Cole's Data Driven Strength

[cole]

Those were both really smooth singles.

Thanks John!

[cole]

Tuesday, Nov 8th, 2022
DDSIP 8.2

Deadlift (conv)

455lbs x 1 @ 8
385lbs x 3 @ 6
385lbs x 3 @ 7
385lbs x 3 @ 7
Total x Stress: @ 1.76,
Central x Stress: @ 1.68

Notes: Not quite as fast as last weeks single. Also, feeling really achy in the low back joints after this one. SI joint or facet joint not sure.

Romanian Deadlift

255lbs x 6 @ 5
255lbs x 6 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.51

Notes: will hold here, nice weight for concentrating on low back

3ct Pause Bench Press

275lbs x 1 @ 5
255lbs x 3 @ 6
255lbs x 3 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 1.7,
Central x Stress: @ 1.31

Press

95lbs x 8 @ 5
95lbs x 8 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.43


video:

[cole]

Thursday, Nov 10th, 2022
DDSIP 8.3

2ct Pause Squat

365lbs x 1 @ 7
325lbs x 2 @ 6
325lbs x 2 @ 6
325lbs x 2 @ 6
325lbs x 2 @ 6
Total x Stress: @ 1.52,
Central x Stress: @ 1.47

High Bar Squat

225lbs x 6 @ 5
225lbs x 6 @ 6
Total x Stress: @ 0.81,
Central x Stress: @ 0.51

Touch & Go Bench Press

295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
Total x Stress: @ 1.75,
Central x Stress: @ 1.69

Bench Press with Feet Up

175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.42

video:


--> Not a good session today, felt like shit, no explosiveness whatsoever, lack of focus, and a really achy and stiff lower back on the right side. facet or SI joint, not sure but its been an issue for a few days now and i trained through it bc it didnt really affect my strength but it does make me a little less aggressive and explosive, more hesitant, and takes the enjoyment out of lifting. Hope its better tommorrow for deads or i may just skip lower body and let it rest.

[cole]

Friday, Nov 11th, 2022
DDSIP 8.4

2ct Pause Deadlift (conv)

405lbs x 1 @ 7
365lbs x 2 @ 7
365lbs x 2 @ 7
Total x Stress: @ 1.07,
Central x Stress: @ 1.06

Notes: Rx was actually rpe 5-6 for paused lower body variants this week but i cant seem to get past arbitrary plate math numbers.

Romanian Deadlift

255lbs x 6 @ 5
255lbs x 6 @ 6
Total x Stress: @ 0.82,
Central x Stress: @ 0.51

Notes: more controlled hip ext needed

Tempo Bench Press

275lbs x 1 @ 6
245lbs x 4 @ 7
245lbs x 4 @ 7
245lbs x 4 @ 7
245lbs x 4 @ 8
Total x Stress: @ 2.28,
Central x Stress: @ 1.63

Chins

220lbs x 6 @ 7
220lbs x 6 @ 7
Total x Stress: @ 1.25,
Central x Stress: @ 0.89

--> Low back still tight and achy, noticed a speed drop off, less explosiveness but strength still there so i went ahead stubbornly. I will dose 600mg IBU tonight, which i did last night as well and it helped a ton. Then rest for 2 days and should be back to normal Monday

[cole]

Monday, Nov 14th, 2022
DDSIP 9.1

Squat with Belt

405lbs x 1 @ 8
350lbs x 3 @ 7
350lbs x 3 @ 7
350lbs x 3 @ 8
Total x Stress: @ 2.02,
Central x Stress: @ 1.92

Notes: top single a little slow but i felt comfortable. lost balance on a rep of the 3rd set drop sets. adjusted stance slightly wider and tried pushing knees out more so i can let my belly drop between my legs and actually get depth. It also seems to feel better on my low back.

High Bar Squat

225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51

Notes: easy, focused on bracing and quad involvement

1ct Pause Bench Press

315lbs x 1 @ 9
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
Total x Stress: @ 2.77,
Central x Stress: @ 3.4

Notes: slight dip in strength here from the last 2 weeks....not sure why but im not freaking out.

Bench Press with Feet Up

175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 0.64

Notes: hypertrophy

video:

[cole]

Tuesday, Nov 15th, 2022
DDSIP 9.2

Deadlift (conv)

455lbs x 1 @ 8
395lbs x 3 @ 7
395lbs x 3 @ 7
395lbs x 3 @ 8
Total x Stress: @ 2.06,
Central x Stress: @ 1.99

Notes: felt really good today, not the fastest but i felt strong and confident. some upper back rounding but nothing alarming

Romanian Deadlift

255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51

Notes: getting easier, may increase

3ct Pause Bench Press

275lbs x 1 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.88

Notes: light day here, really focusing on staying tight at the pause

Press

95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43

Notes: routine

video:

[JohnHelton]

500 lbs deadlift in sight!

[slowmotion]

Yeah, that deadlift looked pretty good.

[cole]

@JohnHelton @slowmotion technically ill be a masters div as of Jan 1st, so maybe good things will come with age!

