Cole's Data Driven Strength

[Manveer]

90% of 1RM for a triple is usually a max effort or close to it. So your 1RM is probably much higher.

[cole]

90% of 1RM for a triple is usually a max effort or close to it. So your 1RM is probably much higher.

i must suck at max effort singles then. also shows my inexperience

[cole]

11-15
intensity lower

squat
385x3 (@8)
385x3 (@9)

DL
405x3 (@7)
405x3 (@8)

*feeling a little burned out, weights felt a little heavier than i wish they did. all my lifts are feeling a little off except bench right now so its probably good timing to take the next 4-5 days off so im fresh for my new programming that starts next week.

[cole]

11-20

squat- @rpe 7.5
320X6 @6
320X6
320X6
320X6 @7

tng bench- @rpe 7
235x8 @6
235x8
235x8
235x8 @7.5

paused DL- @ rpe 7
315x6 (@7)
315x6
315x6 (@rpe 9 oops)

*notes: first day of new rpe based block programming. squats were very fast and easy, in fact after review of video i realized they were sloppy and i tightened it up after. bench also easy but burns. who does 8s????? dat burn tho. paused DL i overshot. 1st set was easy but i guess ol' TM didnt prepare me much for any pulling volume. drank my earl grey tea and 5g creatine for my pre, got done in a little over an hour which is nice, and feelin good. protein shake and off to bed.

[Wilhelm]

Hope your new programming is good for you, cole.


I'm just dipping my toe in the rpe waters rating easy singles.
If you ever have time, could you outline or summarize your new program?

[cole]

Wilhelm, it's like any other program in that It starts with higher rep more volume and tapers off the volume while steadily increasing intensity (for a mini peak I guess) then basically starts over only with higher weights bc theoretically your going to be able to lift more weight at a @7 the secondncycle. Basically high Volume high frequency where I'm training in the 7-8rpe range. Squat press pull 3 times a week. All comp lifts once a week, variants as assistance work after. Koolaid wrote it up for me.

[Wilhelm]

Nice. I was becomming more familiar with blocks from reading Scientific Principals of Strength Training.
I definitley saw results from my mini volume block i have done so far.
Round about march i will start on a long range plan of blocks. Starting to think about variants now.

[KarlM]

Good old linear periodization! When I'm done with HLM stuff, I'll probably try a couple rounds of an autoregulated linear periodization scheme.

[cole]

Good old linear periodization! When I'm done with HLM stuff, I'll probably try a couple rounds of an autoregulated linear periodization scheme.

Can't go wrong with HLM. I did that for 14 Weeks and saw my best gainz

[cole]

11-22

Tempo Squat 3-0-3 - @7
275x6 (@cardio)
295x6 (@more cardio)
305x6 (@7)

press - @7
145x6
145x6
145x6

pendlay rows
185x8 (@6.5)
185x8
185x8
185x8 (@7)

notes: tempo squats suck. this one took me about 50 minutes. was supposed to do cg bench also but i seem to be doing ok on my bench at 2x a week and i want to include overhead pressing at least 1x week. still suck at rating rpe

[KoolaidMannn]

Damn I don’t understand how you lift so quickly, guess I just dick around too much

[cole]

Damn I don’t understand how you lift so quickly, guess I just dick around too much

you are pushing heavier weights than me so you prob rest a little longer.

[cole]

11-24

comp bench press @7.5
255x6 @6
255x6
255x6
255x6 @7.5

comp DL @7.5
335x5 @6
335x5
335x5
335x5 @7

paused squat @7
300x5 @7
300x5
300x5 @7.5

notes: end of 1st week of this cycle. went light on dead lifts bc i know the volume will sneak up on me and DOMS...RPE is basically % for me right now. so a rpe 7 is basically my 1RM at 70%. ive been trying to judge how much i have left in the tank too, so usually between 2-5 reps is what ive been coming up with. although i doubt ive ever even tried a true rpe 10 yet so things are tough to judge. anyway, i like the higher volume lower intensity, its a good change. not sure if it will equate to better gainz than TM but definently more enjoyable.

[cole]

11-27

Comp Squat
390x1 @7
300x5
325x5
345x5
300x5
300x5

Close Grip Bench Press
235x5
235x5
235x5

Pause DL
315x5
315x5
315x5

notes: squat single easy. i could 5 rep that, but then the rpe would be a 6, and a 6 just seemed too easy. 390 is still work for me.

[KarlM]

Nice work Cole. Bar path looked nice and straight.

[cole]

Nice work Cole. Bar path looked nice and straight.

thanks karl. you are the man

[cole]

11-29

comp bench press
305x1 (@ 6 or 7)
235x5
255x5
270x5
235x5
235x5

paused squat
300x5
300x5
300x5

pendlay rows
205x5
205x5
205x5

press
145x5
145x5
145x5

notes: took 1hr 15 min, which is about max bc my old lady has been home all day with kids and i cant justify being out there any longer

[MattimusMaximus]

Damn that was a fast single! Nicely done Cole!

[cole]

Damn that was a fast single! Nicely done Cole!

Thanks Matt. It must be the exodus shirt

[cole]

12-1

Comp DL
405x1 @7
315x5
335x5
360x5
315x5
315x5

pin bench press
235x5
235x5
235x5

pin squat
300x5
300x5
300x5


top DL single: