Cole's Data Driven Strength

[JohnHelton]

Are your stress numbers from the RTS app?

yes. i log there and then convert over to BB format usinghttp://www.velocity2rpe.com/rtsformat

That is great. I didn't know someone had this working.

[cole]

Friday, Jul 1st, 2022
BBM 3.4

Deadlift (conv) with Chains

235lbs x 4 @ 6
255lbs x 4 @ 7
275lbs x 4 @ 8
235lbs x 4 @ 6
Total x Stress: @ 2.02,
Central x Stress: @ 1.54

Notes: + 90 lbs chains

Tempo Bench Press

155lbs x 4 @ 6
165lbs x 4 @ 7
175lbs x 4 @ 8
155lbs x 4 @ 6
155lbs x 4 @ 6
Total x Stress: @ 2.53,
Central x Stress: @ 2.01

Notes: easy, felt good on shoulder

Pendlay Row

135lbs x 10 @ 5
135lbs x 10 @ 5
135lbs x 10 @ 5
Total x Stress: @ 1.09,
Central x Stress: @ 0.51

[MattimusMaximus]

Oooh I just realized I gave unsolicited advice to you the other day. I was half joking lol. Of course programming is definitely individual so what I do might not work for you. I am noticing BBM boys are moving even further away from higher RPEs too. That’s basically what I do until I get greedy… like with my 500 lbs squat lol.
I definitely haven’t changed the formula in a long time. It’s a bit stale but it’s working albeit slowly. The only reason I was forced to reset my weights recently is due to long term cal restriction. (Ran myself down a lot).

[cole]

Oooh I just realized I gave unsolicited advice to you the other day. I was half joking lol. Of course programming is definitely individual so what I do might not work for you. I am noticing BBM boys are moving even further away from higher RPEs too. That’s basically what I do until I get greedy… like with my 500 lbs squat lol.
I definitely haven’t changed the formula in a long time. It’s a bit stale but it’s working albeit slowly. The only reason I was forced to reset my weights recently is due to long term cal restriction. (Ran myself down a lot).

i dont mind advice but i knew you were joking a bit.

ive noticed BBM is trending towards the more low fatigue model as well. sometimes less is more! i think the data driven strength guys are really leading the way with their model. i basically have now modified the strength III template to be less fatiguing by lowering loads by as much as 15% and 2 RPE levels. run the way they want you to, both of the strength templates i have will crush your nuts. when im done with BBM and my meet, im going to do DDS individaulized progamming.

[cole]

Monday, Jul 4th, 2022
BBM 4.1

Squat with Belt

365lbs x 1 @ 8
315lbs x 5 @ 8
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
Total x Stress: @ 3.02,
Central x Stress: @ 2.08

Notes: was hoping for 405 top single but 365 didnt feel good. hips are a little achy, and it was really hot today

1ct Pause Bench Press

275lbs x 1 @ 8
235lbs x 4 @ 8
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
Total x Stress: @ 2.61,
Central x Stress: @ 1.74

Notes: top single was a little slow, but down sets went well and shoulder held up fine

Press

65lbs x 10 @ 5
65lbs x 10 @ 5
65lbs x 10 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.52

Notes: no belt

[cole]

Tuesday, Jul 5th, 2022
BBM 4.2

Deadlift (conv)

405lbs x 1 @ 8
345lbs x 5 @ 8
295lbs x 5 @ 6
295lbs x 5 @ 6
295lbs x 5 @ 6
295lbs x 5 @ 6
295lbs x 5 @ 6
Total x Stress: @ 2.84,
Central x Stress: @ 1.82

Notes: top single moved well. down sets were easy, I could tell bc I was ready before my timer was going off

Bench Press with Chains

165lbs x 5 @ 6
175lbs x 5 @ 7
185lbs x 5 @ 8
165lbs x 5 @ 6
165lbs x 5 @ 6
Total x Stress: @ 2.6,
Central x Stress: @ 1.81

