icecold's training log

Yeah I'm having to build up slowly because of exactly that. The massive amount of stretching I'm doing helps.

Things get particularly interesting if I try to lengthen my stride as much as I'd like. Lots of work required!
 
Training 10/06/13

Mobility x lots

Long paused SQUATSSSSSSS!!!!!! HNNNNNNGGGG
bar x lots - easily hitting depth, zero discomfort <3
60x10
100x4
140x4
170x4 PB
162.5x4
162.5x4
162.5x4
Horrible, but wonderful

Short rest bench - slight deload
bar x lots
60x10
80x5
100x5 too easy
110x1
115x5
110x5
110x5
110x5
110x5
110x5
Not as much of a deload as I'd planned. All easy.

High bar squats
70x6
80x6
90x6
110x6
150x5
140x5
140x5
140x5
120x5 all paused
Slightly random weights to make sure I wasn't going to snap my adductors up

Wide grip bench
100x6
100x6
100x6
Too easy. These may not be useful any more...

Adductor stretching

Fin.

My legs are ruined.
 
Cheers bros.

Yeah it felt good. I'm going to take it easy for a few weeks to be safe, and I'm keeping adductors in my daily stretching routine.

Next mobility goal: Handsome snatching positions.
 
Training 12/6/13

Legs all kinds of tight today so warmed up very thoroughly. Possibly should have kept the squats lighter on monday.

Deads - decided to be extremely careful with these. Aimed to be...not exactly slow, but very deliberate of the floor to make sure the load was being distributed evenly in my hips. Also did controlled negatives to make up for the lack of load and further try to keep everything in my hips behaving.
bar x millions
60x10
100x5
140x5 kept these beltless for a change to help my feel what was going on
160x6
180x5
200x5
210x5
210x5
210x5
Well that was exhausting! Kept the rests quite short, sweaty mess status achieved.

Board bench
bar x lots
60x10
80x5
100x5 to board
110x1
120x2 - was thinking of doing this as my top set but it was too light
125x5 PB easy
127.5x5 PB easy
125x5
120x5
120x5
120x5
120x5
Well that was ridiculous. The bar is feeling so deliciously light in my hands at the moment.

Did some token good mornings but there were more of a warm down.

Sacked off tricep isolation, did mobility instead.
 
icecold said:
Also did controlled negatives to make up for the lack of load
Click to expand...








icecold said:
Also did controlled negatives to make up for the lack of load
Click to expand...









icecold said:
Also did controlled negatives to make up for the lack of load
Click to expand...

icecold said:
210x5
210x5
210x5
Click to expand...

g0XEU.gif
 
Training 14/6/13

All kinds of fatigue today. Time to take it easy on dem der squats so I don't snap in half.

Squats
bar x lots - still tight from monday!
60x10
100x5
140x5
170x5
160x5
160x5
160x5
160x5
Short rests, extreme fatigue. Erectors are also massively out of condition and tired from wednesday. I'm imagining a lot of these initial things will clear up after I've been back at it for a week or two, but it's definitely a sign that I need to keep an eye on load for a while.

Short rest bench
bar x lots
60x10
80x5
100x4
110x1
115x4
117.5x4
112.5x4
112.5x4
112.5x4
112.5x4
Pecs felt really tight today so I avoided completely killing myself with volume.

Pull throughs
some pin x10x3
some heavier pin x10x2

Saving OHP for tomorrow.

Almost getting a bit bored of these easier benching weights. I'm going to stick to the plan though and only hit higher percentages later on. Also, my adductors are phaggots.
 
Training 17/6/13

Long pause squats - beltless
bar x lots
60x10
100x4 paused
140x3
150x3
142.5x3
142.5x3
142.5x3
142.5x3
So much harder beltless! Adductor still isn't perfect, but significantly better. It's such a relief to have found stuff that actually works for the right bits.

Short rest bench
bar x lots
60x10
80x6
100x5
110x1 - had a huge rest before this and a bad hand off. Rep was terrible!
110x1 - perfect
117.5x5
112.5x5
112.5x5
112.5x5
Less volume today

High bar squats
60x6
100x6
120x6
120x6
120x6
Made sure every rep was 100% perfect with these.

Wide grip bench - slow negs with a pause
75x8
90x6
90x6
90x6
Again, less weight to focus on mechanics. This results in more load in the right places anyway, so it isn't much of a trade off.

Nice session, and my adductors are continuing to improve.
 
Cheers bro. It's still nothing like the type of volume you get doing bodybuilding stuff, but it's as close as I can make it while still having the primary effects being useful for strength.
 
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