Cole's Data Driven Strength

[cole]

1/6
Intensity

Squat - 375 x 1 x 5
Bench Press - 292 x 1 x 5
DL - 425 x 1, 340 x 5

--> Man the squats were explosive tonight! The tighter I stay on the way down, the quicker the bar comes back up. Same for bench. Messed up my valsalva on second bench single, that was a slow rep and the only bad rep of the night. DL pull was ok, really need to work on raising the chest to create that back extension before I pull. Phone died before pulls so no video. Again, doing this very late in the night. I did not have one minute of free time to train until after dinner. Now I feel guilty bc I havent seen my kids. Sometimes being self employed sucks.

[cole]

1/9
Volume

Squat - 330 x 5 x 5
Bench - 267 x 5 x 5

--> Was going up 10/5 the first 3 weeks of TM. Now into week 4 I went 5/2.5 - I probably could still be doing 10/5 jumps but I figure I will play it conservative rather than burning out quick. Finally got to do this one at a decent hour of the day rather than night time. Bodyweight around 220 am, which is perfect. My cardio is trash.

[cole]

1/11
Recovery

Pause Squat - 265 x 5 x 3
Press - 137 x 5 x 3
Chins (+7.5lbs) - 5, 5, 5

-->Nice easy recovery day, had to do this at 7pm, right after dinner. 1st minute of free time all day. I've been too busy lately but I hired 2 new staff so Im hoping for some relief soon. Also, bought tickets for the Avs - Capitals game Jan 24th, 7 rows up. Maybe Ill get to see Ovechkin score a goal. That would be chill.

[cole]

1/13
Intensity

Squat - 385 x 1 x 5
Bench Press - 300 x 1 x 5
DL - 435 x 1, 350 x 5

--> Good singles today, I setup my DL top single with shins too close to the bar so it was more like a stiff leg deadlift. I concentrate too hard on setting up 1in from the bar and I get too close. Then on back off set I set up just where it "feels" right and it was perfect; enough drop so that I could get quads involved but still high enough that my hips werent dropping and I was able to stay out in front of the bar. DL singles have always been my weak point. I need to start lifting earlier in the day.

[cole]

1/16
Volume

Squat - 335 x 5 x 5
Bench Press - 270 x 5 x 5

--> Still prefilling my paper log book, which means this is still fairly easy. Getting a little tougher, needed all 5 minutes of my rest times between sets. I know that getting stronger is hard, and if you want to get strong you have to be uncomfortable sometimes. I know it will get heavy soon, well see how long I can stick with it.
--> kids home from school today which meant I had to do this after dinner. Should be able to get the next two sessions done after breakfast. Much preferable for me.

[cole]

1/18
Recovery

Paused Squat - 270 x 5 x 3
Press - 140 x 5 x 3
Chins - 5,5,5

--> Just went with bodyweight chins tonight, with 2 minute rests. 5 minute rests for everything else. Im getting a little better at generating a bounce for the press 1.0
--> Kids out of school again, geez they seem like they never go. Snow day. Meant I had to do this again after dinner.
--> Excited for intensity day on friday, getting close to 405/315 plate math

[cole]

1/20
Intensity

Squat - 395 x 1 x 5
Bench - 305 x 1 x 5
DL - 445 x 1, 355 x 5

--> Good intensity day lifts. All reps slowed down towards 4th and 5th sets. Got this done after lunch today. Set out some ribeyes for grilling. Avs game at 8p tonight against vancouver. Cant find any staff so I have to work tomorrow but should have sunday off. 3 weeks out from Colorado State Championships in Denver.

[cole]

1/23
Volume

Squat - 340 x 5 x 5
Bench Press - 272 x 5 x 5

--> Really good session I got to lift after breakfast, I love morning lifting I am a morning person. Squats were super smooth and easy, it felt like 275 on the bar. Great volume session

[cole]

1/25
Recovery

Pause Squat - 275 x 5 x 3
Press - 142 x 5 x 3
Chins (BW) - 5, 5, 5

--> Felt sluggish and tired. Went to an Avs game last night, stayed out late. Good game, they won, and since they were playing the Capitals, I got to see The Great 8 score a goal.

[cole]

1/27
Intensity

Squat - 400 x 1 x 5
Bench Press - 310 x 1 x 5
DL - 450 x 1, 360 x 5

--> Great session, a little cold in the garage, but got it done in about 1:30
--> Love the setup of TM, perfect combo of volume and intensity throughout the week, so far I dont feel too fatigued. I can see how it has to slow down and possibly change at some point. Thinking ahead and planning on alterations but for now Ill keep the course. Setting up to look like my last Intensity day of this block before my meet will be 405/315/455 which were basically my 3rd attempts at my last meet. So if I can hit those numbers for 5 sets (Squat and Bench) then Im confident Ive made gains and will probably open with those.

[Skid]

Strong work Cole!

[houzi]

1/27
Intensity

Squat - 400 x 1 x 5
Bench Press - 310 x 1 x 5
DL - 450 x 1, 360 x 5

--> Great session, a little cold in the garage, but got it done in about 1:30
--> Love the setup of TM, perfect combo of volume and intensity throughout the week, so far I dont feel too fatigued. I can see how it has to slow down and possibly change at some point. Thinking ahead and planning on alterations but for now Ill keep the course. Setting up to look like my last Intensity day of this block before my meet will be 405/315/455 which were basically my 3rd attempts at my last meet. So if I can hit those numbers for 5 sets (Squat and Bench) then Im confident Ive made gains and will probably open with those.

Thats awesome! Hitting previous max effort singles for multiple sets is definately progress.

[cole]

@Skid @houzi thank you gentlemen!

[cole]

1/30
Volume

Squat - 345 x 5 x 5
Bench Press - 275 x 5 x 5

--> Last regular volume day until the meet. Very cold in the garage, -4 degrees outside and not much warmer inside. Wednesday will be recovery and Friday is gonna be an awesome intensity day since it will be plate math and last meets 3rd attempts! excited for it. My fat ass has been eating lots of cookies lately and not doing much physical work since its been like the arctic outside. Hoping to make 100kg next weekend without having to cut.

[cole]

2/1
Recovery

Paused Squats - 275 x 5 x 3
Press - 145 x 5 x 3
Chins (BW) - 5, 5, 5

-->pm bodyweight around 226 so it will be pressing it to make 220 being 10 days out. Well see.

[cole]

2/3
Intensity

Squat - 405 x 1 x 5
Bench Press - 315 x 1 x 5
DL - 455 x 1, 365 x 5

--> On paper this seemed daunting, however squat and bench went pretty easy. However, by the time I pulled my top single I must have been tired from the squats bc it went slow. Backoff set was good though. These numbers were all 3rd attempts at my meet last year.

[JohnHelton]

Looking good! What are your planned openers?

[cole]

Looking good! What are your planned openers?

185, 145, 205 (about 405, 320, 450)
Those were my 3rds last meet. Should be fairly easy

[JohnHelton]

Looking good! What are your planned openers?

185, 145, 205 (about 405, 320, 450)
Those were my 3rds last meet. Should be fairly easy

Sounds great! Nice to see that kind of progress.

[cole]

Looking good! What are your planned openers?

185, 145, 205 (about 405, 320, 450)
Those were my 3rds last meet. Should be fairly easy

Sounds great! Nice to see that kind of progress.

Thanks John, its easy bc I've been here before, but still nice to see some movement in the right direction.