It is hard. And I doubt we are truly ever "done" since they will continue to screw up after they leave, although at least they will be 18 and legally I wont be repsonsible when they screw up. 100mph is scary. I told him he doesnt have the right to put others in danger like that. I have two more boys in the pipleline waiting to be teenagers. @JohnHelton story of smashing his sons xbox on the driveway cracked me up bc ive been sooo close to doing that myself so many times. I had my nuts cut off a few years ago so at least i know we arent having any more (that would be mine anyway). You are a few years ahead of me, so congrats and enjoy your empty nest! Do you miss them being young?KarlM wrote: ↑Mon Feb 05, 2024 8:04 pm
Parenting is fun. Lol. Sorry but this anecdote made me laugh. Freaking kids. Raising two boys and one step daughter is by far the hardest thing I’ve ever done. Youngest son is 17 and is back with his mom in San Diego. I am almost “done”, lol. Every time my wife and I hear a crying child I’ll ask her if she wants another and she will respond hell no!
Cole's Data Driven Strength
Moderator: Chebass88
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Re: Cole's Work
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Re: Cole's Work
The joys of parenting.cole wrote: ↑Tue Feb 06, 2024 5:15 amIt is hard. And I doubt we are truly ever "done" since they will continue to screw up after they leave, although at least they will be 18 and legally I wont be repsonsible when they screw up. 100mph is scary. I told him he doesnt have the right to put others in danger like that. I have two more boys in the pipleline waiting to be teenagers. @JohnHelton story of smashing his sons xbox on the driveway cracked me up bc ive been sooo close to doing that myself so many times. I had my nuts cut off a few years ago so at least i know we arent having any more (that would be mine anyway). You are a few years ahead of me, so congrats and enjoy your empty nest! Do you miss them being young?KarlM wrote: ↑Mon Feb 05, 2024 8:04 pm
Parenting is fun. Lol. Sorry but this anecdote made me laugh. Freaking kids. Raising two boys and one step daughter is by far the hardest thing I’ve ever done. Youngest son is 17 and is back with his mom in San Diego. I am almost “done”, lol. Every time my wife and I hear a crying child I’ll ask her if she wants another and she will respond hell no!
When I smashed the XBox, my son was still in middle school. I won that battle, but lost the war, so to speak. He still plays a lot of video games, but we made a deal with him regarding rules and grades. If he got bad grades, then he lost the privilege. He ended up graduating in the top 10 of his class and is now at the University of Texas studying physics and math. We can't really complain about the gaming any more.
I miss my kids, but I wouldn't go backwards. The empty nest is great
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Re: Cole's Work
@JohnHelton thats funny man haha...luckily my house is not near that dramatic.
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Re: Cole's Work
2/6/24
DDS 1, Intro week
2ct Pause squat
265x1@4
250x6
High Bar Squat
205x6x2
1ct Bench
225x1@4
215x6
Feet up Bench
165x6x2
DB Press
30'sx12x2
notes: dumbells pretty light..might have to go bb. another easy day but working on the movement pattern and bracing. enjoying the low fatigue
DDS 1, Intro week
2ct Pause squat
265x1@4
250x6
High Bar Squat
205x6x2
1ct Bench
225x1@4
215x6
Feet up Bench
165x6x2
DB Press
30'sx12x2
notes: dumbells pretty light..might have to go bb. another easy day but working on the movement pattern and bracing. enjoying the low fatigue
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Re: Cole's Work
2/7/24
DDS 1, Intro Week
2ct Pause DL
295x3@4, 280x5
RDL
185x8
TnG Bench
215x2@4, 205x6
Chins
5, 5
DB side raise
15's x12x2
BB Curls
65x10x2
notes: Not the type of training i am used to and my muscles get pumped. lats were cramping bad today, made chins tough. curls were too heavy, i super set the chins/side raises/curls to save on time. good first week of DDS training. next couple weeks are climb weeks so the rpe and volume will go up a little.
DDS 1, Intro Week
2ct Pause DL
295x3@4, 280x5
RDL
185x8
TnG Bench
215x2@4, 205x6
Chins
5, 5
DB side raise
15's x12x2
BB Curls
65x10x2
notes: Not the type of training i am used to and my muscles get pumped. lats were cramping bad today, made chins tough. curls were too heavy, i super set the chins/side raises/curls to save on time. good first week of DDS training. next couple weeks are climb weeks so the rpe and volume will go up a little.
