Thanks John!
Cole's Data Driven Strength
Moderator: Chebass88
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Re: Cole's Work
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- Registered User
- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
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- Age: 40
Re: Cole's Work
Tuesday, Nov 8th, 2022
DDSIP 8.2
Deadlift (conv)
455lbs x 1 @ 8
385lbs x 3 @ 6
385lbs x 3 @ 7
385lbs x 3 @ 7
Total x Stress: @ 1.76,
Central x Stress: @ 1.68
Notes: Not quite as fast as last weeks single. Also, feeling really achy in the low back joints after this one. SI joint or facet joint not sure.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.51
Notes: will hold here, nice weight for concentrating on low back
3ct Pause Bench Press
275lbs x 1 @ 5
255lbs x 3 @ 6
255lbs x 3 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 1.7,
Central x Stress: @ 1.31
Press
95lbs x 8 @ 5
95lbs x 8 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.43
video:
DDSIP 8.2
Deadlift (conv)
455lbs x 1 @ 8
385lbs x 3 @ 6
385lbs x 3 @ 7
385lbs x 3 @ 7
Total x Stress: @ 1.76,
Central x Stress: @ 1.68
Notes: Not quite as fast as last weeks single. Also, feeling really achy in the low back joints after this one. SI joint or facet joint not sure.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.51
Notes: will hold here, nice weight for concentrating on low back
3ct Pause Bench Press
275lbs x 1 @ 5
255lbs x 3 @ 6
255lbs x 3 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 1.7,
Central x Stress: @ 1.31
Press
95lbs x 8 @ 5
95lbs x 8 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.43
video:
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- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Thursday, Nov 10th, 2022
DDSIP 8.3
2ct Pause Squat
365lbs x 1 @ 7
325lbs x 2 @ 6
325lbs x 2 @ 6
325lbs x 2 @ 6
325lbs x 2 @ 6
Total x Stress: @ 1.52,
Central x Stress: @ 1.47
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 6
Total x Stress: @ 0.81,
Central x Stress: @ 0.51
Touch & Go Bench Press
295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
Total x Stress: @ 1.75,
Central x Stress: @ 1.69
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.42
video:
--> Not a good session today, felt like shit, no explosiveness whatsoever, lack of focus, and a really achy and stiff lower back on the right side. facet or SI joint, not sure but its been an issue for a few days now and i trained through it bc it didnt really affect my strength but it does make me a little less aggressive and explosive, more hesitant, and takes the enjoyment out of lifting. Hope its better tommorrow for deads or i may just skip lower body and let it rest.
DDSIP 8.3
2ct Pause Squat
365lbs x 1 @ 7
325lbs x 2 @ 6
325lbs x 2 @ 6
325lbs x 2 @ 6
325lbs x 2 @ 6
Total x Stress: @ 1.52,
Central x Stress: @ 1.47
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 6
Total x Stress: @ 0.81,
Central x Stress: @ 0.51
Touch & Go Bench Press
295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
Total x Stress: @ 1.75,
Central x Stress: @ 1.69
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.42
video:
--> Not a good session today, felt like shit, no explosiveness whatsoever, lack of focus, and a really achy and stiff lower back on the right side. facet or SI joint, not sure but its been an issue for a few days now and i trained through it bc it didnt really affect my strength but it does make me a little less aggressive and explosive, more hesitant, and takes the enjoyment out of lifting. Hope its better tommorrow for deads or i may just skip lower body and let it rest.
