Cole's Data Driven Strength

A place to track your progress, or lack thereof

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cole
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Re: Cole's Work

#1621

Post by cole » Mon Oct 03, 2022 1:06 pm

Monday, Oct 3rd, 2022
DDSIP 3.1

Squat with Belt

385lbs x 1 @ 7
335lbs x 4 @ 7
335lbs x 4 @ 7
Total x Stress: @ 1.39,
Central x Stress: @ 1.23

Notes: Benchmark graduation! now going to 385, although i will probably keep 365 as a last warmup just not count as working set, arbitrary as that may sound

High Bar Squat

195lbs x 10 @ 6
195lbs x 10 @ 6
Total x Stress: @ 0.92,
Central x Stress: @ 0.43

Notes: felt super light and easy but really good on the muscle itself. will be increasing weight/decreasing reps next time

1ct Pause Bench Press

290lbs x 1 @ 7
260lbs x 5 @ 8
260lbs x 4 @ 8
Total x Stress: @ 1.86,
Central x Stress: @ 1.68

Notes: Benchmark graduation! now going to 290, will keep 275 as a last warmup

Bench Press with Feet Up

140lbs x 12 @ 7
140lbs x 12 @ 7
140lbs x 12 @ 7
Total x Stress: @ 1.66,
Central x Stress: @ 0.63

Notes: hypertrophy!

video:


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JohnHelton
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Re: Cole's Work

#1622

Post by JohnHelton » Mon Oct 03, 2022 3:58 pm

Congrats on moving the benchmarks up. That is a great feeling with this style of progression.

cole
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Re: Cole's Work

#1623

Post by cole » Mon Oct 03, 2022 4:49 pm

JohnHelton wrote: Mon Oct 03, 2022 3:58 pm Congrats on moving the benchmarks up. That is a great feeling with this style of progression.
Thanks John! It does require a bit of patience.

cole
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Re: Cole's Work

#1624

Post by cole » Tue Oct 04, 2022 3:42 pm

Tuesday, Oct 4th, 2022
DDSIP 3.2

Deadlift (conv)

425lbs x 1 @ 7
365lbs x 4 @ 7
365lbs x 4 @ 7
Total x Stress: @ 1.35,
Central x Stress: @ 1.15

Notes: New benchmark graduation! that was definetly @7, rather easy actually despite some achy stiff SI joint

Romanian Deadlift

205lbs x 10 @ 7
205lbs x 10 @ 7
Total x Stress: @ 1.15,
Central x Stress: @ 0.52

Notes: need bigger spinal erectors

3ct Pause Bench Press

275lbs x 1 @ 7
235lbs x 5 @ 7
235lbs x 5 @ 8
235lbs x 5 @ 8
Total x Stress: @ 2.23,
Central x Stress: @ 1.65

Notes: actually tempo and 3ct pause on the top single on accident

Press

135lbs x 5 @ 8
135lbs x 5 @ 8
Total x Stress: @ 1.76,
Central x Stress: @ 1.59

Notes: press strength has dropped off massively since departing from the old SS programming

video:

cole
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Re: Cole's Work

#1625

Post by cole » Thu Oct 06, 2022 11:56 am

Thursday, Oct 6th, 2022
DDSIP 3.3

2ct Pause Squat

365lbs x 1 @ 7
315lbs x 4 @ 7
315lbs x 4 @ 7
Total x Stress: @ 1.37,
Central x Stress: @ 1.18

Notes: trying to push out knees a little more

High Bar Squat

205lbs x 8 @ 7
205lbs x 8 @ 7
Total x Stress: @ 1.21,
Central x Stress: @ 0.69

Notes: good hypertrophy work here really controlled eccentric

Touch & Go Bench Press

290lbs x 1 @ 7
250lbs x 7 @ 7
250lbs x 7 @ 8
Total x Stress: @ 1.94,
Central x Stress: @ 1.67

Notes: really fast top single! also surprising i was able to get 7 back down reps

Bench Press with Feet Up

145lbs x 10 @ 6
145lbs x 10 @ 6
Total x Stress: @ 0.92,
Central x Stress: @ 0.43

Notes: progressing up a little every week here

videos:


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MattimusMaximus
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Re: Cole's Work

#1626

Post by MattimusMaximus » Thu Oct 06, 2022 1:15 pm

Strength’s coming back Cole. Very nice!

