icecold's training log
- Thread starter icecold
- Start date
21/4/14
Still having to use an alternate phaggy gym. Despite redoing and replacing almost everything, it's still ****. Lots of bars, but only one is straight and it has broken sleeves. The rest of the (quite badly bent) bars whip around like crazy. New plates, but nowhere near enough. Terrible, TERRIBLE crossfit rigs to squat out of. And the bench is still terrible.
Oh, and on the mirrors in front of the squatting stations there are tape markers telling you how deep to go for a "full" and "deep" squat. I don't even...
To top it all off, there is a high concentration of curl bros and utter douchebags.
But anyway, this is the last session there.
Squats
bar
60
100
140
160
180
200x5 lawd. The bar has basically already given up and is sagging in the rack. Rated to 700lb? lol
210x5
200x5
200x5
200x5
Short rests, RIP.
Some guy also came up to me and said, "oh so are those single ply knee sleeves?"
That was it, time ran out. Had to wait for a plethora of bros to finish waving stuff around in the racks, so didn't have time for anything else. Helped the staff tidy up because the place had been left an absolute mess, no "thank you" received :/
Still having to use an alternate phaggy gym. Despite redoing and replacing almost everything, it's still ****. Lots of bars, but only one is straight and it has broken sleeves. The rest of the (quite badly bent) bars whip around like crazy. New plates, but nowhere near enough. Terrible, TERRIBLE crossfit rigs to squat out of. And the bench is still terrible.
Oh, and on the mirrors in front of the squatting stations there are tape markers telling you how deep to go for a "full" and "deep" squat. I don't even...
To top it all off, there is a high concentration of curl bros and utter douchebags.
But anyway, this is the last session there.
Squats
bar
60
100
140
160
180
200x5 lawd. The bar has basically already given up and is sagging in the rack. Rated to 700lb? lol
210x5
200x5
200x5
200x5
Short rests, RIP.
Some guy also came up to me and said, "oh so are those single ply knee sleeves?"
That was it, time ran out. Had to wait for a plethora of bros to finish waving stuff around in the racks, so didn't have time for anything else. Helped the staff tidy up because the place had been left an absolute mess, no "thank you" received :/
This might be an option. I'd have to discuss it with the phaggy gym though.
I can imagine the delicious Bert stares now...
Training 22/4/14
Bench
bar
60
90
110
120
130
135
140
132.5x1x3
Box squats
bar
60
100
130
160x5
170x5
175x5 PB
165x5
165x5
OHP
bar
50x5
60x5
70x5
65x5
65x5
65x5
23/4/14
Feeling groze.
Deads
Warmed up to 225, felt like AIDS, decided not to deadlift.
Rest of workout: all kinds of back work
25/4/14
Felt better. Also saw my physio to work on my adductors, which have gotten really ropey recently. With this in mind I didn't know what to expect from today's squats, so I decided to just see what would happen with 220. My plan called for 4 reps, which would give me a small (and pretty pointless) PB, but I wouldn't be annoyed with 3.
Squats
bar
60
100
140
160
180
200 - not feeling fantastic here, bottom position feels uncomfortable
220x6 !! Wat. Huge PB.
210x4
210x4
210x4
This may bode well.
26/4/14
Bench
bar
60
80
100
112.5x2x8
Paused deads
bar
60
100
140
180
200
222.5x3
210x3
Lawd. Fatigue.
Feeling groze.
Deads
Warmed up to 225, felt like AIDS, decided not to deadlift.
Rest of workout: all kinds of back work
25/4/14
Felt better. Also saw my physio to work on my adductors, which have gotten really ropey recently. With this in mind I didn't know what to expect from today's squats, so I decided to just see what would happen with 220. My plan called for 4 reps, which would give me a small (and pretty pointless) PB, but I wouldn't be annoyed with 3.
Squats
bar
60
100
140
160
180
200 - not feeling fantastic here, bottom position feels uncomfortable
220x6 !! Wat. Huge PB.
210x4
210x4
210x4
This may bode well.
26/4/14
Bench
bar
60
80
100
112.5x2x8
Paused deads
bar
60
100
140
180
200
222.5x3
210x3
Lawd. Fatigue.