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- Registered User
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- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Friday, Nov 11th, 2022
DDSIP 8.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
365lbs x 2 @ 7
365lbs x 2 @ 7
Total x Stress: @ 1.07,
Central x Stress: @ 1.06
Notes: Rx was actually rpe 5-6 for paused lower body variants this week but i cant seem to get past arbitrary plate math numbers.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.51
Notes: more controlled hip ext needed
Tempo Bench Press
275lbs x 1 @ 6
245lbs x 4 @ 7
245lbs x 4 @ 7
245lbs x 4 @ 7
245lbs x 4 @ 8
Total x Stress: @ 2.28,
Central x Stress: @ 1.63
Chins
220lbs x 6 @ 7
220lbs x 6 @ 7
Total x Stress: @ 1.25,
Central x Stress: @ 0.89
--> Low back still tight and achy, noticed a speed drop off, less explosiveness but strength still there so i went ahead stubbornly. I will dose 600mg IBU tonight, which i did last night as well and it helped a ton. Then rest for 2 days and should be back to normal Monday
DDSIP 8.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
365lbs x 2 @ 7
365lbs x 2 @ 7
Total x Stress: @ 1.07,
Central x Stress: @ 1.06
Notes: Rx was actually rpe 5-6 for paused lower body variants this week but i cant seem to get past arbitrary plate math numbers.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.51
Notes: more controlled hip ext needed
Tempo Bench Press
275lbs x 1 @ 6
245lbs x 4 @ 7
245lbs x 4 @ 7
245lbs x 4 @ 7
245lbs x 4 @ 8
Total x Stress: @ 2.28,
Central x Stress: @ 1.63
Chins
220lbs x 6 @ 7
220lbs x 6 @ 7
Total x Stress: @ 1.25,
Central x Stress: @ 0.89
--> Low back still tight and achy, noticed a speed drop off, less explosiveness but strength still there so i went ahead stubbornly. I will dose 600mg IBU tonight, which i did last night as well and it helped a ton. Then rest for 2 days and should be back to normal Monday
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- Posts: 2900
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- Age: 40
Re: Cole's Work
Monday, Nov 14th, 2022
DDSIP 9.1
Squat with Belt
405lbs x 1 @ 8
350lbs x 3 @ 7
350lbs x 3 @ 7
350lbs x 3 @ 8
Total x Stress: @ 2.02,
Central x Stress: @ 1.92
Notes: top single a little slow but i felt comfortable. lost balance on a rep of the 3rd set drop sets. adjusted stance slightly wider and tried pushing knees out more so i can let my belly drop between my legs and actually get depth. It also seems to feel better on my low back.
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: easy, focused on bracing and quad involvement
1ct Pause Bench Press
315lbs x 1 @ 9
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
Total x Stress: @ 2.77,
Central x Stress: @ 3.4
Notes: slight dip in strength here from the last 2 weeks....not sure why but im not freaking out.
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 0.64
Notes: hypertrophy
video:
DDSIP 9.1
Squat with Belt
405lbs x 1 @ 8
350lbs x 3 @ 7
350lbs x 3 @ 7
350lbs x 3 @ 8
Total x Stress: @ 2.02,
Central x Stress: @ 1.92
Notes: top single a little slow but i felt comfortable. lost balance on a rep of the 3rd set drop sets. adjusted stance slightly wider and tried pushing knees out more so i can let my belly drop between my legs and actually get depth. It also seems to feel better on my low back.
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: easy, focused on bracing and quad involvement
1ct Pause Bench Press
315lbs x 1 @ 9
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
Total x Stress: @ 2.77,
Central x Stress: @ 3.4
Notes: slight dip in strength here from the last 2 weeks....not sure why but im not freaking out.
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 0.64
Notes: hypertrophy
video:
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- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Tuesday, Nov 15th, 2022
DDSIP 9.2
Deadlift (conv)
455lbs x 1 @ 8
395lbs x 3 @ 7
395lbs x 3 @ 7
395lbs x 3 @ 8
Total x Stress: @ 2.06,
Central x Stress: @ 1.99
Notes: felt really good today, not the fastest but i felt strong and confident. some upper back rounding but nothing alarming
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: getting easier, may increase
3ct Pause Bench Press
275lbs x 1 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.88
Notes: light day here, really focusing on staying tight at the pause
Press
95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43
Notes: routine
video:
DDSIP 9.2
Deadlift (conv)
455lbs x 1 @ 8
395lbs x 3 @ 7
395lbs x 3 @ 7
395lbs x 3 @ 8
Total x Stress: @ 2.06,
Central x Stress: @ 1.99
Notes: felt really good today, not the fastest but i felt strong and confident. some upper back rounding but nothing alarming
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: getting easier, may increase
3ct Pause Bench Press
275lbs x 1 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.88
Notes: light day here, really focusing on staying tight at the pause
Press
95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43
Notes: routine
video:
- JohnHelton
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- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
Re: Cole's Work
500 lbs deadlift in sight!
- slowmotion
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- Location: Norway
- Age: 66
Re: Cole's Work
Yeah, that deadlift looked pretty good.
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Re: Cole's Work
@JohnHelton @slowmotion technically ill be a masters div as of Jan 1st, so maybe good things will come with age!
