icecold's training log

[icecold]

Training 12/10/12

Squats
bar x lots
60x10
100x10
140x3
170x1
185x1
200x3 flew up! I was doubting this would go up at all, so much so that I was moaning about the fear and requested side spots.
205x3 comfy
210x3 wat
200x3
Well ok then. I thought 210kg was being a little optimistic for comp in just over a month, apparently I misjudged! Speed is a little inconsistent (205 was faster than the first 200) so I have some neural adaptation to deal with. I'm experiencing a little tightness (no pain) from my injury so I'm being a little hesitant with depth, but I plan to find a few inches in my next training block. The second 200kg set was apparently under comp depth, and the video makes it look a little worse than it is, but still...

Bench +4 chains
60x5
80x5
105x4, foot slipped, 30 seconds rest, 105x3 - LOLPB?
100x4 somehow lost count probably wouldn't have gotten the 5th
95x5

Wide grip comp paused bench
90x3
115x3
120x3 PB
115x3
115x3

Fatiiiiiiigggue

 

[icecold]

Thanks guys

Adductor is currently behaving itself, but I'm under no illusions about who is actually in charge

 

[icecold]

Training 13/10/12

Deads +6 chains
100x5
140x2
180x2
180x2
160x2
160x2
160x2

GUNZ

ABZ

 

[icecold]

Mock meet 15/10/12

Squat
bar x lots
60x10
100x10
140x3
160x1
180x1
200x1 easy
215x1 felt rubbish, looked good
220x1 smoked it, even though I lost it forwards

Bench (comp paused)
bar x lots
60x8
80x3
100x1
110x1
120x1
130x1
140xf FUUUUUUUUU
140x1 WOOOOOOOOOOOOOOO PB!

Deads
100x5
140x3
180x1
200x1
220x1
240x1
260x.... ping! Breezing through my sticking point I felt something go horribly in my hamstring. Panicked, got it up on a bench and tested it and it wasn't too bad It really felt like a tear, but within 5 mins I had almost full pain free range. Battered it with various treatments and it isn't too bad now. Hopefully this isn't too serious, but I'm certainly having a easy week!

All in all, absolutely awesome. Comfy 600kg total without my final deadlift. FINALLY got that bench!

I have videos of the squats and deads, including me hopping around after the 260.

 

[icecold]

With at least 20kg left on the platform, possibly for a few weeks! That 260kg deadlift was moving nicely, gutted!

Left hamstring feels stiff this morning, but not overly painful.

 

[icecold]

Haha I think you're safe for a little while, it was pretty grindy. Annoyingly I neglected to grab someone for a video :/

Here's the rest of it

 

[icecold]

Thanks guys.

Doesn't feel terrible, just tight and a little sore. Sitting on it all day doesn't help.

 

[icecold]

Thanks for the concern!

Yeah the 240 was weird. It seemed to take ages to leave the floor but when it just popped up.

 

[icecold]

It's looking like its a very small tear, but its hard to tell at the moment because its been worse sitting on it all day yesterday which seems to have affected swelling/tissue drainage. When its warm I still almost have full range... Going to try some high rep leg curls and see how it goes, and I'm not going to do any other lower body stuff this week. Even if it is a tear, its still possible that i'll recover by the comp because I've been able to look after it from the beginning.

Time to call Mr Physio!

 

[icecold]

I think its a combination of being a little tight on that side, and a very poor warm-up for the reads (too long between sets).

It's strange, there is basically no pain above or below the effected area, which leads me to suspect that it can't be that bad...

 

[icecold]

Training 17/10/12

Pin press
60x6
100x6
110x6
112.5x6
100x6 misload :/
107.5x6
105x6x3
Volume!

Rear delt raise
some

CGBP
90x6
95x6x2

Then I rushed to my physio for some lovin'. He said that it wasn't that bad because the (small) tear is in the middle of the muscle belly, and was most likely caused by other things being tight. After some poking and prodding the pain was vastly reduced. 2 weeks off and it'll be back to business.

 

[icecold]

Posting from my phone, so I might expand later.

Basically, your core being terrible at stabilising in certain directions will be contributing to your terrible balance. Keep doing all exercises, and brace your core as hard as possible on every rep.


Hamstring feels a lot better, I'm going to see how I go with some high rep isolation tonight.

 

[icecold]

Training 19/10/12

Bench
bar x lots
60x8
100x6
115x1
122.5x6 PB
125x6 PB
117.5x6x2
Feeling pretty battered after this!

Chins
bwx10
bw+20kgx6x3

Wide grip bench
80x6
105x6x3

Cable shoulder stuff
some x some

Single leg hamstring curl
9kgx50 massive PB!!!11!!!
Actually really helpful, leg felt a lot better afterwards.


It's been far too busy in the gym this week, mostly due to the new influx to the powerlifting club - which sucks because I can't just be a douche to them. Hopefully in a week or so they'll stop being such wide eyed noobs and be able to resist standing around getting in the way.

Some great new characters have appeared too, my favourite being Cpt Upper Body, who only seems to come in to bench and do terrible ab exercises and has legs the size of Dom's arms.

 

[icecold]

ALSO

I'm pretty sure I will be recovered in time for the comp, but I don't really want to cut weight any more. It's incredibly tempting to have breakfast as normal on the day and also not have to worry about a calorie deficit messing with the recovery of my hamstring. I think I'll eat at maintenance until comp, and then see how close to 93kg I can get on the day. Considering that I sit at around 88kg after my evening meal, that is going to be a fun challenge!

 

[icecold]

Somewhere around Birmingham, can't remember exactly where...

 

[icecold]

Support is always awesome

I can show you my briefs.

 

[icecold]

Training 22/10/12

RDL
50x15x4
Hamstring feeling nice! Just needed to make sure I wasn't being explosive

Pin press
110x5
115x5
107.5x5
105x3x2
Dat fatigue

Squat - lol. Thought I'd risk it
bar x 20 feels fine
60x12 still fine
100x10 good
120x5
150x5 still fine
180x5 having to fight the temptation to move these quickly.
160x5
Only bothered me when I recruited my hammy maximally. Surprisingly good though! Probably not worth the hassle, but it made me feel better.

Single arm row
160lbx8
170lbx6
180x6
200x5

CGBP
90x5
110x4
102.5x5x3

 

[icecold]

Hamstring is continuing to improve. There is no way I can deadlift anything properly tomorrow, but I'll do some more isolation work on it. I actually think the leg curl was better than the rdl...

 

[icecold]

I hate them usual, I get cramp too. But I was really able to control the stretch and gently work the medial (snap city) hamstring head.

If it wasn't rehab I'd chose rdl/gm every time.

 

[icecold]

Steedie, why your post no show up as unread? I've done leg pressing similar to that before, but I think I soaked up all of that training effect when I did 10x10 almost like that for a few months. I now find that leg press is awesome for hitting my quads (feet low), because my quads are basically **** weak.


Training 24/10/12

Leg curl
blah x blah

Deadlifts
60x12
100x10
140x5x3
I was feeling a little adventurous, but keep these really light and was moving agonisingly slow. Probably quite pointless.

Chins
bwx10
25x5
27.5x5
30x5x3 PB

CGBP
60x18 - just to get some blood flowing

Skull crushers
EZ+30kgx8
ez+40x6x2
ez+30x8

Cable tricep stuff

Curls

Cable shoulder stuff

Ab wheel rollouts
8x3

Shoulder/lat/pec stretching