Iceman's training log

[Iceman1800]

Bench day

3bd 285x1 335x1 385x1 430xmiss/1
add shirt 2bd 495x1 easy

rope tri extensions 4x10

face pulls 3x10

standing abs 3x20

 

[Iceman1800]

deads

warm up stuff:
leg press calfs 5x20
lat pulldowns 3x10
static bench barx12 seconds
skulls barx30/25
rotator hell 5# db's

romanian dl's- 315x3 405x3 455x3 495x1 525x1

hypers w/purple band 3x10

bent over rows 185x10 205x10/10

band obliques
reverse curls

 

[big_byrd52]

Hey iceman, training looks like its going pretty good. Which meet in oct are u doing? do u ever do any board work in a shirt? I knoww MM says not to, but Jon Grove and Kara have been telling me to max out a shirted bench, do everything in a shirt. even rack lockouts, it helps u to learn the groove. just passing along info as i pick it up.

oh, i watch kara benching the other day... 2bd 420 plus 40lbs chain for triples!!! then after all that work, hit 365 for full range... all while in a leg brace!

 

[Iceman1800]

I only do 2bd's and 1 bd's in a shirt. I've done all ranges of boards before but found I burn out quick that way. Might be because I get at least 200# out of a shirt. Training is going great, I'm fully recovered from my hernia surgery in March and plan to lift at the APF Michigan Wolverine Open 11/5. I'll go 275's although I'll only be around 260 or so.

 

[Akira]

Training is going great, I'm fully recovered from my hernia surgery in March and plan to lift at the APF Michigan Wolverine Open 11/5.

Sweet, I'll be there too as a Novice in the 242# class. I'm not sure if I'm sticking with just bench or going for all three (bad knees). I've got Clay training me for my bench. See you there Iceman1800

Train hard and stay strong!

 

[Iceman1800]

I've got Clay training me for my bench. See you there Iceman1800

What days are you at Clay's? I'm there Sunday mornings.

 

[Akira]

What days are you at Clay's? I'm there Sunday mornings.

I'm there in the afternoon after morning mass @ Detroit World Outreach

This Sunday my wife and I will be there roughly around noon'ish

 

[Iceman1800]

Bench day

sp b w/dbl monster mini's 2bd's 185x3 6 sets 2 diff grips

5bd w/dbl monster mini's 315x3 365x1 385x1 not a max

laterals side 5x10 light weight

upright rows 3x10 light weight

skulls 4x7 add weight each set

overhead tri ext 3x10 light weight

lat pulldowns 5x10

isometric dl hold mid-shin 12 seconds

hammer curls 3x10

wrist curls 2 sets

medicine ball toss and grab 3x10 each hand- small basketball filled w/water

leg raise 3x10

 

[big_byrd52]

200 pounds out of ur shirt!!?? holy shit hoss! i need u to give me some pointers. my lockout sux and i can full range bench more than i can do off any board2,3, or 4! im at about 455 raw and only getting 500 in my shirt!

 

[Iceman1800]

Damn! I hit 385 raw when I hit 585 before my hernia. I plan on hitting around 600-615 in November. Of course I train with John Zemmin and Big Clay, both 800# benchers


One thing that really helps my lockouts are double mini bands on 5bd presses after speed work.

 

[big_byrd52]

WOW, how long did it take to build up tri strength like that? what did u get out of ur shirt when u first started using it?

Man!! if i could get that much out of a shirt...(wheels start churning...ok hamster is tired already!)

 

[Iceman1800]

I have short arms, discovered my lockout by accident when I put on a double demin that was smaller than I was used to. Went from 410 to 500 that same day

 

[Iceman1800]

deads 8/1

dl's using 35# plates 255x3 305x3 355x3 405x3 455x1 475xm/m/m

hack squats 225x5 275x5 315x5

glute ham raises 3x10

shrugs 315x7 405x7 455x7 495x7

lat pulldowns to rear 3x10

band abductors 3x10

shoulder horn 3x12

incline abs

reverse curls

 

[Iceman1800]

deads

dl 135x3/3 225x3 315x3 365x3 405x1 455-miss??????? This was done in comp style, I can get 455 with 35# plates so this should have been cake. Also, 1st time doing regular pulls since the surgery

leg press 250x10/10 450x10/10 650x7/7

lat pulls 5x10

stopped there for today

 

[big_byrd52]

what did u do the rest of the week? Are u training on a westside type routine? its hard for me to piece it together following day by day on most logs. u should have pulled the 455 tho. maybe it was just a bad day, everybody has 'em.

 

[Iceman1800]

I do a 3 week cycle for deads right now. romanians, rack pulls and dl's using 35# plates, switching each week. I start my meet dl cycle Monday though. 4 weeks on, one week off.

 

[Iceman1800]

squats

tried the canvas to check the fit, straps down, no wraps

sq-145x3 235x3 325x3 415x3 465x3 505x3 555x2 595x1

gm's 225x5 3 sets

leg raises 3x10

 

[big_byrd52]

have u seen Sgt. Rocks DL program? 2 weeks pulling followed by 1 week heavy bent rows? it looks solid. here is a link to it, i guess u can adjust the pecentages to ur weight. no assistance like stiff legs the last 3 weeks.

also with pulling more with 35s, could have just been a bad day, or it could be low back weakness and u get more leg drive when ur crouched over for the 35s?

 

[Iceman1800]

I think it was just a bad day, off the floor is usually my strength. I still feel I can hit 600 in November

 

[Iceman1800]

deads 8/15

started 12 week dl cycle today

dl 415x3
speed dl 325x3 8 sets 1 minute apart
shrugs 335x15 3 sets
bent over rows 185x10 3 sets
stiff leg dl 255x8/8
leg press 3x10
bb curls 3x7
reverse curls 3x10
inc abs 6x15
band tri pressdowns 4x25