Caporegime
Can't believe no one's posted on the squat PB. Not bad... not bad at all 
icecold's training log
- Thread starter icecold
- Start date
Thanks 
I'll be expecting more when/if I go for a 5 rep max, probably 5kg more right now. But until I deload, everything I do is going to be suppressed.
Oh! Also, I did a tiny bit of running today:
Soft tissue on my calves/achilles x many
Laps around the track x1 season PB!
I'll be expecting more when/if I go for a 5 rep max, probably 5kg more right now. But until I deload, everything I do is going to be suppressed.
Oh! Also, I did a tiny bit of running today:
Soft tissue on my calves/achilles x many
Laps around the track x1 season PB!
Caporegime
What was your 5RM when you hit 230 was it?
I really don't know, I didn't really do a lot of 5 rep work before that.
Associate
- Joined
- 22 Apr 2013
- Posts
- 327
Hey buddy,
What do you use for the neutral grip bench press? A special bar or some accessory attached to a standard Oly?
I've been looking for a solution to this at my local gym for goodness knows how long.
What do you use for the neutral grip bench press? A special bar or some accessory attached to a standard Oly?
I've been looking for a solution to this at my local gym for goodness knows how long.
Caporegime
Lovely squatting ice. I know that feel when you loose your line, bloody annoying, makes the rep 32.6% harder.
Man of Honour
Your last 3 work outs had me thinking "bow chica wow wow". Sexy time!
You machine.
You machine.
Caporegime
Ice, you think I'm crazy to go with these numbers for the next 6 weeks? Going on a 2 week holiday at the end for max deload.
Me and a couple of other guys pitched in and bought a specialist bar. I think it was just over £100, so pretty cheap, but it's never going to be loaded up to crazy weights.
I think you'll be fine with your top end weights, but I'm not so sure about 2.5kg jumps at that weight.Ice, you think I'm crazy to go with these numbers for the next 6 weeks? Going on a 2 week holiday at the end for max deload.
Caporegime
What would you recommend? 2.5kg not enough to impact I guess?
It really depends on what qualities you're trying to train, and how burnt out you're likely to be lifting within 5% of your rep max for 3 weeks. You also don't have to have linear increases.
I'd certainly be looking more at 5kg increments.
I'd certainly be looking more at 5kg increments.
Caporegime
So start lower and end on similar numbers?
Just need to spend more time with these bigger numbers, last block really helped my squat come along.
Just need to spend more time with these bigger numbers, last block really helped my squat come along.
Yeah I would suggest starting lower and finishing on the same numbers, but you've already started now! Didn't check this sub forum today, sorry bru
Training 29/04/13
Squats
bar x lots
60 x10
100x6
140x5
160x1 feeling groze!
180x1
200x2x6 first three sets with short rests, then same again after a little break.
High bar squats, some of which all kinds of paused
60x10
100x5
125x8x3
Lovely. Worked on getting my knees out even wider.
Chins
bw x10
25x5x3
bw x10
bw x8
Fatigue
Roll outs
bw x8x3
Training 29/04/13
Squats
bar x lots
60 x10
100x6
140x5
160x1 feeling groze!
180x1
200x2x6 first three sets with short rests, then same again after a little break.
High bar squats, some of which all kinds of paused
60x10
100x5
125x8x3
Lovely. Worked on getting my knees out even wider.
Chins
bw x10
25x5x3
bw x10
bw x8
Fatigue
Roll outs
bw x8x3
Caporegime
No worries. I think I can manage what I set out.
Training 01/05/13
Today was meant to be some kind of heavy triple day for deads, but I'd already decided that if I felt any discomfort at all in my hip I was going to stop.
Deads
bar x lots
60x10
100x5
140x5
160x1 hmmm, there is a hint of something not good
180x1 same
200x... took 90% the tension off the bar, held it, moved my hips around very slightly to explore for the hip pain. Found a hint of it, so I stopped
Bench
bar x lots
60x all kinds
80x5
90x2
110x5x5 biuriful
Sets got easier as I went on. All slow negs and paused. As I suspected, my pecs and back bits are getting a bit fatigued so even though this isn't maxed, it's deload time.
OHP
bar x some
40x10
50x5
60x5x3 - last set I went straight into some OH shrugs
Getting better at these, both in strength and technique.
Delts
Many, many delts
After the annoyance of the deadlifts, when I got home I decided to unleash a holy mobility blitzkrieg on my hip capsule. I don't know if there is a name for what I did - Kelly might call it informed freestyle, I called it almost passing out and probably coming close to literally snapping something.
A did a thing though (went into femur internal rotation --> hip flexion while driving it back back into it's socket) and all hell broke loose. Weird nervy tension (started in the classic grundle area, near where I tore my adductor, but spread all over my pelvic area) quickly built and then comepletely relaxed, same thing with what felt like soft tissue in my hip capsule, and then I felt blood rush into my adductor. It was both really nice and horrible, particularly the nervy thing - kind of felt like I'd sent a few thousand volts through my groin. I also beat the **** out of my TFL/glute tie in bits.
