Cole's Data Driven Strength

[Wilhelm]

Is that double overhand, no hook?


Looks like you've had a really great first year, if im reading your initial entry correctly.

[cole]

Is that double overhand, no hook?


Looks like you've had a really great first year, if im reading your initial entry correctly.

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

[cole]

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

[KarlM]

Is that a wresting tournament bracket I see up on your wall?

[cole]

Yes. Haha. From h.s. state tournament

[KarlM]

Yes. Haha. From h.s. state tournament

Lol, I wish I had mine. Did you place 1st?

[cole]

yes sir. 189lb, 33-0 on the year.

[KarlM]

Sweet. My senior year I went 26-5 and took 4th at state (AZ). So decent, but not really college worthy.

edit: 152 lbs.

[cole]

That's pretty bad ass tho, considering AZ is probably a little more competitive than Colorado.

[cole]

12-6

comp bench press
307x1 @8
237x5
257x5
272x5
237x5
237x5

paused squat
305x5
305x5
305x5

press
147x5
147x5
147x5

chins
bw x7
bw x7
bw x7

[cole]

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.

[cole]

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

[KarlM]

Maybe you hadn't recovered from all that deadlifting on 12-8? Regardless, nice work man. You're really ramping up your volume.

[cole]

Maybe you hadn't recovered from all that deadlifting on 12-8? Regardless, nice work man. You're really ramping up your volume.

could be. im kinda used to squat volume, but not used to DL volume at all so it may be some fatigue. ill have to adapt.

[cole]

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.

[MattimusMaximus]

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?

[cole]

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?

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.

[cole]

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

[michael]

That's a lot of deadlifts.

[cole]

That's a lot of deadlifts.

more than im used to for sure