Cole's Data Driven Strength
Moderator: Chebass88
- Skid
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Re: Cole's Work
Good to see you competing again. Best of luck!
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- Location: Ft Collins, Colorado
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Re: Cole's Work
Saturday, Sep 10th, 2022
2022 Staying Alive Champions in Ft Collins
Weigh ins: 97.5 kg (215), competed in the 100kg class
Squat with Belt
375lbs x 1 @ 7
396lbs x 1 @ 8
408lbs x 1 @ 9
Total x Stress: @ 1.77,
Central x Stress: @ 2.55
Notes: in klios: 175, 180, 185
1ct Pause Bench Press
297lbs x 1 @ 7
308lbs x 1 @ 8
314lbs x 1 @ 9
Total x Stress: @ 1.91,
Central x Stress: @ 2.83
Notes: in kilos: 135, 140, 142.5
Deadlift (conv)
405lbs x 1 @ 7
430lbs x 1 @ 8
451lbs x 1 @ 9
Total x Stress: @ 1.62,
Central x Stress: @ 2.26
Notes: in kilos: 185, 195, 205
Meet total: 532.5 (1172)
--> Meet was super fun, I went 9/9 all fairly easy lifts. Placed 5th. Tons of lifters and very crowded but good energy. It was the most weight Ive handled in a while but nothing @10. Saw Bryce Lewis there coaching, he's a super nice guy and obviously the strongest dude there just like every time he enters a gym...Every time I do a meet it ends up being very humbling, but also motivating.
2022 Staying Alive Champions in Ft Collins
Weigh ins: 97.5 kg (215), competed in the 100kg class
Squat with Belt
375lbs x 1 @ 7
396lbs x 1 @ 8
408lbs x 1 @ 9
Total x Stress: @ 1.77,
Central x Stress: @ 2.55
Notes: in klios: 175, 180, 185
1ct Pause Bench Press
297lbs x 1 @ 7
308lbs x 1 @ 8
314lbs x 1 @ 9
Total x Stress: @ 1.91,
Central x Stress: @ 2.83
Notes: in kilos: 135, 140, 142.5
Deadlift (conv)
405lbs x 1 @ 7
430lbs x 1 @ 8
451lbs x 1 @ 9
Total x Stress: @ 1.62,
Central x Stress: @ 2.26
Notes: in kilos: 185, 195, 205
Meet total: 532.5 (1172)
--> Meet was super fun, I went 9/9 all fairly easy lifts. Placed 5th. Tons of lifters and very crowded but good energy. It was the most weight Ive handled in a while but nothing @10. Saw Bryce Lewis there coaching, he's a super nice guy and obviously the strongest dude there just like every time he enters a gym...Every time I do a meet it ends up being very humbling, but also motivating.
- JohnHelton
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Re: Cole's Work
Congrats, Cole! I followed a bit on LiftingCast. Seems like it may have been a long day, but I'm glad it was such a good experience getting back on the platform. 9/9 is great. I have always found it motivating to know that you can get more next time.
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Re: Cole's Work
thanks John! it was fun, but it lasted very late. luckily it was only about 15 minutes from home. and i surely will get more next timeJohnHelton wrote: ↑Sun Sep 11, 2022 4:25 am Congrats, Cole! I followed a bit on LiftingCast. Seems like it may have been a long day, but I'm glad it was such a good experience getting back on the platform. 9/9 is great. I have always found it motivating to know that you can get more next time.
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Re: Cole's Work
Next meet on the books: 2023 USAPL Colorado State Championships (Feb 12, 2023)
I will be 39 and it will be my last year as an open div competitor.
I will be 39 and it will be my last year as an open div competitor.
- Wilhelm
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Re: Cole's Work
Congrats on a 9/9 day with final lifts being about @9. Sounds like you've got a lot of room to grow for the state championships. BTW, I'm planning on doing that meet as well, so we should actually get to meet each other.
