COLOSSUS' Iron Journal

[Colossus]

Bench, thurs

135x15,10
225x8
275x5
315x3
335x3
365x1,1
275x8,8,8

Obviously not a great day benching today. Everything felt heavy and unwieldy. I think my lower BW is wreaking havok on my bench numbers. That and maybe a dash of overtraining...

Cable overhead tricep extensions
8 sets 4-20 reps

Double average band pressdowns
6 supersets going from two to one band

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

Accessory, yest.

Chins, shoulder-width grip
BWx10
+20 lb x 8
+40 lb x 6,5,5
+20 lb x 6,6,5

Machine close grip row
4 sets 12-20

GHR abs
3 sets with a 25 lb plate on head

Leg raises
4 sets failure

BW 225-227

 

[Colossus]

Ive done overhead, accessory, and bench workouts since I last posted, but I dont feel like postin them all so here's the highlights:

OHP: worked up to 225x5 strict and 245x2 strict.

Accessory: Lat, calf, and ab work.

Bench: 225 + 4 monster mini bands x 3 sets 5. Incline up to 275 for two doubles, then 225 x 3 sets of 8. Pitiful on this right now.

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

Deadlift! today...

Reverse band pulls from a 3" deficit
135x10
225x10
315x5
405x5
455x5
500x5
550x3
585x2
removed bands
405x10

GHRs
5 sets

Ab Roller
5 sets

BW 225


My pulling is going fairly well but my bench is a bit depressing. Overhead is ok for my BW, and any squatting I do is on the 'power squat' machine for sets of 5-10. I'm really upping the ab work as well, weak area.

 

[Colossus]

Yeah I guess it depends on your perspective. I just think of the guys that are pressing like 400+ at BWs of 300-350!! Insane.

 

[Colossus]

Bench, today

Bench
135x10
225x10
275x3
315x3
add 3-board
335x3
365x3
385x3
405x1,1
removed 3-board
315x5,5,5

I tried to double 405 to the 3-board but the gas just wasnt there. Still, happy to be pressing it at least partially at 225.

Rolling tricep extensions
55's x 3 sets 12

Machine dips
Stack x 4 sets 10

Ab roller
4 sets 10-20

Side twists with an average band
4 sets each side

 

[Colossus]

Legs, Thurs.

Power Squats
200x10,10
400x10
500x5
600x5
700x5
800x3,3
450x5,5,5 narrow stance

GHRs
6 sets 8-10

Chins
3 sets 15

That's it for legs. I should clarify that 800 lbs on the power squat is NOT like 800 lbs on a standard back squat. The leverages are different. I would say it translates to the low-mid 400's on a standard barbell squat.

 

[Colossus]

Press, today.

OHP
95x10
135x10,10
155x10
185x3
205x3
225x3
245x2 (not so strict)
205x8,6,4 rest-pause
135x10,8,5 rest-pause

Pressdowns
4 heavy sets 4-6
4 light sets 12-20

Ab roller
3 sets 12-20

Inversions (for spinal traction)
6 sets bw and holding a plate

 

[lifeislearning]

Bench
135x10
225x10
275x3
315x3
add 3-board
335x3
365x3
385x3
405x1,1
removed 3-board
315x5,5,5

I notice you do a few exercises using a similar pattern to this. Is there a formula you use to determine these numbers or is it just experience? Is there a benefit to slowly working toward your max rather than 2-3 sets of higher weights?

 

[Colossus]

I notice you do a few exercises using a similar pattern to this. Is there a formula you use to determine these numbers or is it just experience? Is there a benefit to slowly working toward your max rather than 2-3 sets of higher weights?

It's really just experience. My goal is to warm myself up for a heavy set of 1-3 reps without burning unnecessary energy on lower weights. Keep in mind I'm interested in strength primarily, not bodybuilding. There are times when I'll do 3 sets of 3 with a hard weight instead of pyramiding up to a near-max weight, just to keep myself fresh. Generally though, after a warm up with lower weights, I do a slow, low-rep climb up to my max for that day in order to prime my nervous system for the big weight at the end. If I were to just take 400 off the bench with little warm up I'd get crushed; but by gradually working up to it in small increments with lower reps I can prime my nervous system for the stress ahead and avoid injury.

 

[Lifeforce]

Some really impressive lifts in there. Must be great to pull 600 lbs in the dead. Seen plenty pull in the 500s but few who go over the 600 lbs mark. That's probably stronger than 99% of all the gym trainers in the world.

 

[Colossus]

Thanks Lifeforce that means a lot. I want 700!

UPDATES:

Havent been training much lately due to the back injury I mentioned in another thread. I switched my grip around on a really light weight and subluxed a disc; at least going by my symptoms which I've had before. So no gym for almost a week, then gradual re-entry to direct lower back work like squats and DLs. It still hurts when I sit for a while but gym-wise I'm slowly getting more comfortable.

