The weights never lie. My natural high. Do this sh*t till I f*cking die.

[The Shoeless Wonder]

i wish 185 was a light squat lol

[Woody-5]

Excllent rehab sesh. Everything is sounding positive, hopefully you'll be back to it 100% soon

[Juggernaut0]

Nice light sesh brah, but man, those DL's must've been like pulling a towel off the ground. lulz

[dopamine72]

i wish 185 was a light squat lol

Get yourself fixed brah. I remember when you were repping 275 like nothing.

Excllent rehab sesh. Everything is sounding positive, hopefully you'll be back to it 100% soon

Thanks woody.

Nice light sesh brah, but man, those DL's must've been like pulling a towel off the ground. lulz

lol yep they were so easy, thanks brah

[dopamine72]

Partied last night and got weird sleep but surprisingly I had a great sesh. Must be the 1k + cals I ate before and the ephedrine/caffeine lol (first time ECing in over a month).

Bench
275x5
275x5
275x10(more)

Incline Bench
225x5
225x5
225x8(more)

WG Pullups
BWx6
BWx6
BWx6
BWx6
BW + Band Resistance x 8(more but hard)

Light Bent BB Rows
185x20
185x20
185x20(more, easy)

Strict EZ Bar Curls
85x10
85x10
85x10(more)

Strict Reverse BB Curls
95x8
95x8(more)

Strict DB Hammer Curls
50's x 16

--16 reps per hand, so pumped

My flat bench surprised me today. For sure getting back to my old strength. Wanted to throw on 315 and rep it but I am gonna work on hitting 275 for 3+ sets of 10 probably (we'll see how long this plan lasts until I go heavier).

[Nom Z]

275x10, strong. Good to see you moving heavier weight.

[dopamine72]

275x10, strong. Good to see you moving heavier weight.

Thanks broskee. I had it for close to 15 today (13+) if I started out fresh. I dunno wtf happened. But my strength went close to back to where it was. Looks like my new short term goal is 275x15 bench.

[nwskier]

good to see things are moving forward and injuries healing. to be 'injured' and have double digit reps of 275 on bench... pretty damn impressive (275x15 - that would be pretty sick)

[adamsz]

275x10, strong. Good to see you moving heavier weight.

good to see things are moving forward and injuries healing. to be 'injured' and have double digit reps of 275 on bench... pretty damn impressive (275x15 - that would be pretty sick)

These. Hope the back is feeling better man. Hope you're keeping up with that stretching I just started incorporating more banded stretching recently, you ever mess with that?

[Juggernaut0]

Dat bench. Awesome.

[Woody-5]

Strong benching with 275!
That incline is no joke either

[PeterGibbons316]

275x10

I don't know what else to say, that's just plain nuts.

[dopamine72]

good to see things are moving forward and injuries healing. to be 'injured' and have double digit reps of 275 on bench... pretty damn impressive (275x15 - that would be pretty sick)

Thanks Tim.

These. Hope the back is feeling better man. Hope you're keeping up with that stretching I just started incorporating more banded stretching recently, you ever mess with that?

Thanks Adam. Yes I am. Stretched for 35 min strait today and was sweating after. Feel so good right now. Nah I have seen a few youtube vids on it tho. Will have to try.

Dat bench. Awesome.

lolz thanks brah

Strong benching with 275!
That incline is no joke either

Appreciate it Wood man.

275x10
I don't know what else to say, that's just plain nuts.

Thanks man. It needs to be x15 lol

Slept crappy last night but tried to get my ass in gear today. Went pretty well only popped a caffeine pill.

20 min walk w/ dog/5 min agile 8 warmup

Light Squats
BW x 10
Bar x 10
135x5
135x5
185x5
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

--Very easy, no pain, hell yeah

Light Deadlifts
135x10
185x5
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x10

--So easy, so so easy, and no pain

Hang Clean and Press
95x5
135x12

--Not too hard

Calves
3 lighter sets

AB Wheel
Knees x 10
Standing x 10

--Strongest yet, almost full rollouts

Stretched for 35 min. Was sweating after. Ate a nice steak and fries with onions and blue cheese. Been stretching a lot. Feeling way better. Lower back is looking good. Next sesh will be with at least 250. I could have thrown on 4 plates for both squats and deads but that's not my style now. I am done doing foolish things. I got injured and I will have to slowly work my way back up to that.

I feel so agile and healthy right now from all this stretching. Its AMAZING.