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Re: Cole's Work
Nice @KarlM
That will be fun man. Im definitely motivated to get some better numbers. You going 82kg or 90kg? See you there
That will be fun man. Im definitely motivated to get some better numbers. You going 82kg or 90kg? See you there
- JohnHelton
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Re: Cole's Work
Monday, Sep 19th, 2022
DDSIP 1.1
Squat with Belt
345lbs x 1 @ 5
315lbs x 5 @ 6
Total x Stress: @ 0.68,
Central x Stress: @ 0.61
Notes: felt pretty fresh after a week on the beach in florida. technique was sharp. obviously very light for intro week
High Bar Squat
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: hypertrophy slot
1ct Pause Bench Press
265lbs x 1 @ 5
245lbs x 6 @ 6
Total x Stress: @ 0.78,
Central x Stress: @ 0.75
Notes: bar path on top single was wonky but backoff set went well, techincally sharp today
Bench Press with Feet Up
135lbs x 12 @ 5
135lbs x 12 @ 5
Total x Stress: @ 0.7,
Central x Stress: @ 0.28
Notes: hypertrophy slot
video:
--> was going to be backloading the comps this cycle, but since my monday/tuesday are usually pretty open and my thurs/fri work schedule is inconsistent, im sticking with front loading for now.
DDSIP 1.1
Squat with Belt
345lbs x 1 @ 5
315lbs x 5 @ 6
Total x Stress: @ 0.68,
Central x Stress: @ 0.61
Notes: felt pretty fresh after a week on the beach in florida. technique was sharp. obviously very light for intro week
High Bar Squat
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: hypertrophy slot
1ct Pause Bench Press
265lbs x 1 @ 5
245lbs x 6 @ 6
Total x Stress: @ 0.78,
Central x Stress: @ 0.75
Notes: bar path on top single was wonky but backoff set went well, techincally sharp today
Bench Press with Feet Up
135lbs x 12 @ 5
135lbs x 12 @ 5
Total x Stress: @ 0.7,
Central x Stress: @ 0.28
Notes: hypertrophy slot
video:
--> was going to be backloading the comps this cycle, but since my monday/tuesday are usually pretty open and my thurs/fri work schedule is inconsistent, im sticking with front loading for now.
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Re: Cole's Work
Tuesday, Sep 20th, 2022
DDSIP 1.2
Deadlift (conv)
385lbs x 1 @ 5
345lbs x 6 @ 6
Total x Stress: @ 0.7,
Central x Stress: @ 0.6
Notes: massive DOMS from yesterdays squats. amazing how a couple weeks away from volume erases your previous adaptations. these were relatively easy and im just trying to be conservative for intro week
Romanian Deadlift
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: was going to the floor, but thats actually more like a SLDL, so im going to keep it an RDL and really focus on pelvic lock and low back pump for this hypertrophy slot
3ct Pause Bench Press
255lbs x 1 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 7
Total x Stress: @ 1.15,
Central x Stress: @ 0.94
Notes: DOMS! not really heavy, rpe rating more for such long pauses, its almost endurance
Press
125lbs x 5 @ 7
125lbs x 5 @ 7
Total x Stress: @ 1.29,
Central x Stress: @ 1.06
Notes: was supposed to be another high rep accessory/hypertrophy, however i dont get great hypertrophic results from OHP so im using this slot as another strength movement but with much less emphasis obviously. heavy presses feel good anyway, and these should improve with practice
video:
DDSIP 1.2
Deadlift (conv)
385lbs x 1 @ 5
345lbs x 6 @ 6
Total x Stress: @ 0.7,
Central x Stress: @ 0.6
Notes: massive DOMS from yesterdays squats. amazing how a couple weeks away from volume erases your previous adaptations. these were relatively easy and im just trying to be conservative for intro week
Romanian Deadlift
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: was going to the floor, but thats actually more like a SLDL, so im going to keep it an RDL and really focus on pelvic lock and low back pump for this hypertrophy slot
3ct Pause Bench Press
255lbs x 1 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 7
Total x Stress: @ 1.15,
Central x Stress: @ 0.94
Notes: DOMS! not really heavy, rpe rating more for such long pauses, its almost endurance
Press
125lbs x 5 @ 7
125lbs x 5 @ 7
Total x Stress: @ 1.29,
Central x Stress: @ 1.06
Notes: was supposed to be another high rep accessory/hypertrophy, however i dont get great hypertrophic results from OHP so im using this slot as another strength movement but with much less emphasis obviously. heavy presses feel good anyway, and these should improve with practice
video:
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Re: Cole's Work
Thursday, Sep 22nd, 2022
DDSIP 1.3
2ct Pause Squat
315lbs x 1 @ 5
295lbs x 4 @ 6
Total x Stress: @ 0.67,
Central x Stress: @ 0.64
Notes: holding back the reins but feeling very fresh and explosive
High Bar Squat
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: nice hypertrophy stretch
Touch & Go Bench Press
265lbs x 1 @ 5
235lbs x 6 @ 6
Total x Stress: @ 0.67,
Central x Stress: @ 0.55
Notes: holding back the reins but feeling very fresh and explosive
Bench Press with Feet Up
135lbs x 12 @ 5
Total x Stress: @ 0.35,
Central x Stress: @ 0.14
Notes: nice hypertrophy stretch
--> off to the Pearl Jam concert in Denver tonight!