cole
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Re: Cole's Work

#1627

Post by cole » Fri Oct 07, 2022 10:09 am

MattimusMaximus wrote: Thu Oct 06, 2022 1:15 pm Strength’s coming back Cole. Very nice!
thanks matt. it certainly takes a lot more time to get strength back than it does to lose it!

cole
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Re: Cole's Work

#1628

Post by cole » Fri Oct 07, 2022 10:09 am

Friday, Oct 7th, 2022
DDSIP 3.4

2ct Pause Deadlift (conv)

395lbs x 1 @ 8
340lbs x 5 @ 7
Total x Stress: @ 1.24,
Central x Stress: @ 1.4

Notes: despite feeling sore from squats yesterday, these went well and i felt super strong

Romanian Deadlift

215lbs x 8 @ 7
215lbs x 8 @ 7
Total x Stress: @ 1.21,
Central x Stress: @ 0.68

Notes: hypertrophy

Tempo Bench Press

275lbs x 1 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 8
Total x Stress: @ 1.88,
Central x Stress: @ 1.42

Notes: good here. middle finger on rings

Chins

220lbs x 8 @ 7
220lbs x 8 @ 8
Total x Stress: @ 1.31,
Central x Stress: @ 0.68

Notes: bodyweight, hypertrophy

video:

cole
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Re: Cole's Work

#1629

Post by cole » Mon Oct 10, 2022 10:03 am

Monday, Oct 10th, 2022
DDSIP 4.1

Squat with Belt

385lbs x 1 @ 7
335lbs x 4 @ 7
335lbs x 4 @ 7
Total x Stress: @ 1.39,
Central x Stress: @ 1.23

Notes: Top end strength is coming back and so is confidence. back off stamina not where i was 5 years ago when i was so used to doing 5x5. really trying to stay tight throughout the entire lift from unrack to finishing with hips through at top. tweaked my neck, strangely.

High Bar Squat

205lbs x 10 @ 7
205lbs x 10 @ 7
Total x Stress: @ 1.15,
Central x Stress: @ 0.52

Notes: really love the feel of these for muscle stretch and activation

1ct Pause Bench Press

305lbs x 1 @ 7
270lbs x 4 @ 8
270lbs x 4 @ 8
Total x Stress: @ 1.65,
Central x Stress: @ 1.4

Notes: wow! bench is cruising lately, not surprising with DDS style. puts my E1RM at 340 which is probably a bit high. top single went fast though and ill be back to 3 wheel benchmark in no time.

Bench Press with Feet Up

145lbs x 12 @ 7
145lbs x 12 @ 7
145lbs x 12 @ 7
Total x Stress: @ 1.65,
Central x Stress: @ 0.62

Notes: hypertrophy. steadily working on increasing either reps or load every time. this is a hypertrophy phase and im not overlooking the hypertrophy slots.

video:


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JohnHelton
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Re: Cole's Work

#1630

Post by JohnHelton » Mon Oct 10, 2022 10:23 am

305 looked easy!

cole
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Re: Cole's Work

#1631

Post by cole » Tue Oct 11, 2022 10:02 am

JohnHelton wrote: Mon Oct 10, 2022 10:23 am 305 looked easy!
appreciate the comment. it felt easy!

cole
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Re: Cole's Work

#1632

Post by cole » Tue Oct 11, 2022 10:02 am

Tuesday, Oct 11th, 2022
DDSIP 4.2

Deadlift (conv)

435lbs x 1 @ 7
375lbs x 4 @ 7
375lbs x 4 @ 7
Total x Stress: @ 1.35,
Central x Stress: @ 1.16

Notes: top single felt great and went fast. for sure an @7. I kind of broke my little benchmark jump rule. usually ill do 10kg jumps for lower body but that would have put me at 445 and I dont think that would be an @7 so i did a 5kg jump to put me at 435 and that hit the RPE rx. it works out bc next jump will be to 455 which is a milestone and platemath.

Romanian Deadlift

215lbs x 10 @ 7
215lbs x 10 @ 7
Total x Stress: @ 1.16,
Central x Stress: @ 0.53

Notes: hypertrophy, low back emphasis. i have tiny, weak spinal erectors

3ct Pause Bench Press

290lbs x 1 @ 8
245lbs x 4 @ 7
245lbs x 4 @ 8
245lbs x 4 @ 8
Total x Stress: @ 2.25,
Central x Stress: @ 1.9

Notes: top single went well and so i jumped up the standard upper body bm jump 7.5 kg to 290.