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Re: Cole's Work
Thursday, Nov 17th, 2022
DDSIP 9.3
2ct Pause Squat
365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 7
335lbs x 2 @ 7
335lbs x 2 @ 7
Total x Stress: @ 1.87,
Central x Stress: @ 1.89
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Touch & Go Bench Press
295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
Total x Stress: @ 1.75,
Central x Stress: @ 1.69
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 1.13,
Central x Stress: @ 0.64
video:
DDSIP 9.3
2ct Pause Squat
365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 7
335lbs x 2 @ 7
335lbs x 2 @ 7
Total x Stress: @ 1.87,
Central x Stress: @ 1.89
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Touch & Go Bench Press
295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
Total x Stress: @ 1.75,
Central x Stress: @ 1.69
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 1.13,
Central x Stress: @ 0.64
video:
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- Registered User
- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Friday, Nov 18th, 2022
DDSIP 9.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
375lbs x 2 @ 6
375lbs x 2 @ 7
Total x Stress: @ 1.14,
Central x Stress: @ 1.27
Notes: these felt really good. felt like i could set up tight and it felt like i could hold paused forever
Romanian Deadlift
255lbs x 6 @ 6
255lbs x 6 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.64
Notes: low back pump
Tempo Bench Press
275lbs x 1 @ 6
245lbs x 4 @ 7
245lbs x 4 @ 7
Total x Stress: @ 1.23,
Central x Stress: @ 0.98
Notes: tempo are hard, i may have to lower the backoff % bc i was supposed to do 4 drop sets and i only got 2. i could have just stripped some weight so i didnt get into the rpe 8 range, but it was about 15 degree in my garage and i was freezing
Chins
225lbs x 6 @ 7
225lbs x 6 @ 8
Total x Stress: @ 1.36,
Central x Stress: @ 0.9
Notes: lats and bis
video:
--> first time i had a chance to do this all day was 7pm. we have one resident actively dying at the same time as another moving in so it was hectic, plus all 3 of my boys were home from school today. now time to rest and hang out with the family this weekend. i work the 7a-3p on sunday but other than that i am gonna just lay around since its so cold out.
DDSIP 9.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
375lbs x 2 @ 6
375lbs x 2 @ 7
Total x Stress: @ 1.14,
Central x Stress: @ 1.27
Notes: these felt really good. felt like i could set up tight and it felt like i could hold paused forever
Romanian Deadlift
255lbs x 6 @ 6
255lbs x 6 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.64
Notes: low back pump
Tempo Bench Press
275lbs x 1 @ 6
245lbs x 4 @ 7
245lbs x 4 @ 7
Total x Stress: @ 1.23,
Central x Stress: @ 0.98
Notes: tempo are hard, i may have to lower the backoff % bc i was supposed to do 4 drop sets and i only got 2. i could have just stripped some weight so i didnt get into the rpe 8 range, but it was about 15 degree in my garage and i was freezing
Chins
225lbs x 6 @ 7
225lbs x 6 @ 8
Total x Stress: @ 1.36,
Central x Stress: @ 0.9
Notes: lats and bis
video:
--> first time i had a chance to do this all day was 7pm. we have one resident actively dying at the same time as another moving in so it was hectic, plus all 3 of my boys were home from school today. now time to rest and hang out with the family this weekend. i work the 7a-3p on sunday but other than that i am gonna just lay around since its so cold out.
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- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
11/21
DDSIP 10.1
Comp Squat
405x1@7
365x3
365x3
365x3
High Bar Squat
225x6x2
Comp Bench Press
315x1@7
295x2
295x2
285x2
285x2
Feet Up Bench Press
175x8x3
--> Not sure why I cant use the BB code for the RTS app anymore, i sure liked that it tracked my stress levels and it was real easy to copy/paste and it looked nice. oh well
--> Singles went real smooth today, both squat and bench.
DDSIP 10.1
Comp Squat
405x1@7
365x3
365x3
365x3
High Bar Squat
225x6x2
Comp Bench Press
315x1@7
295x2
295x2
285x2
285x2
Feet Up Bench Press
175x8x3
--> Not sure why I cant use the BB code for the RTS app anymore, i sure liked that it tracked my stress levels and it was real easy to copy/paste and it looked nice. oh well
--> Singles went real smooth today, both squat and bench.
- JohnHelton
- Registered User
- Posts: 4452
- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
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- Registered User
- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Thanks!
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- Registered User
- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
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- Age: 40
Re: Cole's Work
Tuesday, Nov 22nd, 2022
DDSIP 10.2
Deadlift (conv)
455lbs x 1 @ 8
405lbs x 3 @ 7
405lbs x 3 @ 7
405lbs x 3 @ 8
Total x Stress: @ 2.29,
Central x Stress: @ 2.41
Notes: so so today, a bit more upper back rounding than id like.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: hypertrophy
3ct Pause Bench Press
275lbs x 1 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.88
Press
95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43
video:
DDSIP 10.2
Deadlift (conv)
455lbs x 1 @ 8
405lbs x 3 @ 7
405lbs x 3 @ 7
405lbs x 3 @ 8
Total x Stress: @ 2.29,
Central x Stress: @ 2.41
Notes: so so today, a bit more upper back rounding than id like.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: hypertrophy
3ct Pause Bench Press
275lbs x 1 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.88
Press
95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43
video:
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- Registered User
- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Thursday, Nov 24th, 2022
DDSIP 10.3
2ct Pause Squat
365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 7
335lbs x 2 @ 7
Total x Stress: @ 1.83,
Central x Stress: @ 1.89
Notes: really strong, popped out of the hole!
