icecold's training log
- Thread starter icecold
- Start date
Training 13/08/12
TNG Bench
bar x 15
60x8
80x4
90x4
100x4
110x4
115x4
107.5x4x3
Better, but still ****. Looking at the numbers now, there were too many build up sets.
Good mornings
60x8
80x6
110x6x2 (did this twice because I had a very long rest while I finished off bench)
130x6
150x6x2
Not comfortable, but not hard.
OHP
50x6
60x6
70x4 D:
60x6x3
Not bad, but they were meant to be 5 rep sets...
CGBP
70x6
90x6
100x5
92.5x6
Kroc rows 47.5x25
More there, but I ran out of time.
CURLS 40x10x2
Gay, made worse by not having a lot in the tank after the rows.
Ys and Ts 2.5x10
TNG Bench
bar x 15
60x8
80x4
90x4
100x4
110x4
115x4
107.5x4x3
Better, but still ****. Looking at the numbers now, there were too many build up sets.
Good mornings
60x8
80x6
110x6x2 (did this twice because I had a very long rest while I finished off bench)
130x6
150x6x2
Not comfortable, but not hard.
OHP
50x6
60x6
70x4 D:
60x6x3
Not bad, but they were meant to be 5 rep sets...
CGBP
70x6
90x6
100x5
92.5x6
Kroc rows 47.5x25
More there, but I ran out of time.
CURLS 40x10x2
Gay, made worse by not having a lot in the tank after the rows.
Ys and Ts 2.5x10
Training 15/8/12
Deadlifts
100x5x2
140x3
180x1x2
200x1
210x3
220x3
230x2
rep PB
230x3 bigger rep PB
207.5x3 not enough maths left in my head, the deads pushed it out. Meant to be 217.5
Awesome, that's a huge PB considering it's only 5kg off my all time best. 230x3 was a pipe dream at the start of the day because my hammies were really sore from monday, although some savage rolling and a thorough warm up got rid of some of the stiffness.
The first set of 230 was really annoying. 1st rep was great and really fast, but it bounced badly and shifted sideways. I didn't notice until I pulled for my second rep, and it makes for a REALLY messy rep with me trying to get my balance. It tired me so much that I new I probably didn't have a 3rd rep, but I was too annoyed and psyched up to stop. A decent rest later and I smashed it, but none of the reps were as good as the first one. If I hadn't messed up the first set there might have been more there too, but tripling on my PB is such a crazy PB that I'm not too upset to miss it by 5kg. It's a shame I didn't get video of the 220kg, as that was crazy fast.
Snatch grip RDL
90x4
120x4
130x4
130x4
Deficit bulgarian split squat
27.5x4
30x4
32.5x4
3 tricep isolation exercises on the cable tower
some pin x some reps blah blah
Deadlifts
100x5x2
140x3
180x1x2
200x1
210x3
220x3
230x2
rep PB230x3 bigger rep PB
207.5x3 not enough maths left in my head, the deads pushed it out. Meant to be 217.5
Awesome, that's a huge PB considering it's only 5kg off my all time best. 230x3 was a pipe dream at the start of the day because my hammies were really sore from monday, although some savage rolling and a thorough warm up got rid of some of the stiffness.
The first set of 230 was really annoying. 1st rep was great and really fast, but it bounced badly and shifted sideways. I didn't notice until I pulled for my second rep, and it makes for a REALLY messy rep with me trying to get my balance. It tired me so much that I new I probably didn't have a 3rd rep, but I was too annoyed and psyched up to stop. A decent rest later and I smashed it, but none of the reps were as good as the first one. If I hadn't messed up the first set there might have been more there too, but tripling on my PB is such a crazy PB that I'm not too upset to miss it by 5kg. It's a shame I didn't get video of the 220kg, as that was crazy fast.
Snatch grip RDL
90x4
120x4
130x4
130x4
Deficit bulgarian split squat
27.5x4
30x4
32.5x4
3 tricep isolation exercises on the cable tower
some pin x some reps blah blah
Cheers mate! It's about time I threw some big numbers around.
