icecold's training log

icecold · 25 Feb 2014 at 21:36

Training 25/2/14

Semi-deload/pump week.

Bench
bar
60
80
100
110
120
125
130 almost lost it towards my feet lols
107.5x3x8

OHP
bar
40
60x5
65x5
60x5
60x5
55x5
55x5

Single arm incline DB bench
20x8
22.5x8x3

Vertical seat DB press
15x8x3

Band face pulls
12x3

Tricep cable push down
12x3

Lateral raise
12x3

EZ bar front raise
12x3

icecold · 26 Feb 2014 at 20:54

Training 26/02/14

Short rests.

Deadlifts
bar
60
100
140
180
200
210x5x5
Cardio

BOR
80x8x4
last set stripped to 60x10

ISO pull down thing
something x12x4

Bicep curls
all kinds

icecold · 1 Mar 2014 at 18:01

Training 28/02/14

Today, I will be mostly lifting 180kg.

Squats
bar
60
100
140
160
180x5x3

RDL
60
100
140
180x5 lost straps so hook grip

180x5 found straps \o/
180x5

Steedie · 1 Mar 2014 at 18:10

icecold · 4 Mar 2014 at 00:10

Training 3/3/14

New training cycle starts here. I completely forgot to programme it, so was late getting to the gym and massively rushed

But who was conditioning?

Squats
bar
60
100
140
160
180x5
190x5
185x5
180x5
Still feeling this weird lower back thing. Some exploratory mobility reveals that it is in fact glute based, so my angus got a severe peppering.

RDLs
60
100
140
190x5
182.5x5
182.5x5

Bench
bar
60
80
100
110
120
125
130 not bad, but there is some mobility work to be done
105x3x8
8 sets is groze

Deficit Bulgarian split squats
15x6
20x6x4
Why did I feel like I missed these enough to programme them back in?! Comfortable weights to ease back in, legs still jelly. Got two more weeks of these ****ers now

Cable tricep push down
12x3

icecold · 5 Mar 2014 at 23:06

Training 5/3/14

Crippling DOMS from DBSS.

Deadlifts
bar - CAN'T MOVE
60
100
140

180 easy but really slow
200
220x5
210x5
210x5 a bit better
210x5 much faster
210x5
Body y u do dis

Deadlift stance good mornings
60
100
140
160x6x3

Chins
bw x5
+10x5
+12.5x5x3

BOR
80x10x3

No time for curls

too much time spent getting legs to respond for deadlifts.

icecold · 7 Mar 2014 at 20:49

Training 7/3/14

Squats
bar
60
100
140
160
180
200x4
190x4x4
Nice

Bench
bar
60
80
100
112.5x2x8
Need more pec lovin

High bar squats
60
100
120x5
140x5x3 - last rep of each set paused for a something count
Relatively light to make sure I don't explode anything

OHP
bar
40
60x5x5
Pec was messing with my shoulder position here too

Face pulls
red band x12x3

Curls
15x12x3
12.5x12

Pallof press
blue band x8x3

reiyushin · 10 Mar 2014 at 11:20

Just saw your comp vid, seriously nice work

icecold · 10 Mar 2014 at 15:14

Cheers mate! Good to see you're still plugging away, when is your next comp?

reiyushin · 10 Mar 2014 at 16:06

It got moved back until the 31st of May. Great news for me, lots of time to get my squat and dead lift back on track!

icecold · 10 Mar 2014 at 23:39

I shall await a mighty total!

Training 10/3/14

Squats
bar
60
100
140
160
180
205x5
192.5x5x4
Felt good today. Kept the rests relatively short. Nearly died.

Bench
bar
60
80
100
110
120
130
135
112.5x3x8
Better today, still need more pec/shoulder mobility

RDL (beltless)
60
100
140
190x5x3 last reps paused
A bit too light, but couldn't be bothered to mess around with plates

Deficit Bulgarians
bw x10
25x6x4
Again, a comfortable weight. It still slayed me

Tricep cable stuff
some

Delvis · 11 Mar 2014 at 10:01

Joooceeee.

Please tell me your pec/shoulder loving routine

icecold · 11 Mar 2014 at 21:55

Soft tissue work then all angles of stretching until I feel like I've made progress. Also, if my bad shoulder is hanging a little high, I'll stretch until it's level with the other side (sometimes needs neck/trap stuff).

icecold · 12 Mar 2014 at 22:24

Training 12/3/14

But who was recovery from Monday?

Deadlift
bar
60
100 lawd. Can't move
140
180 sloooooowwww
200

220 eurgh
235x5
222.5x5x2 (x3? I forget)
So slow, but the reps went up. My glutes are still in a state from Monday (giggity?), not a fun day. However, thinking about it now I think this is close to a peeb.

Chins
bw x10
+15x5x3

BOR
80x5
100x5
110x5
110x5
100x5
60x20

Lat iso pull down
something x15x2 (60 seconds rest)

Pallof press
blue band x10x3

icecold · 12 Mar 2014 at 22:39

Just checked and 5 rep PB is 240. Wat. I might make it after all, I could have done that today despite not being able to move.

Delvis · 13 Mar 2014 at 00:25

icecold said:
Soft tissue work then all angles of stretching until I feel like I've made progress. Also, if my bad shoulder is hanging a little high, I'll stretch until it's level with the other side (sometimes needs neck/trap stuff).

My gammy shoulder is lower?

icecold · 17 Mar 2014 at 22:14

Training 14/3/14

Squats
bar
60
100
140
160
180
200
215x3
202.5x3x3

Bench
112.5x2x8

High bar squats
150x5x3

Some other stuff? I forget

Steedie · 17 Mar 2014 at 22:18

What's the plan with your training now? Prepping for finals etc

icecold · 17 Mar 2014 at 22:19

Training 17/03/14

Squats
bar
60
100
140
160
180 joocy
200
215x5 PB
202.5x5x2
Good squats today! Comfortable PB.

Bench
bar
60
80
100
110
120
125
130 more there but I was a little short of time
120x3x6 lawd
That was coming close to as much as I can rep comfortably with my shoulder. Hopefully this number will continue to slowly improve.

RDL beltless
100
140
200x5
200x5
200x5
Last reps paused, all easy.

DBSS
bw x8
27.5x5x4
Comfortable but horrible

OHP
bar
50
60x5
70x5
62.5x5x2

Tricep cable push down and over head extension
lots

Good session!

icecold · 17 Mar 2014 at 22:22

Steedie said:
What's the plan with your training now? Prepping for finals etc

Yeah pretty much. I'm already thinking about nationals in Oct, so this stuff is all part of a slow build up. I have some targets in mind that I need to work really hard for, so it all needs to start now.

I'm actually losing a bit of weight at the moment too, so I'm walking the tightrope of losing all of my gains and feeling flimsy and loose.