Cole's Data Driven Strength

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cole
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Re: Cole's Work

#1681

Post by cole » Tue Nov 29, 2022 6:30 pm

Tuesday, Nov 29th, 2022
DDSIP 11.2

Deadlift (conv)

455lbs x 1 @ 8
395lbs x 3 @ 7
395lbs x 3 @ 7
395lbs x 3 @ 7
Total x Stress: @ 1.99,
Central x Stress: @ 1.99

Notes: A little slower than last week, reduced load on drop sets

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 @ 7
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 7
245lbs x 3 @ 7
Total x Stress: @ 2.11,
Central x Stress: @ 1.98

Notes: solid

Press

95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43


video:

cole
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Re: Cole's Work

#1682

Post by cole » Thu Dec 01, 2022 6:12 pm

Thursday, Dec 1st, 2022
DDSIP 11.3

2ct Pause Squat

365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 6
Total x Stress: @ 1.75,
Central x Stress: @ 1.89

Notes: started out feeling really beat up and achy hips but ended up great

High Bar Squat

255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51

Touch & Go Bench Press

295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 6
265lbs x 3 @ 6
Total x Stress: @ 1.64,
Central x Stress: @ 1.69

Notes: pretty easy today

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:


cole
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Re: Cole's Work

#1683

Post by cole » Fri Dec 02, 2022 3:57 pm

Friday, Dec 2nd, 2022
DDSIP 11.4

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: felt great

Romanian Deadlift

255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51

Tempo Bench Press

275lbs x 1 @ 7
235lbs x 4 @ 6
235lbs x 4 @ 6
235lbs x 4 @ 7
235lbs x 4 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.72

Chins

225lbs x 6 @ 7
225lbs x 6 @ 7
Total x Stress: @ 1.26,
Central x Stress: @ 0.9

video:


--> I cant believe its almost 2023....that will be the start of my 7th year of training. Goes by too fast, makes you realize that you need to train with a goal in mind, with intent, and that every session counts. technically, i will be considered a masters division at my next meet in february. i didnt realize it bc i thought you had to be 40+, and im still 39, but its your birth year that counts. so i can enter the Colorado State Championships as a master if I want. I registered as open, and ill stick with that though.
--> Next week is DDS week 12, taper and test. monday will be a single @6, followed by 3x3 pretty light back offs. Wednesday will be a power day, to prime for fridays test, which will be a mock meet. Ideally I would hit 3rds at 445, 345, 505 but that is a stretch!

cole
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Re: Cole's Work

#1684

Post by cole » Mon Dec 05, 2022 2:46 pm

Monday, Dec 5th, 2022
DDSIP 12.1

Squat with Belt

365lbs x 1 @ 5
345lbs x 3 @ 6
345lbs x 3 @ 7
345lbs x 3 @ 7
Total x Stress: @ 1.48,
Central x Stress: @ 1.26

1ct Pause Bench Press

275lbs x 1 @ 5
265lbs x 2 @ 6
265lbs x 2 @ 6
265lbs x 2 @ 7
265lbs x 2 @ 7
Total x Stress: @ 1.5,
Central x Stress: @ 1.35

Bench Press with Feet Up

175lbs x 8 @ 5
Total x Stress: @ 0.38,
Central x Stress: @ 0.21


--> felt sluggish and flat. not surprising considering ive just completed 11 weeks of DDS style training, which despite the low fatigue model, can be quite challenging since its a very concurrent type of programming. also, i do this when i know i have to test/compete soon.....