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Re: Cole's Work
haha yea i guess i do have a tendency to be negative. muscle pumps are a good thing!!!! i just am so used to powerlifting that any high rep shit where i dont have to valsalva to do it feels weird
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Re: Cole's Work
Saturday, Feb 10th, 2024
DDS 1 - Build Block, Climb Week
Squat with Belt
315lbs x 1 @ 5
300lbs x 6 @ 6
300lbs x 6 @ 6
Total x Stress: @ 1.62,
Notes: *i had my 17 year old check my depth and speed on the squat primer rep, he said it was fast. duh, its light. back off sets felt good though and these isolation slots are making me feel the burn. kind of a nice change from TM.
Split Squat
45lbs x 8 @ 8
45lbs x 8 @ 8
Total x Stress: @ 1.52,
Notes: these are tough - lots of balance and tons of DOMS
Tempo Bench Press
215lbs x 1 @ 5
204lbs x 5 @ 6
Total x Stress: @ 0.8,
Incline Push Up
x 12 @ 6
x 12 @ 6
Notes: just playing around
DDS 1 - Build Block, Climb Week
Squat with Belt
315lbs x 1 @ 5
300lbs x 6 @ 6
300lbs x 6 @ 6
Total x Stress: @ 1.62,
Notes: *i had my 17 year old check my depth and speed on the squat primer rep, he said it was fast. duh, its light. back off sets felt good though and these isolation slots are making me feel the burn. kind of a nice change from TM.
Split Squat
45lbs x 8 @ 8
45lbs x 8 @ 8
Total x Stress: @ 1.52,
Notes: these are tough - lots of balance and tons of DOMS
Tempo Bench Press
215lbs x 1 @ 5
204lbs x 5 @ 6
Total x Stress: @ 0.8,
Incline Push Up
x 12 @ 6
x 12 @ 6
Notes: just playing around
Last edited by cole on Tue Feb 13, 2024 3:29 pm, edited 2 times in total.
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Re: Cole's Work
Sunday, Feb 11th, 2024
DDS 1 - Build Block, Climb Week
Deadlift (conv)
345lbs x 1 @ 5
325lbs x 5 @ 6
Total x Stress: @ 0.77,
Notes: woke up super early, was a little tired for this. overall it was easy though and im just building some work capacity right now Top
Stiff Leg Deadlift
245lbs x 6 @ 6
245lbs x 6 @ 7
Total x Stress: @ 1.03,
3ct Pause Bench Press
205lbs x 3 @ 5
195lbs x 4 @ 6
Total x Stress: @ 0.71,
Pendlay Row
95lbs x 10 @ 6
95lbs x 10 @ 6
95lbs x 10 @ 6
Notes: pump!
DDS 1 - Build Block, Climb Week
Deadlift (conv)
345lbs x 1 @ 5
325lbs x 5 @ 6
Total x Stress: @ 0.77,
Notes: woke up super early, was a little tired for this. overall it was easy though and im just building some work capacity right now Top
Stiff Leg Deadlift
245lbs x 6 @ 6
245lbs x 6 @ 7
Total x Stress: @ 1.03,
3ct Pause Bench Press
205lbs x 3 @ 5
195lbs x 4 @ 6
Total x Stress: @ 0.71,
Pendlay Row
95lbs x 10 @ 6
95lbs x 10 @ 6
95lbs x 10 @ 6
Notes: pump!
Last edited by cole on Tue Feb 13, 2024 3:33 pm, edited 1 time in total.
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Re: Cole's Work
Some Notes to jot down:
Primary variables for strength approach
High load
High velocity
low volume
farther from failure
Primary variables for hypertrophy
high volume
low load
closer to failure
Progression
-load progression is best for strength
-begin w/lower volumes and titrate up as tolerated
-ensure set quality, correct proximity to failure (rpe), exercise selection, and intent are optimized before making changes.
velocity
-early reps in the set are more favorable for strength
-high velocity is favorable strength.
-fast eccentric while maintaining control assists concentric
Primary variables for strength approach
High load
High velocity
low volume
farther from failure
Primary variables for hypertrophy
high volume
low load
closer to failure
Progression
-load progression is best for strength
-begin w/lower volumes and titrate up as tolerated
-ensure set quality, correct proximity to failure (rpe), exercise selection, and intent are optimized before making changes.
velocity
-early reps in the set are more favorable for strength
-high velocity is favorable strength.
