icecold's training log

[icecold]

Training 15/3/13

Completely solo session tonight the stars aligned and there were no bros! I was planning on trying an AMRAP set, but it would be stupid to do it on my own.

Squats
bar x lots
60x12
100x5
140x5
160x1
185x1
205x4 comfy
205x4 less comfy, but good
205x4 threw caution to the wind and made sure these were all well under parallel. Almost stapled myself on the last rep
205x4 easiest set of the night :/ BROS, YUKNOWHELPME AMRAP

180x2
180x2
180x2
As deep my flexibility allowed. These were mostly to justify a backload because I decided to do the rest of my stuff while coaching tomorrow

A pleasing session, but a lonely session

 

[LiE]

lone gains.

Squats, so strong. I guess the issue with depth that appeared at the comp has been quashed?

 

[icecold]

Yep, fixed it. As I'd hoped, it was just a slight weakness and patterning issue that I'd developed trying to squat around injuries. I'm still not 100% happy with technique, but it's much better.

I'm pretty sure my glutes atrophied, because they're now constantly full of DOMS!

 

[Delvis]

So much heavy.

 

[icecold]

Training 16/3/13

Didn't have much time due to some douchebaggery. This meant no oly stuff

Paused deads
100x5
140x4
170x4
190x4
195x4
200x4x2
I'd been avoiding these, but decided to do them for a few sessions for dem lean erector gains

Chins with pause at top and bottom
Be x8x4

Dips
Bw x10
20x8
45x8x4 ~90 second rests

Seated row
Some x12x3

Face pulls
Some x12x3

 

[icecold]

Training 18/03/13

Squats
185x2x6 or 7, I lost count. Boring tbh! Took ages because the gym was all kinds of busy. I miss more reps

Bench
80x8x4
Shoulder feels fine. Reps had a v slow negative for some TUT gains. I'm going to add weight to this very slowly, possibly with 5 reps.

High bar beltless squats
100x8
130x8x3 delicious. First set was hard, second two were easy. Not sure what to do with these now, they were supposed to be a lot harder than this. At this rate I'll end up setting a beltless rep PB for any type of squat with a movement that I've been doing for a month :/

BB curl ss/DB curl
(short bar + 30kg x10/10x12)x3

Ring press ups
some reps x some sets
Back pump? But why?

 

[mrthingyx]

Front squats.

And nice curlz.

 

[icecold]

I'm still working on my ankle flexibility, fronties soon! I'll only be doing triples though, can't stand reps on them.

Weight didn't go up over the weekend down to not enough food on Sunday. MOAR

 

[icecold]

So, squats and deads are progressing according to the recovery plan. Bench needs a plan!

I'm thinking 2x per week 5x5 starting at 80 and adding 2.5kg per session. This will continue until I can load my shoulder fully. To get some stimulus I'm going to keep rests short. Because the shoulder gods have decided that I can dip pain free I'm going to keep going heavy-ish with these, but not to near max effort as positioning control goes out of the window. The second part of the plan involves building a massive rear of shoulder area. Stupid rep schemes and crazy exercises incoming.

 

[mrthingyx]

Beach season starts early?

 

[icecold]

It never ended

 

[LiE]

So, squats and deads are progressing according to the recovery plan. Bench needs a plan!

I'm thinking 2x per week 5x5 starting at 80 and adding 2.5kg per session. This will continue until I can load my shoulder fully. To get some stimulus I'm going to keep rests short. Because the shoulder gods have decided that I can dip pain free I'm going to keep going heavy-ish with these, but not to near max effort as positioning control goes out of the window. The second part of the plan involves building a massive rear of shoulder area. Stupid rep schemes and crazy exercises incoming.

+1 massive rear shoulder area.

Will you be doing this along side some paused bench or you going full bro?

 

[Deception]

What about adding in some OHP, see how your shoulders cope with that?

 

[Djdom56]

That is an interesting suggestion. Neutral grip bar would certainly help if the straight bar was a little ropey. Ice has said in the past that he doesn't feel like OHP helps his bench but this would be interesting to see.

It is something that I am going to be doing more, slightly less for the idea that it will directly help my bench but more because I want a massive upper back and shoulders .

 

[icecold]

+1 massive rear shoulder area.

Will you be doing this along side some paused bench or you going full bro?

Paused all the way. They won't be long pauses though, at least until all of the supportive tissue is happier.

What about adding in some OHP, see how your shoulders cope with that?

Shoulder essplosion!

I was going to see what, if any, overhead work felt good in tonight's session.

 

[icecold]

Training 20/03/13

Deadlifts
bar x some
60x12
100x5
140x5
160x1
180x1
200x1
215x5 gains. Wasn't planning short rests but the gas tank felt good so 2 mins later
215x5 2 mins
215x5 plan called for 3 sets, but still felt good so did another
215x5
Glutes massively fatigued

Dips
bw x 10
15x8
25x8
40x8x4 90 second rests
backed off the weight in favour of shorter rests and stricter shouldering

YTWL
some x some

Power shrug
180x10
200x10
200x10
200x10

Skull crushers
ez bar + 32.5kg x12x3

Rear delt fly
2.5x35x3
Yes, that is correct. Holy mother of pump!

Tricep rope up/down superset
12/12
12/12
12/12

Back was looking joocy. I checked. In the middle of the gym. It's a gay gym.

 

[LiE]

Lovely 5s there, mirin'.

Would give you 9/10 delvis stars.

 

[icecold]

That is high praise indeed! Thank you good sir.

 

[Steedie]

Training 20/03/13

Deadlifts
bar x some
60x12
100x5
140x5
160x1
180x1
200x1
215x5 gains. Wasn't planning short rests but the gas tank felt good so 2 mins later
215x5 2 mins
215x5 plan called for 3 sets, but still felt good so did another
215x5
Glutes massively fatigued

Mirin, that is crazy

 

[icecold]

Well that marks the first deadlift session for a while that I wasn't disappointed with \o/