"She's Out of Your League"

You've said it a hundred times. Maybe a thousand. And every time you say it, you train your brain to freeze the next time she walks into the room.

Leagues are a myth invented by guys who are scared of women.

She's a person. She has bad breath in the morning. She picks songs she can't sing in the shower. She overthinks her own texts.

Walk over. Say something. The league dissolves the second you open your mouth.

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COLOSSUS' Iron Journal

Colossus

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Kerpal said:
That's the only thing I don't like about my gym. Fat guys squeezing themselves into squat suits isn't much fun to watch :eek:
Lol, no it isnt. Much as I hate to say it, when 5 or 10 people are watching you do your big lifts it's kind of motivating. Sometimes you just need to feel strong, even if you have to visit a small pond now and then.
 

"She Laughed All Night. Then She Ghosted You. Here's Why."

Dinner ran three hours. She laughed at everything. You walked her to her car thinking this one's locked in.

Then: nothing. Two texts. No reply. What happened?

You did what most men do on a great date. You filled every silence, answered every question, and left her with nothing to wonder about. No mystery. Nothing to sit with when she got home.

Rule 3 of the "22 Rules" changes the ending: tell her a little, hold back the rest, and let her imagination do the chasing. The ghosting stops too.

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Colossus

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Lower, today

Front squats
135x10
185x8
225x5
275x3
295x3,3,3

Front squats really are one of the most unpleasant lifts there is. They work though.

Power squats
worked up to 500x5,5,5

This PS machine is a bit different than the one at my regular gym. I dont know (or care) what the translation is but it felt heavy!

Upper back rows
worked up to 3 heavy sets w/ 365

This is the plate-loaded Hammer Strength low row; but I basically just my arms straight and row with my upper back and lats. Awesome exercise.


Good day squatting! Trying to bring those glutes back..

BW 225
 

Colossus

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Upper, today

DB OHP
45 x 10
60 x 10
80 x 10
unilateral
90x8,8
100x5,5
110x3,3

Seated OHP
225x8,8,6

Plate rolls w/ 45

DB incline (deload)
90x10,10,10

Standing calves
5 sets 15

Isometric ab work, 15 min
 

Colossus

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Lower, today

Havent lifted in 4 days due to the gf being out to visit.

Deadlifts
135x10
225x5
315x5
365x3
405x2
455x2
500x1
405x10

500 felt a bit heavy so I decided not to go for 5 today and finish with a down set with 405. I've had some suspicion of a hernia lately, and even though the doc gave me the OK I did't feel too comfortable with max effort.

Upper back rows
3x10 w/ 3 plates/side

High rows
3x8-10 w/ 3 plates/side

Lat pulls
3x8-10, mod weight, short rest

Rope rows
5x10, mod weight

Machine curls
6 sets

Seated calves
5x12

BW 226
 

Colossus

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Upper, today.

Bench
135x10
225x8
275x3
295x3
315x2
335x2
350x1
250x10,10,8

Heaviest I've gone in a while. Felt a little wobbly but not super heavy.

Plate-loaded Incline
225x10,10,10

Hammer curls
40x10
55x10
60x10
70x10
80x8,8

Tricep cable work
10 sets
 

"You Can't Argue a Woman Into Liking You"

You made your case like a lawyer. Stable job. Good guy. Ready for something real. All true. All irrelevant.

She weighed your points, nodded along, felt nothing — then fell hard for some tattooed bartender with a motorcycle and a gambling problem.

Logic is where attraction goes to die. The "22 Rules" work a level deeper, on the subconscious switches that decide within minutes whether you register as a MAN or as part of the furniture.

Stop presenting evidence. Start flipping switches.

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Colossus

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Havent updated this thing in ages. Had a great lift last night so I actually feel like logging something!

Deadlift
135x10,10
225x5
315x5,5
405x3
455x3
505x1,1,1

Chest supported rows
3 plates x 15,12,10,10,10

Pulldowns
5 sets 8

Hanging leg raises
15,15,10,10

That's it. My bench right now is 330 for triples and my squat is in the low 400's for triples. Nothing to write home about, just maintenance strength. No special diet, not even protein powder right now. I eat 3-4 times a day; a lot of fish, rice, chicken, and dairy. I drink 2-4 liters a water a day. Bodyweight VERY steady at 223-225.
 