Notes: 5@6,5@7,5@8, 5@6x2 seems to be a good recipe for variants

Good Morning

65lbs x 10 @ 5
65lbs x 10 @ 5
65lbs x 10 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.52

Notes: cant wait for these to be done with

[cole]

Thursday, Jul 7th, 2022
BBM 4.3

Squat with Chains

225lbs x 4 @ 6
250lbs x 4 @ 7
275lbs x 4 @ 8
225lbs x 4 @ 6
Total x Stress: @ 1.9,
Central x Stress: @ 1.36

Notes: went up a little this week but it felt ok. i noticed on the video it looks like im leaning over excessively in order to get depth, since ive been keeping my knees closer (rather than shoving them out). the reason ive been keeping them more together is that it alleviates my hip tendonitis but its not a good habit.

Touch & Go Bench Press

185lbs x 5 @ 5.5
200lbs x 5 @ 6
215lbs x 5 @ 7
185lbs x 5 @ 6
185lbs x 5 @ 6
Total x Stress: @ 1.95,
Central x Stress: @ 1.06

Notes: there is no pain/discomfort with 185 whatsoever. a little with 200+. i think its gonna take a while to mitigate the aches and pains under this new load reduction protocol

Bench Press with Feet Up

135lbs x 10 @ 5
135lbs x 10 @ 5
135lbs x 10 @ 5
Total x Stress: @ 1.09,
Central x Stress: @ 0.51

Notes: really like these, feel the stretch and get a little abs too

video:

[cole]

Friday, Jul 8th, 2022
BBM 4.4

Deadlift (conv) with Chains

255lbs x 4 @ 6
275lbs x 4 @ 7
295lbs x 4 @ 8
255lbs x 4 @ 6
Total x Stress: @ 2.09,
Central x Stress: @ 1.65

Notes: feeling easier, fatigue dissapating

Tempo Bench Press

165lbs x 4 @ 6
175lbs x 4 @ 6.5
185lbs x 4 @ 7
165lbs x 4 @ 6
165lbs x 4 @ 6
Total x Stress: @ 2.09,
Central x Stress: @ 1.45

Notes: feeling more explosive, shoulder is getting better

Pendlay Row

135lbs x 10 @ 5
135lbs x 10 @ 5
135lbs x 10 @ 5
Total x Stress: @ 1.09,
Central x Stress: @ 0.51

--> Great week of training. Lower RPEs are working for me as I feel less pressure, more motivation, and the movement itself feels better. My shoulder and hips are still achy but I think by meet time they will be close to 100% if I keep the fatigue in check.

[cole]

Monday, Jul 11th, 2022
BBM 5.1

Squat with Belt

375lbs x 1 @ 8
315lbs x 5 @ 8
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
Total x Stress: @ 2.81,
Central x Stress: @ 1.75

Notes: need to work on pushing the knees out more so i can get to depth and utilize the posterior

1ct Pause Bench Press

280lbs x 1 @ 8
235lbs x 4 @ 8
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
Total x Stress: @ 2.48,
Central x Stress: @ 1.54

Notes: really hitting good execution of the lift here on the drop sets. shoulder feels a little shaky on top sets but fine with lighter loads

Press

65lbs x 10 @ 5
65lbs x 10 @ 5
65lbs x 10 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.52

Notes: no belt

videos:

[JohnHelton]

That is the toughest angle to see depth on a squat. I would guess that was deep enough, but hard to tell.

[cole]

That is the toughest angle to see depth on a squat. I would guess that was deep enough, but hard to tell.

yea i agree especially with the camera kind of high like i have it. however, i still need to be pushing the knees out a little more to get more muscle involved. my squats have looked like shit lately.

[cole]

Tuesday, Jul 12th, 2022
BBM 5.2

Deadlift (conv)

415lbs x 1 @ 8
355lbs x 5 @ 8
305lbs x 5 @ 6
305lbs x 5 @ 6
305lbs x 5 @ 6
305lbs x 5 @ 6
305lbs x 5 @ 6
Total x Stress: @ 2.89,
Central x Stress: @ 1.88

Notes: top single went well today. i really pulled with a slow, controlled confidence instead of spazing out and kicking the bar forward. i just wish i could say that i was doing this with 495 since its been like 5 years now. but thats what i get for taking time off, not staying consistent and program hopping. down sets easy . really working on getting my shoulders out in front of the bar so i can stretch my hammies, then slightly rocking back to midfoot while pulling slack from the bar, then controlled explosion straight up by leg pressing the floor (while maintaining hamstring tension).