Mock Meet 2/5/14
Deload week happened, didn't really do my usual training apart from Monday's sub max singles. I was going to be really pushed for time and my shoulder/pec hadn't been behaving, so I was going to see what I could get done.
Squats
bar
60
100
140
160
180
200 not feeling like I'm hitting my grove properly up to this point, and here I hit a line that made my left adductor feel very vulnerable...
225 better, but did not feel fast
250 +10kg PB felt really good, not sure how
255 PB good again, would have been silly not to add more...
260 PB!
Well, that was awesome. I had no idea I had +20kg on my last PB, I was going to be very happy with 250kg and move on. Having done 3 reps with >95% with weights I've not lifted before is even better. The three top sets felt very heavy on my back, and although the walkouts were fine I felt more crushed then I can remember. This obviously makes sense, but it was still a shock to the system considering the heaviest weight I've squatted since Feb was 220kg.
All this extra PBing meant there wasn't really time for anything else. I warmed up a bit for bench but didn't want to rush it.
I had time for a really short session on Saturday so I thought I'd see if I could deadlift. The answer was a firm no from my QL and erectors. Not really too bothered, although now my squat is only 2.5kg off my deadlift :/
Deload week happened, didn't really do my usual training apart from Monday's sub max singles. I was going to be really pushed for time and my shoulder/pec hadn't been behaving, so I was going to see what I could get done.
Squats
bar
60
100
140
160
180
200 not feeling like I'm hitting my grove properly up to this point, and here I hit a line that made my left adductor feel very vulnerable...
225 better, but did not feel fast
250 +10kg PB felt really good, not sure how
255 PB good again, would have been silly not to add more...
260 PB!
Well, that was awesome. I had no idea I had +20kg on my last PB, I was going to be very happy with 250kg and move on. Having done 3 reps with >95% with weights I've not lifted before is even better. The three top sets felt very heavy on my back, and although the walkouts were fine I felt more crushed then I can remember. This obviously makes sense, but it was still a shock to the system considering the heaviest weight I've squatted since Feb was 220kg.
All this extra PBing meant there wasn't really time for anything else. I warmed up a bit for bench but didn't want to rush it.
I had time for a really short session on Saturday so I thought I'd see if I could deadlift. The answer was a firm no from my QL and erectors. Not really too bothered, although now my squat is only 2.5kg off my deadlift :/
Still lifting, just haven't logged. Had a minor pull in my right glute the week after the squat peeb which I wanted to be very careful with. Mostly fine now, power is a bit off on deads but squatting is back to normal. I've working with limited training time too so I've just smashed volume once per week on everything.
This week I started a big squat taper, and will be working to build the foundations of my deadlift back.
Monday was:
Squats
220x1
195x3 (wrong weight!)
185x3x7
Bench
130x1
122.5x3x some amount of sets
Wednesday
Deads
210x5
220x2 (felt glute slightly)
180x8x3 lawd reps pls go
BORs x lots
ISO pull down thing
This week I started a big squat taper, and will be working to build the foundations of my deadlift back.
Monday was:
Squats
220x1
195x3 (wrong weight!)
185x3x7
Bench
130x1
122.5x3x some amount of sets
Wednesday
Deads
210x5
220x2 (felt glute slightly)
180x8x3 lawd reps pls go
BORs x lots
ISO pull down thing
Bit of an update dump.
After borking myself slightly at the strongman meet I had to postpone and restart my squat programme. So...
30/6/14
Squats
220x1
185x3x8
Bench
130x1
115x2x6
other stuff
2/7/14
Deads
minor hamstring pull on both legs. Stronman meet pls
Other stuff
4/7/14
Squats
185x2x8
Bench
115x2x8
Paused deads
200x3
7/7/14
Squats
185x2x some
Bench
bar
70
110
120
130
140
122.5x1x8
9/7/14
Took a chunk out of my index finger on monday, can't to intended deads
Paused beltless deads
180x3x5
Good mornings
Chins
RDL
BORs
12/7/14
Squats
197.5x3x8
Other stuff
14/7/14
Bench
bar
60
100
120
130
140 nice
127.5x1x7 got faster
15/7/14
Squats
185x2x8
Sumo deads
just playing with some singles
After borking myself slightly at the strongman meet I had to postpone and restart my squat programme. So...