Training 17/8/12
Pin press
60x4
80x4
100x4
110x4
115x4
110x4
107.5x4
Better, but still weak. Right pec feels a lot better after graston though.
Face pull
12, 10, 8, 8
WG paused bench
60x4
80x4
90x4x2
100x4x2
Going in the right direction...
Single arm cable row
8, 8, 8, 8
Single KG reverse lunge
24x8x2
32x8x2
Single arm KB press
8x8x2
11x8x2
Today was meant to be very light because of graston but I felt up for some upper body work. I was stretching and warming up my hammies and calves constantly as instructed by the graston man, and decided to do the lunges to save me time tomorrow.
Good session, even if it is mostly BS stuff.
Training 18/8/12
Paused deads
180x3
190x3
180x3
Training 17/8/12
Pin press
60x4
80x4
100x4
110x4
115x4
110x4
107.5x4
Better, but still weak. Right pec feels a lot better after graston though.
Face pull
12, 10, 8, 8
WG paused bench
60x4
80x4
90x4x2
100x4x2
Going in the right direction...
Single arm cable row
8, 8, 8, 8
Single KG reverse lunge
24x8x2
32x8x2
Single arm KB press
8x8x2
11x8x2
Today was meant to be very light because of graston but I felt up for some upper body work. I was stretching and warming up my hammies and calves constantly as instructed by the graston man, and decided to do the lunges to save me time tomorrow.
Good session, even if it is mostly BS stuff.
Training 18/8/12
Paused deads
180x3
190x3
180x3
Last edited:
Training 20/8/12
Comp paused bench
bar x lots
60x4
80x3
90x3
100x3
110x3
117.5x1 :/
110x3
110x3
Wasn't firing properly today at all
Deads + chains (54kg of chains, not completely off the floor at the top)
110x4 (no chains)
110x3 (with chains, all subsequent sets with chains)
140x3
180x3
180x3
200x3
Comp paused bench
bar x lots
60x4
80x3
90x3
100x3
110x3
117.5x1 :/
110x3
110x3
Wasn't firing properly today at all
Deads + chains (54kg of chains, not completely off the floor at the top)
110x4 (no chains)
110x3 (with chains, all subsequent sets with chains)
140x3
180x3
180x3
200x3
Training 22/08/12
Deadlifts
100x4
140x4
180x1
200x1
220x1
235x2 rep PB, equal to 1RM
240x2 PB! Easily another rep there too, and a good amount more weight on another day. Better reps than my 230 triple
Bench + 1 chain per side
bar x lots
60x4
80x4
100x4
92.5x4x3
GHR
Cable shoulder stuff
Ab wheel
Deadlifts
100x4
140x4
180x1
200x1
220x1
235x2 rep PB, equal to 1RM
240x2 PB! Easily another rep there too, and a good amount more weight on another day. Better reps than my 230 triple
Bench + 1 chain per side
bar x lots
60x4
80x4
100x4
92.5x4x3
GHR
Cable shoulder stuff
Ab wheel
Training 31/8/12
Paused deads
100x3x2
140x3
180x3
200x3 brutal!
190x3 hard
190x3 easier!?
190x3
190x3
Strangely easy at times, but still completely exhausting. I bet there is 220kg there soon. I've got a vid of the 3rd 190 set that I might upload. My physio was looking with what I can only imagine was disdain
Bench +2chains per side (+~40kg)
bar x lots -chains
60x5 -chains
60x4
80x4
100x2
90x4x3
90x3
Not too bad considering the chain weight
Reverse lunge
30x5x3
Just for a little quad-dominal action
RDL
140x5
170x5
200x5x2 o.0
WG paused bench
60x4
80x4x2
90x4
Tanked at this point!
Paused deads
100x3x2
140x3
180x3
200x3 brutal!
190x3 hard
190x3 easier!?
190x3
190x3
Strangely easy at times, but still completely exhausting. I bet there is 220kg there soon. I've got a vid of the 3rd 190 set that I might upload. My physio was looking with what I can only imagine was disdain
Bench +2chains per side (+~40kg)
bar x lots -chains
60x5 -chains
60x4
80x4
100x2
90x4x3
90x3
Not too bad considering the chain weight
Reverse lunge
30x5x3
Just for a little quad-dominal action
RDL
140x5
170x5
200x5x2 o.0
WG paused bench
60x4
80x4x2
90x4
Tanked at this point!
Cheers buddy, how's your training going?
Training 03/9/12
Post physio session where he tore into my pecs, rear of shoulders and lats. Also some lower/mid back manipulation. So not really a lot of room for training considering I can't squat. I decided to do my chain deads, which definitely wasn't the safest option!
Deadlifts +3 chains per side (somewhere near 50kg added at the top)
110x3 -chains
150x3 -chains
150x2
190x1
220x2 easy
240xf possibly there, but it felt a bit heavy going up and I didn't really want to push it. Not bad, considering that would have been nearly 290kg at the top...
230x1 probably a dirty 2nd rep in the tank
217.5x2
Ab wheel x lots with pauses at the bottom
Shoulder stretching
Training 03/9/12
Post physio session where he tore into my pecs, rear of shoulders and lats. Also some lower/mid back manipulation. So not really a lot of room for training considering I can't squat. I decided to do my chain deads, which definitely wasn't the safest option!
Deadlifts +3 chains per side (somewhere near 50kg added at the top)
110x3 -chains
150x3 -chains
150x2
190x1
220x2 easy
240xf possibly there, but it felt a bit heavy going up and I didn't really want to push it. Not bad, considering that would have been nearly 290kg at the top...
230x1 probably a dirty 2nd rep in the tank
217.5x2
Ab wheel x lots with pauses at the bottom
Shoulder stretching
Training 05/09/12 and 06/09/12
Comp paused bench
60x5
80x3
100x2
120x1 - meant to be getting doubles
110x2x5
Not done these in a while, so needing to catch up a little. This is off the back of my physio playing around with my shoulders, which I think has worked but I need to bed in some changes.
Incline DB bench
35x5
40x5x3
Kind of using these to stretch the bottom position out and get a good pinch, so nothing too heavy.
Deads
100x3x2
140x3
180x1
220x1
240x1
220x1
200x1
Very tight in my hips tonight so I left it there. Still fatigued from the chain deads on monday, it turns out the extra days rest wasn't sufficient to recover from the additional beasting that happened.
Walking lunges x lots, primarily for mobility
Quad/hip flexor rolling
Slightly ballsed up the peak in this cycle with my holiday, so I'm unsure whether to bother fully maxing out or to just start my next cycle. TBH I'm really craving getting back under the bar and squatting, so that might weigh heavily on my decision.
Comp paused bench
60x5
80x3
100x2
120x1 - meant to be getting doubles
110x2x5
Not done these in a while, so needing to catch up a little. This is off the back of my physio playing around with my shoulders, which I think has worked but I need to bed in some changes.
Incline DB bench
35x5
40x5x3
Kind of using these to stretch the bottom position out and get a good pinch, so nothing too heavy.
Deads
100x3x2
140x3
180x1
220x1
240x1
220x1
200x1
Very tight in my hips tonight so I left it there. Still fatigued from the chain deads on monday, it turns out the extra days rest wasn't sufficient to recover from the additional beasting that happened.
Walking lunges x lots, primarily for mobility
Quad/hip flexor rolling
Slightly ballsed up the peak in this cycle with my holiday, so I'm unsure whether to bother fully maxing out or to just start my next cycle. TBH I'm really craving getting back under the bar and squatting, so that might weigh heavily on my decision.
Training 7/9/12
Deficit bugarian split squats
20x5
30x5
40x5x3
Really hard! Even though it doesn't seem like that much more ROM than regular BSGs, it's enough to make a big difference.
Leg press
5, 5, 5, 5, 6
First time going into a remotely squat-like position in weeks. Felt good.
CGBP
60x5
80x5
100x5x3
60xsome
No spotter so I couldn't really push these.
BB curls
40x10, 10, 10, 8, 9, 8
Did these in between other sets, didn't realise I'd done so many sets!