[Ironlife]

Excellent work colin, those tendons and ligaments making up a lot of the low back region have adapted to the overall stress and with any luck should be tough as nails for now. Nice patience son

[BabyOilBrah]

Bench is ridiculous as always Colin, will be mirin the hell out of 275x3x10, you likely have it now. Glad to hear no pain on the lower body stuff too, all that stretching/rehab stuff is paying off.

[Woody-5]

That stretching and rehab work is really paying off by the sounds! awesome news my man

[robertfah]

Sorry to hear you messed up your back awhile ago, but it appears to be on the mend, which is nice. Keep working hard..subbed for motivation as I tend to have the same lower-back issues at times (along with wonky knees, etc. lol)

[dopamine72]

Excellent work colin, those tendons and ligaments making up a lot of the low back region have adapted to the overall stress and with any luck should be tough as nails for now. Nice patience son

Thanks Chris that seems to be the case. I hope everything keeps going this well.

Bench is ridiculous as always Colin, will be mirin the hell out of 275x3x10, you likely have it now. Glad to hear no pain on the lower body stuff too, all that stretching/rehab stuff is paying off.

Thanks Mike. Hell yeah it is.

That stretching and rehab work is really paying off by the sounds! awesome news my man

Yep its a must for me now.

Sorry to hear you messed up your back awhile ago, but it appears to be on the mend, which is nice. Keep working hard..subbed for motivation as I tend to have the same lower-back issues at times (along with wonky knees, etc. lol)

Appreciate it man. Hope your issues get better.

[BabyOilBrah]

Thanks Chris that seems to be the case. I hope everything keeps going this well.

Thanks Mike. Hell yeah it is.

Yep its a must for me now.

Appreciate it man. Hope your issues get better.

Everything work out with that reference I gave for you?

[GinjaNinja85]

Coming in to sub. You're bench is crazy strong. Looking forward to seeing what you can do with your squat and dead!

[dopamine72]

Everything work out with that reference I gave for you?

Not sure man.

Coming in to sub. You're bench is crazy strong. Looking forward to seeing what you can do with your squat and dead!

Thanks bro.

Felt pretty good today. Really liking my new style of training. I am using higher reps and not even coming close to failure. Just volume. Its keeping my CNS very fresh and the best part is I think I'm already back and maybe a little past my old pressing strength. 185 was the easiest its ever been on SOHP for me today. Funny thing is I forgot to wear my belt which means I was at a slight disadvantage still.

15 min walk w/ dog/15 min warmup
--Remember kids, warming up and mobility work keeps the injury monster away

SOHP
135x5
165x3
185x3
185x3
185x3
185x6(way more)(vid)

-- No joke I have this mother****er for 10 fresh

CGBP
225x10
225x10
225x10

--Short term goal completed. New Goal is 5x10.

Weighted WG Pullups
BW + 10 x 5
BW + 10 x 5
BW + 10 x 5
BW + 10 x 5
BW + 10 x 5

--BW = 230ish

Very Light Strict Shrugs
135x10
225x10
315x10
315x10
Add Straps
315x30(more/cardio)

Light Strict DB Hammer Curls
50's x 15
50's x 15
50's x 15

--15 reps each hand, got hard at end, nice pump

Leg Raises
BW x 20 (easy sh*t)

25 min static stretching
--Feelsgoodman

Can't ****ing wait till I can do heavy shrugs and BB rows again! So soon now. Lower back is great!



Left a little of the extra beginning in to try and show you guys how I set myself up. Its very important the way I do it. I wrap my hands around the bar and get the outside of my hands (pinky side) as high up on the bar as I can to get it as close to my wrist as possible. This allows for maximum leverage so my hands aren't being as bent back as usual. Keeping the bar in line with my forearm. You see how my hands are more upright than the average person that presses?

First thing I do is set my grip up. Then I roll the bar down when I am ready to get under it.

After I set grip up the next thing is me setting everything else up (torso and all) under the bar before I pick it up. I set everything up before the bar is lifted off the J hooks. I leave nothing to be set up after its picked up. This also allows for more leverage/strength. You can't really tell but I flair my lats as much as possible so I have a nice cushion to work off of (more leverage). Then I look up and lean back slightly.

Lastly I take a big breath (about 85% full) before getting under the bar and don't release it till right before I lock out the first rep.

Oh yeah. I keep the bar as close to me as possible and bring it around and over behind my head. (More leverage)

All of the above = 10+ lbs on your max automatically.

