COLOSSUS' Iron Journal

[Colossus]

Ive never really utilized the H+F forum but I figured it's about time.

I've been in the lifting game for about 6-7 years--since I was 20. I'm s/p competitive powerlifting in 2004-2005; looking to get back into it and hit the top 10 in USAPL.

Current stats:

H: 5'11'' (shoeless)
W: 205 lbs (nekkid)
BF%: Guessing around 10-12%.


Bench- 305-320. Varies each week.
Squat- <375. Surprisingly I have huge legs but a comparatively low squat. Much work to be done. I squat below 90 degrees.
Dead- 420. Needs work. Never my best lift; plus I have a Hx of minor back injuries with deads.
Push press- 225+. Havent done these recently.
Barbell curl- 150 x 2
SL dead- 295ish.
DB shoulder- 95's for 4
Tri xtension (standing)- 135-150

All lifts are raw (except belt and wrist wraps).

My targets for Early spring:

B- 345-350
S- 415-430
D- 475+

Bodyweight- 215-220.


All-times:

B- 350 raw, 385 w/ shirt
S- 435 x 4 raw
D- 465 raw
Push Press- 235
DB bench 135's for reps

all @198-205 lbs.

Currently I take Muscle Milk 2x daily. My caloric intake varies. I honestly have no idea, but I am eating more to bulk. When you've been at it for a long time the gains come sloww, sloww, slowww.

 

[Quagmire911]

This looks interesting . Whats does your routine consist off?

Hope to see some vids, and good luck with training.

 

[Quiksilver]

That's a mighty bench press! In 24-28 months I hope to be pressing that kind of iron.

You'd be up in the advanced/elite numbers for bench, and well above intermediate for squats and deads... Though as you said if you eyeball your numbers, then your squats and deadlifts are 60-70lbs lower than they should be.

You shouldn't be injuring yourself on deadlifts, see if you can get a vid of the movement.

Have you looked at signing up with a trainer like IA or DC? They're notorious for taking people to the next level.

Post your diet up too.

good luck bro

 

[Colossus]

That's a mighty bench press! In 24-28 months I hope to be pressing that kind of iron.

You'd be up in the advanced/elite numbers for bench, and well above intermediate for squats and deads... Though as you said if you eyeball your numbers, then your squats and deadlifts are 60-70lbs lower than they should be.

You shouldn't be injuring yourself on deadlifts, see if you can get a vid of the movement.

Have you looked at signing up with a trainer like IA or DC? They're notorious for taking people to the next level.

Post your diet up too.

good luck bro

Thanks.

Actually I think I could benefit immensely from a good PL trainer, but the problem is cost. I have the potential to be a great squatter with my form and leg size, but I haven't given them the due diligence I gave my pressing movements.

I'm not quite sure where I'm going wrong with deads. As I said they have never been a natural lift for me, but my partner says my form looks solid. I think I may just be trying more weight than I should. Good idea with the video. I'll see if I can record some 30-second vids of my main lifts and I'll post them soon.

 

[Mr.Positive]

Nice numbers Colossus, that's one hellofa bench press you have. You truly live up to your screen name!

BTW, have you been training with a bench shirt, or mostly raw? I've wondered if a shirt is a good way to get over a plateau.

 

[I-tallionStallion]

That's some nice numbers you got there Colussus. Good job!

Yeah basically I'm wondering what Quik and Quag are. You may want to look into doing some sort of program such as Westside barbell. Hopefully some of the more experienced members here will come to the rescue like Warboss Alex, EFFORT, and such to give you some advice.

 

[Colossus]

Nice numbers Colossus, that's one hellofa bench press you have. You truly live up to your screen name!

BTW, have you been training with a bench shirt, or mostly raw? I've wondered if a shirt is a good way to get over a plateau.

Eh, not really. I haven't trained with a shirt for a long time, and if I did it would be maybe once a week for the 3-4 weeks leading up to a meet.