This week:

Inclines up to 305 for a double.

RDLs up to 225 for 3 sets 5.

Squats up to an awkward set of 315 for 5.

Assistance stuff as usual; concentrating on abs a lot more.


BW is low hanging around 220. I just have that rapid metabolism that's a blessing for longevity but a curse for muscle gain, lol.

 

[Colossus]

Well the road to recovery from this back injury is going slower than I expected. Friday my back was finally feeling about 80% or so, so I decided to try some straight deadlifting. Didnt go well. I worked up to 3 singles with 365 and my lumbosacral area just hurt. The pulls were painful, so at this point I know better than to push it. I shut it down and did some upper body reps.

Yesterday I came up with a recovery plan with my training partners, which consists of isometric core work (mostly planks), glute strengthening/activation, and mobility in my hips. They noticed that my spinal erectors on my left side are WAY bigger than my right---like freakishly so. I had no idea. I'm still not sure exactly why. My best guess is that my left glute is not firing properly and thus forcing my erectors to take over most of the work in pulls. My other thought is the supine grip I take with my left hand when pulling, which I have always done.

I will likely visit a chiro or sports-oriented PT soon.

Until then, my training will basically look like this:

Day 1: Press exercise, upper back exercise, triceps exercise (3-5 reps)
Day 2: Lower exercise (a squat or step-up), hamstring exercise, calf exercise, bicep exercise (8-12 reps)
Day 3: Press exercise, upper back exercise, triceps exercise (8-12 reps)
Day 4: Lower exercise (a squat or step-up), hamstring exercise, calf exercise, bicep exercise (3-5 reps)

Abs will be done every training day.

This simplifies things for me and will allow me work on some hypertrophy and get my back issues in order. I figure once I'm done with PA school I can return to an exclusive powerlifting regimen. It's not that I dont have the time to lift, but I personally dont want to compete unless I am pretty fvcking strong. I cant pull right now, I dont really squat, and my bench is nothing to write home about so it's just futile for me to keep trying to train like a powerlifter when clearly things are not conducive to that right now. I need to focus on just being healthy and muscular without sacrificing school.

Anyways I know no one cares but it's a good record for me, lol.

 

[Colossus]

Upper, today

OHP
95x10,10
135x8
185x6
205x5
225x3,3,3
185x6

Close-grip bench w/ fatgrips
135x10
225x8,8
275x4,4,3
185x10,8

On my last 275 set my triceps completely gassed on the 4th rep and I was stuck at rock bottom without a spotter. I had to do the ol' roll down my stomach and onto my lap trick. It's probably been close to 8 years since something that dumbass has happened. That's what I get for not having a spotter.

Band pressdowns
Hi/Lo supersets, 4 each.

DB hang cleans
40s x 10
55s x 10
65s x 8,8,6

These are a fantastic upper back/arm exercise and I'm really glad I rediscovered them.

Ab planks
6 sets

BW 225

 

[Fuglydude]

The lower back is a biitch to recover man... I'm so glad I discovered weighted dips and pull ups to stretch out the spine.

The weights you're handling even while you're injured is more than most pencil neck weasels could ever dream of, so take that into consideration.

Never thought I'd see you in the mid 220s!!!

Stay in there man... I know shiit's tough w/ school and being injured but you'll work through it.

 

[Colossus]

Thanks Fug. Yeah I didnt think Id be in the 220's either, but on the plus side I get WAY more attention from women at this weight...I think its the disappearance of my power gut and moon face, lol.


Lower, yest.

Front squat to a 8" box
135x10,10
185x5,5
225x5,5
275x3,3
135x10,10

Nothing impressive here weight-wise but my form felt very crisp and I was able to crank out 275 without back pain.

Lying leg curls
5 sets heavy

45 degree back raise w/ avg band
5 sets 10

Leg raise w/ medicine ball
3 sets

Medicine ball planks
3 sets

Couple sets chins.


I had to train at a YMCA up near where my gf lives...man I forgot what a circus commercial gyms are. No one in there has a fvcking clue what they are doing. There are like 6 benches and one power rack, albeit a nice one. And of course an armada of treadmills and an army of arm machines with clueless 16 year olds gettin' swole.

 

[Colossus]

Upper, yest.

Incline bench
135x10
185x10
225x5
245x5
275x5
295x3
305x3
315x1
225x8,8,8

Felt pretty good about incline today. I think my PR best is 315 for 6.

Machine pressdowns
8 sets 5-20 reps

Weighted neutral grip chins
+45 for 3x6. Kinda weak on these today.

Shrugs
Worked up to 500x10,10,10

 

[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

 

[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.