3ct Pause Bench Press

175lbs x 4 @ 6
185lbs x 4 @ 7
195lbs x 4 @ 8
175lbs x 4 @ 6
175lbs x 4 @ 6
Total x Stress: @ 2.61,
Central x Stress: @ 2.14

Notes: fairly easy, but really focusing on bring my chest up to meet the bar, reducing ROM. also moved grip out (again) to ring finger on marks. this seems to be where my shoulder tolerates the movement best, although it may be slightly weaker than a more narrow grip, but i will adapt.

High Bar Squat with no belt

135lbs x 10 @ 5
135lbs x 10 @ 5
135lbs x 10 @ 5
Total x Stress: @ 1.09,
Central x Stress: @ 0.51

Notes: there is really no way to gauge rpe here. this was after 12 sets of comp DL and paused benching and one day after comp squatting, with no sleeves or belt and different bar placement than im used to. 185 felt like 315 so im just doing one 1PL8 lol. dont care. the little amount of benefit im going to get from this 3rd slot accessory does not make it worth the risk of going heavier and burning out. also, i refuse to train for more than 90 minutes. so for 3rd slots i will be dropping upper body to 65lbs and 95lbs for 10 reps and lower body 3rd slots to 135 for 10 reps. really easy but they are basically just a stretch to end the day

videos:

[cole]

Thursday, Jul 14th, 2022
BBM 5.3

2ct Pause Squat

315lbs x 1 @ 7
265lbs x 4 @ 7
225lbs x 4 @ 5
Total x Stress: @ 1.02,
Central x Stress: @ 0.81

Notes: i was able to push the knees out a little more on these and keep my hips/back locked bc it was very submaximal weight. too much toe angle aggravates my hip so if I just use a very slight toe angle, but still push the knees out (spread the floor) this seems to help

Touch & Go Bench Press

185lbs x 5 @ 5
200lbs x 5 @ 6
215lbs x 5 @ 7
185lbs x 5 @ 5
185lbs x 5 @ 5
Total x Stress: @ 1.83,
Central x Stress: @ 1.06

Notes: left delt held up well and i felt my old explosive self coming back! at this point lower 300's seems very possible for a 3rd attempt come meet time

Bench Press with Feet Up

95lbs x 10 @ 3
95lbs x 10 @ 3
95lbs x 10 @ 3
Total x Stress: @ 0.98,
Central x Stress: @ 0.36

Notes: an absolute joke but good stretching/movement for the tendons

video:

[cole]

Friday, Jul 15th, 2022
BBM 5.4

2ct Pause Deadlift (conv)

365lbs x 1 @ 7
315lbs x 4 @ 7
275lbs x 4 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.93

Notes: nice change up here to paused, getting sick of chains

Tempo Bench Press

165lbs x 4 @ 5
175lbs x 4 @ 6
185lbs x 4 @ 7
165lbs x 4 @ 5
165lbs x 4 @ 5
Total x Stress: @ 1.92,
Central x Stress: @ 1.45

Romanian Deadlift

135lbs x 10 @ 3
135lbs x 10 @ 3
135lbs x 10 @ 3
Total x Stress: @ 0.98,
Central x Stress: @ 0.35

video:


--> overall session went well, i felt strong and explosive. Did this right before ditching out to go camping for 2 nights in Red Feather with the family. I slept like dog shit but it was super fun.

