Cole's Work

[cole]

Cole
DOB:1983
Ht:5'11
Wt:225
Occupation: Assisted Living Owner/Operator
Family: wife, three young boys

I started strength training January 2017 after buying the SS books and did 14 weeks of Novice LP, followed by HLM and TM. Did some self programming that took after BBM and got coaching from Zac @ Data Driven Strength for 43 weeks in 2021 (low fatigue model). The goal here is general strength and to enjoy my hobby. I would like 500/365/500

Recent meets:
---Colorado State Championships, Thornton (Feb 2023)
S - 440
BP - 341
DL - 501
TOT - 1282

---Staying Alive Championships, Ft Collins (Sept 2022)
S - 408
BP - 314
DL - 451
TOT - 1171

---3rd Annual Colorado Fall Open, Denver (Sept 2018)
S-456
BP- 352
DL- 473
TOT 1282

---Exodus Spring online meet: (May 2018)
S - 435
BP - 335
DL - 455
TOT - 1225

--2nd Annual Colorado Fall Open, Denver (Sept 2017)
S-425
BP-341
DL-452
TOT-1217



Link to old log https://startingstrength.com/resources/ ... coles.html
Link to Video Training Log https://www.youtube.com/channel/UCLCD6s ... subscriber

[KarlM]

Cole, welcome! I used to live in lovely Denver. When I lurked at the other site I kept up with your log. You'll get stronger posting here

[cole]

1st three weeks of TM after my meet went like this:

9-31 volume
squat - 355x5x5
bench press - 282x5x5
sumo DL - 315x5x3sets

10-3 recovery
high bar squat - 280x5x3
front squat - 135x8
press - 172x5x3
chins - 8,8,8
back ext - 12,12,12

10-5 Intensity day #1
squat - 380x5
bench press - 300x5
DL - 410x5 PR

10-8 - volume day
squat - 360x5x5
bench press - 285x5x5
DL - 365x5
RDL - 315x5x2

10-10 - recovery day
light squat - 285x5x2
press - 175x5x3, 65x10
chins - 8,8,8
back ext - 12,12,12

10-12 - Intensity Day #2
Squat - 390x5
Bench Press - 305x5
DL - 420x2 (f)

10-15 volume day
squat - 365x5x5 (rep PR)
bench press - 287x5x5
DL - 365x5

10-17 recovery day
light squat - 290x5x2 beltless
press - 177x5x3
chins - 8,8,8
back ext - 12,12,12

10-19 Intensity Day #3
squat - 395x5
bench press - 307x5
DL - 415x2 (f) fuck dead lifting what is going on, 415x1

thinking about switching to a 4 day TM to add pulling volume to halp my pathetic DL

[cole]

Cole, welcome! I used to live in lovely Denver. When I lurked at the other site I kept up with your log. You'll get stronger posting here

Thanks Karl! I like the attitude around here a little more anyway.

[KoolaidMannn]

Sweeet, glad you switched

[cole]

10-21
volume upper

bench press - 290x5x5
chins - bw x6x5 sets

*feels weird to train without squatting, almost like im being lazy. i just know tomorrows 5x5 squats are gonna be killer and its nice now i dont have to worry about benching afterwards.

[cole]

10-22
Volume Lower

Squat - 370x5x5
RDL - 315x5x3 sets

*doing rdl to halp DL
**squats felt fine, working on tightness and hip drive straight up

[KarlM]

Those squats look real nice. Strong work all around.

[cole]

Those squats look real nice. Strong work all around.

Thanks Karl!

[cole]

10-24
intensity upper

bench press - 310x3x2sets
press - 135x8x3

[Les]

Looking strong! Welcome to the forum.

[KarlM]

Bench looks solid. How do you like the upper/lower split?

[Skid]

10-24
intensity upper

bench press - 310x3x2sets
press - 135x8x3

Cole, you're never going to beat me to a 375 pause bench laying flat on the bench like a dead fish Let's see some arching and leg drive; better for your shoulders too! Presses look great, nice form!

[cole]

Looking strong! Welcome to the forum.

thanks Les, if i could only be half as strong and big as you...

[cole]

Bench looks solid. How do you like the upper/lower split?

thanks karl, so far the split is nice bc it allows me to get my volume stuff done sat/sun when im off work and have the time, then just do two quick intensity day lifts during the week. i have toddlers so 2.5 hour workouts are not possible. i also seem to have weak endurance and almost always the 3rd lift of the day of traditional TM and HLM (pulls) suffered, so now im a little more fresh for my deads which need help. i really do like full body training though so theres a trade off.

[cole]

Cole, you're never going to beat me to a 375 pause bench laying flat on the bench like a dead fish Let's see some arching and leg drive; better for your shoulders too! Presses look great, nice form!

hahaha i try like hell to arch, must not know how or have the flexibility or something. something tells me either way you are gonna get there first.

[Skid]

Took me a while to get an arch too. I started by forcing it a bit with a rolled up towel under my back, then a rolled up yoga mat. Go slow and easy though! Now I've got a small natural arch with no forcing and it sure helped with my shoulder health.

[cole]

10-25
intensity lower

squat - 400x3x2 sets
DL - 415x3x2 sets

*had cinnamon toast crunch, 32 oz iced tea, and 10g creatine for a pre workout.
**DL felt great today, could have done 5. no idea why sometimes they feel great and others they feel terrible. im working on trial and error tho

[Les]

The deads looked really good. Are you doing hook grip or DOH still? I would just keep filming your deads and then when you have an off day maybe you can compare it vs the good day. Sometimes I get out of position on a rep, and normally I can feel that. But it is nice to see if the butt was too high or too low, etc.

[cole]

The deads looked really good. Are you doing hook grip or DOH still? I would just keep filming your deads and then when you have an off day maybe you can compare it vs the good day. Sometimes I get out of position on a rep, and normally I can feel that. But it is nice to see if the butt was too high or too low, etc.

Yea that's good advice les. I usually do film and I do have a tendency to sit back which kills my drive. I'm doing hook grip for all work sets