"She Liked You in March. It's October Now."

Attraction runs on a clock.

She flirted for weeks. Touched your arm. Found reasons to be alone with you. And you were careful. Respectful. Waiting for the right moment.

The moment had a shelf life. It expired around month two, and by the time you asked her out, she'd quietly filed you under "little brother."

One of the hardest lessons inside the 22 Rules: women rarely wait. Interest either grows or it decays, and nothing decays it faster than a man who never moves.

Make the move while she's still inventing reasons to be near you.

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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 Liked You in March. It's October Now."

Attraction runs on a clock.

She flirted for weeks. Touched your arm. Found reasons to be alone with you. And you were careful. Respectful. Waiting for the right moment.

The moment had a shelf life. It expired around month two, and by the time you asked her out, she'd quietly filed you under "little brother."

One of the hardest lessons inside the 22 Rules: women rarely wait. Interest either grows or it decays, and nothing decays it faster than a man who never moves.

Make the move while she's still inventing reasons to be near you.

Read more...

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
 

"How I Made Sure No Woman Ever Friend-Zoned Me Again"

She calls you when her car breaks down. When she needs help moving. When some guy she's actually dating treats her badly.

You're the listener. The reliable one. The guy who would treat her so much better, if she'd just open her eyes.

She won't. You trained her to see you as the low-effort option — the friend who requires zero risk and zero investment. Every favor dug the hole deeper.

The "22 Rules" break the pattern. You'll stop auditioning for a role she already cast and become the man she chases instead. It starts with Rule 1.

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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.
 

"You'll Never Feel READY to Walk Over"

Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.

You've been "getting ready" for two years.

She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.

Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.

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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.
 

"Nervous Around Beautiful Women? There's a Rule for That"

I could talk to any woman I wasn't attracted to. Charming, funny, relaxed. Then a gorgeous woman looked my way and I'd become a sweating, babbling mess.

The fix took me years to find and ten minutes to learn. Nervousness and excitement are the same physical state — pounding heart, adrenaline, flushed face. Your brain just picks the label. And you can pick a better one.

Rule 16 shows you how. You feel the nerves, relabel them as excitement, and let that energy pour out as enthusiasm. Women notice the guy radiating it. They always do.

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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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