Cole's Data Driven Strength
Moderator: Chebass88
- Wilhelm
- Little Musk Ox
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- Age: 62
Re: Cole's Work
Is that double overhand, no hook?
Looks like you've had a really great first year, if im reading your initial entry correctly.
Looks like you've had a really great first year, if im reading your initial entry correctly.
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- Age: 40
Re: Cole's Work
Thanks Wilhelm, things have been going well, no major setbacks so far. Even though I started "strength training" this January, I wasn't a rank novice. I've had exposure to the lifts in the past, just never on a consistent or linear way. Once I bought the SS book it really opened my mind in regards to technique and lifting heavier
Ps yes hook grip
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W2D1C1
12-4
comp squat
395x1 @7
305x5
330x5
350x5
305x5
305x5
cg bench
237x5
237x5
237x5
pause DL
320x5
320x5
320x5
notes:
*top squat single looked like shit even though it was easy, i got too loose in bottom and looks like i had some lumbar flexion although it makes it harder to see with sweats on.
*got to lift early today bc i got back early from work due to windy conditions.
*listened to bob seger, fleetwood mac, and lynard skynard today
comp squat
395x1 @7
305x5
330x5
350x5
305x5
305x5
cg bench
237x5
237x5
237x5
pause DL
320x5
320x5
320x5
notes:
*top squat single looked like shit even though it was easy, i got too loose in bottom and looks like i had some lumbar flexion although it makes it harder to see with sweats on.
*got to lift early today bc i got back early from work due to windy conditions.
*listened to bob seger, fleetwood mac, and lynard skynard today
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- Registered User
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- Location: Longmont, CO
- Age: 50
Re: Cole's Work
Is that a wresting tournament bracket I see up on your wall?
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- Age: 40
Re: Cole's Work
Yes. Haha. From h.s. state tournament
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- Registered User
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- Location: Longmont, CO
- Age: 50
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- Registered User
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- Age: 40
Re: Cole's Work
yes sir. 189lb, 33-0 on the year.
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Re: Cole's Work
Sweet. My senior year I went 26-5 and took 4th at state (AZ). So decent, but not really college worthy.
edit: 152 lbs.
edit: 152 lbs.
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- Registered User
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Re: Cole's Work
That's pretty bad ass tho, considering AZ is probably a little more competitive than Colorado.
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- Registered User
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W2D3C1
12-8
comp DL
410x1 @8
320x5
340x5
365x5
320x5
320x5
pin bench press
237x5
237x5
237x5
pin squats
305x5
305x5
305x5
notes:
-weighed my plates tonight. they all were pretty good, mostly between 44.5-45.5, however one single plate was almost 49 lbs, so i put it to the back of the tree. shouldnt matter as much for max lifts where im liftin 400-500lbs but it was noticeable while warming up with just one plate each side.
-finally feeling good on squats, i think they are coming around. ive never been very explosive but im starting to feel explosive out of the hole (weightlifting jargon sounds funny) and i feel im able to really drive hard and use my legs and back together real well.
comp DL
410x1 @8
320x5
340x5
365x5
320x5
320x5
pin bench press
237x5
237x5
237x5
pin squats
305x5
305x5
305x5
notes:
-weighed my plates tonight. they all were pretty good, mostly between 44.5-45.5, however one single plate was almost 49 lbs, so i put it to the back of the tree. shouldnt matter as much for max lifts where im liftin 400-500lbs but it was noticeable while warming up with just one plate each side.
-finally feeling good on squats, i think they are coming around. ive never been very explosive but im starting to feel explosive out of the hole (weightlifting jargon sounds funny) and i feel im able to really drive hard and use my legs and back together real well.
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- Registered User
- Posts: 2938
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
W3D1C1
12-11
comp squat
400x1 @9 ---that sucked, got too far back on my heels, leg pressed it up.
310x5
335x5
355x5
310x5
310x5
cg bench
240x5
240x5
240x5
pause DL
325x5
325x5
325x5
notes: squats felt like shit tonight. overall energy low. was exited to lift all day but come 8pm i must have lost it. oh wells.
things to remember:
--hip drive
--mid foot
--bend over more
--wider grip, wider stance
comp squat
400x1 @9 ---that sucked, got too far back on my heels, leg pressed it up.
310x5
335x5
355x5
310x5
310x5
cg bench
240x5
240x5
240x5
pause DL
325x5
325x5
325x5
notes: squats felt like shit tonight. overall energy low. was exited to lift all day but come 8pm i must have lost it. oh wells.
things to remember:
--hip drive
--mid foot
--bend over more
--wider grip, wider stance
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- Registered User
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- Location: Longmont, CO
- Age: 50
Re: Cole's Work
Maybe you hadn't recovered from all that deadlifting on 12-8? Regardless, nice work man. You're really ramping up your volume.
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- Registered User
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- Age: 40
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- Registered User
- Posts: 2938
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
W3D2C1
12-13
pause squat (70%)
310x5
310x5
310x5
comp bench press
310x1 @8 but who really knows
240x5
260x5
275x5
240x5
240x5
press
135x7
135x7
chins
bw x7
bw x7
notes: it was a fine night in my home gym.
pause squat (70%)
310x5
310x5
310x5
comp bench press
310x1 @8 but who really knows
240x5
260x5
275x5
240x5
240x5
press
135x7
135x7
chins
bw x7
bw x7
notes: it was a fine night in my home gym.
- MattimusMaximus
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- Age: 38
Re: Cole's Work
Some fine lifting going on up in here!
I see you weighed your plates. I’ve also thought of doing this but I wasn’t exactly sure how. Did you just use a bathroom scale?
I see you weighed your plates. I’ve also thought of doing this but I wasn’t exactly sure how. Did you just use a bathroom scale?
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Re: Cole's Work
Yeah I put them on a bathroom scale and tried to match plates that were closest together so I use them as pairs. Most were good, one was way heavy. Not sure how much it will matter when the barbell is loaded with 4 or 5 plates on each side. Not sure how the barbell distributes weight across a plane, some engineers in here would know. Overall, if I were u I wouldn't weigh them, it a better not to know. Just another thing to stress about.MattimusMaximus wrote: ↑Thu Dec 14, 2017 9:00 pm Some fine lifting going on up in here!
I see you weighed your plates. I’ve also thought of doing this but I wasn’t exactly sure how. Did you just use a bathroom scale?
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- Registered User
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- Age: 40
W3D3C1
12-15
DL
415x1 @7
325x5
345x5
370x5
325x5
325x5
pin squat
310x5
310x5
310x5
pin bench press
240x5
240x5
240x5
notes : DL felt great tonight. I rated @7, i could have done 5, but im starting to think that may not be the best method to get strong. 415 flew up.
vid: ps i need a new phone, my vids suck
DL
415x1 @7
325x5
345x5
370x5
325x5
325x5
pin squat
310x5
310x5
310x5
pin bench press
240x5
240x5
240x5
notes : DL felt great tonight. I rated @7, i could have done 5, but im starting to think that may not be the best method to get strong. 415 flew up.
vid: ps i need a new phone, my vids suck
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- Young Padawan
- Posts: 1507
- Joined: Thu Dec 14, 2017 9:34 pm
Re: Cole's Work
That's a lot of deadlifts.
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