-fast eccentric while maintaining control assists concentric
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Re: Cole's Work
Tuesday, Feb 13th, 2024
DDS 1 - Build Block, Climb Week
2ct Pause Squat
275lbs x 3 @ 5
260lbs x 4 @ 6
260lbs x 4 @ 6
Total x Stress: @ 1.07,
Notes: Easy and crisp, focusing on velocity
High Bar Squat
225lbs x 6 @ 6
225lbs x 6 @ 6
Total x Stress: @ 0.95,
Notes: skill/hypertrophy slot
1ct Pause Bench Press
245lbs x 1 @ 5
235lbs x 4 @ 5
235lbs x 4 @ 6
Total x Stress: @ 1.23,
Notes: grip index finger on ring
Bench Press with Feet Up
175lbs x 6 @ 5
175lbs x 6 @ 6
175lbs x 6 @ 7
Total x Stress: @ 1.33,
Notes: not much rest between sets
Session notes: Didnt feel hard at all, but i dont under estimate the work done. I have really changed mind sets starting with this revamping of my programming and reintergration to Data Driven Strength (I wish I never stopped in the first place). Focusing more on velocity, technique, and intent for the comp movements, and focusing more on mind-muscle connection for the skill and hypertrophy slots.
DDS 1 - Build Block, Climb Week
2ct Pause Squat
275lbs x 3 @ 5
260lbs x 4 @ 6
260lbs x 4 @ 6
Total x Stress: @ 1.07,
Notes: Easy and crisp, focusing on velocity
High Bar Squat
225lbs x 6 @ 6
225lbs x 6 @ 6
Total x Stress: @ 0.95,
Notes: skill/hypertrophy slot
1ct Pause Bench Press
245lbs x 1 @ 5
235lbs x 4 @ 5
235lbs x 4 @ 6
Total x Stress: @ 1.23,
Notes: grip index finger on ring
Bench Press with Feet Up
175lbs x 6 @ 5
175lbs x 6 @ 6
175lbs x 6 @ 7
Total x Stress: @ 1.33,
Notes: not much rest between sets
Session notes: Didnt feel hard at all, but i dont under estimate the work done. I have really changed mind sets starting with this revamping of my programming and reintergration to Data Driven Strength (I wish I never stopped in the first place). Focusing more on velocity, technique, and intent for the comp movements, and focusing more on mind-muscle connection for the skill and hypertrophy slots.
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Re: Cole's Work
Wednesday, Feb 14th, 2024
DDS 1 - Build Block, Climb Week
2ct Pause Deadlift (conv)
305lbs x 3 @ 5
290lbs x 4 @ 6
Total x Stress: @ 0.71,
Notes: focus on flat back
Romanian Deadlift
205lbs x 8 @ 7
205lbs x 8 @ 7
Total x Stress: @ 1.21,
Notes: light hypertrophy
Touch & Go Bench Press
225lbs x 2 @ 5
215lbs x 6 @ 6
215lbs x 6 @ 6
Total x Stress: @ 1.49,
Notes: focus on arch and quick controlled eccentric
Chins
0lbs x 5 @ 8
0lbs x 5 @ 8
0lbs x 5 @ 8
Notes: bodyweight
***End of week 2. Next week is another climb week, should be about the same volume maybe slightly higher rpe although i havent looked ahead really. Logging on the DDS spreadsheet and RTS app. I like the visuals of the DDS spreadsheet but I like the stress index on the RTS.
DDS 1 - Build Block, Climb Week
2ct Pause Deadlift (conv)
305lbs x 3 @ 5
290lbs x 4 @ 6
Total x Stress: @ 0.71,
Notes: focus on flat back
Romanian Deadlift
205lbs x 8 @ 7
205lbs x 8 @ 7
Total x Stress: @ 1.21,
Notes: light hypertrophy
Touch & Go Bench Press
225lbs x 2 @ 5
215lbs x 6 @ 6
215lbs x 6 @ 6
Total x Stress: @ 1.49,
Notes: focus on arch and quick controlled eccentric
Chins
0lbs x 5 @ 8
0lbs x 5 @ 8
0lbs x 5 @ 8
Notes: bodyweight
***End of week 2. Next week is another climb week, should be about the same volume maybe slightly higher rpe although i havent looked ahead really. Logging on the DDS spreadsheet and RTS app. I like the visuals of the DDS spreadsheet but I like the stress index on the RTS.
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Re: Cole's Work
Excited to see how your second round with DDS goes! Are they programming in conditioning stuff too?
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Re: Cole's Work
Hey Karl, Im excited too - very motivated. First go around was 43 weeks 1:1 with Zac in 2020. 2nd go around was DDSIP in late 2022 for 12 week cycle. This is actually my 3rd go around. I am one of those fools that jumps from SS to BBM to DDS......you would think I would know better by now. In all honesty, SS needs to be in the rear view mirror. Its good for beginners and for a quick LP after a layoff or rehab. BBM just has too much volume for me to thrive, although they are starting to implement more low fatigue style like DDS. I really think the DDS method is the most comprehensive out there and I will hopefully just stick with it now for a few years to actually make some gains.
