Man of Honour
What's all this?! 
icecold's training log
- Thread starter icecold
- Start date
Caporegime
Them rehab feels
Caporegime
Training 10/7/13
Squats
bar x lots
60x10
60x10
100x3
60x5
60x5
All good
Deadlifts
bar x lots
60x10
100x5
140x3
180x1
200x1
220x1
240x3 - not as comfortable as I was hoping for!
225x3
Sweet fatigue struck fast
Paused board bench
bar
60
100
110
120
130x3
132.5x3 PB
125x3
125x3
125x3
Deadlift stance good mornings
60x5
100x5
140x5
160x5
160x5
160x5
...aaaaaaand then was given 5 mins to leave the gym because it was closing
The clock in the gym was wrong. Got most of my stuff done so it wasn't too bad. Deads weren't great today, there wasn't any power in my legs at all.
Squats
bar x lots
60x10
60x10
100x3
60x5
60x5
All good
Deadlifts
bar x lots
60x10
100x5
140x3
180x1
200x1
220x1
240x3 - not as comfortable as I was hoping for!
225x3
Sweet fatigue struck fast
Paused board bench
bar
60
100
110
120
130x3
132.5x3 PB
125x3
125x3
125x3
Deadlift stance good mornings
60x5
100x5
140x5
160x5
160x5
160x5
...aaaaaaand then was given 5 mins to leave the gym because it was closing
The clock in the gym was wrong. Got most of my stuff done so it wasn't too bad. Deads weren't great today, there wasn't any power in my legs at all.
Caporegime
What's the reason for the board pressing, thought it only benefited shirtlifters?
Deadlifts do look pretty poor tbf
Deadlifts do look pretty poor tbf
Caporegime
Board pressing is another tool for working on a sticking point.
Training 12/07/13
Today it felt as hot as it's ever been in the gym. I remembered to pre-hydrate enough this time, but it didn't protect me from melting into the bench.
Squats
bar x 10x2
60x10
60x10
60x10
110x3
60x6
60x6
60x6
Mostly really good. I THINK my plan is working, all kinds of flexibility gains and not even a hint of my injury. All done in around 10 mins, ball soup engaged.
Short rest paused bench
warm ups x some
110x5
105x5x5
Weights were off today. Slipping all over the bench didn't help, but by the end it didn't matter and I was suitably fatigued.
OHP
bar x lots
40x5
60x5
65x5
Changed my mind and did...
Push press
70x3
75x3
80x3 - oly shoes on, confused me initially
85x3
90x2?? 1st rep was poorly timed, then it all went down hill! Loads more weight here when I've learnt not to be a retard. No rest into...
60x8
Fatigue.
Band face pulls
yes.
Today it felt as hot as it's ever been in the gym. I remembered to pre-hydrate enough this time, but it didn't protect me from melting into the bench.
Squats
bar x 10x2
60x10
60x10
60x10
110x3
60x6
60x6
60x6
Mostly really good. I THINK my plan is working, all kinds of flexibility gains and not even a hint of my injury. All done in around 10 mins, ball soup engaged.
Short rest paused bench
warm ups x some
110x5
105x5x5
Weights were off today. Slipping all over the bench didn't help, but by the end it didn't matter and I was suitably fatigued.
OHP
bar x lots
40x5
60x5
65x5
Changed my mind and did...
Push press
70x3
75x3
80x3 - oly shoes on, confused me initially
85x3
90x2?? 1st rep was poorly timed, then it all went down hill! Loads more weight here when I've learnt not to be a retard. No rest into...
60x8
Fatigue.
Band face pulls
yes.
Man of Honour
Yeah there's definitely more there. I've not done a huge amount of push pressing, so I might include it and see how it goes. I did 102.5kg a couple of years ago.
Associate
- Joined
- 22 Apr 2013
- Posts
- 327
Excellent OHP work. I might be seeking your advice soon for how best to increase my own. My methods grow stale.
Training 13/7/13
Holy heat! Outside sunshine training gains. Slight hassle getting the stuff outside, but having the sun glisten off my pasty skin is totally worth it.
Squats
bar x lots
bar x 10
60x10
60x10
60x10
Deadlifts + ~50kg of chains
bar x lots
60x8
100x3
100x3 chains on
140x3
180x1
195x3
205x3 PB?
195x3
195x3
195x3
Not done these in a while, but they were good and got better as I was doing them.
BOR
80x10
80x10
90x8
90x8
90x8
Machine row
10x3
Pull down
some kind of large strip set
Good fun
Holy heat! Outside sunshine training gains. Slight hassle getting the stuff outside, but having the sun glisten off my pasty skin is totally worth it.
Squats
bar x lots
bar x 10
60x10
60x10
60x10
Deadlifts + ~50kg of chains
bar x lots
60x8
100x3
100x3 chains on
140x3
180x1
195x3
205x3 PB?
195x3
195x3
195x3
Not done these in a while, but they were good and got better as I was doing them.
BOR
80x10
80x10
90x8
90x8
90x8
Machine row
10x3
Pull down
some kind of large strip set
Good fun
Caporegime
Training in direct sunlight, you mad bro!
That looks like a tasty session, bet hydration was fun.
That looks like a tasty session, bet hydration was fun.
Training 15/7/13
The gym continues to set PBs on how hot it can get. Felt like there was no ventilation at all.