Today, both of my adductors feel weird. I think it's a good kind of weird. My TFL feels like it's been put through a meat grinder.
Tomorrow is meant to be some kind of squat heavy triple, but I'm going to be very careful and might skip it (deload starts next week anyway). It could be that I've destroyed some tightness that I've had for years and it'll take a few days for everything to settle down. Or I might need a hip replacement.
Today was meant to be some kind of heavy triple day for deads, but I'd already decided that if I felt any discomfort at all in my hip I was going to stop.
Deads
bar x lots
60x10
100x5
140x5
160x1 hmmm, there is a hint of something not good
180x1 same
200x... took 90% the tension off the bar, held it, moved my hips around very slightly to explore for the hip pain. Found a hint of it, so I stopped
Bench
bar x lots
60x all kinds
80x5
90x2
110x5x5 biuriful
Sets got easier as I went on. All slow negs and paused. As I suspected, my pecs and back bits are getting a bit fatigued so even though this isn't maxed, it's deload time.
OHP
bar x some
40x10
50x5
60x5x3 - last set I went straight into some OH shrugs
Getting better at these, both in strength and technique.
Delts
Many, many delts
After the annoyance of the deadlifts, when I got home I decided to unleash a holy mobility blitzkrieg on my hip capsule. I don't know if there is a name for what I did - Kelly might call it informed freestyle, I called it almost passing out and probably coming close to literally snapping something.
A did a thing though (went into femur internal rotation --> hip flexion while driving it back back into it's socket) and all hell broke loose. Weird nervy tension (started in the classic grundle area, near where I tore my adductor, but spread all over my pelvic area) quickly built and then comepletely relaxed, same thing with what felt like soft tissue in my hip capsule, and then I felt blood rush into my adductor. It was both really nice and horrible, particularly the nervy thing - kind of felt like I'd sent a few thousand volts through my groin. I also beat the **** out of my TFL/glute tie in bits.
Today, both of my adductors feel weird. I think it's a good kind of weird. My TFL feels like it's been put through a meat grinder.
Tomorrow is meant to be some kind of squat heavy triple, but I'm going to be very careful and might skip it (deload starts next week anyway). It could be that I've destroyed some tightness that I've had for years and it'll take a few days for everything to settle down. Or I might need a hip replacement.
Caporegime
Mobility sounds tasty! I think the more annoyed you are at something affecting your training the more aggressive the mobility is.
Caporegime
Fuarrrrrrrrrrrr, I'd have died...That quad leg thing with dual bands you had my doing nearly made my head implode, let alone the above.
Training 03/05/13
Squats
bar x lots - can already feel a significant difference in my hips. Let's see what happens
60x12
100x5 feels really nice
140x5 paused a few to feel the position
160x1 lost my line very slightly but still nice
180x1 lovely
200x1 messy!
210x1 better, but I had some strange feels in my adductors. Dom said my hips were moving weirdly, which I couldn't see on the video but decided it wasn't worth the risk
180x2 slow negs to feel the position. Definitely loading my right side adductor and glute differently
140x5(+)x5 super slow negs with a long pause below parallel. Things tidied up nicely
Probably wise to be over cautious here. I didn't feel at risk of injury, but things have changed significantly in my hips. Slow build to a PB after deload.
Bench
bar x lots
60x10
80x3
100x1
110x1
120x1 just seeing what a bit more load felt like. Moved nicely
65x30 yes
Chain dips (6 chains)
x8
x7
x8
Probably should have done these before the stupid bench drop set!
Kroc rows
45x25
Broceps
Deltz
Pump
Tried to get some pictures for comparison, but they came out terrible
Squats
bar x lots - can already feel a significant difference in my hips. Let's see what happens
60x12
100x5 feels really nice
140x5 paused a few to feel the position
160x1 lost my line very slightly but still nice
180x1 lovely
200x1 messy!
210x1 better, but I had some strange feels in my adductors. Dom said my hips were moving weirdly, which I couldn't see on the video but decided it wasn't worth the risk
180x2 slow negs to feel the position. Definitely loading my right side adductor and glute differently
140x5(+)x5 super slow negs with a long pause below parallel. Things tidied up nicely
Probably wise to be over cautious here. I didn't feel at risk of injury, but things have changed significantly in my hips. Slow build to a PB after deload.
Bench
bar x lots
60x10
80x3
100x1
110x1
120x1 just seeing what a bit more load felt like. Moved nicely
65x30 yes
Chain dips (6 chains)
x8
x7
x8
Probably should have done these before the stupid bench drop set!
Kroc rows
45x25
Broceps
Deltz
Pump
Tried to get some pictures for comparison, but they came out terrible