COLOSSUS' Iron Journal

[Colossus]

Lower, mon.

Power Squats
worked up to 700x3/5

Deadlifts
worked up to 455x2

Pulls felt good but I felt it best to stop there. Figured I'd stop while I was ahead and pulling w/o pain.
---------------------------

Upper, today

OHP
95x10
135x10
185x5
205x3
225x3
245x2,2,2

These werent strict.

Close-grip bench w/ fatgrips
135x10
225x5
285x5,5,5

DB french press
75x20
100x15
120x10

Wide grip chins
bw x 10
+45 x 6,5,5,4,4

Lat pulls
8 sets heavy

 

[Fuglydude]

Lower, mon.

Power Squats
worked up to 700x3/5

Deadlifts
worked up to 455x2

Pulls felt good but I felt it best to stop there. Figured I'd stop while I was ahead and pulling w/o pain.

Ha! Yes! I'm actually around your numbers for deads! I think I can nail 455 x 2-3!

Just kidding man haha, looks like you're recovering reasonably well from the injury. Just keep chippin away.

Any plans on dropping below 220?

 

[Colossus]

Haha enjoy it while it lasts! And NO, there are no plans dropping below 220.


Lower, yest

Yoke bar squats
worked up to 330x3/3

We finally got an EFS yoke bar (basically a SSB) in our gym. Really felt great to be using it again. 330 was actually kind of humbling though...I dont know if I should blame my lack of back squatting for that or just the new bar...I'll go with both for now. At one point I was hitting 515 on the SSB.

Rack pulls from the knees
worked up to 405x5, 455x3, 500x1
then 405x10,10

That's it for yesterday.

BW 225

 

[Kerpal]

At one point I was hitting 515 on the SSB.

 

[Colossus]

Upper, today

Incline bench
135x10
185x8
225x5
275x5
295x3,3
245x8,8

Smith machine standing press
185x5,5,5

^baby weight but I just wasnt feeling the heavy overhead today.

Machine bench
3x8 heavy

Side laterals
3x10

Machine pressdowns
5 sets heavy

Cable french press
3 sets heavy

Machine dips
3x20

Hammers
5x8 short rest

Pinch grip work then called it a day. Kind of a 'bro' day, not much power going on.

 

[Colossus]

Lower, yesterday.

Dynamic warm up, 15 mins

Deadlifts
135x10
225x8
315x5
405x5
455x3
500x3
225x10,10,10

Good to be back! First time I've pulled 500 in a couple of months and still had a good 3 reps in the tank. Really super careful with warming up slowly and fully, not pulling recklessly, and hitting static abs 4 x a week.

Seated leg curls
3 x 8

Prone leg curls
5 x 8

Standing calves
5 x 10-15

Chins
3 x 12

Machine rows
3 pump sets

Ab wheel
3 x 10 rolls w/ 5 sec hold
3 x 5 rolls w/ 10 sec hold


I'm back home in Colorado for my surgery rotation, so I have to train at a commercial gym for the month. It's not terrible; they have nice equipment and some heavy db's, but it's still a commercial gym. No one deadlifts there and there is one pretty sorry power rack. On the plus side there is constant eye candy.

 

[Kerpal]

I'm back home in Colorado for my surgery rotation, so I have to train at a commercial gym for the month. It's not terrible; they have nice equipment and some heavy db's, but it's still a commercial gym. No one deadlifts there and there is one pretty sorry power rack. On the plus side there is constant eye candy.

That's the only thing I don't like about my gym. Fat guys squeezing themselves into squat suits isn't much fun to watch

 

[Colossus]

That's the only thing I don't like about my gym. Fat guys squeezing themselves into squat suits isn't much fun to watch

Lol, no it isnt. Much as I hate to say it, when 5 or 10 people are watching you do your big lifts it's kind of motivating. Sometimes you just need to feel strong, even if you have to visit a small pond now and then.

 

[Colossus]

Lower, today

Front squats
135x10
185x8
225x5
275x3
295x3,3,3

Front squats really are one of the most unpleasant lifts there is. They work though.

