Caporegime
How those deadlifts feeling after a few weeks off?
icecold's training log
- Thread starter icecold
- Start date
Pretty terrible! I don't really like doing paused deads after squats, so I guess these weren't that bad considering. I don't think there is too much carry over between my squats and deads, which makes sense because my squats almost overtook my deads a few years ago.
I will know what's going on better next week, the combination of a massively pre-fatigued core and (potentially) slightly de-conditioned lower erectors/lats has left me feeling pretty weak.
I will know what's going on better next week, the combination of a massively pre-fatigued core and (potentially) slightly de-conditioned lower erectors/lats has left me feeling pretty weak.
Training 09/12/13
Squats
bar
60
100
140
170
190x5
180x5
180x5
180x5
Pretty good. Top set was easy, but my core began to fatigue pretty quickly as I went through the drops.
Paused bench
bar
60
90x5
110x5
112.5x5
105x5
105x5
105x5
Good, considering it was all paused. Seems to be back on track.
OHP
60x6
60x6
60x8
60x10
Weirdly really easy. Rests were quite short too.
Machine row
stack -2 slots x15
stack x10
stack x12
stack x12
CGBP
60x6
100x5
110x3 quad cramped
100x5
100x5
Face pulls
red band x15x3
Solid session. Squatting is going well and any session that doesn't have miserably **** pressing is always awesome. Annoyingly, I seem to have developed the weird hip thing that struck my right side down in Jan/Feb, but this time on my left side. I know how to deal with it now so hopefully I'll be able to deadlift on Weds. Did about 30 mins of stretching when I got home, fingers crossed.
Squats
bar
60
100
140
170
190x5
180x5
180x5
180x5
Pretty good. Top set was easy, but my core began to fatigue pretty quickly as I went through the drops.
Paused bench
bar
60
90x5
110x5
112.5x5
105x5
105x5
105x5
Good, considering it was all paused. Seems to be back on track.
OHP
60x6
60x6
60x8
60x10
Weirdly really easy. Rests were quite short too.
Machine row
stack -2 slots x15
stack x10
stack x12
stack x12
CGBP
60x6
100x5
110x3 quad cramped
100x5
100x5
Face pulls
red band x15x3
Solid session. Squatting is going well and any session that doesn't have miserably **** pressing is always awesome. Annoyingly, I seem to have developed the weird hip thing that struck my right side down in Jan/Feb, but this time on my left side. I know how to deal with it now so hopefully I'll be able to deadlift on Weds. Did about 30 mins of stretching when I got home, fingers crossed.
Caporegime
Pls no injuries bro. I can't contain these feels :'(
Caporegime
Flipping injury's everywhere at the moment. Solid squatting though 
Training 11/12/13 <-- date of peace
Squat
bar
60
100
140
170
195x5
Good
Paused board bench
bar
60
80
100
115x5 bad
110x5 better
110x5 good
110x5 best
Good overall, still many coordination gains to make
Deadlifts
60
100
140
180
210x5 better than last time. Video the set and saw some small mistakes
200x5 much better
200x5
200x5
Back on track
BTN push press
some
Squat
bar
60
100
140
170
195x5
Good
Paused board bench
bar
60
80
100
115x5 bad
110x5 better
110x5 good
110x5 best
Good overall, still many coordination gains to make
Deadlifts
60
100
140
180
210x5 better than last time. Video the set and saw some small mistakes
200x5 much better
200x5
200x5
Back on track
BTN push press
some
Man of Honour
lol Stoodles
Yep, enough volume to do something but not enough to (completely) fatigue my deadlifts. I like squatting every session but it doesn't leave much room for other stuffNiuce deadlifting.
I was going to ask why squat volume was so low, and then realised...
lol Stoodles
Yep, enough volume to do something but not enough to (completely) fatigue my deadlifts. I like squatting every session but it doesn't leave much room for other stuff
Similar to my workload of snatch -> clean'n'jerk -> front squat.
Upper back fatigue for the lose...
Training 16/12/13
Squats
bar
60
100
140
160
180
200x5
190x5
190x5
190x5
190x5
190x5
Paused bench
bar
60
90
100x5
110x5
102.5x5
102.5x5
102.5x5
102.5x5
102.5x5
Dat short rests
OHP
60x5
70x5
62.5x5
62.5x5
62.5x5
Fatigue!