Press

95lbs x 10 @ 6
95lbs x 10 @ 7
Total x Stress: @ 0.99,
Central x Stress: @ 0.41

Notes: decided to back off here and keep it a more hypertrophy/accessory like slot. been doing a bit more upper body heavy loads lately and with a previous delt tendonopathy i decided lighter is better here.

video:



--> i was going to try to bulk to 110kg for the Colorado State Championships in Feb, i went one week and gained about 5 lbs then said screw it. i cant force myself to eat that much and my stomach was a mess. went back to eating normally last week and now im sitting at exactly 100kg at night, 98ish in the a.m. and i feel alot better now. my reasoning was that im almost 6'0 tall so 220 is actually a little lean for that (i weighed in at 212 last meet) and i got motivated by seeing bryce krazwykslichowtzki go to 125kg class, he is my height and he looks cock diesel at 275lbs but the truth is i could never do that and even if i did have the motivation/consistency to get to 275 there is no way i would look like that lol!
--> on another note, i am embracing high rep work for the 1st time in my training career and it is starting to feel better. traditionally i have loathed and avoided anything over 5 reps but i do think i need some high rep hypertrophy in my training probably year round minus tapers. my muscles are feeling better lately and i feel really strong and i think part of it is that the high rep work is essentially a method of load management and there for a check on fatigue.

cole
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Re: Cole's Work

#1633

Post by cole » Thu Oct 13, 2022 4:24 pm

Thursday, Oct 13th, 2022
DDSIP 4.3

2ct Pause Squat

365lbs x 1 @ 7
325lbs x 5 @ 8
325lbs x 5 @ 8
Total x Stress: @ 1.93,
Central x Stress: @ 1.71

Notes: not bad here, the back down sets went really well. i got depth on all my lifts at my previous meet so im not too worried, but video does show im cutting it close

High Bar Squat

215lbs x 8 @ 7
215lbs x 8 @ 7
Total x Stress: @ 1.21,
Central x Stress: @ 0.68

Notes: going up little by little, growing the quadzzz

Touch & Go Bench Press

305lbs x 1 @ 7
265lbs x 5 @ 8
265lbs x 5 @ 8
Total x Stress: @ 1.75,
Central x Stress: @ 1.41

Notes: middle finger on rings, this is where i will end up from now on

Bench Press with Feet Up

150lbs x 10 @ 7
150lbs x 10 @ 7
Total x Stress: @ 1.15,
Central x Stress: @ 0.53

Notes: hypertrophy, no belt

video:



--> Signed up for Elevate Barbell Classic Powerlifting meet in Ft Collins next March. Now I have 2 meets on the books and they are like 6 weeks apart
--> BW 221 p.m. but the wife is making fire roasted green chile soup so im sure ill add a few on tonight

cole
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Location: Ft Collins, Colorado
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Re: Cole's Work

#1634

Post by cole » Fri Oct 14, 2022 10:47 am

Friday, Oct 14th, 2022
DDSIP 4.4

2ct Pause Deadlift (conv)

405lbs x 1 @ 8
350lbs x 5 @ 8
Total x Stress: @ 1.35,
Central x Stress: @ 1.42

Notes: went fairly well here and im feeling particularly strong pulling from the floor and especially after the knwee

Romanian Deadlift

225lbs x 8 @ 7
225lbs x 8 @ 7
Total x Stress: @ 1.21,
Central x Stress: @ 0.68

Notes: easy hypertrophy

Tempo Bench Press

290lbs x 1 @ 8
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 8
Total x Stress: @ 1.92,
Central x Stress: @ 1.48

Notes: bench is going really well lately, shoulder is 100% and im back

Chins

220lbs x 8 @ 8
220lbs x 8 @ 9
Total x Stress: @ 1.65,
Central x Stress: @ 0.84

Notes: bodyweight chins for hypertrophy

video:


--> solid week of training. holding back the reins as far as proximity to failure seems to be working really well. i always used to assume it was either volume or intensity that determined fatigue, but i think proximity to failure is the key.

cole
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Location: Ft Collins, Colorado
Age: 40

Re: Cole's Work

#1635

Post by cole » Tue Oct 18, 2022 11:18 am

Tuesday, Oct 18th, 2022
DDSIP 5.1

Squat with Belt

385lbs x 1 @ 7
335lbs x 4 @ 7
335lbs x 4 @ 8
Total x Stress: @ 1.47,
Central x Stress: @ 1.23

Notes: im actually glad i got this done at the same weights as last week since i was sick all weekend

