COLOSSUS' Iron Journal

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Finally started training the Atlas stones yesterday. Felt awesome.

I did some reps with the 200 lb stone to get a feel for the movement, then did five singles with a 220 lb stone to a 60" platform. Not too hard, but the thought of loading a 315 lb stone to that height shivers me timbers.

If anyone has access to stones I highly recommend using them---stone lifting really is the essence of raw power and explosiveness.
 

Fuglydude

Master Don Juan
Joined
Jul 13, 2006
Messages
1,587
Reaction score
51
Location
Alberta, Canada
You're a crazy sick mofo...

I'm not sure what else to say!!! haha
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Press day, 9-18-09

OHP 225 x 8
Walking DB OHP, 70's, 80's, 85's, 90's till the arms quit
Dips-50
BB row- 235 reps of 10-15
shrug- ~450 reps of 10-12
 

Fuglydude

Master Don Juan
Joined
Jul 13, 2006
Messages
1,587
Reaction score
51
Location
Alberta, Canada
Just curious, what do you do to train for the conditioning aspects of strong man competitions? I can see you're doing high volume dips, but is there anything else?
 

Quagmire911

Master Don Juan
Joined
Dec 20, 2005
Messages
2,521
Reaction score
8
Location
UK
Hey, what type of stuff did you do to get your overhead press that high? How did your training vary? Did you incorporate push presses?

Keep it up,

Quagmire
 

Well I'm here to tell you there is such a magic wand. Something that will make you almost completely irresistible to any woman you "point it" at. Something guaranteed to fill your life with love, romance, and excitement.

Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Fuglydude said:
Just curious, what do you do to train for the conditioning aspects of strong man competitions? I can see you're doing high volume dips, but is there anything else?

For conditioning I use the Prowler. It's basically a triangle-shaped metal sled that you load up with weight and push across a parking lot. Everybody dreads the prowler, because it has the ability to humble even the fittest of men.

I also do 450 lb tire flips for max reps. It's not too hard to move and really challenges your work capacity.
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Quagmire911 said:
Hey, what type of stuff did you do to get your overhead press that high? How did your training vary? Did you incorporate push presses?

Keep it up,

Quagmire

Well Ive never neglected the overhead press. A lot of guys don't do them often because it's a demanding exercise.

Basically I do all of my pressing standing, and I use a variety of weights. One week I'll use the axle, next I'll use the log, next I'll use a standard barbell, or heavy singles with a dumbbell.

Currently I'm using only the axle, and after those I do walking dumbbell overhead presses, where you just walk across the gym pressing the heaviest DBs you can use. These develop "mobile" strength and core stability.

Ive also done heavy partial push presses in the rack, and these helped build power in my entire shoulder girdle. Be careful with these though because it's easy to screw up your back.

The best way to get your press up is to do some kind of standing OH pressing every week, and then a secondary pressing movement with DBs. Push press your heaviest weights. Machines are ok for bodybuilding but they dont really develop raw power like a free weight press.
 

kbear0101

Don Juan
Joined
Aug 15, 2009
Messages
165
Reaction score
0
An interesting journal sir, I like it. Would you mind posting your diet for a day when you get some time?

you have come a long way, good job
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
kbear0101 said:
An interesting journal sir, I like it. Would you mind posting your diet for a day when you get some time?

you have come a long way, good job
Thanks man.

Here's a what a typical day's diet might be for me:

Breakfast- 4-5 eggs, 12 grain toast, juice, coffee

Lunch- 1 lb chicken, eggs or tuna; some beans or chick peas, nuts or seeds, and a cup or so of rice or pasta. Water to drink.

Pre-workout- 1 Ensure or a whey shake, a home made bean and cheese burrito, maybe a banana

Post workout- 50g protein, 10g creatine, fast carbs (honey or sweet yogurt)

Dinner- 1lb beef or chicken, green veggie, rice or bread. Water or tea to drink.

Before bed- homemade weight gainer (~800-1000 cal), or a whey shake, depending on how big dinner was.


That's usually what I try and get in. Some days are less, some days a little bit more. Since I'm not too concerned about bf%, I will occasionally eat Wendy's or go to the pizza joint for lunch. I dont drink really, but I've been known to have a few beers now and then. :cool:
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
While I'm at it, might as well post last night's workout:


Deads: warmed up to 405 x 5, then hit 455 x 3 no belt, and 505 x 1 w/ belt. Felt strong.

Zercher squats: 3 x 225 for 6-8. This is an utterly miserable exercise.

Keystone deads (straight-leg deads): 3 x 225 for 10-12.

