icecold's training log
- Thread starter icecold
- Start date
Yeah it was interesting having 140 as a working set again! Although I was making reps take several seconds so it was still tiring.
Hamstring is feeling 99% better, so I'm going to try and squat as normal tonight. If I feel up to it I'll do some kind of deadlift varient to catch up for the week.
Hamstring is feeling 99% better, so I'm going to try and squat as normal tonight. If I feel up to it I'll do some kind of deadlift varient to catch up for the week.
Training 26/10/12
Squats
bar x lots
60x15
100x10
140x5
160x1
170x1
180x1
190x1
200x1 - was going to go for 5, but I felt a bit dodgy and effectively did it on one leg :/
120x15
120x20
Perhaps a little ambitious going for 200x5 less than 2 weeks post tear. Decided to do what I realised I should have been doing since the day after the tear, high volume rehab sets. Felt horrible on Saturday, my left leg was literally swolen all day. Feels pretty good now though, so I'll try squatting again today.
Bench
barxlots
60x8
90x5
110x2
120x1
127.5x3 :/ felt terrible so sacked it off
115x5x2
60x20
Feeling really tight with these too. I've really hammered benching since my hammy tear so I'm not really surprised, hopefully I'm recovered now.
Squats
bar x lots
60x15
100x10
140x5
160x1
170x1
180x1
190x1
200x1 - was going to go for 5, but I felt a bit dodgy and effectively did it on one leg :/
120x15
120x20
Perhaps a little ambitious going for 200x5 less than 2 weeks post tear. Decided to do what I realised I should have been doing since the day after the tear, high volume rehab sets. Felt horrible on Saturday, my left leg was literally swolen all day. Feels pretty good now though, so I'll try squatting again today.
Bench
barxlots
60x8
90x5
110x2
120x1
127.5x3 :/ felt terrible so sacked it off
115x5x2
60x20
Feeling really tight with these too. I've really hammered benching since my hammy tear so I'm not really surprised, hopefully I'm recovered now.
If my hammy isn't better tonight then I'm going to have to punish it with more reps. No delicious triples for you
Injuries may drive me slightly insane.
That's what happens with poor form
I think I actually prefer 20 rep sets rather than any of the more sensible numbers in between.
I still hate them though.
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I'm more of a part time IF'er, I've just fallen into it for convenience while at maintenance/cutting. Currently eating from 2 until 10-ish. I don't know my exact macros apart from protein, which is normally between 160g and 180g. Carbs are slightly higher than normal as my physio said it might help with hamstring healing. Cals I'm not sure about, as I moderate my food intake by eye and monitoring my weight... but probably just over 2000kcals.
Have you looked at carb back loading? I definitely recommend "getting hold of" the ebook, I think you'd find it really interesting.
Have you looked at carb back loading? I definitely recommend "getting hold of" the ebook, I think you'd find it really interesting.
Training 29/10/12
Squats
bar x lots
60x15
100x10
140x3
160x1
170x1
180x1
190x1
200x3 - Wasn't really using any posterior chain at all, retard form PB?
190x3 - left it there, feeling tender!
125x20 - for Steedie
Bench +4 chains (+~32kg at the top)
bar x lots
60x8
80x5
100x5 PB?
95x5x3
RDL
Turned into hamstring stretching
Incline DB press
40x6
47.5x6
47.5x5
Facepull
Shoulder cable stuff
Curls
Fin.
Heavy DOMS in my hamstring, can't really tell if it's bad or not yet. Hopefully it will have subsided by tomorrow so I can assess properly.
Squats
bar x lots
60x15
100x10
140x3
160x1
170x1
180x1
190x1
200x3 - Wasn't really using any posterior chain at all, retard form PB?
190x3 - left it there, feeling tender!
125x20 - for Steedie
Bench +4 chains (+~32kg at the top)
bar x lots
60x8
80x5
100x5 PB?
95x5x3
RDL
Turned into hamstring stretching
Incline DB press
40x6
47.5x6
47.5x5
Facepull
Shoulder cable stuff
Curls
Fin.