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slowmotion
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Re: Cole's Work

#1685

Post by slowmotion » Tue Dec 06, 2022 2:10 am

And also not surprising since the back-off sets are so close in weight to the max single. That's hard work!

cole
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Re: Cole's Work

#1686

Post by cole » Tue Dec 06, 2022 5:15 am

slowmotion wrote: Tue Dec 06, 2022 2:10 am And also not surprising since the back-off sets are so close in weight to the max single. That's hard work!
Well, the top singles were pretty low rpe so thats why they were close. We will see if the hard work pays off!

cole
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Re: Cole's Work

#1687

Post by cole » Thu Dec 08, 2022 4:04 pm

Thursday, Dec 8th, 2022
DDSIP 12.2 TEST

Squat with Belt

405lbs x 1 @ 8
425lbs x 1 @ 10
Total x Stress: @ 2.3,
Central x Stress: @ 3.72

Notes: plan was 405,425,445 but i knew 445 wouldnt go.

1ct Pause Bench Press

315lbs x 1 @ 8
330lbs x 1 @ 10
Total x Stress: @ 2.31,
Central x Stress: @ 3.75

Notes: plan was 315,330,345 but i knew 345 wouldnt go

Deadlift (conv)

455lbs x 1 @ 8
475lbs x 0
Total x Stress: @ 0.56,
Central x Stress: @ 0.8

Notes: plan was 455, 475, 495. 475 started off the floor but just was going to be too much of a fight so i stopped. 495 wouldnt have even been a thought today.



video:


cole
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Re: Cole's Work

#1688

Post by cole » Thu Dec 08, 2022 4:17 pm

END of DDS 12 week cycle

bench seems to have faired the best. not sure what happened with my pulls, as my E1RM is at 500 but 475 didnt go past the knees. squat was also a little diasapointing as my E1RM was at about 445. Anyway, I broke protocol and didnt do my power session wed, went ahead and tested today instead of friday so i didnt follow Rx completely although i dont think it really would have mattered. i was excited to test today so i went with it. i think there is probably some residual fatigue, especially low back/core. i just didnt feel like i was using all my strength, i felt a little flat and slow. i know my quads are stronger than that slow 425 showed, i just felt like i wasnt firing on all cylinders for some reason. I am going to submit a change of programming form to josh and request a 3 day program, reduce the training dose a bit and see if that helps. ill take next week off, as i seem to have developed some chronic hip tendontitis. once i come back week after next i will be 8 weeks out from Colorado State Championships.

cole
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Re: Cole's Work

#1689

Post by cole » Mon Dec 12, 2022 11:40 am

Monday, Dec 12th, 2022
DDSIP #2 1.1

Squat with Belt

345lbs x 3 @ 6
315lbs x 5 @ 6
Total x Stress: @ 0.88,
Central x Stress: @ 0.74

Notes: went with a wide stance here, knees very out. will probably bring in slightly next week, trying to find a stance that eases my achy hips a little

High Bar Squat

225lbs x 10 @ 7
Total x Stress: @ 0.57,
Central x Stress: @ 0.26

Notes: cardio!

1ct Pause Bench Press

250lbs x 5 @ 6
250lbs x 5 @ 6
250lbs x 5 @ 7
Total x Stress: @ 1.52,
Central x Stress: @ 1.12

Notes: same grip width, bench is locked in technique wise

Close Grip Bench Press

175lbs x 12 @ 8
175lbs x 12 @ 8
Total x Stress: @ 1.38,
Central x Stress: @ 0.5

Notes: well, that was an enormous pump. exceeded rpe but i wanted to do it as written bc im stubborn and its light.


--> Beginning of new cycle. This time I had much more input than the last 12 wk cycle. I modified quite a bit, with some advice on the DDS facebook forum. The cycle will be 9 weeks, leading up to the Colorado State Championships in Denver. First 3 weeks are a hypertrophy block that will look very similar to last cycle. I did not fight on that since im far out and i could use some hypertrophy. However, the last 2 blocks are strength blocks and will look very different. weeks 4,5 will be intro. weeks 6-8 strength blocks and week 9 taper. Ive adjusted the frequency to 3 days a week and included some DE work for pulls. Also squatting 3x week. Im excited for the strength blocks to start and hopeful I can peak a little better this time. Taper week was modified greatly, allowing for more freshness. Well see how this cycle goes. Today went ok, squats were a C+, bench a B+.

