icecold's training log

[Delvis]

Just spent a bazillion pounds on a holiday, so wouldn't be able to afford it even if i wanted to sadly.

Are you going to be backstage with dom and the other way around etc? Slapping each others angus'/backs

 

[icecold]

Yep, we're lifting on different days so we can coach each other pretty easily this time.

 

[Delvis]

I look forward to it all! Any live streams going on or anything?

 

[icecold]

I don't know of one, but then I don't know a great deal...

 

[Delvis]

Yooooooooooooooou son of a *****!












Thorough write-up required. And creepies.

 

[icecold]

Ok, start of a new "season". After an absolute abortion of an attempt to lift at nationals (those in the FB group will be aware - forever at the mercy of the roads ), it's time to mix things up a little and take advantage of being completely injury free (I didn't say dysfunction free...).


Operation Awesometrophy: stronger, faster, leaner (less powerlifting size?)

Short term weight goal is to be a relatively lean 90kg. This will involve putting on a little lean mass, but if I CBL strictly then it should take care of itself. From there I obviously intend to fill out into the 93kg class, but slowly and without a distinct bulking phase.

My ankle is now healthy enough to run on \o/, so I'm going to slowly bring the gay little supportive muscles and tendons up to strength. From there, some actually speed work will be done.

Also, I'm going to try a short-ish block of squatting only in my oly shoes. This massively changes my mechanics (partly because I can get my ass pretty much on my ankles), but hopefully I'll respond well and this new style will start to get stronger. It may not, but experimenting is part of the fun. Apart from the

Bench will continue to be focussed on no hand off paused work. I have a vague plan for where I'll take this, which may include a run at smolov jr just for fun.

Deadlift is going to be more of the same. The only reason I haven't managed to increase it much since my initial comeback to 260 is because of the run up to nationals clashing with holidays. There may well have been a way to train around this, but I didn't do it.

ALSO also, some oly work will slowly creep in. My ankles are almost at the point where I can get into the bottom of a snatch, and in the mean time there is always jerking to be done.




Today's training 14/10/13

New squats!
bar
60
100
140
170x5x3
Just wanted to see where I'm at with these. I'm predicting that my 5rm is going to be around 180-185 (around 25-30kg behind my normal squat), so I'm going to to a build up to this and have it be pretty when I get there.

No lift off paused bench
bar
60
100
120
130 Almost ballsed this up, but managed to muscle it into something like a decent line
110x5x3 short rests
100x7 60 seconds rest, complete fatigue!

RDL
bar
60
100
140
190x5x2
Experimenting with these again. Glute pump!

DB bench
37.5x8x3 weight selection based on what was in front of me

Wall slides

Side plank

Pallof press

Lower trap band stuff


Fin. Forgot my water bottle, such thirst.

 

[Pigeon_Killer]

Operation Awesometrophy: stronger, faster, leaner (less powerlifting size?)

That's the title for a new log if ever I saw one!

 

[LiE]

Those no hand off feels. This due to no cardiff bros being decent spotters?

 

[mrthingyx]

MOAR Olympic work?

About time.

 

[icecold]

The no lift off bench is because a) it seems to be helping my shoulders somehow, and b) it makes me less dependant on a perfect lift off.

Training 16/10/13

Beltless deads
bar
60
100
140
180
210x5
200x5
200x5
Pretty good. Core ruined.

BTN push press
warm ups
80
100
105
110
115 fail, messed up my coordination a bit
100x2
100x2
Still liking these. 110 is becoming pretty routine even with my reduced leg drive.

Neutral grip chins
bw x5
+12x5
+16x5x3

OHP with OHP shrug
70x3
60x5x3

DB row
42.5x5
50x5
60x5

CGBP
90x5
95x5
100x5
92.5x5x2
Should have gone heavier sooner

Ab wheel roll outs
some sets of some

 

[mrthingyx]

Putting the extra mass to good use, I see?

 

[icecold]

Putting the extra mass to good use, I see?

Not yet, but soon The next few weeks aren't going to be very impressive numbers wise, but there will be pbs as I'm doing lifts slightly differently.


Training 18/10/13
Squats
bar
60
100
140 first rep paused up to now
160x5
170x5
160x5
Good, but rapid fatigue in quads and core.

No hand off paused bench
bar
60
80 feeling groce
100 better
120
132.5x1 pb
120x4 pb
112.5x5
110x3
100x5x2
Strong fatigue, but pretty good considering how tight my shoulders were feeling today.

Beltless paused deads
70
110
150
190 feeling good
220x1 terrible
200x1
180x3
Very surprised by how quickly my core gave out, but this is a clear sign that it's something to work on

Shoulder mobility stuff


Nice session. Feeling the additional volume this week, but I'll get used to it. My core is getting smashed

 

[LiE]

I know those feels, my core took the night off today

I hate that fatigue can sneak up on you and steal your gains.

