Cole's Data Driven Strength

[JohnHelton]

It looks like you have been keeping the total stress values in check. That seems to be helping your sustainability.

[cole]

It looks like you have been keeping the total stress values in check. That seems to be helping your sustainability.

it has. i almost didnt make it through the program at week 6 or 7, so much volume those first couple months and nagging pains. from here on out id like to keep my stress level around a 2.0 for comps and 1.5 for variants. staying farther from failure feels better

[JohnHelton]

It looks like you have been keeping the total stress values in check. That seems to be helping your sustainability.

it has. i almost didnt make it through the program at week 6 or 7, so much volume those first couple months and nagging pains. from here on out id like to keep my stress level around a 2.0 for comps and 1.5 for variants. staying farther from failure feels better

Yeah. I just plugged my last week of workouts in RTS, and I was getting total stress levels closer to 3.0. That helped me decide to dial it back. It is easier to bump it up in increments than to recover from trashing yourself.

[cole]

Monday, Aug 22nd, 2022
BBM 11.1

Squat with Belt

365lbs x 1 @ 7
385lbs x 1 @ 8
325lbs x 3 @ 6
325lbs x 3 @ 6
325lbs x 3 @ 6
285lbs x 5 @ 5
285lbs x 5 @ 5
Total x Stress: @ 2.48,
Central x Stress: @ 2.23

Notes: even though my speed seems to have decreased substantially over the last couple years, i still feel strong and controlled under the bar. obviously my strength is down from 2018-2020 especially on squats, but ill take whats there given that i can only live in the now.

1ct Pause Bench Press

275lbs x 1 @ 7
290lbs x 1 @ 8
260lbs x 2 @ 6
260lbs x 2 @ 6
260lbs x 2 @ 6
245lbs x 3 @ 5
245lbs x 3 @ 5
Total x Stress: @ 2.57,
Central x Stress: @ 2.86

Notes: considered making the jump to 305 bc i want to get close to 3PL8 before meet day, but speed wasnt there so it will have to wait, and hopefully i can get it next week.

videos:

[cole]

Tuesday, Aug 23rd, 2022
BBM 11.2

Deadlift (conv)

405lbs x 1 @ 7
425lbs x 1 @ 8
365lbs x 3 @ 6
365lbs x 3 @ 6
365lbs x 3 @ 6
315lbs x 5 @ 5
315lbs x 5 @ 5
Total x Stress: @ 2.62,
Central x Stress: @ 2.47

Notes: almost took the jump to 445 but im holding back, maybe next week. top single moved well

High Pin Bench Press

275lbs x 1 @ 7
235lbs x 3 @ 5
235lbs x 3 @ 5
235lbs x 3 @ 5
235lbs x 3 @ 5
Total x Stress: @ 1.53,
Central x Stress: @ 1.42

Notes: took it easy here

videos:

[KarlM]

425 looked easy! There seems to be less total back rounding in your deadlift these days.

[cole]

425 looked easy! There seems to be less total back rounding in your deadlift these days.

thats good, i think my DL form and confidence has improved. my bench and squat took a hit since i lost about 15-20lbs

[cole]

Thursday, Aug 25th, 2022
BBM 11.3

Middle Pin Squat

365lbs x 1 @ 8
305lbs x 3 @ 6
305lbs x 3 @ 6
305lbs x 3 @ 6
Total x Stress: @ 1.58,
Central x Stress: @ 1.54

Notes: 345 was my benchmark so i went up to 365 after that flew. i feel so much better on my 2nd squat day of the week. next cycle i think i am going to backload my comp movements to day 3/4.

Touch & Go Bench Press

290lbs x 1 @ 8
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
Total x Stress: @ 1.98,
Central x Stress: @ 1.9

Notes: benchmark 275 too easy today, bumped to next tier. thought about rating top single @7 bc it flew, but i dont think i could triple that right now. bench is exceeding my expectations

video:

[cole]

Friday, Aug 26th, 2022
BBM 11.4

2" Deficit Deadlift (conv)

405lbs x 1 @ 8
345lbs x 3 @ 6
345lbs x 3 @ 6
345lbs x 3 @ 6
Total x Stress: @ 1.7,
Central x Stress: @ 1.75

Notes: better than anticipated. benchmark is 385, went up a tier from there bc it was easy.

Tempo Bench Press

265lbs x 1 @ 7
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
Total x Stress: @ 1.48,
Central x Stress: @ 1.35

Notes: easy

videos:


--> wraps up week 11, everything is going real well. i feel stronger than at any point this cycle and my body is good other than some hip tendonitis

[cole]

Monday, Aug 29th, 2022
BBM 12.1

Squat with Belt

385lbs x 1 @ 8
405lbs x 1 @ 9
365lbs x 2 @ 8
345lbs x 3 @ 8
345lbs x 3 @ 8
Total x Stress: @ 3.1,
Central x Stress: @ 3.52

Notes: high intensity session, working within that 1-3 RIR. i really needed to feel 405 on my back again before platform. it didnt pop off my back like it used to but i felt completely under control and had no issues handling that weight. not sure where i stand in terms of attempts, but i would guess that 405 would be a 2nd. backoffs went well, very controlled and techincally sharp, but not very explosive big surprise. i have confirmed with certainty that i will be moving my comp slots to the later half of the week next cycle, whether its another BBM or DDS. i just seem to be better with less time in between sessions