As far as cardio goes, these are their exact words:
"We encourage an active lifestyle, and if you choose to accomplish that via structured cardio, go for it. However, for strength/muscle growth goals, cardio is not required.
If you have serious cardio goals (e.g., 10K race training), that is okay as well. Over time, our individualization process will take care of how to best program your lifting while also pursuing your cardio goals. If you are regularly performing cardio, we encourage you to not make large short-term (i.e., week-to-week) spikes in cardio workload. Doing so will add noise to your training data (making the individualization process less accurate) and may increase injury risk.
If you are simply doing cardio for health reasons, the below are general protocols you may find to be useful:
Low to Moderate Intensity Steady State
This can be performed on your modality of choice (e.g., cycling, elliptical, jogging). Go at a pace in which you can speak but you could not hold a proper conversation (~RPE 6). We typically prescribe this for 20-40 minutes.
Interval Training
This can be performed on your modality of choice (cycling, elliptical, jogging). Perform 90-100% effort “sprints” followed by very slow recovery. A work:rest ratio of 1:5 is often a good starting point (e.g., 15 seconds cycle sprint followed by 75 seconds slow cycling). We typically prescribe this for 6-12 rounds.
To minimize the interference cardio has with your strength/muscle growth gains, follow the below:
1) Cycling/elliptical may be preferable over running as they causes less muscle damage.
2) If possible, separate lifting and cardio by 24+ hours.
3) If #2 is not possible, avoid performing cardio within the 12hours before lower body lifting.
4) If lifting and cardio are completed in the same session, perform lifting first."
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Re: Cole's Work
2/15
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
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Re: Cole's Work
Saturday, Feb 17th, 2024
DDS 1 - Build Block, Climb Week
Squat with Belt
340lbs x 1 @ 7
305lbs x 4 @ 6
305lbs x 4 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.55
Notes: felt crisp and explosive, reminded me i used to be an athlete!
High Bar Squat
225lbs x 6 @ 6
225lbs x 6 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.64
Notes: easy, fast
Tempo Bench Press
225lbs x 1 @ 6
215lbs x 4 @ 7
Total x Stress: @ 0.99,
Central x Stress: @ 1.08
Notes: rpe is tough with long pauses
Press
95lbs x 10 @ 7
95lbs x 10 @ 8
95lbs x 10 @ 9
Total x Stress: @ 2.08,
Central x Stress: @ 0.79
Notes: burn! pump!
***Got interrupted a million times today, had to split squat and bench sessions so I could drive to the store for donuts bc the wife wanted me to get stuff for the kids play date. Turns out Sat and Sun may not be good days after all to try to get my main comp movements done. May go back to M/T/TH/F.
DDS 1 - Build Block, Climb Week
Squat with Belt
340lbs x 1 @ 7
305lbs x 4 @ 6
305lbs x 4 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.55
Notes: felt crisp and explosive, reminded me i used to be an athlete!
High Bar Squat
225lbs x 6 @ 6
225lbs x 6 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.64
Notes: easy, fast
Tempo Bench Press
225lbs x 1 @ 6
215lbs x 4 @ 7
Total x Stress: @ 0.99,
Central x Stress: @ 1.08
Notes: rpe is tough with long pauses
Press
95lbs x 10 @ 7
95lbs x 10 @ 8
95lbs x 10 @ 9
Total x Stress: @ 2.08,
Central x Stress: @ 0.79
Notes: burn! pump!
***Got interrupted a million times today, had to split squat and bench sessions so I could drive to the store for donuts bc the wife wanted me to get stuff for the kids play date. Turns out Sat and Sun may not be good days after all to try to get my main comp movements done. May go back to M/T/TH/F.
