icecold's training log

23/4/14

Feeling groze.

Deads
Warmed up to 225, felt like AIDS, decided not to deadlift.

Rest of workout: all kinds of back work



25/4/14

Felt better. Also saw my physio to work on my adductors, which have gotten really ropey recently. With this in mind I didn't know what to expect from today's squats, so I decided to just see what would happen with 220. My plan called for 4 reps, which would give me a small (and pretty pointless) PB, but I wouldn't be annoyed with 3.

Squats
bar
60
100
140
160
180
200 - not feeling fantastic here, bottom position feels uncomfortable
220x6 !! Wat. Huge PB.
210x4
210x4
210x4
:cool:
This may bode well.



26/4/14

Bench
bar
60
80
100
112.5x2x8

Paused deads
bar
60
100
140
180
200
222.5x3
210x3
Lawd. Fatigue.
 
Mock Meet 2/5/14

Deload week happened, didn't really do my usual training apart from Monday's sub max singles. I was going to be really pushed for time and my shoulder/pec hadn't been behaving, so I was going to see what I could get done.


Squats
bar
60
100
140
160
180
200 not feeling like I'm hitting my grove properly up to this point, and here I hit a line that made my left adductor feel very vulnerable...
225 better, but did not feel fast
250 +10kg PB felt really good, not sure how
255 PB good again, would have been silly not to add more...
260 PB!

Well, that was awesome. I had no idea I had +20kg on my last PB, I was going to be very happy with 250kg and move on. Having done 3 reps with >95% with weights I've not lifted before is even better. The three top sets felt very heavy on my back, and although the walkouts were fine I felt more crushed then I can remember. This obviously makes sense, but it was still a shock to the system considering the heaviest weight I've squatted since Feb was 220kg.

All this extra PBing meant there wasn't really time for anything else. I warmed up a bit for bench but didn't want to rush it.

I had time for a really short session on Saturday so I thought I'd see if I could deadlift. The answer was a firm no from my QL and erectors. Not really too bothered, although now my squat is only 2.5kg off my deadlift :/ :D

 
Still lifting, just haven't logged. Had a minor pull in my right glute the week after the squat peeb which I wanted to be very careful with. Mostly fine now, power is a bit off on deads but squatting is back to normal. I've working with limited training time too so I've just smashed volume once per week on everything.

This week I started a big squat taper, and will be working to build the foundations of my deadlift back.


Monday was:

Squats
220x1
195x3 (wrong weight!)
185x3x7

Bench
130x1
122.5x3x some amount of sets


Wednesday

Deads
210x5
220x2 (felt glute slightly)
180x8x3 lawd reps pls go

BORs x lots

ISO pull down thing
 
Bit of an update dump.

After borking myself slightly at the strongman meet I had to postpone and restart my squat programme. So...


30/6/14

Squats
220x1
185x3x8

Bench
130x1
115x2x6

other stuff

2/7/14

Deads
minor hamstring pull on both legs. Stronman meet pls

Other stuff


4/7/14

Squats
185x2x8

Bench
115x2x8

Paused deads
200x3


7/7/14

Squats
185x2x some

Bench
bar
70
110
120
130
140
122.5x1x8


9/7/14

Took a chunk out of my index finger on monday, can't to intended deads

Paused beltless deads
180x3x5

Good mornings

Chins

RDL

BORs


12/7/14

Squats
197.5x3x8

Other stuff


14/7/14

Bench
bar
60
100
120
130
140 nice
127.5x1x7 got faster


15/7/14

Squats
185x2x8

Sumo deads
just playing with some singles
 
Training 16/7/14

Hoping to be able to ease into some good deadlifting volume today. Finger isn't painful any more which will help!

Deads
bar
60
100
140
160
180
200
210x5 a little slow, and some stiffness still in hammies/adductors. Easy as it should be
200x5x3 stiffness went, sets got faster

Beltless good mornings
bar
60x3
100x3
120x6x3

Chins
bx x5
15x3
25x3
35x3x3

RDLs
100x15
Ran out of time but wanted to get some ROM through hammies/adductors
 
Well my glutes and adductors were already pretty fragile, and doing unusual thing that required speed and stability upset everything. And I rolled my ankle slightly, which tends to upset everything upstream.
 
Training 18/7/14

Lower back and posterior chain is still fried from Weds, which never bodes well for a heavy squat session :( Added to this, the gym was an oven. Yay.

Squat
bar
60
100 - ankle is having a tight day. Such problems...
140
160 very uncomfortable at depth
180
200 better
210x3 gross
210x3 good
210x3 good lord
210x3 good lord I'm overheating
210x3 good lord I'm overheating and I might die
210x3 RIP
Not the tidiest squats I've ever done, but I got all of the work done.


Bench
bar
60
97.5
115x2x4

Fin

Leave gym covered in sweat hoping to cool off outside. Nope, it's about 1 degree cooler. Time to find a sport that involves not moving in a ice bath.
 
Tasty. Aylesbury gym is a tad ridiculous also currently, shirts are coming out s different color.

Hope everything mends itself, got a few niggles with my shoulder and knee currently which is annoying, shall be spending some time this weekend on it fo sure
 
Yeah I'll get there, sore today but my back feels stronger.


Paused deads
bar
60
100
140 gross
180
200x3
190x3
190x3
1st rep of 200 was painful and slow, but then the last two flew up. Technically very good, so I'm just very fatigued. This is the first time I've done these the day after heavy squatting for months, so I expect the numbers to climb steadily.

OHP
bar
40x6
60x5
70x5
60x5
50x5
50x5
Lots of OH shrugs too.

Biceps
 
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