cole
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Location: Ft Collins, Colorado
Age: 40

Re: Cole's Work

#1690

Post by cole » Wed Dec 14, 2022 10:55 am

Wednesday, Dec 14th, 2022
DDSIP #2 1.2

Deadlift (conv)

405lbs x 1 @ 6
Total x Stress: @ 0.26,
Central x Stress: @ 0.33

Romanian Deadlift

245lbs x 10 @ 6
245lbs x 10 @ 7
Total x Stress: @ 1,
Central x Stress: @ 0.43

Middle Pin Bench Press

265lbs x 1 @ 5
225lbs x 7 @ 7
225lbs x 7 @ 7
Total x Stress: @ 1.24,
Central x Stress: @ 0.71

Notes: easy, should go up in load next time

Bench Press with Feet Up

155lbs x 12 @ 7
155lbs x 12 @ 7
Total x Stress: @ 1.1,
Central x Stress: @ 0.41

Notes: sheesh im glad i lowered the weight here....was supposed to be 175 like cg's were but these were hard enough


---> Some DOM's from monday session. I detrain quicker now than i used to. 3x per week will be a nice change though

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

#1691

Post by cole » Fri Dec 16, 2022 10:07 am

Friday, Dec 16th, 2022
Recovery Day

2ct Pause Squat

235lbs x 5 @ 1
235lbs x 5 @ 1
235lbs x 5 @ 1
Total x Stress: @ 0.79,
Central x Stress: @ 0.31

Notes: too easy for rpe but felt a good stretch and focused on staying over midfoot

Press

120lbs x 5 @ 5
120lbs x 5 @ 5
120lbs x 5 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.82

Notes: starting the progression here

Chins

215lbs x 5 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.13

Notes: bodyweight


--> Well, I was looking back on my upcoming DDS 9 week prep program, and I realized I have modified so much that it essentially isnt DDS anymore. Which brought me to the realization that I need to scratch it and go with a more tried and true approach, one that worked for me in my 2017 and 2018 meets where I had my #1 and #2 best meets, total wise. 44 week DDS did not bring the results I wanted on bench or squat, and the recent 12 week DDS didnt bring results on squat or pulls. I am gonna take a break from paying DDS and program for myself again, which is fun. I believe I have strength reserves at this point and feel 8 weeks would be a doable linear progression stretch. So I will be doing a TM for powerlifting approach, focusing on volume early, recovery session mid, and singles practice later week.

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

#1692

Post by cole » Mon Dec 19, 2022 1:49 pm

12/19
Volume

Squat - 305 x 5 x 5
Bench Press - 255 x 5 x 5
DL - 345 x 5

--> went well, feels good to do this structure. next week i will have to increase rest times, bench got a little harder than it should have been for week 1.


cole
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Re: Cole's Work

#1693

Post by cole » Wed Dec 21, 2022 11:16 am

12/21
Recovery

Pause Squat - 245 x 5 x 3
Press - 125 x 5 x 3
Chins - BW x 5 x 3

--> I love pressing. It will be fun to work back up in weight. Slight twinge in right SI joint. Same old same old. Going to the Avs game tonight in Denver. They are playing Montreal. GO AVS!

cole
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Re: Cole's Work

#1694

Post by cole » Fri Dec 23, 2022 10:17 am

12/23
Intensity

Squat - 355 x 1 x 5
Bench Press - 275 x 1 x 5
DL - 405 x 1, 315 x 5

--> Singles went well, really light to start with. Pulls were flying so after 405 I loaded up 500 just to feel it in my hands, decided to pull, went to the knees, then realized it would be too much of a fight to finish so I put it down. Did a back off set of 5 since I wont be doing any pulling on volume days from here on out.
--> Garage was absolutely freezing, basement ejector pit smells like shit, septic system is probably froze since it hasnt been over 0 degrees in 36 hours. Ridiculous.