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: hypertrophy stretch
Touch & Go Bench Press
295lbs x 1 @ 7
275lbs x 3 @ 7
275lbs x 3 @ 7
275lbs x 3 @ 7
Total x Stress: @ 2.17,
Central x Stress: @ 2.35
Notes: moved well
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 0.64
Notes: hypertrophy stretch
video:
DDSIP 10.3
2ct Pause Squat
365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 7
335lbs x 2 @ 7
Total x Stress: @ 1.83,
Central x Stress: @ 1.89
Notes: really strong, popped out of the hole!
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: hypertrophy stretch
Touch & Go Bench Press
295lbs x 1 @ 7
275lbs x 3 @ 7
275lbs x 3 @ 7
275lbs x 3 @ 7
Total x Stress: @ 2.17,
Central x Stress: @ 2.35
Notes: moved well
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 0.64
Notes: hypertrophy stretch
video:
-
- Registered User
- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Friday, Nov 25th, 2022
DDSIP 10.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
375lbs x 2 @ 7
375lbs x 2 @ 7
Total x Stress: @ 1.18,
Central x Stress: @ 1.27
Notes: techinque was there, some upper back rounding, back feeling really strong though. need to keep working on pushing the hips through.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: these are helping with glute strength and low back hypertrophy but they do tend to irritate the finicky SI
Tempo Bench Press
275lbs x 1 @ 6
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 8
Total x Stress: @ 1.99,
Central x Stress: @ 1.15
Notes: tempo work is hard!
Chins
220lbs x 6 @ 5
220lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: my only bicep work
video:
--> these two sessions felt great after consuming roughly 10k calories on Thanksgiving Day, which turned out to be the best Thanksgiving I ever had. such a lovely day, my favorite holiday.
DDSIP 10.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
375lbs x 2 @ 7
375lbs x 2 @ 7
Total x Stress: @ 1.18,
Central x Stress: @ 1.27
Notes: techinque was there, some upper back rounding, back feeling really strong though. need to keep working on pushing the hips through.
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: these are helping with glute strength and low back hypertrophy but they do tend to irritate the finicky SI
Tempo Bench Press
275lbs x 1 @ 6
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 8
Total x Stress: @ 1.99,
Central x Stress: @ 1.15
Notes: tempo work is hard!
Chins
220lbs x 6 @ 5
220lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: my only bicep work
video:
--> these two sessions felt great after consuming roughly 10k calories on Thanksgiving Day, which turned out to be the best Thanksgiving I ever had. such a lovely day, my favorite holiday.
-
- Registered User
- Posts: 2900
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Monday, Nov 28th, 2022
DDSIP 11.1
Squat with Belt
405lbs x 1 @ 8
345lbs x 3 @ 7
345lbs x 3 @ 7
345lbs x 3 @ 7
Total x Stress: @ 1.85,
Central x Stress: @ 1.75
Notes: slight drop off in speed from last week, so i reduced load on the back off sets
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: hypertrophy
1ct Pause Bench Press
315lbs x 1 @ 8
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
Total x Stress: @ 2.07,
Central x Stress: @ 2.15
Notes: slight drop off in speed from last week, so i reduced load on the back off sets
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 1.13,
Central x Stress: @ 0.64
Notes: hypertrophy
video:
--> singles not as strong as last week, not sure why. i know i had a very busy work day and probably didnt drink enough water.
DDSIP 11.1
Squat with Belt
405lbs x 1 @ 8
345lbs x 3 @ 7
345lbs x 3 @ 7
345lbs x 3 @ 7
Total x Stress: @ 1.85,
Central x Stress: @ 1.75
Notes: slight drop off in speed from last week, so i reduced load on the back off sets
High Bar Squat
225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51
Notes: hypertrophy
1ct Pause Bench Press
315lbs x 1 @ 8
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
Total x Stress: @ 2.07,
Central x Stress: @ 2.15
Notes: slight drop off in speed from last week, so i reduced load on the back off sets
Bench Press with Feet Up
175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 1.13,
Central x Stress: @ 0.64
Notes: hypertrophy
video:
--> singles not as strong as last week, not sure why. i know i had a very busy work day and probably didnt drink enough water.
- Skid
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Re: Cole's Work
Nice lifts Cole!
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