Tricep overhead cable extension
12, 10, 10
Face pulls
10, 10, 10
Deficit bugarian split squats
20x5
30x5
40x5x3
Really hard! Even though it doesn't seem like that much more ROM than regular BSGs, it's enough to make a big difference.
Leg press
5, 5, 5, 5, 6
First time going into a remotely squat-like position in weeks. Felt good.
CGBP
60x5
80x5
100x5x3
60xsome
No spotter so I couldn't really push these.
BB curls
40x10, 10, 10, 8, 9, 8
Did these in between other sets, didn't realise I'd done so many sets!
Tricep overhead cable extension
12, 10, 10
Face pulls
10, 10, 10
Training 10/09/12
Squat (\o/
)
60x25
It feels so good to be under a bar again! Form was silky, no restrictions that I could feel, and the set was an easy bit of cardio. Onwards!
Paused bench (not comp paused, just a slight pause on chest)
bar x lots
60x8
90x8
85x8x4
Not bad, more there for next time.
Single arm cable row
120x12
130x12x2
These could be lbs, or some wild other unit...
DB bench
30x8x3
Having not done flat db bench in over a year these felt odd at first. Loads more in the tank.
Rear delt cable fly
25x12x2
30 degree raise
25x12, 20x12
CGBP (slight pause on chest)
75x6
80x6
80x6
Squat (\o/
)60x25
It feels so good to be under a bar again! Form was silky, no restrictions that I could feel, and the set was an easy bit of cardio. Onwards!
Paused bench (not comp paused, just a slight pause on chest)
bar x lots
60x8
90x8
85x8x4
Not bad, more there for next time.
Single arm cable row
120x12
130x12x2
These could be lbs, or some wild other unit...
DB bench
30x8x3
Having not done flat db bench in over a year these felt odd at first. Loads more in the tank.
Rear delt cable fly
25x12x2
30 degree raise
25x12, 20x12
CGBP (slight pause on chest)
75x6
80x6
80x6
Training 12/09/12
Deads
110x5
150x3
190x1
210x1
220x5 possible BS rep PB
210x5
I ate far too close to gym time, these were not pleasant! Sacked off further volume and suffering.
Snatch grip RDL
110x6
120x6x2
Chins
10x3
Should have loaded these really, but I didn't have the time.
Going to have to go in tomorrow to finish this off, the gym was far too busy.
Deads
110x5
150x3
190x1
210x1
220x5 possible BS rep PB
210x5
I ate far too close to gym time, these were not pleasant! Sacked off further volume and suffering.
Snatch grip RDL
110x6
120x6x2
Chins
10x3
Should have loaded these really, but I didn't have the time.
Going to have to go in tomorrow to finish this off, the gym was far too busy.
Training 13/09/12
Bulgarian split squats
25x8
30x8x3
Chins
20 - someone challenged me, I won
All kinds of arm work!
Yes, you read that right
Face pulls
12x3
Cable shoulder stuff
Training 14/09/12
SQUATS!
70x25
70x15 - more sit back, more adductor loading.
4 count paused deads
100x4
140x3
170x4 rep pb?
180x4
170x4
****ed
Pin press
60x6
80x6
100x6
90x6x2
Still finding it hard to get into position with these, I might have to relegate it to more of a secondary movement.
Wide grip bench
70x8
80x8
90x8
Easy. It seems my shoulder has decided to cooperate.
Rollouts with chains
Some, but too dead by this point.
Bulgarian split squats
25x8
30x8x3
Chins
20 - someone challenged me, I won
All kinds of arm work!
Yes, you read that right
Face pulls
12x3
Cable shoulder stuff
Training 14/09/12
SQUATS!
70x25
70x15 - more sit back, more adductor loading.
4 count paused deads
100x4
140x3
170x4 rep pb?
180x4
170x4
****ed
Pin press
60x6
80x6
100x6
90x6x2
Still finding it hard to get into position with these, I might have to relegate it to more of a secondary movement.
Wide grip bench
70x8
80x8
90x8
Easy. It seems my shoulder has decided to cooperate.
Rollouts with chains
Some, but too dead by this point.