icecold's training log
- Thread starter icecold
- Start date
I think a lot of progress has been made because my shoulders work better. More gains pls.Wrote up Friday's session then managed to leave the page without posting...
1/8/14
Squats
200x2x8
Bench
140
Meant to be going heavier, but nothing felt right
100x12 PB? shouldn't have done this either, shoulder felt groze
2/8/14
Box squats
bar
60 lawd so stiff
100
120
140x5
150x5
160x5
160x5
Pretty good in the end. Keeping a good amount in the tank.
Paused deads
60
100
140 feels fatigued
180
200
220x3 weirdly, quite easy. Felt good for another 10kg
4/8/14
So this is the start of my moderately light week. Very much in need of it because I feel beaten up everywhere. It's taking a long time to be able to warm up and move properly, and today's squats were a good example of this. It took me until my 3rd or 4th working set to feel like I had any speed at all.
Squats
bar
60
100
140
160 Dom accidentally left his camera on and recorded this, moving so cautiously into the hole and so slowly out! Technically fine though
180
200x2x6
Bench
bar
60
80
100x5 testing out if I wanted to do reps this week. I do not
110
120
130
110x3x8
Surprisingly good. Shoulder held together ok, but was still a little tight from doing 100x12
1/8/14
Squats
200x2x8
Bench
140
Meant to be going heavier, but nothing felt right
100x12 PB? shouldn't have done this either, shoulder felt groze
2/8/14
Box squats
bar
60 lawd so stiff
100
120
140x5
150x5
160x5
160x5
Pretty good in the end. Keeping a good amount in the tank.
Paused deads
60
100
140 feels fatigued
180
200
220x3 weirdly, quite easy. Felt good for another 10kg
4/8/14
So this is the start of my moderately light week. Very much in need of it because I feel beaten up everywhere. It's taking a long time to be able to warm up and move properly, and today's squats were a good example of this. It took me until my 3rd or 4th working set to feel like I had any speed at all.
Squats
bar
60
100
140
160 Dom accidentally left his camera on and recorded this, moving so cautiously into the hole and so slowly out! Technically fine though
180
200x2x6
Bench
bar
60
80
100x5 testing out if I wanted to do reps this week. I do not
110
120
130
110x3x8
Surprisingly good. Shoulder held together ok, but was still a little tight from doing 100x12
Training 06/08/14
More of light recovery week.
Deads
bar
60
100
140
180
200x5x2
belt off
180x5x4 - all very easy
200x1 - wanted to video with something a little more challenging on the bar. It wasn't challenging...
So that was interesting. Doing the lighter beltless stuff allowed me to really drive properly, and I felt my adductors firing properly for the first time in a long time. I'm guessing that poor tissue quality and pain has caused some inhibition.
Beltless DL stance GMs
60
100
150x6x3 PB and
Chins
bw x5
27.5x3x5
More sets for this lighter week.
Beltless RDLs
100x8
140x8x3
Aiming to really challenge the extent of my hip flexion, bar basically on the ground
More of light recovery week.
Deads
bar
60
100
140
180
200x5x2
belt off
180x5x4 - all very easy
200x1 - wanted to video with something a little more challenging on the bar. It wasn't challenging...
So that was interesting. Doing the lighter beltless stuff allowed me to really drive properly, and I felt my adductors firing properly for the first time in a long time. I'm guessing that poor tissue quality and pain has caused some inhibition.
Beltless DL stance GMs
60
100
150x6x3 PB and
Chins
bw x5
27.5x3x5
More sets for this lighter week.
Beltless RDLs
100x8
140x8x3
Aiming to really challenge the extent of my hip flexion, bar basically on the ground
So I forgot to log again...
Highlights:
9/8/14
Chain deads
200x3
Pretty good. PB is 220x2, and there was a lot more there today
11/8/14
Squat rehab
Bench
130x1
117.5x3x8
13/8/14
Deads
220x5
210x5x3
180x8 beltless
Chins
35x3x3
RDLs
something
15/8/14
Squat rehab
Bench
115x2x8
20/8/14
Bench
140
125x3x8
Deads
230x5
220x5x2
190x8
Chins
40x3
25x3x5
RDLs
some
22/8/14
Squat rehab
Bench
115x2x8
23/8/14
Chain deads
210x3
200x3x2
PB and good
OHP
60x5
60x10 hello shoulders
60x5
60x5
60x5
25/8/14
Squat rehab
Bench
145 fast!
132.5x2x6
Highlights:
9/8/14
Chain deads
200x3
Pretty good. PB is 220x2, and there was a lot more there today
11/8/14
Squat rehab
Bench
130x1
117.5x3x8
13/8/14
Deads
220x5
210x5x3
180x8 beltless
Chins
35x3x3
RDLs
something
15/8/14
Squat rehab
Bench
115x2x8
20/8/14
Bench
140
125x3x8
Deads
230x5
220x5x2
190x8
Chins
40x3
25x3x5
RDLs
some
22/8/14
Squat rehab
Bench
115x2x8
23/8/14
Chain deads
210x3
200x3x2
PB and good
OHP
60x5
60x10 hello shoulders
60x5
60x5
60x5
25/8/14
Squat rehab
Bench
145 fast!
132.5x2x6
Last edited:
Thanks guys.
Shoulder has been continuing to make improvements. I still need to work on it every day to avoid it exploding though.