Colossus

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Thought I'd update this thing.

Lately Ive been doing a three day split---monday squat, wednesday bench/press, and friday pull. I alternate between heavy and dynamic work each week. So in other words, monday of week 1 is heavy squat (3rm), and friday is speed pulls. Week 2 is speed squats and heavy pulls, etc. Bench is heavy bench/speed press, then speed bench/heavy press.

These are my latest numbers:

Squat:

Buffalo bar 375, 3x3 to a lowish box (weak, I know).

Bench:

295 + 80 lbs chain, 3x3.

Press:

overhead press 240, 3x3.

Pull:

Straight weight from the floor, 500x3.


For speed work we use about 60% of our 1RM and either light band or chain.
For assistance I focus on GHRs with and without weight, weighted abs, single-arm rows, and various arm movements. We also do sandbag or farmer's carries for conditioning.

My weight is about 224. BF ~15%.
 

Krueg

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Rising from the grave? :D

Good to see the log up, strong numbers.
 

“The 22 Psychological Triggers That Make Women Chase You… Starting Tonight”

Forget the cash, the cars, and the chiseled jawlines. Female desire operates on a completely different frequency. Primal. Subconscious. Triggers that bypass her logic and hit her on a gut level. Most guys are totally blind to them.

I know because I was one of them. The overthinking. The paralysis. The silent drive home kicking yourself for freezing up. Watching average guys walk away with the girl while you stood there stuck in your own head.

Then I decoded the psychology behind what actually makes women tick. 22 hard rules.  Subtle behavioral shifts that rewired my entire reality. The anxiety evaporated. Women started leaning in. Investing. Chasing.

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Colossus

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Today's lift: Squat

Buffalo bar with reverse average bands
460x3,3
480x3,3
230x20 (no bands)

We figured the bands took off about 75-85 lbs at the bottom of the squat. Top was more or less straight weight.


Weighted GHR abs
4 sets


That's it for today. Squatting took forever because we couldn't get the bands set up right.
 

Krueg

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Strong session.

With the reverse bands, are those hanging from the top of the rack?
 

Colossus

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Krueg said:
Strong session.

With the reverse bands, are those hanging from the top of the rack?
Thanks guys.

Yeah we choke them on the top bars of the rack. They are a nice variation to training heavy or light.
 

TheStig

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What are the advantages of a buffalo bar vs a regular barbell? I've never used a buffalo bar.
 

Colossus

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It's easier on the shoulders for bigger guys because there is less abduction. The weight distribution feels slightly different, but otherwise it's just a nice change from a straight bar.
 

"So, What Do You Do for Fun?"

She asks it casually, mid-sip. And you feel the floor open up, because the honest answer is work, gym, and a couple shows you're half-watching.

Women rarely say this out loud, but a man with a life is attractive before he says a word. The guy who spent Saturday deep-sea fishing and came back with photos and a story — he walks in already interesting.

The "22 Rules" pushed me to build a life worth talking about. Turns out the fastest way to be interesting to women is to be interested in your own life first.

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Colossus

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Today's lift: Bench

Straight weight

295x3
315x3
335x3
345x3
335x3


Overhead press against mini-bands
(We stood on each band and looped the ends around the collars)

125 + bands x 5,5,3,3

These were done for speed.


Tricep work, 5 or 6 pump sets


That's it. Speed pulls Friday.
 

Krueg

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Colossus said:
Overhead press against mini-bands
(We stood on each band and looped the ends around the collars)

125 + bands x 5,5,3,3

These were done for speed.
Thats a new one for me, did you stand on the bands and do clean & presses or did your training partners stand on the bands while you
pressed? :confused:
 

Colossus

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Today's lifts: Overhead press and speed bench

OHP:
We used a solid stainless bar today which has absolutely no flex.

200x5
220x3
230x3
240x3

Speed bench:
I was feeling run down from a cold today so I just did reps instead of speed bench.

135 + 80 lbs chain for 2 sets of 20.


Called it a day and went home.

BW 224
 

TheStig

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Colossus said:
We used a solid stainless bar today which has absolutely no flex.

200x5
220x3
230x3
240x3
Wouldn't a barbell not flex anyway with that weight? I've only noticed flex when there's 400+ loaded up. Great numbers for OHP btw.
 
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