COLOSSUS' Iron Journal

[Colossus]

Finally started training the Atlas stones yesterday. Felt awesome.

I did some reps with the 200 lb stone to get a feel for the movement, then did five singles with a 220 lb stone to a 60" platform. Not too hard, but the thought of loading a 315 lb stone to that height shivers me timbers.

If anyone has access to stones I highly recommend using them---stone lifting really is the essence of raw power and explosiveness.

 

[Fuglydude]

You're a crazy sick mofo...

I'm not sure what else to say!!! haha

 

[Colossus]

Press day, 9-18-09

OHP 225 x 8
Walking DB OHP, 70's, 80's, 85's, 90's till the arms quit
Dips-50
BB row- 235 reps of 10-15
shrug- ~450 reps of 10-12

 

[Fuglydude]

Just curious, what do you do to train for the conditioning aspects of strong man competitions? I can see you're doing high volume dips, but is there anything else?

 

[Quagmire911]

Hey, what type of stuff did you do to get your overhead press that high? How did your training vary? Did you incorporate push presses?

Keep it up,

Quagmire

 

[Colossus]

Just curious, what do you do to train for the conditioning aspects of strong man competitions? I can see you're doing high volume dips, but is there anything else?

For conditioning I use the Prowler. It's basically a triangle-shaped metal sled that you load up with weight and push across a parking lot. Everybody dreads the prowler, because it has the ability to humble even the fittest of men.

I also do 450 lb tire flips for max reps. It's not too hard to move and really challenges your work capacity.

 

[Colossus]

Hey, what type of stuff did you do to get your overhead press that high? How did your training vary? Did you incorporate push presses?

Keep it up,

Quagmire

Well Ive never neglected the overhead press. A lot of guys don't do them often because it's a demanding exercise.

Basically I do all of my pressing standing, and I use a variety of weights. One week I'll use the axle, next I'll use the log, next I'll use a standard barbell, or heavy singles with a dumbbell.

Currently I'm using only the axle, and after those I do walking dumbbell overhead presses, where you just walk across the gym pressing the heaviest DBs you can use. These develop "mobile" strength and core stability.

Ive also done heavy partial push presses in the rack, and these helped build power in my entire shoulder girdle. Be careful with these though because it's easy to screw up your back.

The best way to get your press up is to do some kind of standing OH pressing every week, and then a secondary pressing movement with DBs. Push press your heaviest weights. Machines are ok for bodybuilding but they dont really develop raw power like a free weight press.

 

[kbear0101]

An interesting journal sir, I like it. Would you mind posting your diet for a day when you get some time?

you have come a long way, good job

 

[Colossus]

An interesting journal sir, I like it. Would you mind posting your diet for a day when you get some time?

you have come a long way, good job

Thanks man.

Here's a what a typical day's diet might be for me:

Breakfast- 4-5 eggs, 12 grain toast, juice, coffee

Lunch- 1 lb chicken, eggs or tuna; some beans or chick peas, nuts or seeds, and a cup or so of rice or pasta. Water to drink.

Pre-workout- 1 Ensure or a whey shake, a home made bean and cheese burrito, maybe a banana

Post workout- 50g protein, 10g creatine, fast carbs (honey or sweet yogurt)

Dinner- 1lb beef or chicken, green veggie, rice or bread. Water or tea to drink.

Before bed- homemade weight gainer (~800-1000 cal), or a whey shake, depending on how big dinner was.


That's usually what I try and get in. Some days are less, some days a little bit more. Since I'm not too concerned about bf%, I will occasionally eat Wendy's or go to the pizza joint for lunch. I dont drink really, but I've been known to have a few beers now and then.

 

[Colossus]

While I'm at it, might as well post last night's workout:


Deads: warmed up to 405 x 5, then hit 455 x 3 no belt, and 505 x 1 w/ belt. Felt strong.

Zercher squats: 3 x 225 for 6-8. This is an utterly miserable exercise.

Keystone deads (straight-leg deads): 3 x 225 for 10-12.

Glute-ham raises: 4 x 6

Russian Twist: 3 x 15

One-legged calf raises: w/ 70 lb DB for max reps, 5 sets

 

[Colossus]

Wed 9/23, Bench + assistance

Bench:
135 x 15
225 x 10
255 x 3
290 x 3
325 x 4 (ran out of gas half way through the 5th rep because i had to be a tough guy and refuse a lift off)

Incline dumbell press:
105's x 8
120's x 6
130's x 5
130's x 4

Incline BB press:
135 x 15, 3 quick sets

One arm press downs: 50 lbs for continuous sets of max reps, 6 sets ea. arm
Dips: ~60

Roman chairs w/ weight

Calf raises on the belt squat machine

 

[Colossus]

catch up with a couple good sessions

Oct 2nd: Bench + Assistance

Flat bench:
135x15
225x10
275x5
315x3
340x4
375x1 (PR)

Inc. DB:
115x15
135x6
115x12
115x10

Dips:
40 reps BW
25 reps BW
20 reps BW

Chins:
BW x 20
BW x 12
BW x 10
BW x 8, etc

Rolling tricep xtensions
High-rep rope pressdowns

ab work

grip work

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

Squat, Oct 5th

True Squat: (no box, hip joint well below knee joint)
135x10
225x10
315x5
365x5
405x3
425x3
455x2
455x2 (PR)

Belt Squat:
3 plates each side for reps of 10-15, 4 sets

Power Runner:
3 plates
3 plates +25's
4 plates

8-10 reps

Glute-ham raises:
4x8, BW

Weighted roman chairs (weight behind head, 20 lbs. These are humbling!)

One-legged calf raises: 70 lbs, max reps, 4 sets

 

[Fuglydude]

Crazy numbers once again... You gotta post vids of some your max lifts! They'd be awesome to say the least.

 

[Quagmire911]

Congrats on the bench PR, let's see a video of 400+ when you get it.

I'm wondering, can you overhead press 300+?

 

[Colossus]

Congrats on the bench PR, let's see a video of 400+ when you get it.

I'm wondering, can you overhead press 300+?

Yeah I will def post some vids soon. I always forget to bring my camera, plus I lift alone.

The 300 overhead press is a huge milestone and an upcoming goal for me. I don't know what my max is but I'd guess around 275.

 

[Colossus]

Bench, 10-20

Still on the 5/3/1 program, although I am training M,T,Th,F,S instead of the 9-day split.

Bench:
135 x 10
225 x 5
260 x 5
295 x 10

Inc. Bench:
225 x 10
275 x 3
275 x 3
225 x 10

Incline squeeze press

V-Bar tricep pressdowns
Rolling tricep extensions with miniband
Hi-rep extensions with rope

Weighted standing crunch, heavy weight
Calf raises on the belt squat platform

 

[Colossus]

Shoulder, Back, assistance 11-14

DB seated shoulder press
55's x 20
70's x 10
85's x 10
100's x 10
110's x 5
120's x 1 (super slow negative)

DB row
160 x 15
160 x 12
210 x 8

BB row
225 x 20
225 x 20
225 x 20

Chins
BW x 12
BW x 12

Crucifix hold
30's x 55 sec
35's x 30 sec
40's 15 sec

Face pulls
4 sets

DB curls
60's
75'2
80's
80's

 

[Fuglydude]

Crazy... i didn't know dumbells could get that big!

 

[Colossus]

Squats, 11-29

14" box, sitting down completely and rocking back to activate hams.

135 x 10
225 x 10
315 x 5
355 x 3
395 x 3
405 x 6

First three sets are warm up, last three are 5/3/1.

Glute-ham raises

BW x 15
BW + 20 lbs x 8
BW + 30 lbs x 5
BW + 30 lbs x 5
BW + 30 lbs x 5

Cable curls

100 x 5 sets max reps

 

[Colossus]

Current event stats:

220 lb 12" log: 5.5 reps
485 lb trap bar: 15 reps
30 db crucifix hold: 1 minute
500 lb. Farmer's: ~100 ft in 20 sec