DDSIP 1.3
2ct Pause Squat
315lbs x 1 @ 5
295lbs x 4 @ 6
Total x Stress: @ 0.67,
Central x Stress: @ 0.64
Notes: holding back the reins but feeling very fresh and explosive
High Bar Squat
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: nice hypertrophy stretch
Touch & Go Bench Press
265lbs x 1 @ 5
235lbs x 6 @ 6
Total x Stress: @ 0.67,
Central x Stress: @ 0.55
Notes: holding back the reins but feeling very fresh and explosive
Bench Press with Feet Up
135lbs x 12 @ 5
Total x Stress: @ 0.35,
Central x Stress: @ 0.14
Notes: nice hypertrophy stretch
--> off to the Pearl Jam concert in Denver tonight!
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Re: Cole's Work
Friday, Sep 23rd, 2022
DDSIP 1.4
2ct Pause Deadlift (conv)
345lbs x 1 @ 5
315lbs x 5 @ 6
Total x Stress: @ 0.68,
Central x Stress: @ 0.61
Notes: top single was super fast
Romanian Deadlift
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: forgot to wear straps so this was a grip event
Tempo Bench Press
255lbs x 1 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 7
Total x Stress: @ 1.13,
Central x Stress: @ 0.79
Notes: really good here
Chins
220lbs x 5 @ 6
220lbs x 5 @ 7
Total x Stress: @ 1.03,
Central x Stress: @ 0.74
Notes: bodyweight
---------------------------
i would like to set some goals for the Colorado State Championships this Feb. i think a 475/365/525 line is doable. that would represent PRs across the board but not anything extraordinary. the key will be staying healthy, adhering to the low fatigue model of DDS and moving weight with conviction and speed, and gaining bodyweight. i lost about 15-20 lbs since 2018 when i was at my strength peak and i think it has to do with a variety of factors, one being weight loss causing a slight change in levers. I am just under 6' tall and could probably healthy bulk to 110kg (242). it just requires me eating and as much as i love food, i hate eating when im not hungry and ive never been able to keep that much weight on
Pearl Jam was cool, Eddie Vedder is the man
DDSIP 1.4
2ct Pause Deadlift (conv)
345lbs x 1 @ 5
315lbs x 5 @ 6
Total x Stress: @ 0.68,
Central x Stress: @ 0.61
Notes: top single was super fast
Romanian Deadlift
185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17
Notes: forgot to wear straps so this was a grip event
Tempo Bench Press
255lbs x 1 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 7
Total x Stress: @ 1.13,
Central x Stress: @ 0.79
Notes: really good here
Chins
220lbs x 5 @ 6
220lbs x 5 @ 7
Total x Stress: @ 1.03,
Central x Stress: @ 0.74
Notes: bodyweight
---------------------------
i would like to set some goals for the Colorado State Championships this Feb. i think a 475/365/525 line is doable. that would represent PRs across the board but not anything extraordinary. the key will be staying healthy, adhering to the low fatigue model of DDS and moving weight with conviction and speed, and gaining bodyweight. i lost about 15-20 lbs since 2018 when i was at my strength peak and i think it has to do with a variety of factors, one being weight loss causing a slight change in levers. I am just under 6' tall and could probably healthy bulk to 110kg (242). it just requires me eating and as much as i love food, i hate eating when im not hungry and ive never been able to keep that much weight on
Pearl Jam was cool, Eddie Vedder is the man
- JohnHelton
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Re: Cole's Work
Cole, I think I missed that you had started DDSIP. I think that was a good move. As you know, those guys are thoughtful.
Your goals are totally doable. I love the motivation from goals like that, especially combined with a meet on the horizon. Focuses training. The only pitfall is trying to force the strength to happen, as opposed to letting it happen. That said, with DDSIP training and 5 months of training, I can see it happening by February.