BW is ~97kg. Weight loss stalled when I stopped squatting and changed my schedule slightly. Starting to come back down though.
Squat rehab is going well, I'm about to transition out of a static weight phase. Going to keep the single leg work going.
Training 27/8/14
Squat rehab
Deads
235x5
222.5x5x2
Chins
40x3x3
RDL
something
Training 29/8/14
Squat rehab
Bench
115x2x8
Training 30/8/14
Smashed my subscap prior to this with much screaming. Shoulder felt amazing though.
Squat rehab
Chain deads
220x3 PB
225x3 PB
Think this is between 275 and 285 at the top
OHP
some, felt really good.
Shoulder has been continuing to make improvements. I still need to work on it every day to avoid it exploding though.
BW is ~97kg. Weight loss stalled when I stopped squatting and changed my schedule slightly. Starting to come back down though.
Squat rehab is going well, I'm about to transition out of a static weight phase. Going to keep the single leg work going.
Training 27/8/14
Squat rehab
Deads
235x5
222.5x5x2
Chins
40x3x3
RDL
something
Training 29/8/14
Squat rehab
Bench
115x2x8
Training 30/8/14
Smashed my subscap prior to this with much screaming. Shoulder felt amazing though.
Squat rehab
Chain deads
220x3 PB
225x3 PB
Think this is between 275 and 285 at the top
OHP
some, felt really good.
Training 01/9/14
Squat rehab
Bench
Fast singles up to 147.5
117.5x2x6
Deloaded bench week, feel like I need it. However, I'm doing the best benching of my life at the moment. I feel like I could do 140 any day of the week comfortably now, and to a slightly lesser extent with these fast singles.
DBSS
lots
Squat rehab
Bench
Fast singles up to 147.5
117.5x2x6
Deloaded bench week, feel like I need it. However, I'm doing the best benching of my life at the moment. I feel like I could do 140 any day of the week comfortably now, and to a slightly lesser extent with these fast singles.
DBSS
lots
Masters?! U r 1 cheeky rapscallion m8
Decided not to enter in the end. It would have meant continuing to ramp up to heavy stuff, and my hips were crying out for rehab work. It was a choice of enter and risk a massive blow out/massive under-performance (quite likely), or fix my hips, stay technically uninjured and keep making gains for future comps.
Delvis you know the shoulder rehab! I've just been doing it religiously. Stretch pecs and lats, do stuff to use shoulder muscles properly.
As for squat rehab, I took things right back the basics of movement and mobility. No squatting until this was perfect-ish, then slowly add beltless squats and keep things as perfect. All the while make sure single leg work is up to scratch, but treating it as "movement training" rather than assistance that I'm going to add a lot of load to.
Training 3/9/14
Deadlifts
220x1
180x5x3
Chins
some
Unplanned deload due to massive lack of sleep and abundance of AIDS.
Training
Beltless Squats
bar
60x5x3
80x5x3
100x5
120x5x3
Beltless is very interesting, I think I'm going to progress these to ~90% and see where I end up.
Bench
115x2x8
OHP
60x6x4
45x8
Decided not to enter in the end. It would have meant continuing to ramp up to heavy stuff, and my hips were crying out for rehab work. It was a choice of enter and risk a massive blow out/massive under-performance (quite likely), or fix my hips, stay technically uninjured and keep making gains for future comps.
Delvis you know the shoulder rehab! I've just been doing it religiously. Stretch pecs and lats, do stuff to use shoulder muscles properly.
As for squat rehab, I took things right back the basics of movement and mobility. No squatting until this was perfect-ish, then slowly add beltless squats and keep things as perfect. All the while make sure single leg work is up to scratch, but treating it as "movement training" rather than assistance that I'm going to add a lot of load to.
Training 3/9/14
Deadlifts
220x1
180x5x3
Chins
some
Unplanned deload due to massive lack of sleep and abundance of AIDS.
Training
Beltless Squats
bar
60x5x3
80x5x3
100x5
120x5x3
Beltless is very interesting, I think I'm going to progress these to ~90% and see where I end up.
Bench
115x2x8
OHP
60x6x4
45x8
Oh I severely dislike beltless squats, but I think I need them. Helps to thoroughly keep the ego out of weight selection too.
Training 6/9/14
Squat rehab
Chain deads
230x2
Several drop sets.
3rd rep was going to be grindy so dropped the bar. Still, very pleased for roughly 290kg at the top. Also, didn't think about this at the time, grip didn't budge an inch.
Other stuff that I forget...
Training 08/09/14
Squat rehab
Bench
bar
60
80
100
110
120
135 kinda gross, but fast enough so...
150 PB! And roughly as fast as the 135, srs. Absolutely beautiful rep, to be filed away under "miracle".
125x1x8
Prone Y press
DBSS
Many sets
Step ups
Several sets
Band pull apart variations
Training 6/9/14
Squat rehab
Chain deads
230x2
Several drop sets.
3rd rep was going to be grindy so dropped the bar. Still, very pleased for roughly 290kg at the top. Also, didn't think about this at the time, grip didn't budge an inch.
Other stuff that I forget...
Training 08/09/14
Squat rehab
Bench
bar
60
80
100
110
120
135 kinda gross, but fast enough so...
150 PB! And roughly as fast as the 135, srs. Absolutely beautiful rep, to be filed away under "miracle".
125x1x8
Prone Y press
DBSS
Many sets
Step ups
Several sets
Band pull apart variations