Cole's Data Driven Strength

[cole]

Thursday, Apr 6th, 2023
1.3

High Bar Squat

275lbs x 4 @ 7
275lbs x 4 @ 7
275lbs x 4 @ 7
Total x Stress: @ 1.95,
Central x Stress: @ 1.85

Notes: I suck at these

Touch & Go Bench Press

225lbs x 5 @ 7
225lbs x 5 @ 7
225lbs x 5 @ 7
Total x Stress: @ 1.94,
Central x Stress: @ 1.61

Notes: The lower end of the range today

[cole]

Saturday, Apr 8th, 2023
1.4

Deadlift (sumo)

275lbs x 4 @ 5
275lbs x 4 @ 5
275lbs x 4 @ 5
Total x Stress: @ 1.07,
Central x Stress: @ 0.89

Notes: felt really easy, but I had to use straps. cant grip on the smooth. been about 3 years since ive done sumo so i figured this weight was a good starting point.

Close Grip Bench Press

225lbs x 4 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.29

Notes: very easy as well

*** Super easy session today, just going through the motions. did this one day late since i did not have one minute of free time from the moment i woke to the moment i went to bed yesterday.

[cole]

Monday, Apr 10th, 2023
BBM 1.1

Squat with Belt

315lbs x 5 @ 6
330lbs x 5 @ 7
345lbs x 5 @ 8
Total x Stress: @ 1.9,
Central x Stress: @ 1.51

Notes: Felt really on point technique wise. I was comfortable with this weight and it wasnt hard, but moved slow enough to rate @8

1ct Pause Bench Press

245lbs x 4 @ 6
260lbs x 4 @ 7
275lbs x 4 @ 8
Total x Stress: @ 1.81,
Central x Stress: @ 1.57

Notes: reps 3 and 4 didnt feel great, but looked fine in video

video:



***kids have one day left at home til they go back to school, thank god. this toncilectomy sucked for them.

[JohnHelton]

Cole, how would you describe your program? Is it a BBM template?

When my body is ready to go full speed, I think I am going to do something similar. RTS ES with lower e1RMs to start. Try to develop some momentum. I will use the RTS stress index as a good data point for consideration. Repeat the same microcycle for a full mesocycle and then switch it up for the next mesocycle. I need to get back into more structured training.

[cole]

Cole, how would you describe your program? Is it a BBM template?

When my body is ready to go full speed, I think I am going to do something similar. RTS ES with lower e1RMs to start. Try to develop some momentum. I will use the RTS stress index as a good data point for consideration. Repeat the same microcycle for a full mesocycle and then switch it up for the next mesocycle. I need to get back into more structured training.

Ive been tinkering around with very basic iterations of RTS/BBM style programming for a few weeks now. Just this week I got it a little more structured and I am following BBM Strength III template (excluding 3rd slot accessory) weekly sets and reps schemes. Not sure if I can make it all 12 weeks without switching it up again, as I seem to be very indecisive about my programming, to my detriment. 4 day full body seems to be a delicate balancing act with low back fatigue, and I always tell myself I need to do either 3 day FB or 4 day U/L splits. But I would like to build up some work capacity and get the reps in now since I dont have a meet til sept.

I feel like if you can manage fatigue on RTS/BBM programming than you are golden. I also follow the stress index and like to stay below 3 for comps and 2 for variants. Ill look forward to seeing your progress once youre done rehabbing

[cole]

Tuesday, Apr 11th, 2023
BBM 1.2

Deadlift (conv)

325lbs x 5 @ 6
345lbs x 5 @ 6.5
365lbs x 5 @ 7
Total x Stress: @ 1.46,
Central x Stress: @ 0.97

Notes: target was @8 but I didnt want to do 4 sets of DL this early on. Low back joints, as always, feeling sore and achey. Top set moved well though

Press

135lbs x 5 @ 6
140lbs x 5 @ 7
145lbs x 5 @ 8
Total x Stress: @ 1.95,
Central x Stress: @ 1.59

Notes: its been a while for overhead pressing, probably needed more rest between sets

video:

[cole]

Friday, Apr 14th, 2023
Upper

Close Grip Bench Press

225lbs x 5 @ 5
245lbs x 5 @ 6.5
265lbs x 5 @ 8
Total x Stress: @ 1.62,
Central x Stress: @ 1.2

Notes: Getting stronger on close grips. Can still feel some degree of discomfort from previous bicep tendinopathy last year in left delt. Pretty good today though

Bench Press with Feet Up

185lbs x 8 @ 6
185lbs x 8 @ 6
Total x Stress: @ 0.94,
Central x Stress: @ 0.52

Notes: felt great

Chins

220lbs x 5 @ 8
220lbs x 5 @ 8
Total x Stress: @ 1.74,
Central x Stress: @ 1.55

Notes: bodyweight

**************

I ditched the lower body movement yesterday and today since Ive been having some low back nerve/ligament/joint pain. Might have to space out lower body work a little more going ahead. Might not need to pull 2x a week. I only pulled 1x a week for my last meet prep and it went really well. Not sure yet, will think/obsess about it this weekend im sure.