1ct Pause Bench Press

290lbs x 1 @ 8
305lbs x 1 @ 9
275lbs x 2 @ 8
275lbs x 2 @ 8
275lbs x 2 @ 8
Total x Stress: @ 3.14,
Central x Stress: @ 3.9

Notes: top single went well, shoulder is back to normal right in time. 305 looks like a 2nd attempt.

videos:

[cole]

Tuesday, Aug 30th, 2022
BBM 12.2

Deadlift (conv)

425lbs x 1 @ 8
445lbs x 1 @ 9
405lbs x 2 @ 8
375lbs x 3 @ 8
375lbs x 3 @ 8
Total x Stress: @ 3.09,
Central x Stress: @ 3.52

Notes: pretty happy with this top single. probably a 2nd attempt. heaviest of the block and no more heavy pulls till meet time.

High Pin Bench Press

290lbs x 1 @ 8
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
Total x Stress: @ 1.98,
Central x Stress: @ 1.9

videos:



--> E1RMs after this 12 week cycle are 425, 320, 465

[cole]

Thursday, Sep 1st, 2022
BBM 12.3

Middle Pin Squat

365lbs x 1 @ 8
305lbs x 3 @ 6
305lbs x 3 @ 6
305lbs x 3 @ 6
Total x Stress: @ 1.58,
Central x Stress: @ 1.54

Notes: top single a little slow but i expected that after a tough day 1 and day 2 this week

Touch & Go Bench Press

290lbs x 1 @ 8
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
Total x Stress: @ 1.98,
Central x Stress: @ 1.9

Notes: tweaked my left delt doing yardwork yesterday, so i worked up from the bar all the way to my planned top single of 290 with no pain, just a little "dull pressure". remmenence of the old injury i sustained back in march. will keep an eye on it but since im 10 days out i really wanted another heavy exposure.

[JohnHelton]

I didn't know that your meet was so soon. Good luck! Glad to see you getting back on the platform. Will your family be coming to watch?

[cole]

I didn't know that your meet was so soon. Good luck! Glad to see you getting back on the platform. Will your family be coming to watch?

I dont think they will watch. they came to the 1st one i did a few years back and were pretty bored with all the time between lifts, and my kids are still pretty little

[cole]

Friday, Sep 2nd, 2022
BBM 12.4

2" Deficit Deadlift (conv)

405lbs x 1 @ 8
345lbs x 3 @ 6
345lbs x 3 @ 6
345lbs x 3 @ 6
Total x Stress: @ 1.7,
Central x Stress: @ 1.75

Notes: A little slower than last week probably due to the earlier intensity this week.

Tempo Bench Press

265lbs x 1 @ 7
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
Total x Stress: @ 1.21,
Central x Stress: @ 1.14

Notes: easy, felt good on shoulder tendon. 5-0-0 pace

--> Ready to taper next week. Will hit openers and one drop set triple for S, BP and just an opener for DL on tues, then 80% of planned openers for S,BP on thurs.

[cole]

Tuesday, Sep 6th, 2022
BBM 13.1

Squat with Belt

365lbs x 1 @ 7
385lbs x 1 @ 8
325lbs x 3 @ 7
Total x Stress: @ 1.27,
Central x Stress: @ 1.44

Notes: felt as expected. was going to open here, still not sure between 170/375 and 175/385

1ct Pause Bench Press

275lbs x 1 @ 7
295lbs x 1 @ 8
265lbs x 2 @ 7
Total x Stress: @ 1.24,
Central x Stress: @ 1.49

Notes: shoulder is doing well. will open with 135/297

Deadlift (conv)

405lbs x 1 @ 7
Total x Stress: @ 0.38,
Central x Stress: @ 0.51

Notes: went a little slow off the ground for some reason, maybe bc short rest between squatting?? either way, will open with 185/407

videos:




--> E1RM's are 420, 320, 455
--> Will probably open with 175, 135, 185 and go from there depending on RPE

[KarlM]

Looking good @cole! Good luck at your meet!

[cole]

Looking good @cole! Good luck at your meet!

thanks karl

[cole]

Friday, Sep 9th, 2022
BBM 13.2

Squat with Belt

275lbs x 3
305lbs x 3
Total x Stress: @ 0,
Central x Stress: @ 0

1ct Pause Bench Press

225lbs x 3
235lbs x 3
Total x Stress: @ 0,
Central x Stress: @ 0

--> Meet is tomorrow, I am ready to go. My legs have that achy feeling when they are saying like "hey i need to work!" So i did this quick primer sessions so im not rusty for my lifts. I know im not setting any PRs tomorrow so im going in with no pressure which is kind of nice. i havent been on the platform in 4 years so its about time. i dont really have any goals, of course 9/9 would be nice but i do want to push it a little so if i miss a 3rd i wont be too mad. i would like to just go and have fun and execute my lifts with control and confidence

[JohnHelton]

I can't endorse your attitude more. For my last meet I just thought that "this is a celebration of strength and being alive." No pressure. I had more fun at that meet than any of the previous ones. Good luck!