Shirts are a royal pain in the as$ to get on and require a knowledgeable lifting buddy. A raw press and a shirted press are totally different lifts. With a shirt you have to bring the weight down to the inferior end or your sternum, just below your pecs. The mechanics are different. It's mostly a lock-out if the shirt is tough enough.

 

[Fuglydude]

Great numbers there bro, especially the bench. Would love to hear more about your progress. Keep us posted.

Good luck with your journal!

 

[Colossus]

Update

It's been quite awhile, so I thought I'd update my iron journal.

BW: 217 lbs
BF%: ~10%

Right now I am focused on mass and strength. I am preparing for a possible strongman competition this fall and I'm ready to get back into powerlifting. I train at Total Performance Sports in Everett, MA; which is a well-known east coast power gym.

My foundation is centered around bench, squat, and deadlift; with strongman events on a weekend, usually. I train 5-6 days per week. The best way I could describe is a hybrid power/hypertrophy routine. About 60% of my efforts are focused on speed and max effort, and 40% on hypertrophy and muscular endurance.

Current stats:

Bench- 365 for single
Squat- 445 x 2
DL- 500 for single

All these are raw; I don't do equipped lifts. Occaisionally I'll use knee wraps, but never squat suits or bench shirts.

Strongman is primarily pressing and deadlift strength, so I'm focusing on those. I can BB press 250 x 3, but with a log it's slightly less. I'm brand new to strongman so Ive yet to learn the stones. Really focused on bringing up my DL---it's not shameful but it needs to be around 600.

I also do a lot of grip training, with CoC grippers, pinch-grip blocks, wrist rollers, thick bars, etc.

My goal is to be at a solid 230 by Halloween. Considering using test. Ethically some people have a problem with steroids but in strongman they don't drug test, so it's fair game.

Anyone who lives in or near the Boston area and likes to train hit me up I'd love to meet new lifters.


Colossus

 

[Colossus]

Yesterdays w/o: Chest, traps, grip

Warmed up with a mile run.

Worked up to a nice single with 360, missed 365. Disappointed, need to reevaluate my bench strategy.

Incline 240 for 4-8 reps, 3 sets w/ 30 sec rest.

Light incline dumbells for max reps...20-30.

----------------

Shrugs- 135, 225, 315, 405, 455x 8, 500 x 8, 550 x 4

Farmer's walk with oxygen tanks (~150 lbs ea.) for max distance. These almost drove me into the ground. Tough way to end a workout.

Stone carry (213 lbs) for max distance.

 

[Fuglydude]

You've got crazy strength dude... That farmers' walk is disgusting!

Regarding using test. Personally its not a bad choice but keep in mind that AAS will make your muscles stronger and hypertrophy more than your connective tissue. I'm an experienced AAS user, but I only do very modest doses.

For my recent cycle I'm doing 1:1 test:tren enanthate for a total injection dose of 400 mg/wk. Also had some winstrol on board at the start 25 mg PO daily. The test was a combination of different esters mostly similar to cypionate/enanthate for kinetics. This combo works great for me for maintaining strength and leanness and also promotes some hypertrophy.

One of the problems I've recently encountered however is problems with my pectoral tendons. I was at the point where I was doing close grip chin ups w/ BW + 115 lbs and dips w/ BW + 135 lbs... again not hard when you weigh 180 lbs soaking wet. However, I've noticed that my pectoral tendons don't "feel" right when I lift heavy on most movements where there is significant pectoral recruitment. I've since adopted new exercises as the last thing I need is a torn pec! So please be careful to avoid injuries should you decide to take the plunge.

Another "downside" of test is a ridiculously crazy sex drive... so make sure you have some poonani lined up ahead of time or you'll be spending lots of time looking at porn! I like test for strength, but maybe consider using tren enanthate at a 2:1 ratio for added power. Tren really changes your body. I can't really explain it, but the test:tren combo is amazing especially if you wanna be strong and lean all the time.

Keep up the journal! It totally motivates me to train harder so I can one day match your numbers.

