Cole's Data Driven Strength

[MattimusMaximus]

Welcome back!

[cole]

Welcome back!

thanks matt

[cole]

Thursday, Jun 16th, 2022
BBM 1.3

Squat with Chains

225lbs x 4
235lbs x 4
245lbs x 4 @ 9
Total x Stress: @ 1.22,
Central x Stress: @ 1.31

Notes: Not a true @9, wk 1 conservativism

Touch & Go Bench Press

185lbs x 5
195lbs x 5
205lbs x 5 @ 9
Total x Stress: @ 1.18,
Central x Stress: @ 1.12

Notes: Not a true @9, wk 1 conservativism

Wide Grip Bench Press

135lbs x 10
135lbs x 10
135lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0


GO AVS!

[cole]

Friday, Jun 17th, 2022
BBM 1.4

Deadlift (conv) with Chains

245lbs x 4
260lbs x 4
275lbs x 4 @ 9
Total x Stress: @ 1.21,
Central x Stress: @ 1.3

Close Grip Bench Press

195lbs x 4
205lbs x 4
215lbs x 4 @ 9
Total x Stress: @ 1.22,
Central x Stress: @ 1.33

Pendlay Row

135lbs x 10
135lbs x 10
135lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

--> very good first week of this program. 12 weeks out. body feeling ok, shoulder about 80%, hips a little achy but not too distracting. Time to go hang out at the lake this weekend and watch some Avalanche hockey!

[cole]

Monday, Jun 20th, 2022
BBM 2.1

Squat with Belt

365lbs x 1 @ 8
330lbs x 5 @ 9
300lbs x 5 @ 7
300lbs x 5 @ 7
300lbs x 5 @ 8
Total x Stress: @ 3.41,
Central x Stress: @ 2.9

Notes: felt sluggish and not on point technique wise

1ct Pause Bench Press

265lbs x 1 @ 8
245lbs x 4 @ 9
225lbs x 4 @ 7
225lbs x 4 @ 7
225lbs x 4 @ 8
Total x Stress: @ 3.38,
Central x Stress: @ 3.19

Notes: these on the other hand felt great. shoulder still a little achy but I tolerated the top single fairly comfortably. strangely the drop sets felt uncomfortable more in the collarbone than the joint like usual.

Press

65lbs x 10
65lbs x 10
65lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Notes: just doing the beltless easy bb stuff

[cole]

Tuesday, Jun 21st, 2022
BBM 2.2

Deadlift (conv)

395lbs x 1 @ 9
345lbs x 5 @ 9
315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 8
Total x Stress: @ 3.72,
Central x Stress: @ 3.43

Notes: felt heavy due to the fatigue from yesterdays squats, surprisingly i have some bad DOMS. will take a few weeks to get training capacity back for 4x week program

Bench Press with Chains

155lbs x 5 @ 6
165lbs x 5 @ 7
175lbs x 5 @ 8
155lbs x 5 @ 7
155lbs x 5 @ 7
Total x Stress: @ 2.68,
Central x Stress: @ 1.72

Good Morning

95lbs x 10
95lbs x 10
95lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Notes: hate these

[cole]

Thursday, Jun 23rd, 2022
BBM 2.3

Squat with Chains

225lbs x 4 @ 6
245lbs x 4 @ 7
265lbs x 4 @ 8.5
225lbs x 4 @ 6
Total x Stress: @ 2.23,
Central x Stress: @ 1.83

Notes: +90 lbs chains

Touch & Go Bench Press

205lbs x 5 @ 6
215lbs x 5 @ 7
225lbs x 5 @ 8
205lbs x 5 @ 6
205lbs x 5 @ 6
Total x Stress: @ 2.74,
Central x Stress: @ 2.05

Notes: shoulder tolerating these but strength and stability not even close to 100%. this weight feels the same as 265 felt before i developed this issue

Wide Grip Bench Press

135lbs x 10
135lbs x 10
135lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

[cole]

Friday, Jun 24th, 2022
BBM 2.4

Deadlift (conv) with Chains

245lbs x 4 @ 6
265lbs x 4 @ 7
275lbs x 4 @ 8
245lbs x 4 @ 6
Total x Stress: @ 2.24,
Central x Stress: @ 1.91

Tempo Bench Press

155lbs x 4 @ 6
165lbs x 4 @ 7
175lbs x 4 @ 8
155lbs x 4 @ 6
155lbs x 4 @ 6
Total x Stress: @ 2.53,
Central x Stress: @ 2.01

Notes: supposed to be close grips today but my shoulder is not doing well, so i drastically lowered the weight and went with tempos instead as they seem to feel better.

Pendlay Row

135lbs x 10
135lbs x 10
135lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

--> tried getting back in touch with zac from data driven strength for coaching since i have a meet coming up and BBM templates are 0/3 for me so far....he eventually got back to me but is not taking on clients at this time. bummer.

[MattimusMaximus]

Just do what I do. 3x per week and avg 50 mins each. It’s not perfect but maybe it would work for you. It’s free! Lol

[cole]

Just do what I do. 3x per week and avg 50 mins each. It’s not perfect but maybe it would work for you. It’s free! Lol

Yeah, probably a good idea for long term compliance although I have a pretty sedentary life outside of lifting weights now that I'm not land surveying so I really like lifting 4x week. I think the BBM will work if I keep myself in check and don't get attached to trying to increase load every session. Well see if Josh from DDS will take me on as a client, but those guys are so busy now. Your programming hasn't changed in so long, good job man. You have got real strong since 2017

[JohnHelton]

Have you thought about using the Juggernaut AI app?