30/6/14
Squats
220x1
185x3x8
Bench
130x1
115x2x6
other stuff
2/7/14
Deads
minor hamstring pull on both legs. Stronman meet pls
Other stuff
4/7/14
Squats
185x2x8
Bench
115x2x8
Paused deads
200x3
7/7/14
Squats
185x2x some
Bench
bar
70
110
120
130
140
122.5x1x8
9/7/14
Took a chunk out of my index finger on monday, can't to intended deads
Paused beltless deads
180x3x5
Good mornings
Chins
RDL
BORs
12/7/14
Squats
197.5x3x8
Other stuff
14/7/14
Bench
bar
60
100
120
130
140 nice
127.5x1x7 got faster
15/7/14
Squats
185x2x8
Sumo deads
just playing with some singles
Training 16/7/14
Hoping to be able to ease into some good deadlifting volume today. Finger isn't painful any more which will help!
Deads
bar
60
100
140
160
180
200
210x5 a little slow, and some stiffness still in hammies/adductors. Easy as it should be
200x5x3 stiffness went, sets got faster
Beltless good mornings
bar
60x3
100x3
120x6x3
Chins
bx x5
15x3
25x3
35x3x3
RDLs
100x15
Ran out of time but wanted to get some ROM through hammies/adductors
Hoping to be able to ease into some good deadlifting volume today. Finger isn't painful any more which will help!
Deads
bar
60
100
140
160
180
200
210x5 a little slow, and some stiffness still in hammies/adductors. Easy as it should be
200x5x3 stiffness went, sets got faster
Beltless good mornings
bar
60x3
100x3
120x6x3
Chins
bx x5
15x3
25x3
35x3x3
RDLs
100x15
Ran out of time but wanted to get some ROM through hammies/adductors
Training 18/7/14
Lower back and posterior chain is still fried from Weds, which never bodes well for a heavy squat session
Added to this, the gym was an oven. Yay.
Squat
bar
60
100 - ankle is having a tight day. Such problems...
140
160 very uncomfortable at depth
180
200 better
210x3 gross
210x3 good
210x3 good lord
210x3 good lord I'm overheating
210x3 good lord I'm overheating and I might die
210x3 RIP
Not the tidiest squats I've ever done, but I got all of the work done.
Bench
bar
60
97.5
115x2x4
Fin
Leave gym covered in sweat hoping to cool off outside. Nope, it's about 1 degree cooler. Time to find a sport that involves not moving in a ice bath.
Lower back and posterior chain is still fried from Weds, which never bodes well for a heavy squat session
Added to this, the gym was an oven. Yay.Squat
bar
60
100 - ankle is having a tight day. Such problems...
140
160 very uncomfortable at depth
180
200 better
210x3 gross
210x3 good
210x3 good lord
210x3 good lord I'm overheating
210x3 good lord I'm overheating and I might die
210x3 RIP
Not the tidiest squats I've ever done, but I got all of the work done.
Bench
bar
60
97.5
115x2x4
Fin
Leave gym covered in sweat hoping to cool off outside. Nope, it's about 1 degree cooler. Time to find a sport that involves not moving in a ice bath.
Yeah I'll get there, sore today but my back feels stronger.
Paused deads
bar
60
100
140 gross
180
200x3
190x3
190x3
1st rep of 200 was painful and slow, but then the last two flew up. Technically very good, so I'm just very fatigued. This is the first time I've done these the day after heavy squatting for months, so I expect the numbers to climb steadily.
OHP
bar
40x6
60x5
70x5
60x5
50x5
50x5
Lots of OH shrugs too.
Biceps
Paused deads
bar
60
100
140 gross
180
200x3
190x3
190x3
1st rep of 200 was painful and slow, but then the last two flew up. Technically very good, so I'm just very fatigued. This is the first time I've done these the day after heavy squatting for months, so I expect the numbers to climb steadily.