Your goals are totally doable. I love the motivation from goals like that, especially combined with a meet on the horizon. Focuses training. The only pitfall is trying to force the strength to happen, as opposed to letting it happen. That said, with DDSIP training and 5 months of training, I can see it happening by February.
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Re: Cole's Work
yeah good point, i wont try to force progression, thats a mistake i made earlier this year that lead to hip and bicep tendonitis that still has not completely resolved. i guess i was just kind of daydreaming of those numbers but i will be making a concerted effort to be objective about my dosage and fatigueJohnHelton wrote: ↑Fri Sep 23, 2022 1:58 pm Cole, I think I missed that you had started DDSIP. I think that was a good move. As you know, those guys are thoughtful.
Your goals are totally doable. I love the motivation from goals like that, especially combined with a meet on the horizon. Focuses training. The only pitfall is trying to force the strength to happen, as opposed to letting it happen. That said, with DDSIP training and 5 months of training, I can see it happening by February.
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- Joined: Fri Oct 20, 2017 2:03 pm
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- Age: 40
Re: Cole's Work
Monday, Sep 26th, 2022
DDSIP 2.1
Squat with Belt
365lbs x 1 @ 6
320lbs x 5 @ 6
320lbs x 5 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 1.02
Notes: feeling good. a nice benchmark @6-7
High Bar Squat
185lbs x 10 @ 5
185lbs x 10 @ 6
Total x Stress: @ 0.8,
Central x Stress: @ 0.35
1ct Pause Bench Press
275lbs x 1 @ 6
250lbs x 6 @ 6
250lbs x 5 @ 6
Total x Stress: @ 1.46,
Central x Stress: @ 1.45
Notes: couldnt quite repeat the 2nd drop set
Bench Press with Feet Up
135lbs x 12 @ 6
135lbs x 12 @ 7
135lbs x 10 @ 6
Total x Stress: @ 1.37,
Central x Stress: @ 0.48
Notes: had to drop a couple reps last set.
video:
DDSIP 2.1
Squat with Belt
365lbs x 1 @ 6
320lbs x 5 @ 6
320lbs x 5 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 1.02
Notes: feeling good. a nice benchmark @6-7
High Bar Squat
185lbs x 10 @ 5
185lbs x 10 @ 6
Total x Stress: @ 0.8,
Central x Stress: @ 0.35
1ct Pause Bench Press
275lbs x 1 @ 6
250lbs x 6 @ 6
250lbs x 5 @ 6
Total x Stress: @ 1.46,
Central x Stress: @ 1.45
Notes: couldnt quite repeat the 2nd drop set
Bench Press with Feet Up
135lbs x 12 @ 6
135lbs x 12 @ 7
135lbs x 10 @ 6
Total x Stress: @ 1.37,
Central x Stress: @ 0.48
Notes: had to drop a couple reps last set.
video:
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Re: Cole's Work
Tuesday, Sep 27th, 2022
DDSIP 2.2
Deadlift (conv)
405lbs x 1 @ 6
345lbs x 5 @ 6
345lbs x 5 @ 6
Total x Stress: @ 1.09,
Central x Stress: @ 0.84
Notes: setup for top end pulls are just difficult to repeat technique wise but purely from a strength standpoint these were easy
Romanian Deadlift
185lbs x 10 @ 5
185lbs x 10 @ 5
Total x Stress: @ 0.73,
Central x Stress: @ 0.35
Notes: these were pretty easy but i wanted to keep the weight the same since im working on low back pump here and hip hinging rather than focusing on the ass and hamstrings. will go up in weight next time
3ct Pause Bench Press
255lbs x 1 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
Total x Stress: @ 1.5,
Central x Stress: @ 1.24
Notes: pretty standard here. long pauses are tough
Press
130lbs x 5 @ 7
130lbs x 5 @ 7
Total x Stress: @ 1.3,
Central x Stress: @ 1.09
Notes: going to slowly progress here and do my best with just 2 sets per week
video:
DDSIP 2.2
Deadlift (conv)
405lbs x 1 @ 6
345lbs x 5 @ 6
345lbs x 5 @ 6
Total x Stress: @ 1.09,
Central x Stress: @ 0.84
Notes: setup for top end pulls are just difficult to repeat technique wise but purely from a strength standpoint these were easy
