Caporegime
Hnnnnnng Classic. Needs more details as would like to attend
icecold's training log
- Thread starter icecold
- Start date
Training 21/7/14
Did loads of stretching over the weekend and felt a lot better.
Squats
bar
60
100
140
160
180
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
Felt a bit sluggish on the warm ups, but the work sets were all easy and jooced.
Bench
bar
60
80
100
110
120
135x1
135x1
135x1
Didn't have time for a heavier initial single, but did these three in about 5 mins. They got faster, even though I only had about 60 seconds rest for the last set.
Box squats
100x2
140x5
150x5
150x5
Comfortable, a decent starting point. These are very easy if let my posterior chain do the work, so I'm forcing my quads and glutes to coordinate and it's gross.
Great session, recovery has become a thing my body does again. Also, next week is planned to be a big bench week, provided that my shoulder keeps cooperating.
Did loads of stretching over the weekend and felt a lot better.
Squats
bar
60
100
140
160
180
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
197.5x2
Felt a bit sluggish on the warm ups, but the work sets were all easy and jooced.
Bench
bar
60
80
100
110
120
135x1
135x1
135x1
Didn't have time for a heavier initial single, but did these three in about 5 mins. They got faster, even though I only had about 60 seconds rest for the last set.
Box squats
100x2
140x5
150x5
150x5
Comfortable, a decent starting point. These are very easy if let my posterior chain do the work, so I'm forcing my quads and glutes to coordinate and it's gross.
Great session, recovery has become a thing my body does again. Also, next week is planned to be a big bench week, provided that my shoulder keeps cooperating.
Last edited:
Training 23/7/14
Deads
bar
60
100
140
180 slooooooow
200
220x5 last rep faster than first
210x5
210x5
210x5 all easy until I'm gassed at this point
Beltless DL stance GMs
60
100
130x6
130x6
130x6
Well these got easy
Chins
bw x6
15x3
25x3
37.5x3
37.5x3
37.5x3
Beltless RDL
140x5
100x15
Deads
bar
60
100
140
180 slooooooow
200
220x5 last rep faster than first
210x5
210x5
210x5 all easy until I'm gassed at this point
Beltless DL stance GMs
60
100
130x6
130x6
130x6
Well these got easy
Chins
bw x6
15x3
25x3
37.5x3
37.5x3
37.5x3
Beltless RDL
140x5
100x15
Need moar chins though. I have felt less of a man ever since the waif of a coach at on of my UKSCA seminars told me he did 50x3 
Training 25/7/14
Squats
Aborted after first set. I've been doing a lot of aggressive mobility and my line was shot to pieces. My lower back is also shattered at the moment from all of the volume I'm doing on deadlift day, and these combined felt terrible.
Bench
115x2x8
Other stuff
Training 26/7/14
Gym is technically closed for a "deep clean"
confused, but we took some stuff outside.
Paused deads
215x3 first rep gross
205x3 first rep less gross
205x3
Not sure why my first reps on deadlift variations are so bad at the moment
KB swings
Some basic ankle/running stuff
Training 28/7/14
Squats
bar
60
100
140
160
180
200
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
That was tough. Mostly limited by my lower back being fatigued, so much so that I'm relieved to have completed the work!
Bench
125x1
115x2
Got distracted by someone with broken knees and ran out of time.
Training 25/7/14
Squats
Aborted after first set. I've been doing a lot of aggressive mobility and my line was shot to pieces. My lower back is also shattered at the moment from all of the volume I'm doing on deadlift day, and these combined felt terrible.
Bench
115x2x8
Other stuff
Training 26/7/14
Gym is technically closed for a "deep clean"
confused, but we took some stuff outside.Paused deads
215x3 first rep gross
205x3 first rep less gross
205x3
Not sure why my first reps on deadlift variations are so bad at the moment
KB swings
Some basic ankle/running stuff
Training 28/7/14
Squats
bar
60
100
140
160
180
200
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
222.5x2
That was tough. Mostly limited by my lower back being fatigued, so much so that I'm relieved to have completed the work!