Power squats
worked up to 500x5,5,5

This PS machine is a bit different than the one at my regular gym. I dont know (or care) what the translation is but it felt heavy!

Upper back rows
worked up to 3 heavy sets w/ 365

This is the plate-loaded Hammer Strength low row; but I basically just my arms straight and row with my upper back and lats. Awesome exercise.


Good day squatting! Trying to bring those glutes back..

BW 225

 

[Colossus]

Upper, today

DB OHP
45 x 10
60 x 10
80 x 10
unilateral
90x8,8
100x5,5
110x3,3

Seated OHP
225x8,8,6

Plate rolls w/ 45

DB incline (deload)
90x10,10,10

Standing calves
5 sets 15

Isometric ab work, 15 min

 

[Colossus]

Lower, today

Havent lifted in 4 days due to the gf being out to visit.

Deadlifts
135x10
225x5
315x5
365x3
405x2
455x2
500x1
405x10

500 felt a bit heavy so I decided not to go for 5 today and finish with a down set with 405. I've had some suspicion of a hernia lately, and even though the doc gave me the OK I did't feel too comfortable with max effort.

Upper back rows
3x10 w/ 3 plates/side

High rows
3x8-10 w/ 3 plates/side

Lat pulls
3x8-10, mod weight, short rest

Rope rows
5x10, mod weight

Machine curls
6 sets

Seated calves
5x12

BW 226

 

[Colossus]

Upper, today.

Bench
135x10
225x8
275x3
295x3
315x2
335x2
350x1
250x10,10,8

Heaviest I've gone in a while. Felt a little wobbly but not super heavy.

Plate-loaded Incline
225x10,10,10

Hammer curls
40x10
55x10
60x10
70x10
80x8,8

Tricep cable work
10 sets

 

[Colossus]

Havent updated this thing in ages. Had a great lift last night so I actually feel like logging something!

Deadlift
135x10,10
225x5
315x5,5
405x3
455x3
505x1,1,1

Chest supported rows
3 plates x 15,12,10,10,10

Pulldowns
5 sets 8

Hanging leg raises
15,15,10,10

That's it. My bench right now is 330 for triples and my squat is in the low 400's for triples. Nothing to write home about, just maintenance strength. No special diet, not even protein powder right now. I eat 3-4 times a day; a lot of fish, rice, chicken, and dairy. I drink 2-4 liters a water a day. Bodyweight VERY steady at 223-225.

 

[Colossus]

5'11".

 

[Colossus]

Thought I'd update this thing.

Lately Ive been doing a three day split---monday squat, wednesday bench/press, and friday pull. I alternate between heavy and dynamic work each week. So in other words, monday of week 1 is heavy squat (3rm), and friday is speed pulls. Week 2 is speed squats and heavy pulls, etc. Bench is heavy bench/speed press, then speed bench/heavy press.

These are my latest numbers:

Squat:

Buffalo bar 375, 3x3 to a lowish box (weak, I know).

Bench:

295 + 80 lbs chain, 3x3.

Press:

overhead press 240, 3x3.

Pull:

Straight weight from the floor, 500x3.


For speed work we use about 60% of our 1RM and either light band or chain.
For assistance I focus on GHRs with and without weight, weighted abs, single-arm rows, and various arm movements. We also do sandbag or farmer's carries for conditioning.

My weight is about 224. BF ~15%.

 

[Krueg]

Rising from the grave?

Good to see the log up, strong numbers.

 

[TheStig]

Yeah those are some reeeeeally strong numbers

 

[Colossus]

Today's lift: Squat

Buffalo bar with reverse average bands
460x3,3
480x3,3
230x20 (no bands)

We figured the bands took off about 75-85 lbs at the bottom of the squat. Top was more or less straight weight.


Weighted GHR abs
4 sets


That's it for today. Squatting took forever because we couldn't get the bands set up right.

 

[Krueg]

Strong session.

With the reverse bands, are those hanging from the top of the rack?

 

[Colossus]

Strong session.

With the reverse bands, are those hanging from the top of the rack?

Thanks guys.

Yeah we choke them on the top bars of the rack. They are a nice variation to training heavy or light.