Cole's Data Driven Strength

[cole]

Wednesday, Jul 26th, 2023

2ct Pause Squat

225lbs x 4 @ 6
250lbs x 4 @ 7
275lbs x 4 @ 8
Total x Stress: @ 1.62,

Notes: relatively easy. top set good though

Touch & Go Bench Press

185lbs x 5 @ 6
200lbs x 5 @ 7
215lbs x 5 @ 8
Total x Stress: @ 1.74,

Notes: felt good and stress level low. need more volume

SLDL

185lbs x 5 @ 7
185lbs x 5 @ 7
185lbs x 5 @ 7
Total x Stress: @ 1.95,

Notes: working through the ROM where i have sensation of low back discomfort from about mid shin to waist



*Additional notes: Done with this week 1 intro. Going camping for the next 3 days

[cole]

Sunday, Jul 30th, 2023

Squat with Belt

295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
Total x Stress: @ 3.23,

Notes: Not bad just trying to get some volume in and get work capacity back up


​​​​​​​Touch & Go Bench Press

235lbs x 5 @ 7
235lbs x 5 @ 7
235lbs x 5 @ 7
235lbs x 5 @ 7
235lbs x 5 @ 7
Total x Stress: @ 3.22,

Notes: Same....need more work capacity. I am out of shape

[cole]

Tuesday, Aug 1st, 2023

Deadlift (conv)

315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 3.21,
Central x Stress: @ 2.64

Notes: pulls do not feel great, really rusty and I have a lot of hesitation from ground to knee level due to achy and stiff low back. probably just need to get stronger

Press

135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
Total x Stress: @ 3.19,
Central x Stress: @ 2.61

Notes: went pretty easy all reps

[cole]

Thursday, Aug 3rd, 2023

2ct Pause Squat

265lbs x 5 @ 7
265lbs x 5 @ 7
265lbs x 5 @ 7
Total x Stress: @ 1.94,


Bench Press with Chains

185lbs x 5 @ 7
185lbs x 5 @ 7
185lbs x 5 @ 7
Total x Stress: @ 1.95,


Chins

10lbs x 5 @ 7
10lbs x 5 @ 7
10lbs x 5 @ 7
Total x Stress: @ 1.73,

[cole]

8/6

Squat
305 x 4 x 3

TnG Bench
240 x 4 x 3

DL conv
345 x 2, 315 x 4


Notes: Was supposed to do 75% for 4's. Squats and bench went ok, I felt a little flat. Pulls came around and for some reason the bar was sticking to the ground. Maybe it was the 315x5x5 I did 6 days ago. Yikes I guess my 40 year old ass is volume sensitive. I will plan on repeating this next week with the hopes of getting all 3 sets at 345 but if not I will have to adjust the TM for DL.

[cole]

8/7

Cardio

treadmill - 30 minutes @ 3.5 mph w/6.5% grade

notes: Actually got a little sweaty but still not breathing hard. I need to eat less food. I am getting fat. My dad is fat and I dont want his belly by the time I am his age.

[cole]

8/8

Squat
275x5, 285x5, 295x5, 275x5

SLDL
135x5x3 sets


Notes: Went with some really light pulls after squatting to try and stretch/get blood flow to the low back, and also work through that range of motion to show myself im not broken. Squatting 295 is not hard, but low back has been chronically achy and stiff since march. May have to change the plan up here if things dont turn around soon. I dont want to de train even more, but ill go full on rehab if thats what it takes

[cole]

I ended up logging over at SS while I was doing TM for ~12 weeks in preparation for a meet I signed up for this Feb. I dropped out of the meet for several reasons. I got COVID right after Xmas and stopped training for a week or so. Also, I had started on TRT in November after what I was told was low T (385 ng/dl labs) and just before COVID hit I got slammed with severe anxiety, mood issues and ED from the T. So between coming off the T, recovering from COVID, and losing about 30 pounds I decided that the meet wouldn't be too much fun. Thankfully Ive been off the T injections for over a month and Im back to normal now. So I thought I would start logging my training again. Im starting tomorrow with Data Driven Strength (again) doing their Infinity programming.

