COLOSSUS' Iron Journal

[Colossus]

Squats and Press, today

Squats

BW x a bunch
135x10,10
225x5,5
275x3,3
315x3
365x3
405x3,3,3
315x10 (atg)

OHP (strict)
135x10
185x5
205x5
225x3
(push)
255x1
265x1
(strict)
205x5,5,5

Chins, wide thick grip
12,10,8,6,6,6

GHRs
5 sets 6-8

 

[Colossus]

Bench, yesterday

135x15
185x5 paused
225x5 paused
275x5 paused
315x3 paused
345x3
365x2
385x1
405x0,1

225x20

Missed the first 405 because I didnt settle the weight when my partner handed it to me. Lost my groove completely. Reset for another try and made the lift. I think this is the lightest I've benched 405 at...weighing about 232. Good day benching!

Straight bar pressdowns
6 heavy sets

Lat pulls
6 sets heavy--moderate

Machine dips
3x10

GHR abs
3x20

 

[Fuglydude]

Nice lifts... got any meets on the horizon or are ya too swamped w/ school at the moment? I know it sucks to train seriously when you're busy as hell with all the other stuff in your life.

How do you like being around the 230 mark? Maybe drop a weight class for your next meet?

 

[Colossus]

I'm actually going to do a strongman in December. It's good timing, the events are good for me, and it's at my own gym, haha. I like the 230-range....no plans on dropping any farther though. Perfect for strongman because the lightweight cutoff is 231.

This will be good because it will give me a goal point and some objectives...plus I havent competed in a year and a half. Looking forward to it. When's this BB'ing comp of yours?

 

[Fuglydude]

I'm actually going to do a strongman in December. It's good timing, the events are good for me, and it's at my own gym, haha. I like the 230-range....no plans on dropping any farther though. Perfect for strongman because the lightweight cutoff is 231.

This will be good because it will give me a goal point and some objectives...plus I havent competed in a year and a half. Looking forward to it. When's this BB'ing comp of yours?

Ya, being lighter feels so much better. I hate how my belly is always sticking out and I get all hot and sweaty just going up a flight of stairs. Do you notice your conditioning is better?

Comp is June 9th 2012... Dieting will start mid February.. then its' 16 weeks of hell. I'm actually thinking about getting back into dancing for the dieting phase and the rest of the summer. I'll be the leanest I've ever been so might as well take advantage and make some extra cash.

 

[Colossus]

Thanks Espi. GHR abs are basically just roman chairs on the Glute-ham raise bench. Nothing fancy.

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

Deads/legs, yesterday

This is barely worth reporting since yesterday was just a sh!t day deadlifting. My lower back has been real touchy lately due to squatting and yesterday's horrid session sent it into spasms. Luckily after a night of rest, beer, and ibuprofen it's doing better.

Deads
worked up to a single at 500. Felt heavy, painful and awkward. Shut it down there.

Power squats
4 x 12 with 400

Single-leg curls
worked up to 3 sets of 3 with 230

Chins, wide grip
5 sets 8-10

That's it. Some days are just a wash in the gym.

 

[Colossus]

First day back in the gym yesterday in almost a week---I was out with sciatica pain secondary to heavy squatting and pulling. Started after the last workout I posted. I have intermittent problems with low back pain (who doesn't) and I've come to the conclusion that axial loading is the primary culprit, for me anyways. This particular episode was bad---any weight training at all exacerbated it and I almost called out of work. 800mg Motrin 3x a day...

Anyways, benched and played around yesterday.

Bench
135x15,10 paused
185x5 paused
225x5 paused
275x5 paused
315x3 paused
335x3 paused
365x3
385x1
315x3,3,3 paused

Average band pressdowns
4 sets 10

Leg press
600x20,12,12

Calves
10 sets

BW 232

Doing 20-30 min moderate cardio 3x weekly.

 

[Colossus]

Last two days--Press and Deadlifts

OHP
135x10,10
185x5
225x3

One arm DB OHP
100x5,5
110x5,5
120x3,3,3,3 (with fat grip)

Dips
BW x 30,30,30,20

Pec dec (yes pec dec)
6 sets 8-12

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

Deadlifts from the floor
135x10,10
225x5,5
315x5
365x3
405x3
455x3
500x3

Add monster mini
bands

245x5,20
315x10,10

Single leg curls
3 sets medium weight

Standing unilateral hammer rows
worked up to 4 plates for sets of 8

Also did some inversions with a pair of inversion boots in the power rack and man did that feel awesome for my back. I'm def buying a pair!

BW 230

 

[Colossus]

Lower, yest.

Pause squats for speed
155 +100 lbs chains
5x3

Deficit (3") pulls against monster minibands
135x10
225x5
315x5
365x3
405x3
455x1

Chins, mixed grips
5x10

 

[Colossus]

Press, today

OHP
135x10,10
185x5
205x5
225x3
245x2,2

Bench against monster mini's
205 + bands for 8 sets of 3

Lat work

Tricep work


Havent lifted in a week due to some long hours and a brutal commute at my new rotation.

 

[Fuglydude]

The week off probably did your body good. When are you done your program?

Still pushing crazy numbers on your OHP.

 

[Colossus]

Slated to graduate May of 2012. Cant wait, lol.


Lower, today

Speed pulls against monster minis on a 3" deficit
305 + bands for 8 sets of 2

Sumo Pulls from floor
305x5
315x5
365x5
405x3,3
455x3,3

These went about how I expected. I havent pulled sumo in years, literally. The 455 was SLOW off of the floor but once I cleared my shins it just glided up like a toy. I will be doing sumo pulls every week in some fashion to build my obvious weakness with wide stance hip drive.

Power Squats
200x10
300x10
400x10,10,10
200x10

GHRs
6 sets 8

Seated leg curls
3 drop sets

Pulldown abs
5 sets

Machine abs
3 sets

On another note, I am done with back squatting. D-O-N-E. Not saying I wont ever do it in some capacity, but as far as training it as a power movement....adios. Too many recurring back issues. Plus, I hate it. So it's a win-win. I will use Power Squats, front squats, belt squats, and leg pressing to train my legs...primarily for deadlift assistance and general muscular development. So more like a bodybuilder with a power focus. Not that anyone cares, lol, but I need to write it down.

 

[Colossus]

Bench and upper assistance, today

Floor press
335x3,3,3

Pin press (~8" from chest)
365x1
385x1,0
365x1

I forgot how hard it is to move 385 from a dead stop. A little humbled.

Pec dec
3x15 reps moderate weight

One arm plate-loaded row
Started at 2 plates per side and worked up to 4.5 plates per side for sets of 10 reps each arm.

Shrugs
225x10
315x10
405x10
500x10
550x10
585x10

For cardio I went out and pulled our makeshift sled with 90lbs for 2400 ft (200 ft x 12 trips), continuously. Pretty good conditioning, I miss that thing.

 

[Quiksilver]

You get back issues from Back Squats and not Front Squats?

Are you leaning forward too much?

 

[Colossus]

You get back issues from Back Squats and not Front Squats?

Are you leaning forward too much?

Yeah, and I think it's axial loading more than anything. I do lean forward a fair bit just due to my body structure--short torso and long legs--but I also make it a point to arch my lower back hard to avoid tail-tucking.

Front squats are technically axial loading, but I stay more upright and I'm using less weight.

Another change I've made is to do all my lower body work on the same day, giving me a full 6 days of recovery. This plus traction a few times a week has been good medicine.

 

[Colossus]

Lower, today

Good day pulling today.

SUmo pulls against bands
135x3/3

Conventional pulls against bands
225x2/3
275x2/3

Conventional pulls from the floor
315x5
365x3
405x3
455x3
500x2
550x2
315x12

I had to do these barefoot because I forgot my wrestling shoes. I really dont like to but I was in a pinch. Very happy with the 550 double. Not PR-breaking by any means but for me right now it's good. Had some left in the tank.

Power Squats
400x10,10
500x10
200x20

GHRs
6 sets 8-15

Calf raises
6 sets different machines

BW 228

 

[Colossus]

Bench/upper

Bench
135x15
225x8
275x5
315x3
335x2
365x2

3-board
315x10
335x5,5

Plate-loaded dips
3 plates/side x 6 sets rest-pause fashion

Wide grip chins
220 x 6 sets rest-pause

Hanging leg raises
10 sets

Nothing incredible today, for some reason 2 weeks of bands, dbs, and floor press didnt yield much. I dont think i can get away with not handling heavy weight on regular bench every week.

 

[Colossus]

Wow you're right. I didnt realize how weak I was 3 years ago....especially my deadlift!! I went from a training pull of 420 to a training pull of 550 for reps, and an all-time best of 465 to an all time best of 610. Not bad I guess. Better training and more muscle mass to work with. Thanks for the props.

Yeah front squats are a great tool in the leg arsenal, but brutal. Not only do you have the feeling of choking on the way up, but the weight you can use is drastically less than your standard squat. Personally I'm a huge fan of the power squat machine.

 

[Colossus]

Press and accessory , yest .

OHP
worked up to 225 x 5,5,5. Push.

One arm overhead Db press
110 x 5,5
120 x 4,5

Machine press
3 x 10 rest-pause fashion

Hammer high row
5 hard sets 4-12 reps

Hammer curls
60 x 10,10
70 x 10,10
80 x 10,10

Machine curls
6 sets rest-pause fashion

Leg press calves
6 sets 10

 

[Colossus]

Pulls, yesterday

Reverse band pulls from a deficit (average bands, 3" deficit)
135x10
225x10
315x5
405x5
455x3
500x3
545x3
600x1

These felt pretty good and were a lot of fun. the bands took off about 120 on the floor and at lockout there was no band tension. Pretty happy with tonight's work.

GHRs
6 sets 5-10 reps

Brutal. So weak.

Seated rows
3 sets 12

Called it a day here due to time. I hate lifting late at night. I made sure to do 3 long inversion hangs holding a 45 plate to decompress my spine. Sore today, but good sore.

BW 228