Squats
bar x lots
bar x 10
60x10
60x10
100x3
120x3
120x3
140x3
140x3
140x3
60x5
60x5
60x5
All done pretty quickly. Continued positional and mobility progress
Comp paused bench
bar x lots
60x8
80x3
100x3
110x1
120x3 - better than last week, huzzah
125x3 - not bad, I think my PB is 127.5x3 and this wasn't a max effort set
117.5x3
117.5x3
117.5x3
Better. Still feel like the heat took something away here, and my sweat had turned the bench into a paddling pool. I did discover a new bro on bro shoulder mobility thing though, and after Dom did it to me during my 117.5 sets my positioning was much better
High bar squats
60x5
80x5
100x3
120x3
120x3
120x3
Bench with 4 chains
80x4
100x3 good?
95x3
95x3
95x3
I think the chains (including link chain and clips) add between 35kg and 40kg at the top, so that's not bad.
That's the end of heavy-ish benching this cycle. I'm more or less where I wanted to be, which is basically hitting pre-injury numbers with better positioning and no snaps.
Squats seem to be fixed, but I'm not going to rush anything. It was nice to get something on the bar that I felt today, but I'm dying to make some serious gains. I'm going on holiday in a couple of weeks so I'll continue with this plan of action until then.
The gym continues to set PBs on how hot it can get. Felt like there was no ventilation at all.
Squats
bar x lots
bar x 10
60x10
60x10
100x3
120x3
120x3
140x3
140x3
140x3
60x5
60x5
60x5
All done pretty quickly. Continued positional and mobility progress
Comp paused bench
bar x lots
60x8
80x3
100x3
110x1
120x3 - better than last week, huzzah
125x3 - not bad, I think my PB is 127.5x3 and this wasn't a max effort set
117.5x3
117.5x3
117.5x3
Better. Still feel like the heat took something away here, and my sweat had turned the bench into a paddling pool. I did discover a new bro on bro shoulder mobility thing though, and after Dom did it to me during my 117.5 sets my positioning was much better
High bar squats
60x5
80x5
100x3
120x3
120x3
120x3
Bench with 4 chains
80x4
100x3 good?
95x3
95x3
95x3
I think the chains (including link chain and clips) add between 35kg and 40kg at the top, so that's not bad.
That's the end of heavy-ish benching this cycle. I'm more or less where I wanted to be, which is basically hitting pre-injury numbers with better positioning and no snaps.
Squats seem to be fixed, but I'm not going to rush anything. It was nice to get something on the bar that I felt today, but I'm dying to make some serious gains. I'm going on holiday in a couple of weeks so I'll continue with this plan of action until then.
Training 17/7/13
Gym sets a hotness PB again, congrats.
Squats
bar x lots
60x8
60x5
60x5
****. That's enough reps. Very happy with the quality, but I only had to look at the bar to be drenched in sweat.
Deadlifts
60x8
100x3
140x3
180x1
200x1
220x1 - really don't know what to make of these warm up sets so far. I can't tell if they were easy or terrible.
240x1 - still
250x2 - messy, but ok. Equal to PB. Decide to leave it there
237.5x2
Fatigued so quickly on these. Core seemed to burn out before I even hit the heavy stuff.
Paused board bench
bar x lots
60x8
80x5
100x1 - with board
110x1
120x1
132x2 - PB and easy
137.2x2 - PB and still pretty easy. Could have aimed higher
137.5x2
First time benching heavier with a vest on. I was expecting to be sliding all over the bench but it wasn't that bad.
Deadlift stance good mornings
60x5
100x3
140x1
170x5 PB
170x5
Ran out of time
Kind of feels like I didn't do enough, even though looking at it written out it isn't too bad. Weirdly frustrating. The heat was horrible tonight. It killed my deadlifts and I seemed to completely lose track of time trying to cool down in my rests, which meant supersetting the last two exercises, which made me even hotter... I would have only done a few more sets though so it's not actually a problem, I just don't like not being able to push myself.
Gym sets a hotness PB again, congrats.
Squats
bar x lots
60x8
60x5
60x5
****. That's enough reps. Very happy with the quality, but I only had to look at the bar to be drenched in sweat.
Deadlifts
60x8
100x3
140x3
180x1
200x1
220x1 - really don't know what to make of these warm up sets so far. I can't tell if they were easy or terrible.
240x1 - still
250x2 - messy, but ok. Equal to PB. Decide to leave it there
237.5x2
Fatigued so quickly on these. Core seemed to burn out before I even hit the heavy stuff.
Paused board bench
bar x lots
60x8
80x5
100x1 - with board
110x1
120x1
132x2 - PB and easy
137.2x2 - PB and still pretty easy. Could have aimed higher
137.5x2
First time benching heavier with a vest on. I was expecting to be sliding all over the bench but it wasn't that bad.
Deadlift stance good mornings
60x5
100x3
140x1
170x5 PB
170x5
Ran out of time
Kind of feels like I didn't do enough, even though looking at it written out it isn't too bad. Weirdly frustrating. The heat was horrible tonight. It killed my deadlifts and I seemed to completely lose track of time trying to cool down in my rests, which meant supersetting the last two exercises, which made me even hotter... I would have only done a few more sets though so it's not actually a problem, I just don't like not being able to push myself.
Caporegime
You should be conditioned for Saturday with these heat PBs