Romanian Deadlift
185lbs x 10 @ 5
185lbs x 10 @ 5
Total x Stress: @ 0.73,
Central x Stress: @ 0.35
Notes: these were pretty easy but i wanted to keep the weight the same since im working on low back pump here and hip hinging rather than focusing on the ass and hamstrings. will go up in weight next time
3ct Pause Bench Press
255lbs x 1 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
Total x Stress: @ 1.5,
Central x Stress: @ 1.24
Notes: pretty standard here. long pauses are tough
Press
130lbs x 5 @ 7
130lbs x 5 @ 7
Total x Stress: @ 1.3,
Central x Stress: @ 1.09
Notes: going to slowly progress here and do my best with just 2 sets per week
video:
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Re: Cole's Work
Thursday, Sep 29th, 2022
DDSIP 2.3
2ct Pause Squat
345lbs x 1 @ 7
300lbs x 4 @ 6
300lbs x 4 @ 6
Total x Stress: @ 1.27,
Central x Stress: @ 1.23
Notes: still pretty easy and being conservative
High Bar Squat
195lbs x 8 @ 6
195lbs x 8 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.53
Notes: went up 10 lbs, dropped 2 reps. Will try adding reps at this weight til i get to 10 before i increase load
Touch & Go Bench Press
265lbs x 1 @ 6
235lbs x 6 @ 6
235lbs x 6 @ 7
Total x Stress: @ 1.47,
Central x Stress: @ 1.27
Notes: pecs felt great today and bench is going to explode with this style of training i just know it
Bench Press with Feet Up
140lbs x 10 @ 6
140lbs x 10 @ 6
Total x Stress: @ 0.92,
Central x Stress: @ 0.42
Notes: went up 5 lbs, dropped 2 reps. Will try adding reps at this weight til i get to 12 before i increase load
DDSIP 2.3
2ct Pause Squat
345lbs x 1 @ 7
300lbs x 4 @ 6
300lbs x 4 @ 6
Total x Stress: @ 1.27,
Central x Stress: @ 1.23
Notes: still pretty easy and being conservative
High Bar Squat
195lbs x 8 @ 6
195lbs x 8 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.53
Notes: went up 10 lbs, dropped 2 reps. Will try adding reps at this weight til i get to 10 before i increase load
Touch & Go Bench Press
265lbs x 1 @ 6
235lbs x 6 @ 6
235lbs x 6 @ 7
Total x Stress: @ 1.47,
Central x Stress: @ 1.27
Notes: pecs felt great today and bench is going to explode with this style of training i just know it
Bench Press with Feet Up
140lbs x 10 @ 6
140lbs x 10 @ 6
Total x Stress: @ 0.92,
Central x Stress: @ 0.42
Notes: went up 5 lbs, dropped 2 reps. Will try adding reps at this weight til i get to 12 before i increase load
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Re: Cole's Work
Friday, Sep 30th, 2022
DDSIP 2.4
2ct Pause Deadlift (conv)
365lbs x 1 @ 7
315lbs x 5 @ 7
Total x Stress: @ 0.96,
Central x Stress: @ 0.93
Notes: probably overating rpe here a bit as im sure i could push it harder. holding back the reins.
Romanian Deadlift
195lbs x 8 @ 6
195lbs x 8 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.53
Notes: hypertrophy
Tempo Bench Press
255lbs x 1 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 7
Total x Stress: @ 1.53,
Central x Stress: @ 1.02
Notes: tempos are hard, endurance wise
Chins
220lbs x 5 @ 5
220lbs x 5 @ 5
Total x Stress: @ 0.72,
Central x Stress: @ 0.53
Notes: may start adding weight belt or reps
--> Have a great weekend Exodus
DDSIP 2.4
2ct Pause Deadlift (conv)
365lbs x 1 @ 7
315lbs x 5 @ 7
Total x Stress: @ 0.96,
Central x Stress: @ 0.93
Notes: probably overating rpe here a bit as im sure i could push it harder. holding back the reins.
Romanian Deadlift
195lbs x 8 @ 6
195lbs x 8 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.53
Notes: hypertrophy
Tempo Bench Press
255lbs x 1 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 7
Total x Stress: @ 1.53,
Central x Stress: @ 1.02
Notes: tempos are hard, endurance wise
Chins
220lbs x 5 @ 5
220lbs x 5 @ 5
Total x Stress: @ 0.72,
Central x Stress: @ 0.53
Notes: may start adding weight belt or reps
--> Have a great weekend Exodus