 

[icecold]

Training 21/10/13

Serious fatigue from the weekend!

Squats
bar
60
100
140
160 very good
180x5 groce
170x5 fatigue

No lift off paused bench
bar
60
90
100
120 really bad position on the bench, muscle it up
130
135 PB, despite hitting the catchers
110x7 no rest into
70x10 fatigue

Front squats (no belt ever for these unless stated)
70x3
100x3
120x1
120x1
120x1
Just testing these out again.

RDL
60
110
160
195x5x2

I think this may be the best day for the fronties, but perhaps not... They were pretty good. Bottom position is much improved from a when I last did them a year (??) ago, but I need a bit of shoulder mobility work to get my front rack perfect. It's not terrible, but it's adding a bit of forward tip as I drive up. I felt a good amount of core stimulation even though my volume was low. I think I'm going to stick to easy triples and singles and bring it up slowly.

Bench is still creeping up. Next week I'm going to start smolov jr with some pretty conservative weights.

Squat was terrible today. I'm guessing it's due to my weekend's excesses... It's rare that my squat feels actually weak, but today was one of those days. I'm tempted to try something more aggressive.

RDLs... well, pretty comfortable. I've got to keep the volume down so that I'm not blitzed for wednesday's deadlifts, but there is still a big stimulus.

 

[icecold]

Training 23/10/13

Beltless deads
bar
60
100
140
180 slow
200 faster
220x5 PB started well, finished completely gassed
205x5
205x5
Such a weird fatigue/reps relationship with these. It definitely doesn't help that my conditioning almost at it's lowest point, but my core and quads (?!??!) were fried. Strong everything pump.

No hand off bench
bar
60
80
100
120
125x2 PB
Comfortable, but I hoped it would be

Good mornings (short rests)
90
140x5
140x5
140x5
Was expecting to struggle after the beltless deads, but these were easy.

CGBP (short rests)
100x5
100x5
100x5
Wanted more weight, but my shoulder was a bit tight so opted for a different stimulus

DB row (short rests)
50x5
50x5
50x5

Chins ss/ inverted KB press
bwx6/12x8
bwx6/12x8
bwx6/12x8
Such pump

Pretty good session. Quads pls respond. Might be time to use the joocy leg press. Need to do some sprints too D: Although to be fair it's not as bad as the time when I wanted to do sprints and there was a danger of my adductors shredding my pelvis. brb glass ankles.

 

[mrthingyx]

Nice everything.

And nicer to see you going full athlete and front squatting, too.

 

[LiE]

Strong sesh brah. I can only seem to manage 2 core lifts and 1-2 accessory per day, I am training 4 times a week now though.

 

[icecold]

The fact that I can actually do front squats now certainly helps. I don't think I'll be doing high reps ever though, groce. High bar and fronties are definitely cooler, but there is still a big gap in terms of weights shifted.


I've not been doing enough assistance stuff recently, I need to pack some more mass on. When my legs aren't being phaggots I think my new squats will give me some sickening quads, but I need to be patient. Or do a light smolov cycle...

 

[icecold]

Friday 25/10/13

New squats
bar
60
100 hmm problems...
140
170x5
190x1
150x5x3
So, a problem strikes. Introducing "running around" means that my ankle gets stiff for a few days. It's not injured at all, it's just that both sides are actually pretty weak from not being used for running for basically over a year. The new squat style requires as much ankle flexibility as I have access to (I sit on that end range) and one side being stiffer that the other put unacceptable levels of torque through my right knee and hips. Until my ankles get strong enough to not stiffen up after use, I'm not going to be able to rely on my ability to do these new style squats when I want to. I'll still use these and fronties as assistance when I can.

Bench
Can't remember! Something ****.

Paused beltless deads
100
140
190x3
180x3
180x3
Much better. Core was solid, quads were on fire.

Something else that I've forgotten...

Leg press
some weight for several sets of 5 with 30 seconds rest
Kind of clusters, kind of just playing to test out the machine. Feels really nice. Will actually use/10



Monday 28/10/13

New programme time! Time to go full Russian for 3 weeks.

Squats
bar
60
100
140
147.5x9x4
Comfortable weight, uncomfortably short rests because I'm a masochist.

Bench
bar
60
95x6x6
Weight slightly wrong (meant to be 92.5), short ish rests again.

Pump all round. A relatively comfortable first day.

Edit: Also, what got pumped and fatigued when benching? My back. lols

 

[LiE]

Those Russian + Smolov Jr feels.