Heavy DOMS in my hamstring, can't really tell if it's bad or not yet. Hopefully it will have subsided by tomorrow so I can assess properly.
Training 31/10/12
Deads
60x10 - all deliberately very slow reps
100x8 - all slow
100x5 - all slow
100x2 - one slow one fast, fast one apparently flew
140x2 - as above, minus the flying as I held back from exploding slightly
160x2 - "
180x2 - one slow one 60% speed effort, don't know how else to describe it. Felt like it would be uncomfortable to put more in
200x2x3 - FFUUUUUUUU these were horrible. First reps very slow to feel my way in, second one very slightly faster. Very slow negatives too. Not cool.
Long pause bench
60x10
80x5
100x4
110x4
102.5x4x4
Not really done these before, found my grove with a couple of sets to go and could have handled more weight. Next time.
Long paused squat
60x10 slow reps no pause
100x3
120x3
140x3
150x3x2
Didn't feel too uncomfortable on my injury. Pretty pleased with 150 considering this being my first time on these and it effectively sitting on two injuries (a lot of pressure on my adductor, no problems though).
Deads
60x10 - all deliberately very slow reps
100x8 - all slow
100x5 - all slow
100x2 - one slow one fast, fast one apparently flew
140x2 - as above, minus the flying as I held back from exploding slightly
160x2 - "
180x2 - one slow one 60% speed effort, don't know how else to describe it. Felt like it would be uncomfortable to put more in
200x2x3 - FFUUUUUUUU these were horrible. First reps very slow to feel my way in, second one very slightly faster. Very slow negatives too. Not cool.
Long pause bench
60x10
80x5
100x4
110x4
102.5x4x4
Not really done these before, found my grove with a couple of sets to go and could have handled more weight. Next time.
Long paused squat
60x10 slow reps no pause
100x3
120x3
140x3
150x3x2
Didn't feel too uncomfortable on my injury. Pretty pleased with 150 considering this being my first time on these and it effectively sitting on two injuries (a lot of pressure on my adductor, no problems though).
Training 2/11/12
Squat + 3 chains per side, 50+kg at the top
bar x literally loads
60x15
100x8
100x3 (with chains from this set onwards)
140x4
150x3
160x3
180x3
172.5x3
Technically these are ALL PBs, lolz. First time doing them, quite like them. Managed to not bother my hamstring much at all.
Comp paused bench
bar x lots
60x10
80x5 (paused)
100x4
110x1
120x1 - nice!
130x2 actually a comp paused PB, but it was meant to be 4 reps.
125x2 :/
120x3 FFUUUUUU
115x4 finally!
110x4
Terrible! So much tightness fatiguing me in a weird way, I'm going to go in again tomorrow to smash everything around my pecs and rear of shoulder. Feels like teres major is cramping up
and pec minor is horrible.
Paused deads
60x10
100x8
100x2 - 1 slow 1 fast
140x3 paused
160x3
180x3
190x3
200x3 - I think that's as much weight as I've ever paused! Pretty comfy
190x3 - not so comfy!
Good hamstring progress. Still don't feel like I can fire 100% yet, but for some reason doing them paused isn't so bad. The 200x3 paused today felt nicer than the 200x2 on wednesday, although that could just be that my hamstring has been healing well.
Squat + 3 chains per side, 50+kg at the top
bar x literally loads
60x15
100x8
100x3 (with chains from this set onwards)
140x4
150x3
160x3
180x3
172.5x3
Technically these are ALL PBs, lolz. First time doing them, quite like them. Managed to not bother my hamstring much at all.
Comp paused bench
bar x lots
60x10
80x5 (paused)
100x4
110x1
120x1 - nice!
130x2
actually a comp paused PB, but it was meant to be 4 reps.125x2 :/
120x3 FFUUUUUU
115x4 finally!
110x4
Terrible! So much tightness fatiguing me in a weird way, I'm going to go in again tomorrow to smash everything around my pecs and rear of shoulder. Feels like teres major is cramping up
and pec minor is horrible.Paused deads
60x10
100x8
100x2 - 1 slow 1 fast
140x3 paused
160x3
180x3
190x3
200x3 - I think that's as much weight as I've ever paused! Pretty comfy
190x3 - not so comfy!
