Iceman's training log

[Iceman1800]

Deads

rack pulls plates 3" off floor
135x3 225x3 315x1 365x1 405x1 455x1 495xm/m

leg press 2x10

glute ham raises 3x10

lat pulldowns 3x10 rear 3x10 front

leg raises 3x10

I have an infection in my foot from when I lost my toenail off my big toe. Its all swelled up and might explain my lack of motivation lately. Started anti-biotics today

 

[Iceman1800]

deads

dl up to 455x3

ssb low box sq- 250x3 300x3 350x2 lost balance with bar, purpose was hip stretching

shrugs 3x20

lat pulldowns 3x10

leg raises 3x10

 

[Iceman1800]

speed bench

b 185x3/3/3 225x3/3/3 275x3/3/3 295x3

incline db 80x10 3 sets

skulls 95x7 115x7 135x7

fat bar pressdowns 3x12

arnold press 40x10 3 sets

incline abs 20/20

wrist curls

 

[Iceman1800]

squats

box sq 335x2 9 sets varied stances

speed dl 135 w dbl mini x1 225w/dbl minin x1 225w/dbl monster mini miss/1/1

abs

 

[Iceman1800]

deads

405x1 455x1 495x1 wanted a double but I grabed the bar off center and didn't want to stop the lift

rack pulls 405x5/5/5

leg press 3x10

lat pulldowns 3x10

abs 3x10

 

[Iceman1800]

speed bench

b w/ dbl monster mini's 135x3/3/3 185x3/3/3 225x3/3/3

5bd w.dbl mon mini's 315x3 365x3

db rollbacks 55x10 60x10/10

fat bar pressdowns 3x15

shrugs 225x25 x 3 sets

laterals s/f/r 15x15 20x15/15 supersetted

incline abs 3x15

neck work 3 sets

leg press calfs 4x25

band abductors 3x10

 

[Iceman1800]

squats

ssb box sq 150x2 240x2 330x2/2/2 385x2/2/2 420x2/2/2

sumo pulls off blocks 225x1 315x1 405x1 495x1

glute hams 2x10

abs 2x20

grip work

 

[Iceman1800]

bench

135x3 225x3 315x1 3bd 365x1 shirt 485x1 2bd 515x1 585x1

tri pressdowns 3x15

seated tri machine 3x15

shoulder machine 3x12

incline abs 3x15

grip machine 3x15

 

[Iceman1800]

speed bench

speed b- 185x3/3 225x3/3 275x3/3 315x3/3 15 seconds between sets at each weight

db b 100x10 3 sets

skulls 95x10 115x10 135x10

tri pressdowns 3x15

arnold press 40x10 50x10/10

rear laterals 40x10 3 sets

lat pulldowns to front 3x10

neck harness 3x10

leg raises 3x15

roman chair situps 3x10

bar hold dl top postiton 275x 61 seconds

 

[Iceman1800]

sq/dl openers

sq will open at 640 and dl at 515. I can't get down in a good conv position anymore after the surgery so I'm switching to sumo. bench opener will be determined Sunday. I'm planning at around 540

 

[Iceman1800]

squats

box sq 335x2/2/2 385x2/2/2

gm's 315x3 3 sets wide/med/narrow stances

shrugs 315x5 365x5 405x5

bent rows 3x10

leg press calf raises 3x25

abs

 

[Iceman1800]

deads

sumo deads full gear 405x1 495x1 525x1

rack pulls 495x1 585-miss 545x1

hack squats 250x5 300x5 350x5

sldl w/chains 8 sets of 3 no rest between sets

leg raises 20/20

lat pulldowns 7/7

 

[Iceman1800]

bench

Reverse green band bench 405x1 add shirt(couldn't touch any of them) 455x1 495x1 545x1 565x1

close grip greens 315x10

side laterals 20x10 5 sets

skulls 115x10 3 sets

tri pressdowns 3x15

roman chair situps 3x10

wrist curls 3x10

 

[big_byrd52]

Hey iceman,

have u been able to touch anything in the shirt yet?

 

[Iceman1800]

Not yet. I'll work more on it this cycle. My next meet is 2/4 so I'll get some full range shirt work in for it and open raw.

 

[Iceman1800]

bench day

3board 315x3 365x1 405x1
add shirt 495x1 545x1 595-miss
lockouts 405x3 455x3 495x3
rear laterals 35x10 50x10/10
skulls 115x7/7/7
leg raises w/med ball 3x10

 

[Iceman1800]

squat/bench days

Sunday bench

bench w/doubled mini's 135x3/3/3 185x3/3/3 225x3/3

rotator work 3x10

shoulder press machine 5x10

tricep pushdown machine 3x10

overhead tricep extensions 3x10

oblique work 3x10

grip machine 3x10

Saturday squats

box sq w/green bands 325x2 3 sets 375x2 2 sets 415x1 465x1

pull throughs 3x10

v-bar lat pulldowns 3x10

roman chair situps 3x10

 

[Iceman1800]

deads

gm's 315x3 405x3 455x3

leg press 450x10 650x10 750x10

high pulls 185x5 225x5 275x5

sldl 315x8/8

leg raises 3x10

 

[Iceman1800]

bench day

floor press 225x3 275x3 315x3 345x1 365x1

floor press lockouts 365x3 405x3

shoulder horn 3x10

face pulls 3x10

overhead tri extensions 3x10

db rollbacks 3x10

lat pulls to abs 3x10

lat pulldowns 3x10

v-bar lat pulls 3x10

leg raises 3x10

roman chair situps w25# 2x10

 

[Iceman1800]

bench

Saturday night
cardio 20 min

stretching

Sunday morning

bench 225x3 315x1 off 2bd add ragex 405x1 off 3bd 495x1 off 2bd 525x1 off chest

tri pressdowns 3x10

tri machine 3x10

shoulder machine 3x10

rear laterals 3x10

band obliques 3x10