icecold's training log

Oh yes, absolutely. In fact I do singles on everything after 140kg.


Training 17/1/14

20 mins of general warm ups and soft tissue work.

Squats
bar
60
100
140
160
180
200
215x3
200x3 Short rests from now on
200x3
200x3
Nice and comfortable while I'm getting over the lingering effects of being ill. Felt a bit messy, but I'm not sure how real that is because I was also feeling pretty gross.

OHP
bar
40x8
60x5
65x5
70x1 with 10 overhead shrugs
60x5
60x5
60x5
60x5

30 mins of soft tissue and stretching.

Just a short session, but good enough.
 
Training 18/1/14

15 mins mobility

Paused deadlifts
bar
60
100
140
180
200 feeling pretty good
220x3
210x3
210x3
Well that went well. Not done these consistently in a long time, and that wasn't far off PB territory.

Bench (no lift off)
bar
60
80
100
110
120
125
130
107.5x3x8
Triceps were fatigued from last night, and lats were shot from paused deadlifts, so that went surprisingly well. 130 is starting to get really comfortable.

BOR ss/scap wall slides
60x10
80x8
90x6
100x5
100x5
80x8
80x8

Tricep rope push down ss/cable lateral raise
12/12
12/12
12/12
single arm tricep 15, 15

Lat pull down
12, 12, 12

Prone shallow incline DB press
1.25x15x3

Machine row
12, 12, 12

Ab wheel roll outs
6, 6, 6
lol, that's how much paused deads rape your core


Fun session. Surprising pumps even from the early low rep stuff, which seems to be a good thing. Oh, and I discovered a new pec stretch that perfectly hit the restriction in my left shoulder. A little tricky to set up though.
 
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The thing from Mart's programme. Lie face down on shallow inclined bench, and do the movement of a overhead press. Ends up replicating the stresses of "Y"s and "W"s. Very joocy.
 
Training 21/1/14

Muchos fatigue. Busy, and low on sleep.

Hip capsule and general mobility (adductors pls)

Squats
bar
60 pretty supple!
100
140
170
190 very fast
210
220x3 easy
215x3
210x3
Was planning on a second set at 210, but I got chatting to someone and I'd cooled down too much. I was surprised by how well this went, it's a pretty good sign considering

Bench
bar
60
80
102.5x2x8
Light day

DBSS
bw x5
bw x5
10x5
10x5
10x5
Done more for mobility and warming down than anything else. Still groce

DB rows
50x5x3
Don't know why I haven't been doing these
 
Just read the whole of this page and these numbers boggle the mind! :O Especially the sessions when you were ill... Ridiculous. Makes me wish I started younger seeing all you young joocey bro's. (dem 30yo feels :( )

Solid lifting dude. :)
 
BennyC said:
Son, I am impress.

Managed to stretch the bejesus out of my quads doing my half assed DBSS/SS effort. Not looking forward to full DBSS feels.
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Cheers bru.

My legs feel real good after putting them through a healthy range :cool:
KiNgPiN83 said:
Just read the whole of this page and these numbers boggle the mind! :O Especially the sessions when you were ill... Ridiculous. Makes me wish I started younger seeing all you young joocey bro's. (dem 30yo feels :( )

Solid lifting dude. :)
Click to expand...
Thanks, those were not easy sessions!

We can all wish we started earlier, but ultimately it doesn't change anything.
 
icecold said:
Cheers bru.

My legs feel real good after putting them through a healthy range :cool:
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Yeah the top of my rec fem and intermedialis (as a whole) feels like jelly, tender as sin and I didn't even really have much of a deficit! Goes to show how important things like walking lunges and D/BSS are for leg/hip health :)

Thanks, those were not easy sessions!
Click to expand...

With pain comes pride :cool:

We can all wish we started earlier, but ultimately it doesn't change anything.
Click to expand...

Agreed
 
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