 

[Colossus]

Thanks for the props FuglyDude, and for your candor re: your AAS use.

Your regimen sounds moderate and balanced, which is what I am after. My philosophy is to use the lowest effective dose possible; whether that be AAS or other legal supplements. The only exception is of course macrobolics like protein and gainers, which I take liberally.

My tentative plan is this, depending on availability: Test Prop @ 300mg/wk + Deca @ 200mg/wk. I will have Nolva and/or Clomid on hand in case gyno flares up. I will see how things go for 3-4 weeks and up the dosage maybe 100mg per if necessary. This will be my first 'real' cycle; I have done some "pro-steroids" (M1T) with great results recently, but the sides were pretty bad.

My main goal is to get up to around 240 and see how my body feels at that weight. Strength is my #1 priority, but as you mentioned there is risk of connective tissue injury with AAS use, so I'd like to keep the cycle 8 weeks or less and take several months off to adjust to that strength and weight.

Realistically, how much mass can I retain from the above cycle? I know it's hard to predict but you seem to have some experience. I'm not too keen on gaining 20 lbs only to drop 15 in the following month.

Thanks,

Colossus

 

[Colossus]

8-25 workout

Squats, deads, legs, accessory


Started with box squats on a 15" box, 5 sets of 4 with 185 + strong bands.

Axle (2" diameter bar) deadlifts from 18", worked up to a 500 lb single. Tough. I feel I can lift more from the ground due to the involvement of hips and legs.

Glute-ham raises 4 sets w/ bw.

Reverse hyper 4 x 12.

Farmer deadlift (holding the bar to your chest with your elbows)-- 3 sets 245 x 4

20 rep squats with 245, x 2.

 

[EFFORT]

You have some sick workouts

 

[Fuglydude]

Its hard for me to say how much weight/mass you'd retain. One of the most important things you can do as an AAS user is to figure out what combinations/doses work for your goals. My goals are to stay lean and as strong as I can despite my lifestyle... so the combination I will use will be different from what someone like you would use.

Test prop/deca is a decent choice. With test prop you're looking at EOD injections...not sure if you're cool with that. Personally I inject once a week. Regarding deca, I'm not a huge fan of the nandralone esters just because of how suppressive they are to your HTPA. I haven't used nandralone in years just because of this. Since you're a beginner user I'd recommend trying it out and see how you like it. I've heard a lot of users say deca is great for the joints, which would benefit you with your type of training.

I personally love trenbolone. I can't say enough about the test:tren combo, for achieving my goals. As a beginner, I would suggest doing a 2:1 test:tren ratio if you're willing to try it. I'd suggest tren enanthate, but keep in mind this drugs is great for cutting, and good if you'd like to do a lean bulk. I love its effects on strength, but it can affect your tendons as I mentioned in a previous post.

Propionate is a shorter water soluble ester, and will hit you like a freight train...your sex drive will be crazy and strength will be great. You seem like a fairly chill guy, so you'll have good mood changes. I always feel so amazing and positive on test. I would almost suggest doing sustanon 250 over prop just to help maintain more stable plasma test levels.
You have to be really good about administering prop EOD. If you do decide to go w/ prop have tamoxifen readily available.

Weight gained from test isn't always "quality" ei: you will have significant water gain. This can be beneficial for strength sports where weight class doesn't matter.

I personally don't see why you couldn't get to 240 with a 8-10 week cycle. I've found that I retain gains quite well if I continue to lift heavy after I come off. I'm not sure if its a function of the nervous system supporting muscle and preventing atrophy.

Given what I've seen your other posts I'm assuming you know a little bit about the NMJ... I work in an ICU and we've had lots of case studies where you'll get long term muscle atrophy and weakness in previously active/healthy ICU patients after discharge because they were given neuromuscular blocking agents such as rocuronium during their ICU stay. Furthermore, there's evidence to show how dramatic muscle hypertrophy can be following a denervation injury. I think you'll have an easy time w/ your PCT just because of how you train: stressing strength and neuromuscular efficiency. I also think that being strong and having high neuromuscular efficiency helps to metabolically support and maintain your additional muscle mass once hormonal augmentation is discontinued. This is just based on my own personal empirical observation and from talking to other users (one of whom is an anesthesiologist/intensivist)!