[cole]

Monday, Jul 18th, 2022
BBM 6.1

Squat with Belt

385lbs x 1 @ 8
325lbs x 5 @ 8
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
275lbs x 5 @ 6
Total x Stress: @ 2.72,
Central x Stress: @ 1.65

Notes: i had a fairly high life stress day, that along with under eating and sleeping all weekend camping made these really harder than they should have been

1ct Pause Bench Press

285lbs x 1 @ 8
240lbs x 4 @ 8
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
205lbs x 4 @ 6
Total x Stress: @ 2.45,
Central x Stress: @ 1.51

Notes: im really happy about the progress of my delt. it has gotten to the point i barely notice the discomfort and my ROM is back. strength is still not where it was but i actually dont think thats shoulder related since my squats have taken strength hit too it seems

Press

65lbs x 10 @ 3
65lbs x 10 @ 3
65lbs x 10 @ 3
Total x Stress: @ 0.98,
Central x Stress: @ 0.36

Notes: no belt

video:

[cole]

Tuesday, Jul 19th, 2022
BBM 6.2

Deadlift (conv)

425lbs x 1 @ 8
365lbs x 5 @ 8
315lbs x 5 @ 6
315lbs x 5 @ 6
315lbs x 5 @ 6
315lbs x 5 @ 6
315lbs x 5 @ 6
Total x Stress: @ 2.93,
Central x Stress: @ 1.95

Notes: these went well and felt better than yesterdays squats. top single was fairly crisp. day 2 is always better than day 1. if i ever have to build my own program i may be doing light easy variation for my day 1, then comps towards the end of the week.

3ct Pause Bench Press

185lbs x 4 @ 5
195lbs x 4 @ 6
205lbs x 4 @ 7
185lbs x 4 @ 5
185lbs x 4 @ 5
Total x Stress: @ 1.96,
Central x Stress: @ 1.52

Notes: shoulder doing pretty well, actually at this point it feels secondary to my hip tendonitis

videos:

[cole]

Thursday, Jul 21st, 2022
BBM 6.3

2ct Pause Squat

335lbs x 1 @ 7
285lbs x 4 @ 7
245lbs x 4 @ 5
245lbs x 4 @ 5
Total x Stress: @ 1.25,
Central x Stress: @ 0.9

Notes: felt pretty good today, still trying to push the knees out more in the hole to activate posterior. it irritates the hips so i have a tendency to keep knees forward

Touch & Go Bench Press

205lbs x 5 @ 5
215lbs x 5 @ 6
225lbs x 5 @ 7
205lbs x 5 @ 5
205lbs x 5 @ 5
Total x Stress: @ 2.06,
Central x Stress: @ 1.43

Notes: ring finger on smooth

videos:

[cole]

Friday, Jul 22nd, 2022
BBM 6.4

2ct Pause Deadlift (conv)

385lbs x 1 @ 7
325lbs x 4 @ 7
275lbs x 4 @ 5
275lbs x 4 @ 5
Total x Stress: @ 1.22,
Central x Stress: @ 0.85

Notes: easy

1ct Pause Bench Press

295lbs x 1 @ 8
265lbs x 3 @ 8
Total x Stress: @ 1.21,
Central x Stress: @ 1.38

Notes: super good news here...this was the most weight ive pressed since my shoulder bursitis started like 3 months ago. everything held up fine and im optomistic that 300 is going to happen for sure at the meet

videos:

[cole]

Monday, Jul 25th, 2022
BBM 7.1 deload

Squat

205lbs x 10
205lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Tempo Squat

205lbs x 5
205lbs x 5
Total x Stress: @ 0,
Central x Stress: @ 0

Bench Press

155lbs x 10
155lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Tempo Bench Press

155lbs x 5
155lbs x 5
Total x Stress: @ 0,
Central x Stress: @ 0

[cole]

Tuesday, Jul 26th, 2022
BBM 7.2 deload

Deadlift (conv)

225lbs x 10
225lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Isometric Deadlift (conv)

225lbs x 5
225lbs x 5
Total x Stress: @ 0,
Central x Stress: @ 0

3ct Pause Bench Press

195lbs x 4 @ 5
205lbs x 4 @ 6
215lbs x 4 @ 7
Total x Stress: @ 1.39,
Central x Stress: @ 1.17