[KarlM]

@cole , nice to see you back and logging. Congrats on the weight loss! Your wife must be happy

Sounds like TRT didn’t treat you well…

[cole]

@cole , nice to see you back and logging. Congrats on the weight loss! Your wife must be happy

Sounds like TRT didn’t treat you well…

Thanks Karl, I was hoping to see you at State Championships. Next time.

I got up to 245 while on T. I think that was part of the problem but yes overall it was not a good experience. Im not sure if I was just dosed incorrectly or more likely never needed it to begin with. Now Im back to 215 and im much healthier at this weight, more energy and sleeping better too.

[Skid]

Good for you Cole that you're feeling better! Great to see you back!

[JohnHelton]

Glad to have you back. Interesting about the TRT. I have been on it since November and haven't had any of those issues. I just did my first blood work for the doctor, so hopefully that comes back okay. I have been trying to lose weight for the last two weeks and that hasn't been going well, except that my waist is shrinking while my weight stays the same. By my calculations, I am hitting all time highs in terms of LBM. So that is cool. However, the weight doesn't benefit my running goals. Oh well.

[cole]

Glad to have you back. Interesting about the TRT. I have been on it since November and haven't had any of those issues. I just did my first blood work for the doctor, so hopefully that comes back okay. I have been trying to lose weight for the last two weeks and that hasn't been going well, except that my waist is shrinking while my weight stays the same. By my calculations, I am hitting all time highs in terms of LBM. So that is cool. However, the weight doesn't benefit my running goals. Oh well.

That was the first thing I noticed when on TRT...my weight just exploded. You will have to keep me updated. What was your original T level in your first labs? What dose do they have you on? They put me on 180mg/wk which must have been too much bc I went bat shit crazy lol

[JohnHelton]

Glad to have you back. Interesting about the TRT. I have been on it since November and haven't had any of those issues. I just did my first blood work for the doctor, so hopefully that comes back okay. I have been trying to lose weight for the last two weeks and that hasn't been going well, except that my waist is shrinking while my weight stays the same. By my calculations, I am hitting all time highs in terms of LBM. So that is cool. However, the weight doesn't benefit my running goals. Oh well.

That was the first thing I noticed when on TRT...my weight just exploded. You will have to keep me updated. What was your original T level in your first labs? What dose do they have you on? They put me on 180mg/wk which must have been too much bc I went bat shit crazy lol

My T was in the low 300s. Not clinical but low for me. My libido had disappeared for a couple years, and I was always tired. I am on 200mg/wk now. I would guess it will lead to gains in the gym, but that isn't why I did it.

[cole]

@JohnHelton

Let me know what your lab shows after 2 months on T. I bet its over 1000 with that dose. I just did my 2nd lab 1 month after stopping injections and it came back 430. That's higher than my original lab, maybe i still have some left in my body (hard to believe after 1 month removed) or maybe the weight loss helped bring it up.

I'm super interested to follow along since I have had some of the symptoms you mentioned before....

[cole]

2/3/24
DDS 1, Intro week

Squat w/belt
295x1@4, 275x6

Split Squats
45x8x2

Tempo Bench
205x1@4, 195x6

Deficit pushups
bw x 12x2

Tricep Extension
20's x 12x2


notes: all really light for intro week, top singles were not there for a challenge of any kind but rather a calibration, or even a primer rep if you will. did some novel movements that i have never really done so well see how the DOMS are.

Had to sell my 17 year old's mustang this morning after he's had two speeding tickets in 3 months, the last one he was going 100mph. He walked to work in the rain today despite me offering to take him. I guess he really "taught me a lesson" by doing that. Parenting is fun.

[JohnHelton]

Are you doing the Infinity Program or the All Access program?

[cole]

Are you doing the Infinity Program or the All Access program?

Infinity Programming. Really nice spreadsheet and data analysis

[cole]

2/4/24
DDS 1, intro week

DL conv
325x1@4, 305x6

SLDL
225x6x2

3ct Bench
195x3@4, 185x4

Rows (strict)
95x10x2


notes: Serious DOMS in the glutes, pecs, and tris from yesterdays session. today went well, light and easy and working trying to produce more force by moving the bar quickly

[KarlM]

Had to sell my 17 year old's mustang this morning after he's had two speeding tickets in 3 months, the last one he was going 100mph. He walked to work in the rain today despite me offering to take him. I guess he really "taught me a lesson" by doing that. Parenting is fun.

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!