Cole's Data Driven Strength
Moderator: Chebass88
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Re: Cole's Work
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:
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:
- JohnHelton
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Re: Cole's Work
Congrats on moving the benchmarks up. That is a great feeling with this style of progression.
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Re: Cole's Work
Thanks John! It does require a bit of patience.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.
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Re: Cole's Work
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:
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:
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- Age: 40
Re: Cole's Work
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:
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:
- MattimusMaximus
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- Age: 38
Re: Cole's Work
Strength’s coming back Cole. Very nice!
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Re: Cole's Work
thanks matt. it certainly takes a lot more time to get strength back than it does to lose it!
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Re: Cole's Work
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:
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:
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- Age: 40
Re: Cole's Work
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:
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:
- JohnHelton
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Re: Cole's Work
305 looked easy!
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Re: Cole's Work
appreciate the comment. it felt easy!
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Re: Cole's Work
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.
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.
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- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
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
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
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- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
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.
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.
-
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- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
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.
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.
- ahpowerlifts
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- Posts: 155
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- Age: 47
Re: Cole's Work
Nice work especially after being sick
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Re: Cole's Work
Thanks!
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Re: Cole's Work
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:
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:
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- Registered User
- Posts: 2894
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
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
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
-
- Registered User
- Posts: 2894
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
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:
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: