PDA

View Full Version : Colossus' iron journal



Colossus
01-11-2011, 09:14 PM
I've had a log for quite a while on another forum, but I figured it's time to move it over here, where people are actually strong!

A little about myself:

I'm a 29 year old powerlifter living in Delaware. By day I am a grad student, and I love all things strength. As far as competing goes I am a casual competitor; doing one or two meets a year. I've been lifting consistently for about 9 years, powerlifting on and off for 5. I am presently only interested in push/pull. I do squat, but due to back problems and my love of the deadlift I focus on front squats and other variations. I train and compete raw. My best lifts are a 425 bench, 505 squat, 605 dead, and 300 press. This year I would like to hit a 700 pull, a 455 bench and a 315 strict press.

I'm 5'11'' and my current weight is 249. I am not a 'by the book' lifter but I utilize primarily Westside methods.

Here's a few recent training sessions to get started.
-----------------------------------

Press + accessory

Warm-ups

Strict press from the pins
135x10,10
185x5
225x5
255x1
275x1
205x5,5

Bradford press
135 x 3 sets
95 x 1 set

BB curls
95x10,10
135x10

Concentration curls
40 x 5 sets ea. arm

Hanging leg raises
BW x 5 sets 12
---------------------------------

Bench

warm-ups

Bench
135x15
225x8
275x5
315x3
365x6
405x2
365x5

Bench is back!! Hit a rep PR at 365 and a relatively smooth double at 405. 455 is on the horizon now.

Hammer Strength dips
3 plates/side x 15
4 plates/side x 10,10
2.5 plates/side x 25

Tate presses
60's x 12
70's x 12,12
40's x 30

Chins
BW x 10,10,10,7,7

Standing calves
5 sets
----------------------------------

Deadlift

warm-ups

Deadlifts from 2" deficit, double overhand grip
135x10
225x8
315x5
405x2
switched to alternate grip
495x1
removed deficit
545x1
605x1 (PR)

A small victory but man it felt good to pull 600 again. Rack pulls paid off.

Front squats
bar x 20
135x10
225x8
275x5
315x3
365x0 got greedy here, dumped it.
225x10

GHRs
5 sets with weight

Chins
BW x 12,12,12,10,10

Colossus
01-12-2011, 06:30 PM
Bench

My arms have been feeling beat up lately so I just stuck with moderate rep work today.

Bench
135x15
225x10
275x5
315x12
275x10,10

Incline bench
135x15,15,15

Straight bar pressdowns
5 sets 15

One-arm DB extension
35x15,15
40x15,15

Standing abs
5 heavy sets

Standing calves
5 sets of 10-15


That's it. Weight 251 today.