[cole]

Have you thought about using the Juggernaut AI app?

No, but I actually just saw Data Driven Strength has Individualized Programming for 45/mo. Didnt you sign up for that for a minute?

[houzi]

Out of interest what do you find isnt working for the BBM templates?
For what its worth, Ive found in the past few months that 3x a week sessions are fantastic for me. I go into each session feeling great, and im fairly consistently hitting small rep PRs every couple of weeks. I can push a little harder each session as i have more recovery time.

[cole]

Out of interest what do you find isnt working for the BBM templates?
For what its worth, Ive found in the past few months that 3x a week sessions are fantastic for me. I go into each session feeling great, and im fairly consistently hitting small rep PRs every couple of weeks. I can push a little harder each session as i have more recovery time.

I shouldnt say its not working, since im only on week 3 now, but in the past ive tried this exact template, and another (strength III and strength I) and I crashed around week 4 both times. Ive also tried RTS templates, which are similar to BBM, and crashed once around week 4 and the other time made it the whole cycle but did not test well. So im guessing im under rating my RPE and or not applying the appropriate amount of stress to my training.

3x a week works for me too and ive done it that way about 50% of my training history.

[JohnHelton]

Have you thought about using the Juggernaut AI app?

No, but I actually just saw Data Driven Strength has Individualized Programming for 45/mo. Didnt you sign up for that for a minute?

For a minute. Same with JuggAI. I'm terrible at taking outside instruction though. JuggAI is cheaper and the app is slick. Has a bunch of autoregulation built in. You can also give it your meet date, and it will tailor everything to that. @alek is using it now.

[cole]

Monday, Jun 27th, 2022
BBM 3.1

Squat with Belt

385lbs x 1 @ 8
325lbs x 5 @ 9
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
Total x Stress: @ 2.79,
Central x Stress: @ 1.57

Notes: possibly the ugliest top single ive ever performed in my training life. felt like roadkill armadillo

1ct Pause Bench Press

275lbs x 1 @ 8
225lbs x 4 @ 9
185lbs x 4 @ 7
185lbs x 4 @ 7
185lbs x 4 @ 7
185lbs x 4 @ 7
Total x Stress: @ 2.3,
Central x Stress: @ 1.21

Notes: My shoulder has been bad lately, but things felt good and 275 didnt cause too much discomfort so its a win!

Press

65lbs x 10 @ 5
65lbs x 10 @ 5
65lbs x 10 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.52

[cole]

Tuesday, Jun 28th, 2022
BBM 3.2

Deadlift (conv)

405lbs x 1 @ 8
345lbs x 5 @ 9
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
Total x Stress: @ 2.9,
Central x Stress: @ 1.72

Notes: need to use more leg drive on top single and keep bar in contact with shins so my upper back dont round this was the right amount of stress today

Bench Press with Chains

155lbs x 5 @ 6
165lbs x 5 @ 7
175lbs x 5 @ 8
155lbs x 5 @ 6
155lbs x 5 @ 6
Total x Stress: @ 2.55,
Central x Stress: @ 1.72

Notes: shoulder held up very well today

Good Morning

65lbs x 10 @ 5
65lbs x 10 @ 5
65lbs x 10 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.52

Notes: i suck at these

---> overall today was good.  i seem to have better tuesdays than mondays.  i may need some kind of a primer workout on sundays to prep myself for comp squats first thing monday a.m. feel horrible, but tuesday a.m. my pulls feel good. 
---> ive done the volume work as prescribed except ive lowered the rpe/percentage recomendation on this BBM template. i think thats the way to go since if i do it as written i tend to get too much fatigue/aches and pains.  i dont have a problem with a high intensity top single followed by lots of volume, as long as that volume is low intensity.  i cant hit a single @8, then a set of 5 @true9, then try to do 5x5 -10% after that.  that Rx destroys me.  

[cole]

Thursday, Jun 30th, 2022
BBM 3.3

Squat with Chains

225lbs x 4 @ 6
245lbs x 4 @ 7
265lbs x 4 @ 8
225lbs x 4 @ 6
Total x Stress: @ 2,
Central x Stress: @ 1.51

Notes: + 90 lbs of chains

Touch & Go Bench Press

185lbs x 5 @ 6
195lbs x 5 @ 7
205lbs x 5 @ 8
185lbs x 5 @ 6
185lbs x 5 @ 6
Total x Stress: @ 2.65,
Central x Stress: @ 1.89

Notes: easy, but trying not to aggrevate the shoulder

Bench Press with Feet Up

135lbs x 10 @ 5
135lbs x 10 @ 5
135lbs x 10 @ 5
Total x Stress: @ 1.09,
Central x Stress: @ 0.51

Notes: was supposed to be wide grip bench but those are bothering my shoulder, so for now all bench variants are going to be of normal grip width

[JohnHelton]

Are your stress numbers from the RTS app?

[cole]

Are your stress numbers from the RTS app?

yes. i log there and then convert over to BB format usinghttp://www.velocity2rpe.com/rtsformat