icecold's training log

Delvis · 2 Jun 2012 at 16:25

Whats a power shrug when it's at home?

Djdom56 · 2 Jun 2012 at 16:28

Pretty much

icecold · 2 Jun 2012 at 18:21

Just realised I spelt training wrong in the thread title. What a boob.

edit: thanks passing mod!

GarethSouthgate · 5 Jun 2012 at 14:06

Hope you don't mind but I have sent you another e-mail.

icecold · 5 Jun 2012 at 20:00

sigma, I'll respond later.

Training 05/06/12

Pin press
3x3x120kg
3x5x110kg

CGBP
5x90kg
2x8x90kg

Comp grip paused bench
3x3x100kg

Squats - nope

Bulgarian split squats
8x22kg
5x36kg
3x5x40kg

Single leg press
some x 5 per leg

Stretching - ~45 mins :eek:

Glutes
Hams
Adductors

I squatted up to 140kg and there was a little discomfort and very mild pain, so sacked it off. It's vastly improved though, so my resting protocol is working. I was able to do more aggressive stretches that were too painful before, so I'm looking forward to some more improvements. There is still a small chance that I can catch up provided I can squat on friday, so I'll have to wait and see.

Good bench assistance day though. I'm much worse at pin presses than I thought, it turns out my triceps are pretty weak and rely almost completely on momentum generated off my chest. I did get better at them as I went on, so next time I'll see what I can do.

reiyushin · 5 Jun 2012 at 20:14

Glad to hear the squat situation is improving

Djdom56 · 5 Jun 2012 at 20:16

I think you are right with the current plan, and at the end of the day if you don't squat from now until the comp you'll still be able to smash the qualifying total. The more gentle you are with it now the more aggressive you can be after qualifiers I spose

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icecold · 5 Jun 2012 at 20:25

Thanks reiyushin

Yeah, that's what I'm thinking. The bottom line is that I'll still be good for 200kg even with an injury (I doubt there will be much over 210kg on the day from others), and if I rest it completely then I can destroy myself afterwards.

Currently thinking:

Qualifying total: 512.5kg

Squat: 175kg (lol), 185kg/190kg/????, ????

Bench: 120kg, 130kg, ????

Deadlift: 220kg, 230kg, ????

So that's a comfortable qualifying total on my openers.

Djdom56 · 5 Jun 2012 at 20:30

Thanks for the "lol" at what I'd be pleased to get as a 1RM for squats. Cheers bro

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Looks fine to me, you might even be able to ramp up the squat a bit on the day.

Will was contemplating doing the comp with a dodgy shoulder and just asking for 40kg on the bench

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icecold · 5 Jun 2012 at 20:41

Haha he should definitely do that!

I'm fighting the gayness of opening my squats at a weight LESS than what I've done for 10 reps. Super gay.

You know, I'll just open with this weight:

LiE · 5 Jun 2012 at 20:56

Do you do all your attempts for 1 lift then move onto the next lift?

icecold · 5 Jun 2012 at 20:58

Yeah, so three squats, then three benches and then three deadlifts.

This makes the deadlift weight a little more dependent on the squat weights, but since I'm going so sub-maximal it shouldn't be a big deal.

icecold · 5 Jun 2012 at 23:07

The adductor stretching that I did earlier already seems to have done some good, not getting my hopes up too much though.

Djdom56 · 7 Jun 2012 at 01:01

Found a good way to do adductor soft tissue which is very easy to moderate. I will show you tomorrow.

Delvis · 7 Jun 2012 at 08:38

Come on guys

We need vids

icecold · 7 Jun 2012 at 17:20

Training 6/6/12

Deads
100
140
180
200
2x212.5kg
3x3x175kg

Power shrugs 3x5x152.5

RDL 3x8x135

BOR 3x8x85

Chin grip pulldown 3x8x95

Good mornings 3x8x135

Djdom56 · 7 Jun 2012 at 17:28

I'm not going to be putting much up in the way of vids until the comp, I just can't be arsed

Nicely done brosef

icecold · 7 Jun 2012 at 21:50

I think I may get get a video tomorrow, but I'm not sure it will be very interesting! There will be videos of the comp though.

icecold · 8 Jun 2012 at 23:23

Training 08/06/12

Bench
bar x lots
60x8
80x5
100x3
120 - weird line
130 f - got a bad hand off and the bar slipped to my left
132.5 PB! Flew up
140 f - completely lost my line. It curved away from me on the way down and was all kinds of ****ed up.
140 f - better, just tired now

Some pulling stuff
some x some

I wasn't really taking this session seriously, as I don't really care about setting a bench PB at the moment. I'm still pretty fatigued from stuff earlier in the week, my back and triceps in particular. I'm still convinced I could have had 140kg, another day!

Pigeon_Killer · 9 Jun 2012 at 00:15

Great benching ice, progressing quite nicely