High Bar Squat

215lbs x 10 @ 7
215lbs x 10 @ 7
Total x Stress: @ 1.16,
Central x Stress: @ 0.53

Notes: hypertrophy slot

1ct Pause Bench Press

305lbs x 1 @ 7
270lbs x 4 @ 8
270lbs x 4 @ 8
Total x Stress: @ 1.65,
Central x Stress: @ 1.4

Notes: im actually glad i got this done at the same weights as last week since i was sick all weekend

Bench Press with Feet Up

150lbs x 12 @ 7
150lbs x 12 @ 7
150lbs x 12 @ 7
Total x Stress: @ 1.66,
Central x Stress: @ 0.63

Notes: hypertrophy slot

video:



--> Got really sick on sunday morning, stomach hurt, body ached, couldnt eat anything, couldnt even get out of bed. monday was much better but still weak and dizzy and stomach messed up. today i felt much better and had my normal 4 eggs w/butter & salt, 2 packets oatmeal, 8oz milk with 1 scoop protein powder, 1 banana, and 2 cups coffee, then 32oz water for the next 2 hours til training....stomach still didnt like it too much but i got the session done, back offs actually were the only hard part as i was weak after a couple reps and sucking air. just wasnt my usual peppy self and it wasnt fun but i got it done.

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ahpowerlifts
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Age: 47

Re: Cole's Work

#1636

Post by ahpowerlifts » Tue Oct 18, 2022 11:39 am

Nice work especially after being sick

cole
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Re: Cole's Work

#1637

Post by cole » Wed Oct 19, 2022 11:36 am

ahpowerlifts wrote: Tue Oct 18, 2022 11:39 am Nice work especially after being sick
Thanks!

cole
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Re: Cole's Work

#1638

Post by cole » Wed Oct 19, 2022 11:36 am

Wednesday, Oct 19th, 2022
DDSIP 5.2

Deadlift (conv)

435lbs x 1 @ 7
375lbs x 4 @ 7
375lbs x 4 @ 8
Total x Stress: @ 1.43,
Central x Stress: @ 1.16

Notes: not bad, i noticed a little less leg drive than usual and some stiffness/tightness in my right SI joint

Romanian Deadlift

225lbs x 10 @ 7
225lbs x 10 @ 7
Total x Stress: @ 1.15,
Central x Stress: @ 0.52

Notes: might stay here for a while, i like the differentiation of load between hypertrophy and strength and its creeping up

3ct Pause Bench Press

290lbs x 1 @ 8
245lbs x 4 @ 8
245lbs x 4 @ 8
245lbs x 4 @ 8
Total x Stress: @ 2.33,
Central x Stress: @ 1.9

Press

95lbs x 10 @ 7
95lbs x 10 @ 7
Total x Stress: @ 1.17,
Central x Stress: @ 0.54

video:

cole
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Re: Cole's Work

#1639

Post by cole » Fri Oct 21, 2022 2:34 pm

Friday, Oct 21st, 2022
DDSIP 5.3

2ct Pause Squat

365lbs x 1 @ 7
325lbs x 4 @ 7
325lbs x 4 @ 8
Total x Stress: @ 1.61,
Central x Stress: @ 1.47

High Bar Squat

225lbs x 8 @ 7
225lbs x 8 @ 7
Total x Stress: @ 1.21,
Central x Stress: @ 0.68

Touch & Go Bench Press

305lbs x 1 @ 7
265lbs x 4 @ 7
265lbs x 5 @ 8
Total x Stress: @ 1.57,
Central x Stress: @ 1.32

Bench Press with Feet Up

155lbs x 10 @ 7
155lbs x 10 @ 7
Total x Stress: @ 1.16,
Central x Stress: @ 0.53

cole
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Location: Ft Collins, Colorado
Age: 40

Re: Cole's Work

#1640

Post by cole » Sat Oct 22, 2022 9:36 am

Saturday, Oct 22nd, 2022
DDSIP 5.4

2ct Pause Deadlift (conv)

405lbs x 1 @ 7
365lbs x 4 @ 8
Total x Stress: @ 1.08,
Central x Stress: @ 1.06

Notes: feeling strong bracing

Romanian Deadlift

225lbs x 10 @ 7
225lbs x 10 @ 8
Total x Stress: @ 1.26,
Central x Stress: @ 0.52

Tempo Bench Press

290lbs x 1 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 8
235lbs x 4 @ 8
Total x Stress: @ 1.69,
Central x Stress: @ 1.01

Chins

220lbs x 8 @ 8
220lbs x 8 @ 8
Total x Stress: @ 1.52,
Central x Stress: @ 0.84

video:

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