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Re: Cole's Work
Sunday, Feb 18th, 2024
DDS 1 - Build Block, Climb Week
Deadlift (conv)
365lbs x 1 @ 7
325lbs x 4 @ 6
Total x Stress: @ 0.89,
Notes: did these pretty early and felt a little under warmed up
Stiff Leg Deadlift
245lbs x 6 @ 6
245lbs x 6 @ 6
Total x Stress: @ 0.95,
3ct Pause Bench Press
215lbs x 3 @ 6
205lbs x 4 @ 7
Total x Stress: @ 0.96,
Notes: fine
Pendlay Row
115lbs x 10 @ 7
115lbs x 10 @ 7.5
115lbs x 10 @ 8
Total x Stress: @ 1.89,
DDS 1 - Build Block, Climb Week
Deadlift (conv)
365lbs x 1 @ 7
325lbs x 4 @ 6
Total x Stress: @ 0.89,
Notes: did these pretty early and felt a little under warmed up
Stiff Leg Deadlift
245lbs x 6 @ 6
245lbs x 6 @ 6
Total x Stress: @ 0.95,
3ct Pause Bench Press
215lbs x 3 @ 6
205lbs x 4 @ 7
Total x Stress: @ 0.96,
Notes: fine
Pendlay Row
115lbs x 10 @ 7
115lbs x 10 @ 7.5
115lbs x 10 @ 8
Total x Stress: @ 1.89,
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Re: Cole's Work
Tuesday, Feb 20th, 2024
DDS 1 - Build Block, Climb Week
2ct Pause Squat
285lbs x 3 @ 6
265lbs x 4 @ 5
265lbs x 4 @ 6
Total x Stress: @ 1.19,
Split Squat
45lbs x 8 @ 7
45lbs x 8 @ 7
Notes: glutes cramping!
1ct Pause Bench Press
255lbs x 1 @ 6
235lbs x 5 @ 6
235lbs x 5 @ 7
Total x Stress: @ 1.56,
Notes: top single flew
Bench Press with Feet Up
185lbs x 6 @ 7
185lbs x 6 @ 7
185lbs x 6 @ 7
Notes: no belt
***Felt a little groggy today and havent been sleeping too well but the strength was there and im glad i got it done early.
DDS 1 - Build Block, Climb Week
2ct Pause Squat
285lbs x 3 @ 6
265lbs x 4 @ 5
265lbs x 4 @ 6
Total x Stress: @ 1.19,
Split Squat
45lbs x 8 @ 7
45lbs x 8 @ 7
Notes: glutes cramping!
1ct Pause Bench Press
255lbs x 1 @ 6
235lbs x 5 @ 6
235lbs x 5 @ 7
Total x Stress: @ 1.56,
Notes: top single flew
Bench Press with Feet Up
185lbs x 6 @ 7
185lbs x 6 @ 7
185lbs x 6 @ 7
Notes: no belt
***Felt a little groggy today and havent been sleeping too well but the strength was there and im glad i got it done early.
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Re: Cole's Work
Wednesday, Feb 21st, 2024
DDS 1 - Build Block, Climb Week
2ct Pause Deadlift (conv)
315lbs x 3 @ 6
295lbs x 3 @ 6
Total x Stress: @ 0.78,
Notes: really working on pulling all slack out of the bar before i initiate the pull. helps to keep hips pretty high and extend arms all the way.
Dumbbell Single Leg Romanian Deadlift
30lbs x 8
30lbs x 8
Notes: the program reads for db RDL so i have been doing BB but i was thinking between conv DL, pause DL, and SLDL, adding bbRDL may be too much hip hinging. therefore i switched back to the recommended dumbell single leg version, much like the single leg split squat i am doing for my squat hypertrophy. i like it but i need heavier dumbells as 30s are too light.
Touch & Go Bench Press
235lbs x 2 @ 5
225lbs x 4 @ 5
225lbs x 4 @ 6
Total x Stress: @ 1.13,
Notes: pretty easy
Chins
x 5
x 5
x 5
***Week 3 over. Now on to the attack week of the Build Block. RPE goes up a bit on top singles but not much else changes. Next block is the Perform block and may have more volume, I have not peeked at it yet.
DDS 1 - Build Block, Climb Week
2ct Pause Deadlift (conv)
315lbs x 3 @ 6
295lbs x 3 @ 6
Total x Stress: @ 0.78,
Notes: really working on pulling all slack out of the bar before i initiate the pull. helps to keep hips pretty high and extend arms all the way.
Dumbbell Single Leg Romanian Deadlift
30lbs x 8
30lbs x 8
Notes: the program reads for db RDL so i have been doing BB but i was thinking between conv DL, pause DL, and SLDL, adding bbRDL may be too much hip hinging. therefore i switched back to the recommended dumbell single leg version, much like the single leg split squat i am doing for my squat hypertrophy. i like it but i need heavier dumbells as 30s are too light.
Touch & Go Bench Press
235lbs x 2 @ 5
225lbs x 4 @ 5
225lbs x 4 @ 6
Total x Stress: @ 1.13,
Notes: pretty easy
Chins
x 5
x 5
x 5
***Week 3 over. Now on to the attack week of the Build Block. RPE goes up a bit on top singles but not much else changes. Next block is the Perform block and may have more volume, I have not peeked at it yet.
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Re: Cole's Work
2/22
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 223
waist: 40"
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 223
waist: 40"