icecold's training log

icecold · 5 Aug 2013 at 23:49

Training 05/08/13

Back from a week of stuffing myself with pasta and bread, and still somehow a bit lighter. Squats are now back to being fully programmed, my recovery is as complete as I be arsed to make it.

Squats
bar x lots
60x5
100x5
140x3
160x4
180x4
185x4
172.5x4
172.5x4
But who was conditioning? Not as many sets as I'd like.

Paused bench
bar x lots
60x8
80x5
100x5
110x5
115x5
105x5 - way too easy

time for short rests
105x5
105x5
105x5

Low bar high bar squats
60x5
80x5
100x5
130x5
150x5
165x5
150x5 - last rep paused for funsies

Wide grip bench
80x5
100x5
107.5x5 gay PB?
102.5x5
102.5x5
102.5x5

Chins ss/ curls - don't know why
bw x 8 / 12 reps of some weight
bw x 8 / 10 reps of some weight
bw x 8 / 12 reps of slightly less weight

****ing hell. Welcome back to training.

RIP.

Djdom56 · 6 Aug 2013 at 01:09

icecold said:
gay PB?

Yes, this was achieved

Delvis · 6 Aug 2013 at 09:15

Awesome. In for gainz.

Steedie · 6 Aug 2013 at 09:25

Still in for white bits

icecold · 6 Aug 2013 at 14:15

Also in.

The white bits will be.

You.

Pls

Steedie · 6 Aug 2013 at 14:17

Hnnnngggg

In

icecold · 7 Aug 2013 at 11:19

As predicted my legs are riddled with DOMS. I don't know if it's due to the addition the the new variant, but no part of my legs seems to have escaped. Feelsgoodman

icecold · 8 Aug 2013 at 00:09

Training 07/08/13

Well, I knew this was going to be painful from the moment I first tried moving today and my legs buckled from DOMS. Not the worst ever, but all of my upper legs and glutes destroyed. Here we go...

Squat
Bar x lots - so painful!
bar x lots
60x5
60x5
Ouch. These were just done as a warmup. It didn't help.

Deadlifts
60x some, all painful. In fact, just assume that all of these reps are painful.
100x5
140x3 - sloooooooww
180x1 - better, more solid feeling
200x1
220x1
230x5 - I would have been pleased with how this felt if I was feeling fresh. Easy
217.5x5
217.5x5
217.5x5
All good quality reps

Board bench
bar x lots
60x8
80x5
95x5 - with board
115x1
125x5
130x5
122.5x5
122.5x5
122.5x5
122.5x5
Better that I was thinking this would go. PB to be had here

Deadlift stance good mornings
60x3
100x3
140x5
160x5
160x5
160x5
Absolutely fried after the deadlifts

CGBP - testing to see if my shoulder can handle these now
60x5
80x5
100x5
110x5
100x5
Seems fine

Tricep rope stuff
some stuff

Did I mention that this was a painful workout? Incoming DOMS on top of DOMS.

Delvis · 8 Aug 2013 at 09:04

DOMs on top of DOMs? Brom this ain't going to be good.

Mirrin deads.

LiE · 8 Aug 2013 at 09:35

Those glutes, too strong

Alex_6n2 · 8 Aug 2013 at 12:58

When your DOMS has DOMS, you know you're gonna have a bad time

icecold · 10 Aug 2013 at 00:31

Training 09/08/13

Another day that started with an inability to walk, but now my lumbar erectors have joined the party so I was basically a cripple all day. Adductors were also really tight, which was to be expected as it's the gayest and more injury prone part of my legs.

The solution? Warm up for ever an hour. Priority was adductors, painful quads don't mean injuries for me, just agonising reps which I'm ok with!

Squats
bar x lots
more warming up
bar x lots - there we go
60x6
100x5
140x3
160x1
180x5 - lovely set. Perfect weight for what I wanted, with a significant plurality to the reps left in the tank
172.5x5
172.5x5
172.5x5 - some of the best squatting this year
Pleasing. A little cautious with the weight, but it won't be detrimental.

Bench
bar x lots
60x6
80x2
100x1
110x1
120x4
117.5x4
117.5x5 - oops
117.5x4
115x4

Started to warm up for my other stuff but decided to leave it for tomorrow.

duvet77 · 10 Aug 2013 at 00:35

Strong mofo. Are you doing a comp soon?

icecold · 10 Aug 2013 at 00:46

Nationals in October. I'll need at least another year of not being injured before I can worry the top 5 or so guys in my weight class. The standard in the 93s is rather good.

Also, I just blew my nose and some blood came out. Did I just lose all my gains?

duvet77 · 10 Aug 2013 at 00:59

Enlighten me on what the nationals is. Are there different federations for powerlifting?

I think you need to eat the nose blood for increased gainz.

Are you and lie in the same class?

Delvis · 10 Aug 2013 at 10:13

Lies more than likely in the 83kg I think.

Still tasty! What are the main things you do for adductor warming up again? General 'footballer' warm up and hitting it with a ball or?

Syla5 · 10 Aug 2013 at 10:15

Gonna be interesting to watch the 93's at nationals. I think Tom Martin might just nail top spot if he stays snap free until then! Would be nice to see some OCUK top 5's from ice Dom and LiE

Steedie · 10 Aug 2013 at 11:04

icecold said:
Nationals in October. I'll need at least another year of not being injured before I can worry the top 5 or so guys in my weight class. The standard in the 93s is rather good.

Also, I just blew my nose and some blood came out. Did I just lose all my gains?

AIDS

In for National gains. Looking forward to cheering you guys on and massaging your glutes inbetween lifts

Where is it going to be again?

LiE · 10 Aug 2013 at 11:22

Horncastle.
Planning to get down the day before and stay in a hotel.

Me and Dom are 83s, it's the most handsome weight class.

Steedie · 10 Aug 2013 at 11:29

In for massaging glutes in the hotel room