icecold's training log

Sweet Jesus that just looks sexual! I think the next Oxford bro down should be a steedie leg session master class, then we shall all crawl/drag our selfs to atom burger and sit there for a week while our legs recover.
 
Yeah it's really horrible!

There is no way more than two people can do it at the same time unfortunately. A key part of it is the 30 second rests, and the supersets are literally a case of change weights, breath, complete set.
 
icecold said:
Yeah it's really horrible!

There is no way more than two people can do it at the same time unfortunately. A key part of it is the 30 second rests, and the supersets are literally a case of change weights, breath, complete set.
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Can you rest between exercises, or does the next exercise have to be a low rest rate too?

Done it before, and that's how we done it. I was still in a very fragile state after it, a mate nearly walked away (and I nearly joined him :p)
 
Nope no rest between exercises either.

Went to the gym today in the hope of doing some track work, but my legs were in tatters. Did lots of stretching instead.
 
Right then, enough of this off season business.

New block starts tonight, and its looking handsome if I do say so myself. I'm thinking that I'll run something similar back to back for a couple of cycles to try and farm some strength from my freshly acquired size gains, and then change things up in the run up to nationals.

Injury status is pretty good. Left shoulder is completely pain free when benching, but I do need to find a way of getting my scap to function properly. Right hip flexor thing isn't 100% yet, but its moving in the right direction. Adductors and ankles are a work in progress as always.
 
I saw you recommend working a lower % for deadlifts and still make strength gains. I'm trying to figure out how to put something together for deadlifts and not really sure. Lifting at too high % is very taxing and so I don't think my usual approach is optimal.

I also thought about doing deadlifts after squats on Monday, because deadlifting fatigued is how it normally goes down at a meet.
 
LiE said:
I saw you recommend working a lower % for deadlifts and still make strength gains. I'm trying to figure out how to put something together for deadlifts and not really sure. Lifting at too high % is very taxing and so I don't think my usual approach is optimal.

I also thought about doing deadlifts after squats on Monday, because deadlifting fatigued is how it normally goes down at a meet.
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I did say that those basic progressions would catch up with you eventually! :)

I'll reply properly tomorrow, too tired to be constructive right now. A fair few powerlifters do a squat and deadlift day though.



NEW BLOCK!!!!!!!!

Training 20/05/13

Still absolutely crippled with leg DOMS, not the best start! Can't walk up stairs, and of course I'm squatting today :( Also, the gym is like a sauna this evening, the windows are jammed shut :(:(

Long pause squats
bar x 1 billion with some good mornings with all kinds of stances. Even Voodoo wrapped my knees, but it didn't help much
60x10
100x4 - pauses started here
140x4
160x4
165x4
157.5x4
157.5x4
I think those are all PBs, but literally every rep was painful because of DOMS. Kind of weirdly enjoyable still, but absolutely exhausting in the heat of the gym.

Short rest paused bench
bar x 20
60x10
80x5
100x3 - feeling really joocy, I was only planning on doing 100
110x1
115x3 - instant fatigue! Meant to be 5 comfortable reps, but the set went to **** so quickly. Drenched in sweat PB
110x5
102.5x5
102.5x5
102.5x5
102.5x5
102.5x5
It probably didn't help that the first couple of heavy sets were super setted with my paused squats. I couldn't breath.

Wide grip bench
80x6
90x6
100x6
102.5x6
97.5x6
97x5x6
95x6

High bar squat beltless
50x6
95x6
140x6
132.5x6
132.5x6
100x6 all paused
This were horrible with my quad DOMS, but they still managed to make my legs feel better overall.

Bicep curls
12x12
15x12
17.5x12

Lessons learnt: Biceps get stronger in the heat, everything else is ****ed.
 
Voodoo is magical. I think I might plan it monthly even when I don't need it.


Training 22/5/13

Short rest deads
70x8
110x5
150x5
190x1
215x5 - no hip pain! \o/
205x5
205x5
Easing back into it, but these felt good, if not quite up to speed. Focussing on making sure my femur is in the right position relative to my hip, which is extremely confusing.

Board press
no board warm ups bar, 60, 80
100x5
110x1
120x5 PB?
115x5
115x5
115x5
115x5
These got better as the sets went by. I think this is the most coordinated my left scap has ever been, all kinds of fire in the muscles around my scap and my left tricep. Weirdly, I've never actually felt that my left side was weaker, although I'd worked out ages ago that something must be going on. Progress? Maybe!

Deadlift stance good mornings
60x6
100x6
130x6
135x6
130x6
130x6
Weight is easy enough, stabilisation is horrible though. They look rock solid on video though.

Dips with chains
All the chains x6x4

Tricep rope stuff

Fin.


Good session, pretty quick too. STILL had leg DOMS from friday to the extent that I'm walking like I've got wooden legs and occasionally fall over (srs), but I think it'll be gone by tomorrow.
 
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