With AAS, I've found I've got the best results when I DON'T pay attention to bodyweight. I just go out and lift the most that I can and try to have really high intensity work outs. I'm assuming your diet is spot on given your numbers, so I won't even talk about that.

I'd personally suggest a 500 mg/wk of sustanon cycle for 8-10 weeks. Its a great beginner cycle and you'll definitely notice huge changes. Its very hard to go clean after turning to the "dark side" ....

 

[Colossus]

Workout, 8-28

Thanks, FuglyDude, sent you a PM.


Thurs: shoulders, abs, grip

Log press: worked up to 3 sets of 3 with 221 lbs.

Seated DB press: explosive concentric, 3 sec eccentric with 30 sec rests; 4 sets.

Cable Upright Row: 4 sets of 8-12 with thick handle


Ab work: Cable crunches, decline crunches

Grip: Light farmer's walk for distance x 1, heavy farmer's walk for distance x 1. CoC #2 close and holds.

 

[Colossus]

Arms, calves 9-2-09

Thought I'd post an arm workout:

Triceps:

Rolling tricep extensions (youtube it)- 35, 45, 55, 65, 70lb bells

Close-grip bench- 225 x 12, 275 x 6-8 for 3 sets

Cable overhead extensions

Rope pulldowns


Biceps:

Cable curls w/ strap handles

Hammer curls- 85's, 95's x 5 for 3 sets, 50's for 3 sets of max reps

Slow negative seated bench db curls- 40's for max reps


Calves:

Donkey raises w/ weight belt

Standing raise max set of 5-6

Seated raise w/ 115 for max reps

Pretty basic. I don't do super-heavy tricep work anymore because of elbow pain, and all the heavy pressing I do. For biceps I focus on hammers and slow negatives. I don't do heavy barbell curls often, again because of elbow pain.

Calves I just try to exhaust the muscle with heavy, moderate, and high reps.

 

[Fuglydude]

I threw up a little after seeing your hammer curls! That's some sick shiite....

Do you find training bi's really heavy transfers over to other big lifts?

How wide is your grip for the bench? You must have crazy thick back to have such strong pushes.

Keep it up man... inspiring for sure.

 

[Colossus]

I threw up a little after seeing your hammer curls! That's some sick shiite....

Do you find training bi's really heavy transfers over to other big lifts?

How wide is your grip for the bench? You must have crazy thick back to have such strong pushes.

Keep it up man... inspiring for sure.

Lol, thanks man.

I used to do a lot of heavy barbell curls, but Ive backed off to let my elbows recover for a while. I do find that heavy hammers help with cleans and presses a bit...plus they are just a really functional exercise.

For bench I grip about an inch outside of the knurling on a standard bar---hands about 24'' apart. The reason is because wide grip benching is asking for shoulder problems, and you are actually much tighter and stronger with a narrower grip. Keep the elbows in, back arched, and feet flat on the floor.

 

[Colossus]

Shoulders, abs 9-3-09

Here's a sample of what my shoulder workout is like for the upcoming strongman comp, for anyone who is interested in strongman:

Standing axle press(the axle is a 2" diameter non-rotating bar): Warmed up to 185 x5. Then hit 205 x5, 225 x5, and 255 for a hard 5 reps. I do a "push-jerk", which is allowed in strongman.

One arm kettlebell press: 95 x 5 each arm, 2 sets.

One arm dumbbell clean and press: 120 x 1 each arm, 3 sets.

Cable upright rows with the "rolling thunder" handle: Whatever weight I can handle for 8-10 reps. The rolling thunder handle is a 2.5" thick handle that rotates like a barbell--great for grip.


After this I do some weighted ab work for 8-10 sets, and some light grip work.