Caporegime
Its............beautiful.
icecold's training log
- Thread starter icecold
- Start date
I think I've fixed my squatting, although I'm in no rush to move big weights yet. Definitely back on track though, it felt like I had a comfortable 10 reps in that first set. All at comp depth too
o
)I feel like I should move on to doing more quad based assistance too. My legs have definitely grown since comp, but because of my assistance choices my quad growth is dwarfed by my hammies and adductors.
Oh yeah, update in my race with Monkee to 90kg lean:
Current bw: 88kg o.0 (could be one of my wild fluctuations, I'll check tomorrow too)
Definitely less lean than I was (still got dem abs though), but I've also definitely added mass to my legs and back. Not so much chest, but that's probably down to only having a couple of chest focussed sessions due to snaps.
Caporegime
Disregard quads, make squat gains.
Training 02/03/13
Deadlift
rdl x 20
60x10
100x5
140x5
170x1
190x5x5 90 second rests
Incline DB press - being very careful about shoulder. v slow negatives, 90 second rests
15x12
20x10 - all of the DBs between 20 and 30 kgs are broken
30x10
30x10
35x10
30x10
30x10
Hard. Left shoulder kept wanting to go for a wander. I'm not convinced I've ever had it in a perfect position for these.
CABLE CROSSOVER
12
12
12
12
12
Not a massive fan of these. Very hard to keep good shoulder positioning.
V handle lat pulldown
12
10
10
10
10
Ran out of time for another rowing movement
Snatch grip power shrugs
180x10
180x10
180x10
I think I'm now almost at the limit of my ability to recover with two deadlift sessions in a week because of the weight increase.
Deadlift
rdl x 20
60x10
100x5
140x5
170x1
190x5x5 90 second rests
Incline DB press - being very careful about shoulder. v slow negatives, 90 second rests
15x12
20x10 - all of the DBs between 20 and 30 kgs are broken
30x10
30x10
35x10
30x10
30x10
Hard. Left shoulder kept wanting to go for a wander. I'm not convinced I've ever had it in a perfect position for these.
CABLE CROSSOVER
12
12
12
12
12
Not a massive fan of these. Very hard to keep good shoulder positioning.
V handle lat pulldown
12
10
10
10
10
Ran out of time for another rowing movement
Snatch grip power shrugs
180x10
180x10
180x10
I think I'm now almost at the limit of my ability to recover with two deadlift sessions in a week because of the weight increase.
Training 04/03/13
Urgh, feeling all kinds of snapped up today. Couldn't be bothered with soft tissue work over the weekend, paid a high price in my shoulders and adductors.
mobility x many D:
Speed Squats short rests
bar x lots - flexibility 2/10, would not work with
60x12
100x5 no where near as easy to go deep as normal
140x5 sightly better
185x2
185x2
185x2
185x2
185x2
185x2
I thought these were rubbish. They felt slow and high, and my adductors were screaming at me. AND my shoulder bled again :'(. Filmed set 5, and was staggered that they looked not so bad. Video incoming
Bench
bar x lots - REALLY should have done more stretching over the weekend
60x 8
90x10
105x7+3 - used my newly acquired wrist wraps, decided they were pulling me into weird angles so took them off at rep 7. Jumped straight into the final 3 reps, but it was a bit messy any way. ALSO, completely forgot that I'd planned to do some heavy singles first to test my shoulder :/
110x1
115x1 d-bagged my shoulder taking it to my chest, but it was light enough to not achieve epic snappage
120x1 easy, but that was enough of singles for today
100x10 <90 seconds rest
92.5x10
85x7 long pause just off the chest
85x6 ""
High bar beltless squats short rests
60x8
80x8
100x8x3
HUGE ankle flexibility PB. Really liked these, was able to get to full knee flexion and stay relatively upright. Really nice as a warm down from my heavier squats too. Definitely going to progress these.
Low machine row
12x3
Face pull slow reps
12x3
Ab wheel with pause
8x3
Bicep superset
12/12
12/12
12/12
Painful!
Pec dec rear delt something
10x2
Urgh, feeling all kinds of snapped up today. Couldn't be bothered with soft tissue work over the weekend, paid a high price in my shoulders and adductors.
mobility x many D:
Speed Squats short rests
bar x lots - flexibility 2/10, would not work with
60x12
100x5 no where near as easy to go deep as normal
140x5 sightly better
185x2
185x2
185x2
185x2
185x2
185x2
I thought these were rubbish. They felt slow and high, and my adductors were screaming at me. AND my shoulder bled again :'(. Filmed set 5, and was staggered that they looked not so bad. Video incoming
Bench
bar x lots - REALLY should have done more stretching over the weekend
60x 8
90x10
105x7+3 - used my newly acquired wrist wraps, decided they were pulling me into weird angles so took them off at rep 7. Jumped straight into the final 3 reps, but it was a bit messy any way. ALSO, completely forgot that I'd planned to do some heavy singles first to test my shoulder :/
110x1
115x1 d-bagged my shoulder taking it to my chest, but it was light enough to not achieve epic snappage
120x1 easy, but that was enough of singles for today
100x10 <90 seconds rest
92.5x10
85x7 long pause just off the chest
85x6 ""
High bar beltless squats short rests
60x8
80x8
100x8x3
HUGE ankle flexibility PB. Really liked these, was able to get to full knee flexion and stay relatively upright. Really nice as a warm down from my heavier squats too. Definitely going to progress these.
Low machine row
12x3
Face pull slow reps
12x3
Ab wheel with pause
8x3
Bicep superset
12/12
12/12
12/12
Painful!
Pec dec rear delt something
10x2
Caporegime
Moomin 
Made those 185's look easy as sin.
Made those 185's look easy as sin.
Soldato
NO! I forbid you to email him!!!
Caporegime
Strong as ****.
Caporegime
Been looking at this again.
Looks like this may be the chain - http://www.seaware.co.uk/Products/GALV-SHORT-LINK-CHAIN--16MM--(58)--MTR__30229.aspx
Any ideas on length and how much weight that would be?
Man of Honour
6 x (2x185kg) squats. Is that with the bar? Certainly impressive stuff mate.. Wish I could go anywhere near that kind of weight again.
Hope you don't mind me asking but I was wondering why so many low rep/high weight sets?
Hope you don't mind me asking but I was wondering why so many low rep/high weight sets?
Caporegime
That includes the bar Huddy
Speed reps are best done with fewer reps and more sets.
Speed reps are best done with fewer reps and more sets.
Man of Honour
Sorry to be a pain, is that for strength building or HT? The reason i ask is that it seems from your video you have a couple of more reps in that set left.. keeping the muscle working hard for longer.. Is that not more beneficial than quick reps?
As I said, it's certainly impressive. Nice clean and horizontal end position
As I said, it's certainly impressive. Nice clean and horizontal end position
Caporegime
It's for strength, training your muscles to generate power. If you look back at ice's log he's done the same weight for more reps, which is a more standard strength structure (I'm doing 5s too at the moment), this is just more specialist.
Speed work on it's own would be pretty useless, or at least a very slow way of progressing. Alongside more conventional training however, it can be really useful to work on rate of force development (this should be a priority anyway, but using weights that actually move fast is helpful) and small technical tweaks.