Cole's Data Driven Strength

[KarlM]

Bench looks solid. How do you like the upper/lower split?

thanks karl, so far the split is nice bc it allows me to get my volume stuff done sat/sun when im off work and have the time, then just do two quick intensity day lifts during the week. i have toddlers so 2.5 hour workouts are not possible. i also seem to have weak endurance and almost always the 3rd lift of the day of traditional TM and HLM (pulls) suffered, so now im a little more fresh for my deads which need help. i really do like full body training though so theres a trade off.

My youngest is 10. My challenge is getting him to football practice while finishing all my prescribed sets and reps. I've been thinking about going to a four day routine (but not TM, that damn thing murders my back!), to keep each workout shorter. Not sure if the extra day in the gym will be worth it, however.

[cole]

Give the 4 day a try Karl, it makes it seem like you're at the gym less

[KarlM]

Give the 4 day a try Karl, it makes it seem like you're at the gym less

Counterintuitive, but I'll probably do it. Workouts take too long as it is!

[cole]

10-28
upper volume

bench press
292x5
292x5
292x5
292x5
292x5

chins
bwx8
bwx8

dips
bwx8
bwx8


*pre workout: 16oz linden st lemon hot tea
**disturbed, avenged sevenfold, in this moment, volbeat all motivated me tonight.

[cole]

10-29
lower volume

squat
375x5
375x5
375x5
375x5
375x5

RDL
320x5
320x5
320x5

*pre workout was 2 cups of madame greys hot tea and 5g creatine
**yea toughest session of the week, done.

[Wilhelm]

**yea toughest session of the week, done.

Best. feeling. ever.

I just flipped my schedule to have DLs on saturdays to line up w/ meet cycle.
So today is the last full day of the lifting week.

Then a lovely power outage this morning and all that entails.
Very much looking forward to finishing the last squat today.

Enjoy your recovery, cole.
Gret work.

[cole]

Enjoy your recovery, cole.
Gret work.

thanks wilhelm

[cole]

10-31
upper intensity

bench press
315x3
315x3

press
185x3
185x3

wide grip pullups
bw x 6
bw x 6

*went up 5 lbs on bench instead of the usual 2.5 bc i wanted that 3 wheel for reps. hurt my elbow unracking at an angle instead of straight up. fuck.

[Skid]

Those went easy!

[KarlM]

Yeah, looked like you had two more in you!

[KoolaidMannn]

Yeah, looked like you had two more in you!

Yeah definetly at rpe 8, how'd it feel to you?

[cole]

thanks guys. i dont think 5 would have been smart, i maybe could have but im sticking with the triples and taking my time. also i do really well with my first 3 reps on all my movements and suck after that. RPE??? come on koolaid im not an advanced lifter like you and skid! shit, anything 3 plates or more feels like 10. id never get stronger doin that id take it too easy on myself. gotta have those 2.5-5lbs increases!

[cole]

11-1
lower intensity

squat
405x3
405x3

DL
420x3
420x3

*I figured out I gotta have a mouthpiece for deads.
**some hot green chai for pre workout
***stef cohen is 100 pounds lighter than me but repped for 100lbs more on her deads than me this week. is that motivation or demorilaztion?

[Wilhelm]

11-1
lower intensity

squat
405x3
405x3

DL
420x3
420x3

*I figured out I gotta have a mouthpiece for deads.
**some hot green chai for pre workout
***stef cohen is 100 pounds lighter than me but repped for 100lbs more on her deads than me this week. is that motivation or demorilaztion?

Nice work, cole!

I got a mouthpiece, but so far it's actually later sets on ohp where i end up needing it most.

I've been training with it on squats, just to get used to it, but it seriously messes with my breathing.
I started thinking last night about skipping it on squats today.

[Manveer]

***stef cohen is 100 pounds lighter than me but repped for 100lbs more on her deads than me this week. is that motivation or demorilaztion?

Definitely the latter for me.

Nice work, Cole! Solid progress.

[KoolaidMannn]

Wasn't suggesting you bang out 2 more reps! Just asked about rpe cause it takes some time to get figured out how to rate things and your in a good place to do that now before becoming a late intermediate

[cole]

***stef cohen is 100 pounds lighter than me but repped for 100lbs more on her deads than me this week. is that motivation or demorilaztion?

Definitely the latter for me.

Nice work, Cole! Solid progress.

Thanks manveer!

[cole]

Wasn't suggesting you bang out 2 more reps! Just asked about rpe cause it takes some time to get figured out how to rate things and your in a good place to do that now before becoming a late intermediate

Ok koolaid I'll start attempting to gauge rpe, just for practice. It's gonna be a shitshow to start tho

[MattimusMaximus]

Wasn't suggesting you bang out 2 more reps! Just asked about rpe cause it takes some time to get figured out how to rate things and your in a good place to do that now before becoming a late intermediate

Ok koolaid I'll start attempting to gauge rpe, just for practice. It's gonna be a shitshow to start tho

It took me quite awhile to gauge it but I think a solid year or two of training at RPE 9.5-10 every set helped lol. I didn't like using RPE at first but now I'm starting to appreciate it. Technically I'm still just rating each set for practice as I don't change the weight based on RPE for a given set like a certain article about a bridge...

Solid work btw, keep it up Cole!

[cole]

thanks mattmax!