OHP
bar
40x6
60x5
70x5
60x5
50x5
50x5
Lots of OH shrugs too.
Biceps
Training 21/7/14
Did loads of stretching over the weekend and felt a lot better.
Squats
bar
60
100
140
160
180
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
Felt a bit sluggish on the warm ups, but the work sets were all easy and jooced.
Bench
bar
60
80
100
110
120
135x1
135x1
135x1
Didn't have time for a heavier initial single, but did these three in about 5 mins. They got faster, even though I only had about 60 seconds rest for the last set.
Box squats
100x2
140x5
150x5
150x5
Comfortable, a decent starting point. These are very easy if let my posterior chain do the work, so I'm forcing my quads and glutes to coordinate and it's gross.
Great session, recovery has become a thing my body does again. Also, next week is planned to be a big bench week, provided that my shoulder keeps cooperating.
Did loads of stretching over the weekend and felt a lot better.
Squats
bar
60
100
140
160
180
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
Felt a bit sluggish on the warm ups, but the work sets were all easy and jooced.
Bench
bar
60
80
100
110
120
135x1
135x1
135x1
Didn't have time for a heavier initial single, but did these three in about 5 mins. They got faster, even though I only had about 60 seconds rest for the last set.
Box squats
100x2
140x5
150x5
150x5
Comfortable, a decent starting point. These are very easy if let my posterior chain do the work, so I'm forcing my quads and glutes to coordinate and it's gross.
Great session, recovery has become a thing my body does again. Also, next week is planned to be a big bench week, provided that my shoulder keeps cooperating.
Last edited:
Training 23/7/14
Deads
bar
60
100
140
180 slooooooow
200
220x5 last rep faster than first
210x5
210x5
210x5 all easy until I'm gassed at this point
Beltless DL stance GMs
60
100
130x6
130x6
130x6
Well these got easy
Chins
bw x6
15x3
25x3
37.5x3
37.5x3
37.5x3
Beltless RDL
140x5
100x15
Deads
bar
60
100
140
180 slooooooow
200
220x5 last rep faster than first
210x5
210x5
210x5 all easy until I'm gassed at this point
Beltless DL stance GMs
60
100
130x6
130x6
130x6
Well these got easy
Chins
bw x6
15x3
25x3
37.5x3
37.5x3
37.5x3
Beltless RDL
140x5
100x15
Need moar chins though. I have felt less of a man ever since the waif of a coach at on of my UKSCA seminars told me he did 50x3
Training 25/7/14
Squats
Aborted after first set. I've been doing a lot of aggressive mobility and my line was shot to pieces. My lower back is also shattered at the moment from all of the volume I'm doing on deadlift day, and these combined felt terrible.
Bench
115x2x8
Other stuff
Training 26/7/14
Gym is technically closed for a "deep clean"
confused, but we took some stuff outside.
Paused deads
215x3 first rep gross
205x3 first rep less gross
205x3
Not sure why my first reps on deadlift variations are so bad at the moment
KB swings
Some basic ankle/running stuff
Training 28/7/14
Squats
bar
60
100
140
160
180
200
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
That was tough. Mostly limited by my lower back being fatigued, so much so that I'm relieved to have completed the work!
Bench
125x1
115x2
Got distracted by someone with broken knees and ran out of time.
Training 25/7/14
Squats
Aborted after first set. I've been doing a lot of aggressive mobility and my line was shot to pieces. My lower back is also shattered at the moment from all of the volume I'm doing on deadlift day, and these combined felt terrible.
Bench
115x2x8
Other stuff
Training 26/7/14
Gym is technically closed for a "deep clean"
confused, but we took some stuff outside.Paused deads
215x3 first rep gross
205x3 first rep less gross
205x3
Not sure why my first reps on deadlift variations are so bad at the moment
KB swings
Some basic ankle/running stuff
Training 28/7/14
Squats
bar
60
100
140
160
180
200
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
That was tough. Mostly limited by my lower back being fatigued, so much so that I'm relieved to have completed the work!
Bench
125x1
115x2
Got distracted by someone with broken knees and ran out of time.