[nwskier]

wow man, props to you on the new training style on immediate success! i'm stoked for ya, but now expectations have gone up quite a bit, haha!

[dopamine72]

wow man, props to you on the new training style on immediate success! i'm stoked for ya, but now expectations have gone up quite a bit, haha!

Thanks Tim. I appreciate you still following everything I'm doing.

Right now I've learned that you really don't have to push yourself that hard to make great gains. Its really weird. I'm not doing any grinders or going even close to failure but I am making gains. I am gonna have to bust out some heavier sets soon tho

[nwskier]

Thanks Tim. I appreciate you still following everything I'm doing.

Right now I've learned that you really don't have to push yourself that hard to make great gains. Its really weird. I'm not doing any grinders or going even close to failure but I am making gains. I am gonna have to bust out some heavier sets soon tho

true x100000. hard lesson to learn actually, lol.

i'm in the same boat. that rear ender accident from Cali in November caused a bulging disc so for me right now, getting that treated = no deads, no squats, no heavy rows. so i'm limited in what i can do. thankfully hasn't affected skiing too much and bench strangely feels good. so im on that 3 day upper body + hamstring split for next two months. still finding ways to make progress. been super busy w/ work so time on the forums has been plus/minus.

[dopamine72]

true x100000. hard lesson to learn actually, lol.

i'm in the same boat. that rear ender accident from Cali in November caused a bulging disc so for me right now, getting that treated = no deads, no squats, no heavy rows. so i'm limited in what i can do. thankfully hasn't affected skiing too much and bench strangely feels good. so im on that 3 day upper body + hamstring split for next two months. still finding ways to make progress. been super busy w/ work so time on the forums has been plus/minus.

Mannnnn...

I'm really sorry to hear this. Just reading that makes me mad/sad. I wish this wasn't the case at all because I know how passionate you are about lifting and I can say that with confidence because I have trained with you before.

What else has the doc said? Can you recover? Is there any type of settlement or lawsuit? I'm PISSED!!!!!!

[nwskier]

Mannnnn...

I'm really sorry to hear this. Just reading that makes me mad/sad. I wish this wasn't the case at all because I know how passionate you are about lifting and I can say that with confidence because I have trained with you before.

What else has the doc said? Can you recover? Is there any type of settlement or lawsuit? I'm PISSED!!!!!!

the recovery aspect is kind of gray - not really certain, but it is MUCH better than a herniated disc

I've had some trauma in the past so I have two degenerated discs but that's fancy speak. Depends on who you talk to- some people just brush it off as 'that's normal, what's the big deal' and others are like cautious. I'll know more in the next two months but workers comp is covering it all supposedly so I guess that's good. still, kind of pissed but what can you do? i'll recover. Just may not be doing any more heavy squats or DLs in the future. There are quite a few older athletes like me in the same boat and they all seem to be doing fine so it's a matter of getting the right program down. My L5 S1 is degenerated- likely due to a car accident I was a passenger way back freshman year of college. that plus a couple years of competing in moguls/skiing probably didn't help, haha!

i'm going to work with my old chiro from chicago who is an ex-PL'r that really understands the 'need' for lifting, sports, etc..(and isn't a pussy about it either!). going to work with him to get an action plan. so yeah, short term set back but not going to stress about it right now. i'll get it fixed. appreciate the support! still making progress on bench and a few other lifts so i'm happy with that - and will continue to adjust my workouts and push them to see success. thanks Colin!

[The Shoeless Wonder]

i use the technique that someone posted in the trifecta thread, i think, about wrapping the hand to avoid wrist pain.

[adamsz]

Holy crap those reps were fast on the SOHP. I suspect you had a minimum of 4 more reps easy. I like how you broke down your setup, very good information man, thanks. Everytime I combine SOHP with benching more than twice a week it completely fuks my shoulders though Since I'm training to compete in PLing I've dropped the SOHP work, but seeing vids like that make me wanna try it soo bad lol.

Glad your getting in some good training with your new style of programming. Just don't rush things and jump back into super heavy weights and re-fuk up your injury. Slow but steady wins the race

[SuffolkPunch]

Hey m8, haven't checked in for a little while... strong as ever I am glad to see.

I see you've decided to go the route of lighter and higher reps - set rep PRs instead of hammering singles all the time. I came to the same conclusion recently having read some of Paul Carter's stuff on lift-run-bang.

So do you still have those abs at BW 230??

[BabyOilBrah]

jeez col, you're OHP is always so impressive