icecold's training log

Delvis said:
Ah, another Saturday recoveree, it really ruins leg day! Atkeast for suppleness

Medicinal high bar though?
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High bar is awesome.

Particularly as ice wants to be doing sprints again... full ROM goodness, more quads, etc.

Not quite as awesome as front squats, but there we go. ;) :D
 
At the rate that my ankle mobility is increasing JUST by doing high bar (strictly and with pauses at the bottom for some reps), fronties may be back on the menu. I think I'd like a 200kg high bar first though.
 
Yeah mine don't look like that yet :p

There is a whole technique to using bar whip and ankle rebound to get momentum for large parts of the ROM. I'm trying my best not to do that, although it does give a good stretch at the bottom. Which is the other thing, I literally can't get any deeper doing these until my ankles improve. My hammies are hitting my calves. More upright and more knees forward and out: gains.
 
Dom's is prettier, mine is more manly.

I'll get a video next Monday. Might work up to a triple to see what breaks down before quickly returning to soothing high reps.
 
icecold said:
At the rate that my ankle mobility is increasing JUST by doing high bar (strictly and with pauses at the bottom for some reps), fronties may be back on the menu. I think I'd like a 200kg high bar first though.
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Hnnnnnnnnnnng. :eek::D;):cool::D

Bounce on big fronties is hilarious. :D
 
Training 24/04/13

Deadlift
bar x lots
60x10
100x5
140x4
180x1
200x1
220x1
235x5 =PB pleasing! Comfortable, or it would have been if I wasn't sweating through the chalk. Grip almost went on the 3rd rep, reset for the fourth but it almost went again. 5th rep the bar came out of my thumb instantly, so the whole rep was done with the bar in my fingers. Probable douche grip PB. So yeah, comfortable equal PB after not going heavy for a few weeks.

I actually loaded up 240 because I was very confident of smashing it, but half way up the first rep my weird hip thing twinged so I left it. Time for that to get some physio lovin'.

Deadlift stance good mornings
a few sets with ~100kg for 8 ish reps beltless

OHP
bar x lots
50x8
55x5
60x5
65x5
65x5
65x5
65x something more than 5

Dips with chains
bw x 10
4 chains x8
5 chains x8
6 chains x8x4

Tricep cable bar pushdown
10
10 more weight
8 ""
8 ""
6 ""
6 ""

Tricep rope overhead extension
10
8
8
 
Cheers mate, although that was technically only equalling my pre hamstring tear PB. I'm probably as pleased as I would have been for an actual PB though :)
 
I would love to see some progress on OHP, but it's not entirely shoulder friendly for me at the moment.

Shoulder rehab is going very well. AC joint seems to be re-stabilising, which is apparently not a safe bet once is semi snaps up. The most important thing at the moment is that I'm able to bench again, but I'm in no rush to add big load there yet.

I'm still battling against pec tightness to keep it healthy, as it seems that both my pec minor and clavicular pec both play differing but equally evil roles. In a lot of ways my left pec/shoulder is more mobile than my right, but it's still far less stable and much harder to get into position. WHY?!?
 
Would you be able to elaborate on the ac joint stuff you're doing at all? Mine still feels bruised, stupid thing.
 
Training 26/04/13

Been a bit ill this week and it seems to have secretly fatigued me today. I felt pretty strong on the way to the gym but fatigue struck fast as soon as I started working. Also, I had massive fatigue in my lower erectors from deadlifting on wednesday. It turns out my back lost condition more than I thought from the mild deload I did for deads in the last few weeks.

Squats
bar x lots flexibility: zero
60x12
100x6 being pulled all over the place by my tight adductors
140x5
160x1
190x1 fast, but really messy
207.5x5 PB not bad, but still messy
207.5x5 better
207.5x4+1 pitched forwards massively on the 4th rep, stupid fatigue/mobility :mad:. Normally I'd be able to reign this back in, but with my lower back being spent I asked for a spot straight away. Reset and did the last rep after a few breaths, and it was actually the fastest rep I did all night.
207.5x2 pitched forward again on the second rep and it turned into a grinder, decided not to kill myself. Instead, I stripped off some plates and went straight into:
180x7 left some reps in the tank. I'm not entirely sure what this was for, but we'll say some kind of pump inducing drop set/warm down.

Slightly disappointing session, but at least I'm not doing 195kg any more.


Edit: Also, bodyweight has now solidly hit 93kg. This is timed fairly well, because my body is all kinds of beaten up and crying out for a deload. I think I might start early by dropping the weight and reducing the rest on my assistance work, and then do my proper deload in 2 weeks. I'll possible try for a 5 rep deadlift pb on wednesday, but that might be stupid.
 
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Training 27/04/13

Bench
bar x lots
60x10
90x5
107.5x5x5
60x30 gains
Accumulating some huge fatigue in certain parts of my pecs, which I'm guessing is because they are actually being forced to do some work now. Another thing I've changed with my benching style is to completely remove leg drive. This obviously makes it harder to shift the weight, but allows me to keep my positioning much more strict. I'll save it for lower rep work, by which time I might also have some shoulder stability. 30 reps was fun

Neutral grip bench
50x12
70x8
80x8x3
Not done this since "fixing" my shoulder. Ridiculous pump in my left lat and serratus, and surprising back pump in general.

Machine row
something x12, straight into stack x5 (massively misjudged the weight)
stack x6
stack x6
stack x6

Single arm machine row ss with face pull
12/12
12/15
12/15
15/15

Gunz
Some, but not enough

Deltz
As above :(
 
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