Glute-ham raises: 4 x 6

Russian Twist: 3 x 15

One-legged calf raises: w/ 70 lb DB for max reps, 5 sets
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Wed 9/23, Bench + assistance

Bench:
135 x 15
225 x 10
255 x 3
290 x 3
325 x 4 (ran out of gas half way through the 5th rep because i had to be a tough guy and refuse a lift off)

Incline dumbell press:
105's x 8
120's x 6
130's x 5
130's x 4

Incline BB press:
135 x 15, 3 quick sets

One arm press downs: 50 lbs for continuous sets of max reps, 6 sets ea. arm
Dips: ~60

Roman chairs w/ weight

Calf raises on the belt squat machine
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
catch up with a couple good sessions

Oct 2nd: Bench + Assistance

Flat bench:
135x15
225x10
275x5
315x3
340x4
375x1 (PR)

Inc. DB:
115x15
135x6
115x12
115x10

Dips:
40 reps BW
25 reps BW
20 reps BW

Chins:
BW x 20
BW x 12
BW x 10
BW x 8, etc

Rolling tricep xtensions
High-rep rope pressdowns

ab work

grip work

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

Squat, Oct 5th

True Squat: (no box, hip joint well below knee joint)
135x10
225x10
315x5
365x5
405x3
425x3
455x2
455x2 (PR)

Belt Squat:
3 plates each side for reps of 10-15, 4 sets

Power Runner:
3 plates
3 plates +25's
4 plates

8-10 reps

Glute-ham raises:
4x8, BW

Weighted roman chairs (weight behind head, 20 lbs. These are humbling!)

One-legged calf raises: 70 lbs, max reps, 4 sets
 

Fuglydude

Master Don Juan
Joined
Jul 13, 2006
Messages
1,587
Reaction score
51
Location
Alberta, Canada
Crazy numbers once again... You gotta post vids of some your max lifts! They'd be awesome to say the least.
 

Quagmire911

Master Don Juan
Joined
Dec 20, 2005
Messages
2,521
Reaction score
8
Location
UK
Congrats on the bench PR, let's see a video of 400+ when you get it.

I'm wondering, can you overhead press 300+?
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Quagmire911 said:
Congrats on the bench PR, let's see a video of 400+ when you get it.

I'm wondering, can you overhead press 300+?
Yeah I will def post some vids soon. I always forget to bring my camera, plus I lift alone.

The 300 overhead press is a huge milestone and an upcoming goal for me. I don't know what my max is but I'd guess around 275.
 

Peace and Quiet

If you currently have too many women chasing you, calling you, harassing you, knocking on your door at 2 o'clock in the morning... then I have the simple solution for you.

Just read my free ebook 22 Rules for Massive Success With Women and do the opposite of what I recommend.

This will quickly drive all women away from you.

And you will be able to relax and to live your life in peace and quiet.

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Bench, 10-20

Still on the 5/3/1 program, although I am training M,T,Th,F,S instead of the 9-day split.

Bench:
135 x 10
225 x 5
260 x 5
295 x 10

Inc. Bench:
225 x 10
275 x 3
275 x 3
225 x 10

Incline squeeze press

V-Bar tricep pressdowns
Rolling tricep extensions with miniband
Hi-rep extensions with rope

Weighted standing crunch, heavy weight
Calf raises on the belt squat platform
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Shoulder, Back, assistance 11-14

DB seated shoulder press
55's x 20
70's x 10
85's x 10
100's x 10
110's x 5
120's x 1 (super slow negative)

DB row
160 x 15
160 x 12
210 x 8

BB row
225 x 20
225 x 20
225 x 20

Chins
BW x 12
BW x 12

Crucifix hold
30's x 55 sec
35's x 30 sec
40's 15 sec

Face pulls
4 sets

DB curls
60's
75'2
80's
80's
 

Fuglydude

Master Don Juan
Joined
Jul 13, 2006
Messages
1,587
Reaction score
51
Location
Alberta, Canada
Crazy... i didn't know dumbells could get that big!
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Squats, 11-29

14" box, sitting down completely and rocking back to activate hams.

135 x 10
225 x 10
315 x 5
355 x 3
395 x 3
405 x 6

First three sets are warm up, last three are 5/3/1.

Glute-ham raises

BW x 15
BW + 20 lbs x 8
BW + 30 lbs x 5
BW + 30 lbs x 5
BW + 30 lbs x 5

Cable curls

100 x 5 sets max reps
 

Colossus

Master Don Juan
Joined
Jan 22, 2005
Messages
3,505
Reaction score
547
Current event stats:

220 lb 12" log: 5.5 reps
485 lb trap bar: 15 reps
30 db crucifix hold: 1 minute
500 lb. Farmer's: ~100 ft in 20 sec
 

Never try to read a woman's mind. It is a scary place. Ignore her confusing signals and mixed messages. Assume she is interested in you and act accordingly.

Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.

Top