icecold's training log

LiE, I've been following some of the MWOD drills. It's mostly Achilles that is the problem. Sitting in the squat stretch but up on your toes (heels off the floor) and then emphasising weight on one foot helps. Might feel like there is an impingement on the front of the ankle but I believe this is okay and just junky tissues.

Peppered my posterior tibialis yesterday with a hockey ball.

Doing the knee to wall stretch but with a rumble roller under the toes and a straight leg, so it's more hip to wall might make you wince!
 
It's all good stuff (literally all of it), which is why I'd recommend doing basically trying everything. It's just not effective use of my time to post all the videos when they're so easy to look up as you go :)
 
Training 20/12/13

Not much time tonight because of some post training food with the bros, so will do the rest tomorrow.

Squats
bar
60
100
140
160
180
200
210x3
195x3
195x3
195x3
195x3
Wasn't pleased with these, struggled to find the right line.

Bench
bar
60
100
120x3
115x3
115x3
115x3
115x5
Not bad.
 
Training 23/12/13

Session squeezed in at a different gym.

Deadlift
bar
70
120
150
170
200
220
230x5
217.5x5
217.5x5
Felt pretty good today. Still some progress to be made though

DS good mornings
60
100
150x5x3 90 second rests

Push press
All kinds up to a few singles with 100kg. Feeling very comfortable despite not doing these for a while. Need to get jerking.
 
Training 28/12/13

Another short session at a different gym.

Squats
bar
60
100
140
160
180
200
215x3 easy
222.5x3 festive PB
210x3
222.5 was still pretty easy, but the poor quality bar was whipping around like crazy and on the third rep it almost pulled me forwards for an unplanned face plant. There are no catchers too, so I essentially almost died, probably. Dom said he was going to shout me into a 4th rep until the last one went wobbly.
Pleased though, squats are feeling good at the moment. I'm temped to see where I'd max out with triples, but I'm not currently planning maxing this rep range...

Bench
bar
60
80
100
120
100x3x5
Combination of a terrible bench and my shoulder not feeling 100% made this happen. I think I'm going to try a progression with a similar format.
 
Yep, pretty terrible. When I next go I take a picture of the bend the bar has in the rack. The best part is that this gym has just been refurbished to be more "functional", which apparently doesn't mean they expect people to actually lift.

Why do these bars even exist? Crossfit?
 
Training 03/01/14

First session of 2014, and it's squat Friday. Lets do dis.

Many soft tissues and mobility.

Squats
bar
60
100
140
160
180
200
225x3 PB
212.5x3
180x5
180x5
Pleasing! Still not a max, but I think that's the last triple I'll do in this block. Adductors were quite ropey today (probably a product of being hung over and not moving all of Weds), the reps look a little high on video and I'm not 100% pleased with the little tip that happens out of whole, but not terrible considering.

Bench
bar
60
80
100
110
120
102.5x3x3
Shoulder feeling a lot better after soft tissue work. Onwards to gains.
 
Yessir.

Picking up from a conversation from a while ago, this is basically what I expected to happen after smolov. Despite finishing the programme on weights that weren't really that close to PBs, that particular part of the programme is just a volume phase with no peak at all. Lots of underlying strength built, but you need a little volume deload and peaking phase of a few weeks for those gains to be realised.

All going to plan, so far!
 
You must log in or register to reply here.
Back
Top Bottom