.5x2x8 really easy
Good fun!

High bar squats
100
140
170x3x3 PB?

OHP
60x5
60x5
60x10
Wtf? Another random day of being much better overhead

 

[icecold]

Sub max mock meet (with normal bench training)

Squats
bar
60
100
140
160
180
200 very fast
220
230 comfortable

Bench
bar
60
80
100
110
120
125
130
135 almost lost it!
125x2x6
Actual bench was very slippery, and I couldn't set up properly. A wipe down and lots of chalk half way through the drop sets fixed it

Deads
100
140
180
200
225
250 pretty easy

615 total

 

[icecold]

I do them for a couple of reasons. The official rationale in programming is that they help keep my tendons healthy, but there is a little bit of vanity thrown in too. Additionally, I think there is something to be said for their influence on shoulder stability; swinging your arm around while keeping your shoulder in a good position stimulates all kinds of shoulder bits. We're not talking big hypertrophy here, but if there is a weak point it will burn.


So, I missed my full mock meet on Friday because I was ill. No big deal, although I was pretty sure there were some peebs lurking. Rather than progress through my programming structure, I'm just going to repeat the last block with a couple of tweaks.

 

[icecold]

Training 31/4/14

Truncated session today as I've not completely shaken off my aids, and also the gym closed early. Did the important stuff though.

Squats
bar
60
100
140
160
180
195x5
185x5x4
Fine

Bench
bar
60
80
100
110
120
130
112.5x2x6
All easy with short rests. Long pauses on some reps.

 

[icecold]

Turns out the aids was due to some wisdom tooth jostling.

Training 2/4/14

Deadlifts
bar
60
100 all kinds of tight
140
180 really fast, felt like nothing in my hands
200
222.5x5
212.5x5x2
Strong fatigue

DSGMs (beltless)
60
100
140x5x3
100x5 paused

BOR
60
80
100x5x3

That will do

 

[icecold]

Forgot to mention the paused stuff. That was particularly horrible!

 

[icecold]

Training 04/04/14

Lawd

Sqauts
bar
60
100
140
160
180
205x5

Box squats
100
140x5
150x5x2

Bench
bar
60
80
100
112.5x2x8 all long paused

Paused beltless deadlifts
70
110
140
180
200x3
190x3x2


OH tricep extension
all kinds

out

 

[icecold]

Training 7/4/14

Strong 1 hour training session. RIP.

Squats
bar
60
100
140
160
180
205x5
190x5x2
Good, but short rests pls go

Bench
bar
60
80
100
110
120
130x1
120x1
120x1
120x1
120x1
120x1
120x1
120x1
120x1
60 second (ish) rests and long pauses

Box Squats
100
140
160x5
165x5
160x5

Collapse.

 

[icecold]

I kind of don't want to have to change my training to peak for a comp. If I find that one fits in with a wave of training then I'll do it, otherwise it's next stop nationals

Missed logs of peace. I've been really busy so training has basically been stripped to the bare minimum. Back to normal this week.


9/4/14

Deads
top set of 235x5 or 230... and then 220x5x2

As much back work as I could fit into 30 mins


14/4/14

Squats
bar
60
100
140
160
180
190x5
180x5x4

Bench
bar
60
90
110
120
130
135
125x1x5

Box squats
100
140x5
150x5
155x5x2


15/9/14

Errrr... wtf did I do??? Oh yeah

squats
bar
60
100
140x3
140x3
140x3
140x3
140x3

OHP
bar
40x5
60x5
65x5
65x5
60x5
60x5
40x10
40x10

Inverted KB press
something

Tricep cable pushdown
3 sets

Tricep cable overhead
3 sets


16/4/14

Deads
bar
60
100
140
180
200
225x5
215x5
215x5
215x5
215x5
I've decided to drop my percentages for deadlift working sets, I like it.

Chins
bw x10
+17.5x5x5

BOR
100x5x3

Machine row
15
15
12
...increasing weight

Wide grip lat pull down
15
15
12

Close V grip lat pull down
15
15
15

Holy pump!

 

[icecold]

18/4/14

Training with FF and his training partner.

Had a lot of work on my adductors from my physio the day before so was being a little cautious with squats.

Squats
bar
60
100
140
160
180
200x4
210x4
200x4
200x4
200x4 last rep paused because everyone else had and I will not be beaten

Bench
bar
60
80
100
110
120 - actual bench in this gym is terrible, aborted heavy-ish singles
112.5x2x7