Bench
125x1
115x2
Got distracted by someone with broken knees and ran out of time.
Soldato
- Joined
- 18 Mar 2008
- Posts
- 12,751
Surely your gym has to do a deep clean after every one of our meets there? 
Man of Honour
You should feel bad about those chins if I can do 60kg pull ups for reps 
Sexy training as usual
Sexy training as usual
Man of Honour
You know I love you
Caporegime
Please adopt my shoulders.
Wait, adopt my everything.
Wait, adopt my everything.
Wrote up Friday's session then managed to leave the page without posting...
1/8/14
Squats
200x2x8
Bench
140
Meant to be going heavier, but nothing felt right
100x12 PB? shouldn't have done this either, shoulder felt groze
2/8/14
Box squats
bar
60 lawd so stiff
100
120
140x5
150x5
160x5
160x5
Pretty good in the end. Keeping a good amount in the tank.
Paused deads
60
100
140 feels fatigued
180
200
220x3 weirdly, quite easy. Felt good for another 10kg
4/8/14
So this is the start of my moderately light week. Very much in need of it because I feel beaten up everywhere. It's taking a long time to be able to warm up and move properly, and today's squats were a good example of this. It took me until my 3rd or 4th working set to feel like I had any speed at all.
Squats
bar
60
100
140
160 Dom accidentally left his camera on and recorded this, moving so cautiously into the hole and so slowly out! Technically fine though
180
200x2x6
Bench
bar
60
80
100x5 testing out if I wanted to do reps this week. I do not
110
120
130
110x3x8
Surprisingly good. Shoulder held together ok, but was still a little tight from doing 100x12
1/8/14
Squats
200x2x8
Bench
140
Meant to be going heavier, but nothing felt right
100x12 PB? shouldn't have done this either, shoulder felt groze
2/8/14
Box squats
bar
60 lawd so stiff
100
120
140x5
150x5
160x5
160x5
Pretty good in the end. Keeping a good amount in the tank.
Paused deads
60
100
140 feels fatigued
180
200
220x3 weirdly, quite easy. Felt good for another 10kg
4/8/14
So this is the start of my moderately light week. Very much in need of it because I feel beaten up everywhere. It's taking a long time to be able to warm up and move properly, and today's squats were a good example of this. It took me until my 3rd or 4th working set to feel like I had any speed at all.
Squats
bar
60
100
140
160 Dom accidentally left his camera on and recorded this, moving so cautiously into the hole and so slowly out! Technically fine though
180
200x2x6
Bench
bar
60
80
100x5 testing out if I wanted to do reps this week. I do not
110
120
130
110x3x8
Surprisingly good. Shoulder held together ok, but was still a little tight from doing 100x12
Training 06/08/14
More of light recovery week.
Deads
bar
60
100
140
180
200x5x2
belt off
180x5x4 - all very easy
200x1 - wanted to video with something a little more challenging on the bar. It wasn't challenging...
So that was interesting. Doing the lighter beltless stuff allowed me to really drive properly, and I felt my adductors firing properly for the first time in a long time. I'm guessing that poor tissue quality and pain has caused some inhibition.
Beltless DL stance GMs
60
100
150x6x3 PB and
Chins
bw x5
27.5x3x5
More sets for this lighter week.
Beltless RDLs
100x8
140x8x3
Aiming to really challenge the extent of my hip flexion, bar basically on the ground
More of light recovery week.
Deads
bar
60
100
140
180
200x5x2
belt off
180x5x4 - all very easy
200x1 - wanted to video with something a little more challenging on the bar. It wasn't challenging...
So that was interesting. Doing the lighter beltless stuff allowed me to really drive properly, and I felt my adductors firing properly for the first time in a long time. I'm guessing that poor tissue quality and pain has caused some inhibition.
Beltless DL stance GMs
60
100
150x6x3 PB and
Chins
bw x5
27.5x3x5
More sets for this lighter week.
Beltless RDLs
100x8
140x8x3
Aiming to really challenge the extent of my hip flexion, bar basically on the ground
Caporegime
I'm confused. Adductors?