cole
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Re: Cole's Work

#1695

Post by cole » Sun Dec 25, 2022 6:46 pm

going into week 2 for TM. I was reading Manveer's intermediate log for motivation on TMing as he got strong as hell doing that. I think placing importance on volume PR's is pivotal bc thats really how I get stronger. ie: increasing top singles every week doesnt do shit, you gotta put in the work. To date my volume PRs are:
Squat -380x5x5
Bench - 290x5x5
DL - 425x5, 405x3x3

I think those are good target goals to beat, not necessarily my 1RMs

Volume day tomorrow!

cole
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Re: Cole's Work

#1696

Post by cole » Mon Dec 26, 2022 10:20 am

12/26
Volume

Squat - 315 x 5 x 5
Bench Press - 260 x 5 x 5

--> Weights moved well today, for now going up 10 on lower and 5 on upper.
--> Had my usual 4 eggs, 2 packets oatmeal, and protein shake for breakfast then did this an hour later or so. Listened to Disturbed, FFDP, and Zombie.
--> Moved a zero gravity chair next to my platform so I can chill between sets...I guess I am a true powerlifter now. Changed rest times between sets to 5 minutes lower body, 4 minutes upper. Will have to adjust those up as the load increases.



cole
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Re: Cole's Work

#1697

Post by cole » Wed Dec 28, 2022 10:36 am

12/28
Recovery

Paused Squat - 250 x 5 x 3
Press - 130 x 5 x 3
Chins (+2.5lbs) - 5, 5, 5

--> Good recovery day today, squats were incredibly easy. Working on setting the back and trying not to get too horizontal in the bottom. I have a tendency to let the weight crush my upper body into my thighs, which makes it tough as the load increases thats usually how I end up stapled. Press went well, its such a technical lift. Using press 1.0 version really trying to utilize the bounce from start. Chins adding some weight week to week now. Ready for intensity day friday, weights are still pretty low there so I dont have any anxiety about it but I miss the "heavy" feeling.

cole
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Re: Cole's Work

#1698

Post by cole » Fri Dec 30, 2022 12:08 pm

12/30
Intensity

Squat - 365 x 1 x 5
Bench Press - 285 x 1 x 5
DL - 415 x 1, 325 x 5

--> Squat singles were cake. Last set was a little off mid foot and hit upright on the ascent. Otherwise, I probably could have done this with 405 but I am working back up conservatively since I have a meet coming up. Bench singles felt tight. Shoulder holding up very well. DL single also easy, back off set way too easy. The only issue I had today was that 5 min is a little too long in between sets for intensity day, and I wasnt wearing enough clothes so I was getting actually cold in my garage. Just devoured a huge bowl of shepards pie and a protein shake. Next weeks volume day plan is 325 for squats and 265 for bench.


cole
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Re: Cole's Work

#1699

Post by cole » Mon Jan 02, 2023 7:02 pm

1/2/2023
Volume

Squat - 325 x 5 x 5
Bench Press - 265 x 5 x 5

--> Squats were easy, bench was medium, and life was hard today. Way too high of stress outside of the gym. Gotta get that under control. Had to train at 7pm, first chance I got all day. My preference is morning, but it didnt really affect performance

cole
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Re: Cole's Work

#1700

Post by cole » Wed Jan 04, 2023 7:17 pm

1/4
Recovery

Pause Squat - 260 x 5 x 3
Press - 135 x 5 x 3
Chins + 5lb - 5, 5, 5

--> Press felt easy, still working on the bar bounce. v 1.0 . Had to do this again after dinner due to work. Work has been super busy and I need to find some decent help. Ate sooo much for dinner. Was my sons 16th bday today and we gave him a car. Its a 20 year old mustang, but still pretty cool car for a teen. BW around 225 so Ill need to watch my weight so I can compete in the 100kg class next month.


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