[cole]

Thursday, Nov 17th, 2022
DDSIP 9.3

2ct Pause Squat

365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 7
335lbs x 2 @ 7
335lbs x 2 @ 7
Total x Stress: @ 1.87,
Central x Stress: @ 1.89

High Bar Squat

225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51

Touch & Go Bench Press

295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
Total x Stress: @ 1.75,
Central x Stress: @ 1.69

Bench Press with Feet Up

175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 1.13,
Central x Stress: @ 0.64

video:

[cole]

Friday, Nov 18th, 2022
DDSIP 9.4

2ct Pause Deadlift (conv)

405lbs x 1 @ 7
375lbs x 2 @ 6
375lbs x 2 @ 7
Total x Stress: @ 1.14,
Central x Stress: @ 1.27

Notes: these felt really good. felt like i could set up tight and it felt like i could hold paused forever

Romanian Deadlift

255lbs x 6 @ 6
255lbs x 6 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.64

Notes: low back pump

Tempo Bench Press

275lbs x 1 @ 6
245lbs x 4 @ 7
245lbs x 4 @ 7
Total x Stress: @ 1.23,
Central x Stress: @ 0.98

Notes: tempo are hard, i may have to lower the backoff % bc i was supposed to do 4 drop sets and i only got 2. i could have just stripped some weight so i didnt get into the rpe 8 range, but it was about 15 degree in my garage and i was freezing

Chins

225lbs x 6 @ 7
225lbs x 6 @ 8
Total x Stress: @ 1.36,
Central x Stress: @ 0.9

Notes: lats and bis

video:


--> first time i had a chance to do this all day was 7pm. we have one resident actively dying at the same time as another moving in so it was hectic, plus all 3 of my boys were home from school today. now time to rest and hang out with the family this weekend. i work the 7a-3p on sunday but other than that i am gonna just lay around since its so cold out.

[cole]

11/21
DDSIP 10.1

Comp Squat
405x1@7
365x3
365x3
365x3

High Bar Squat
225x6x2

Comp Bench Press
315x1@7
295x2
295x2
285x2
285x2

Feet Up Bench Press
175x8x3




--> Not sure why I cant use the BB code for the RTS app anymore, i sure liked that it tracked my stress levels and it was real easy to copy/paste and it looked nice. oh well
--> Singles went real smooth today, both squat and bench.

[JohnHelton]

--> Singles went real smooth today, both squat and bench.

Agreed! Smooth!

[cole]

--> Singles went real smooth today, both squat and bench.

Agreed! Smooth!

Thanks!

[cole]

Tuesday, Nov 22nd, 2022
DDSIP 10.2

Deadlift (conv)

455lbs x 1 @ 8
405lbs x 3 @ 7
405lbs x 3 @ 7
405lbs x 3 @ 8
Total x Stress: @ 2.29,
Central x Stress: @ 2.41

Notes: so so today, a bit more upper back rounding than id like.

Romanian Deadlift

255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51

Notes: hypertrophy

3ct Pause Bench Press

275lbs x 1 @ 6
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.88

Press

95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43

video:

[cole]

Thursday, Nov 24th, 2022
DDSIP 10.3

2ct Pause Squat

365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 7
335lbs x 2 @ 7
Total x Stress: @ 1.83,
Central x Stress: @ 1.89

Notes: really strong, popped out of the hole!

High Bar Squat

225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51

Notes: hypertrophy stretch

Touch & Go Bench Press

295lbs x 1 @ 7
275lbs x 3 @ 7
275lbs x 3 @ 7
275lbs x 3 @ 7
Total x Stress: @ 2.17,
Central x Stress: @ 2.35

Notes: moved well

Bench Press with Feet Up

175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 0.64

Notes: hypertrophy stretch

video:

[cole]

Friday, Nov 25th, 2022
DDSIP 10.4

2ct Pause Deadlift (conv)

405lbs x 1 @ 7
375lbs x 2 @ 7
375lbs x 2 @ 7
Total x Stress: @ 1.18,
Central x Stress: @ 1.27

Notes: techinque was there, some upper back rounding, back feeling really strong though. need to keep working on pushing the hips through.

Romanian Deadlift

255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51

Notes: these are helping with glute strength and low back hypertrophy but they do tend to irritate the finicky SI

Tempo Bench Press

275lbs x 1 @ 6
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 7
235lbs x 4 @ 8
Total x Stress: @ 1.99,
Central x Stress: @ 1.15

Notes: tempo work is hard!

Chins

220lbs x 6 @ 5
220lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51

Notes: my only bicep work

video:


--> these two sessions felt great after consuming roughly 10k calories on Thanksgiving Day, which turned out to be the best Thanksgiving I ever had. such a lovely day, my favorite holiday.

[cole]

Monday, Nov 28th, 2022
DDSIP 11.1

Squat with Belt

405lbs x 1 @ 8
345lbs x 3 @ 7
345lbs x 3 @ 7
345lbs x 3 @ 7
Total x Stress: @ 1.85,
Central x Stress: @ 1.75

Notes: slight drop off in speed from last week, so i reduced load on the back off sets

High Bar Squat

225lbs x 6 @ 5
225lbs x 6 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.51

Notes: hypertrophy

1ct Pause Bench Press

315lbs x 1 @ 8
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
Total x Stress: @ 2.07,
Central x Stress: @ 2.15

Notes: slight drop off in speed from last week, so i reduced load on the back off sets

Bench Press with Feet Up

175lbs x 8 @ 5
175lbs x 8 @ 5
175lbs x 8 @ 5
Total x Stress: @ 1.13,
Central x Stress: @ 0.64

Notes: hypertrophy

video:



--> singles not as strong as last week, not sure why. i know i had a very busy work day and probably didnt drink enough water.

[Skid]

Nice lifts Cole!

[cole]

Nice lifts Cole!

Thank you skid