Machine row
something x12x3
CGBP
100x5
100x5
100x5
lazy mode
Squats
bar
60
100
140
160
180
200x5
190x5
190x5
190x5
190x5
190x5
Paused bench
bar
60
90
100x5
110x5
102.5x5
102.5x5
102.5x5
102.5x5
102.5x5
Dat short rests
OHP
60x5
70x5
62.5x5
62.5x5
62.5x5
Fatigue!
Machine row
something x12x3
CGBP
100x5
100x5
100x5
lazy mode
Man of Honour
Lawd have mercy! Dem squats doe!!
Seriously mirin!
Seriously mirin!
Caporegime
Training 17/12/13
Everything with 3010 tempo.
A)Leaning DB lateral raise (30s)
7.5x12
7.5x12
5x12
5x12
B)1 arm cable lateral raise (30s)
some pin x12x4
C1) Incline DB front raise (-s)
5x12x3
C2) Bent over DB rear delt raise (60s)
2.5x15x3
D) Prone incline DB press (30s)
1.25x20x3
E) Machine shoulder press 3x strip sets (60s)
(8, 8, 8)x3
Then some arms
BB curl (30s)
40x12
30x12
30x12
DB preacher curl with supination at the top (30s)
7.5x12x3
EZ bar preacher curls (30s)
17.5x15x3
^Obviously not my programming, but fun
Agility and ankle stability work for 30 mins, then a warm down on the track.
Training 18/12/13
Squats
bar
60
100
140
Adductors not impressed with yesterdays running around, dropped this.
Deadlifts
bar
60
100
140
180
200
220x5 fine, but I forgot to chalk again
207.5x5 groce
207.5x5 good
207.5x5 easy 60 seconds and then
207.5x5
Should have gone heavier initially, slight grip deficit made it seem harder. This annoyed me, and I knew I wasn't going to have time to do good mornings after messing around treating my adductors, so raged into a 5th set with a short rest. KO'd me!
Paused board bench
bar
60
85
100
120x5
112.5x5
112.5x5
112.5x5
These are boring me now. Not even sure if they're helping that much.
Definitely time to be more strength specific with my benching. For the past... ages I've been trying to make sure I can build some mass where I need it.
Everything with 3010 tempo.
A)Leaning DB lateral raise (30s)
7.5x12
7.5x12
5x12
5x12
B)1 arm cable lateral raise (30s)
some pin x12x4
C1) Incline DB front raise (-s)
5x12x3
C2) Bent over DB rear delt raise (60s)
2.5x15x3
D) Prone incline DB press (30s)
1.25x20x3
E) Machine shoulder press 3x strip sets (60s)
(8, 8, 8)x3
Then some arms
BB curl (30s)
40x12
30x12
30x12
DB preacher curl with supination at the top (30s)
7.5x12x3
EZ bar preacher curls (30s)
17.5x15x3
^Obviously not my programming, but fun
Agility and ankle stability work for 30 mins, then a warm down on the track.
Training 18/12/13
Squats
bar
60
100
140
Adductors not impressed with yesterdays running around, dropped this.
Deadlifts
bar
60
100
140
180
200
220x5 fine, but I forgot to chalk again
207.5x5 groce
207.5x5 good
207.5x5 easy
60 seconds and then207.5x5
Should have gone heavier initially, slight grip deficit made it seem harder. This annoyed me, and I knew I wasn't going to have time to do good mornings after messing around treating my adductors, so raged into a 5th set with a short rest. KO'd me!
Paused board bench
bar
60
85
100
120x5
112.5x5
112.5x5
112.5x5
These are boring me now. Not even sure if they're helping that much.
Definitely time to be more strength specific with my benching. For the past... ages I've been trying to make sure I can build some mass where I need it.
Caporegime
Ice what do you do to get dat ankle ROM? I want to work towards a mireful pistol squat.
I basically don't, apart from some quick pre squatting drills.
What I would advise:
- Attack the achilles, foot, anterior and posterior tibialis with soft tissue work
- Knee to wall mobility drills
- Any other stretching that you feel gets you more ROM without having to collapse your ankle.
Pistols are cool, but hard!
What I would advise:
- Attack the achilles, foot, anterior and posterior tibialis with soft tissue work
- Knee to wall mobility drills
- Any other stretching that you feel gets you more ROM without having to collapse your ankle.
Pistols are cool, but hard!
Caporegime
I just fall flat over if I even attempt a pistol squat