[Skid]

I wouldn't pull more than 1x/week. Especially as you get older and are not on PED's. If you are pulling really heavy singles/doubles and creating a lot of CNS stress it sometimes is good to take a week off from dead's to let your CNS recover. Just my opinion/not an expert/etc....

[cole]

I wouldn't pull more than 1x/week. Especially as you get older and are not on PED's. If you are pulling really heavy singles/doubles and creating a lot of CNS stress it sometimes is good to take a week off from dead's to let your CNS recover. Just my opinion/not an expert/etc....

Yea I agree. Baraki and Feigenbaum are bad examples....I keep thinking I can be like them!

[cole]

4/17
HLM

Squat
295 x 5 x 3

TnG Bench
235 x 5 x 3


Notes: Something is going on with my low back joints/ligaments/nerves. Making squatting uncomfortable and pulling not possible for the last week or so. So I skipped the DL's today and will try again next Monday. Overall today did not feel good, but I got some work in and I will look to build back up from here. I also will try to start walking 3x a week and logging the time/distance for those now that the weather is getting nice. At the moment, I get less sunshine than your common prison inmate.

[cole]

4/19
HLM

High Bar Squat
245 x 5 x 3

Press
125 x 5 x 3

Chins
BW x 5 x 3


Nots: Sometimes taking a step back in volume/load is needed. Will do my ~2mi walk again tomorrow to get some sunshine and exercise.

[cole]

4/21
HLM

Squat
270 x 5 x 3

Close Grip Bench
225 x 5 x 3

RDL
135 x 5 x 3


Notes: RDLs super easy, will be jumping like +20 pounds first couple weeks. Squats felt ok, low back still inflamed/achy/stiff. Just kind of going through the motions.

GO AVS!

[cole]

4/24
HLM

Squat
295 x 5 x 5

TnG Bench
235 x 5 x 5

DL
325 x 5


Notes: Long session but it felt good. Good to get acclimated back to some volume. Pulls felt fine on my back, I think I just had some soreness/achiness from over reaching. I have a fairly conservative cycle mapped out for the next 9 weeks. Should allow for some recovery and gradual gains.

[cole]

4/26
HLM

High Bar Squat
235 x 5 x 2

Press
125 x 5 x 3

Chins
5, 5, 5


Notes: Easy session. Couple of light squat sets to work out the low back tweaks I have from being a sedentary ~40 yr old dude. Might add weight belt for chins at some point as 5s with bodyweight are fairly easy. Tried doing press 2.0 but it doesnt feel as stable. My reasoning was that for bench I use a stretch reflex with the bottom point being the explosion point, so my press should be the same. Doesnt really work that way in practice bc I feel way better exploding from the start position as opposed to mid movement. So press 1.0 it is. In other news, just signed a real estate contract for a new primary residence. If we end up closing, it will be a better spot to raise the boys and much more private. Really excited but also stressed as it will add quite a bit of financial obligation. Healthy stress Im calling it!

[JohnHelton]

Congrats on the possible move!

[cole]

Congrats on the possible move!

Thanks John. It's always nerve racking waiting for closing date, so many moving parts...

[cole]

4/28
HLM

Squat
265 x 5 x 3

Close Grip Bench
215 x 5 x 3

RDL
185 x 5 x 3


Notes: I liked today. Went really slow and in control. Felt good on my low back.

[cole]

5/1
Lower

Squat
305 x 5 x 5

Good AM's
65 x 8 x 2


Notes: Feeling lethargic, did a ton of yardwork yesterday. Will do bench tomorrow. Maybe Ill get out and go on a 2 mi walk to get some energy.

[cole]

5/2
Upper

TnG Bench
240 x 5 x 5

Chins
BW x 6 x 3 sets


Notes: I need a better warmup for the main lifts. Today on bench went 45x5, 95x5, 135x5, 185x5, 225x2 then work sets. On paper that looks good, but I didnt feel good until about set 3. Maybe I need to do the first couple warmup sets to 10 reps. I will be working on chins from here on out, possibly going into weighted chins for sets of 5 at some point. Gotta get stronger first.

[cole]

5/4
Lower

Squat
345 x 2 x 3 sets

RDL
185 x 5 x 3


Notes: Low back has been bugging bad lately. Went really conservative on the squat doubles today. Also, I was supposed to pull from the floor today, a heavy double. I did light RDLs instead. It was still a good session overall though. I have a long way to go if I am going to be able to PR my next meet in Sept.