COLOSSUS' Iron Journal

[Colossus]

Bench, deload week

warm-ups

Bench
135x20
225x20,20,20,20

I just realized that I only did 2 sets of 20 for squats, yet I do 5 for bench, lol. I need to turn it up.

Incline DB
75's x 25
80's x 20
75's x 20

Straight bar pressdowns
5 sets 10

Average band pressdowns
5 sets 10

Decline sit ups against average band
4 sets 8-10


Weight: 250

 

[shizz702]

Solid training in here bro!

Putting up some good weight. How long have you been training?

 

[Colossus]

Thanks, around 9 years.

 

[Colossus]

Deadlift, deload week

Speed pulls against monster minis
worked up to 315 x 8 singles

Stiff legs
135x10
225x10
315x10

Power squat GMs
200x10
400x10,10

Leg curls
5x10

Chins
BW x 10
+20 x 10
+40 x 7,6,7
+20 x 8
BW x 10

Power squat calf raises
200x15
400x15
600x15,15,15

 

[Colossus]

Press + accessory

Standing overhead press (strict)
95x15
135x10
185x5
225x5
(push)
265x3
285x1
300x1
305x1 (PR)

Dumbell curl-to-press
45's x 10
55's x 10
65's x 10,10

Hammer curls
65's x 10,10,10

Shrugs
315 x 15,15,15,15

Roman chair abs
6 sets, 4 with 25lb behind head

Weight: 248

 

[Colossus]

Squats, accessory

Stretching, BW squats

Front squats
135x10
185x10
225x5
275x5
315x5
335x3
365x1 (PR)

Planned on doing some leg presses, but we let this old guy talk our ears off for 20 minutes and our legs totally went stiff. Finished up with some abs and called it a day.

Pulldown abs
5 heavy sets

Pulldown obliques
3 heavy sets

 

[Fuglydude]

Jeez... nice fronts. How do your abs feel after that session? I'm assuming you're using clean grip for them?

 

[Colossus]

Abs feel fine. Wearing a power belt for fronts makes a huge difference. I actually dont use a clean grip because I'm not that flexible, lol. I just cross my arms over.

 

[Colossus]

Bench

warm-ups--rotator stuff, treadmill

Bench
135x15
225x8
275x3
315x3
355x3
385x1
405x2
Add 3 board
415x3,3
365x10

Average band pressdowns
3x20

Rope chins
BW x 3 sets

Shrugs
315x10
405x10
500x10,10
405x10


Bench felt a little shaky today, but coming off a deload week it's expected. I might do a couple weeks of band work next.

 

[Colossus]

Pulls

treadmill, stretching

Rack pulls, 8" off the floor
135x10
225x5
315x5
405x3
500x3
550x3
600x1

These felt great and I was happy with the weight from that height. Rack pulls from below the knees always force you to use your lower back more than floor pulls. I might do these for 2 weeks tops then do some floor stuff.

Single-leg curls
4 sets 10 reps each leg

Average band curls
5 sets 10

Chins
bw x 10
+20 x 10
+40 x 5,6
+20 x 8

Tired, lol.

Hanging leg raises
15,10,10


Weight steady at 246-250

 

[Colossus]

Squats and press

treadmill, stretching

Box squats with average bands (15" box)
145x5,5
235x5,5
285x3,3
325x3,3

I'm not sure how much tension these added but we looped them around the bottom of the mono and they worked perfect. Probably somewhere around 145 lbs according to charts.

Strict overhead press
95x15
135x10
185x10,10,10

Reverse incline flyes
35's x 3 sets 10

One-arm DB preacher curl
50 x 8,8,8

Machine curls
5 sets pump reps

Power squat calf raises
400x20,20,20,15,12 short rest

 

[Colossus]

Yesterday's training

Cardio
elliptical for 25 mins

Hanging leg raises
5x10-15

Cable pressdowns
4x15

Shrugs
315x15
405x15
500x15
585x10

Nothing too heavy today, just some pumper stuff. Done in less than an hour.

 

[Colossus]

Bench, today

Bench w/ 110 lbs chains
bar + chains: 2x10
135x10
225x5,5
275x5
315x3
325x2 (ugly)
bar + chains: 2x15

Chains went well tonight, I think the 315x3 may have been a rep PR. It's about 425 at the top as I set the chains to just graze the floor at lockout. chains are deceptively tough and a great tool to build overall power and stability with big weight.

Hammer strength dips
2 plates/side x 10
3 plates/side x 10,10,10

Superset: Close grip lat pulls, double average band standing abs and single average band triceps
4 rounds of 10-15 reps each.

I rarely do heavy triceps work anymore; I primarily stick with moderate weight and high-ish reps. I used to just crush my tris with heavy skull crushers, french press, etc...and it almost ruined my elbows. They stay plenty strong from all the pressing I do and high-rep work.

BW is usually 248-249 at night. Noticeably leaner than I was this past summer.

 

[Fuglydude]

Are you still on? I get tired just reading about the volume and weights that you put on a consistent basis...

 

[Colossus]

I am, month 3. I feel it helps keep me a bit leaner and definitely recover 1-2 days faster. Overall my size hasn't changed dramatically though.

 

[Colossus]

Deadlifts and hamstrings, today

Pulls from the floor
135x10,10
225x5
315x5
405x4
455x4
add belt
500x2,2
550x2

Single leg curls
4x10, each leg

Average band leg curls
4x12

Hanging leg curls on a bench
4x10

(kinda hard to explain but they work great)

Hammer strength high rows
3 plates/side x 10,10,10,10,5

Not much to report today, just some good work.

 

[Colossus]

Off day stuff

Ive been really busy lately with exams so I haven't been able to hit the gym as much. On days I cant make it, or on regular off days, I try to do at least 30 minutes of something. I have a hydraulic rowing machine at home and some powerlifting bands. Here is yesterday's stuff and what I normally do:

Rowing
20 minutes moderate pace. (HR ~130)

Band complex: overhead press, triceps extension, full squat (average band)
3 sets of 15 reps each

Band curls
3 sets 12

That's it. 40 minutes or so and I at least feel like I did something. When it's nicer out I'll often take a 2-3 mile walk. Sounds wussy but when you're lifting heavy 4 days a week it's good mild cardio that allows you to recover.


Weight is down a bit largely due to my lack of eating lately. I eat maybe 3 times a day with a shake or two. At night I've been 245 lbs.

 

[Colossus]

Squats and press, today

Treadmill, 10 mins, stretching

Front squats
135x10,10
185x5,5
225x5,5
275x3
315x3
365x1
315x5

Havent done these in a couple weeks and I felt it. The 365 felt like dog doo so I went back down and hit a few reps. One of these days I'll get a pair of olympic shoes.

Power squats
200x10
400x10,10
600x10,10

Strict standing press
95x15
135x10
185x10
225x5,5,5

Average band face pulls
5x10

No PRs set today. Pretty much everything felt heavy except for the press. School has been zapping my will to train.

 

[Fuglydude]

Fronts are coming along nicely... Maybe take it a bit easier during finals man. Good to give your CNS some extra recuperation time.

 

[Colossus]

Accessory, today

15 min fast incline walking

Chins- overhand, underhand, and neutral grips
BW x 20,12,10,8,7,7,6

Hammer curls
70's x 10,10,10
85's x 10
90's x 10

Machine curls
3 pump sets

Power squat calves
5 x 15-20

Legs feel pretty beat up from yesterday. Good day to catch up on chins and get a nice pump.