Good hamstring progress. Still don't feel like I can fire 100% yet, but for some reason doing them paused isn't so bad. The 200x3 paused today felt nicer than the 200x2 on wednesday, although that could just be that my hamstring has been healing well.
Training 5/11/12
Squat
bar x lots
60x15
100x8
140x3 some annoying tightness in my left (not previously injured) adductor that won't go away
160x1 still there
170x1 "
180x1 "
190x1 "
200x1 "
210x1 ". Left it there for heavy stuff, absolutely not willing to take a risk on something that won't be tight tomorrow
130x20 yeah buddy
Bench +4 chains
107.5x3 PB
100x3x3
Not bad
Chins
bwx10
10x5
25x3
35x3
40x3
42.5x3
45x3 - YEAH!! **** you Dom!
Adductor stretching with Dom (can't easily do it solo). Definitely caught something in a good way.
RDL - just planning on a bit of light weight, volume and stretching of my hammy
barx10 - don't feel restricted, can get deep straight away
60x8 felt good, even threw in some explosive reps (max acceleration with hammy has previously made it twinge slightly)
100x5 - easy, all full speed reps
140x5 - as above, wtf?
180x5x3
Wat.
So it turns out that my adductor must have been bothering my hamstring somehow, after Dom stretched my adductor my hammy feels 99.9% fine. Great news! But wtf!
Squat
bar x lots
60x15
100x8
140x3 some annoying tightness in my left (not previously injured) adductor that won't go away
160x1 still there
170x1 "
180x1 "
190x1 "
200x1 "
210x1 ". Left it there for heavy stuff, absolutely not willing to take a risk on something that won't be tight tomorrow
130x20 yeah buddy
Bench +4 chains
107.5x3 PB
100x3x3
Not bad
Chins
bwx10
10x5
25x3
35x3
40x3
42.5x3
45x3 - YEAH!! **** you Dom!
Adductor stretching with Dom (can't easily do it solo). Definitely caught something in a good way.
RDL - just planning on a bit of light weight, volume and stretching of my hammy
barx10 - don't feel restricted, can get deep straight away
60x8 felt good, even threw in some explosive reps (max acceleration with hammy has previously made it twinge slightly)
100x5 - easy, all full speed reps
140x5 - as above, wtf?
180x5x3
Wat.
So it turns out that my adductor must have been bothering my hamstring somehow, after Dom stretched my adductor my hammy feels 99.9% fine. Great news! But wtf!
Yeah that was a long session, but it's been made worse recetly by it being really busy and the gym being down one bar.
Deception, it's an active contract/relax type stretch. Look up things like the super frog on mwod, it's the next best thing!
^You know I love the curlz!
Training 07/11/12
ALL KIIIINDS of warming up, rolling and stretching
Deads!!!!!!!!!!!!!!!!!!!
60xsome
100x10 urgh
100x2 fast, slight pinch
140x2 less pinch, but involuntarily slower
160x1 no pinch, not as quick as I'd like
180x1 slow and gay
200x1 "
220x2 not too bad, but I felt this was enough for the day
180x1x6 speed work. By the 2nd set I was getting more or less full hammy recruitment and they were basically as fast as normal
Long pause bench
lots of warm ups
117.5x3 PB
112.5x3x2
Long pause squat
lots of warm ups
140x3
160x1
170x3 PB pretty comfortable
162.5x3
Training 07/11/12
ALL KIIIINDS of warming up, rolling and stretching
Deads!!!!!!!!!!!!!!!!!!!
60xsome
100x10 urgh
100x2 fast, slight pinch
140x2 less pinch, but involuntarily slower
160x1 no pinch, not as quick as I'd like
180x1 slow and gay
200x1 "
220x2 not too bad, but I felt this was enough for the day
180x1x6 speed work. By the 2nd set I was getting more or less full hammy recruitment and they were basically as fast as normal
Long pause bench
lots of warm ups
117.5x3 PB
112.5x3x2
Long pause squat
lots of warm ups
140x3
160x1
170x3 PB pretty comfortable
162.5x3