Cole's Data Driven Strength

[cole]

Monday, Oct 24th, 2022
DDSIP 6.1 DELOAD

Squat with Belt

365lbs x 1 @ 5
325lbs x 5 @ 6
Total x Stress: @ 0.62,
Central x Stress: @ 0.52

Notes: descent was really slow on the top single but the lift itself was very easy. squat is the most techincally demanding and most difficult for me to replicate. any ways this is an easy week

High Bar Squat

225lbs x 10 @ 7
Total x Stress: @ 0.57,
Central x Stress: @ 0.26

1ct Pause Bench Press

290lbs x 1 @ 5
265lbs x 5 @ 6
Total x Stress: @ 0.69,
Central x Stress: @ 0.62

Bench Press with Feet Up

155lbs x 12 @ 7
155lbs x 12 @ 7
Total x Stress: @ 1.1,
Central x Stress: @ 0.41


--> We will see how this deload week works for me. I hate pivoting, but im more tolerant of deloads since they keep the comp movements in at least

[cole]

Tuesday, Oct 25th, 2022
DDSIP 6.2 DELOAD

Deadlift (conv)

405lbs x 1 @ 5
365lbs x 5 @ 6
Total x Stress: @ 0.65,
Central x Stress: @ 0.56

Notes: even though these were easy, they felt flat and harder than i expected. low back having some fatigue despite the deload

Romanian Deadlift

225lbs x 10 @ 7
Total x Stress: @ 0.57,
Central x Stress: @ 0.26

3ct Pause Bench Press

275lbs x 1 @ 6
235lbs x 4 @ 6
235lbs x 4 @ 7
Total x Stress: @ 1.03,
Central x Stress: @ 0.74

Press

95lbs x 10 @ 7
Total x Stress: @ 0.58,
Central x Stress: @ 0.27

[cole]

Thursday, Oct 27th, 2022
DDSIP 6.3 DELOAD

2ct Pause Squat

345lbs x 1 @ 6
315lbs x 5 @ 7
Total x Stress: @ 0.91,
Central x Stress: @ 0.87

Notes: breaking at the hips and knees simaltaneously is a must

High Bar Squat

225lbs x 10 @ 7
Total x Stress: @ 0.57,
Central x Stress: @ 0.26

Touch & Go Bench Press

290lbs x 1 @ 6
255lbs x 7 @ 7
Total x Stress: @ 0.94,
Central x Stress: @ 0.83

Bench Press with Feet Up

155lbs x 12 @ 7
Total x Stress: @ 0.55,
Central x Stress: @ 0.21

[cole]

Friday, Oct 28th, 2022
DDSIP 6.4 DELOAD

2ct Pause Deadlift (conv)

385lbs x 1 @ 6
Total x Stress: @ 0.26,
Central x Stress: @ 0.33

Romanian Deadlift

225lbs x 10 @ 7
Total x Stress: @ 0.57,
Central x Stress: @ 0.26

Tempo Bench Press

275lbs x 1 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 7
Total x Stress: @ 0.93,
Central x Stress: @ 0.58

Chins

220lbs x 8 @ 7
220lbs x 8 @ 9
Total x Stress: @ 1.44,
Central x Stress: @ 0.68



--> DELOAD week over, next we start the 6 week strength block. Should be fun, looking forward to it. it will be 2 weeks of intro, 3 weeks of high stress, one week taper/test

[cole]

Monday, Oct 31st, 2022
DDSIP 7.1

Squat with Belt

405lbs x 1 @ 8
355lbs x 3 @ 7
355lbs x 3 @ 8
Total x Stress: @ 1.63,
Central x Stress: @ 1.68

Notes: Top single went well, was a little slow but wasnt a problem at all. I did however mess up the backoff calculation, somehow i ended up loading 355 for both sets instead of 335, so about a 10% difference. oh well it wasnt too bad

High Bar Squat

225lbs x 6 @ 5
Total x Stress: @ 0.38,
Central x Stress: @ 0.25

1ct Pause Bench Press

315lbs x 1 @ 8
275lbs x 2 @ 6
275lbs x 2 @ 7
Total x Stress: @ 1.2,
Central x Stress: @ 1.33

Notes: top single wasnt too tough, rx was @7 but i pushed it (same with squat) to @8 bc we are on to the strength block and i want the practice

Bench Press with Feet Up

155lbs x 8 @ 5
155lbs x 8 @ 5
Total x Stress: @ 0.75,
Central x Stress: @ 0.43

video:

[slowmotion]

Nice work!

[JohnHelton]

Yeah. Singles are looking good.

[cole]

@JohnHelton @slowmotion thanks gents

[cole]

Tuesday, Nov 1st, 2022
DDSIP 7.2

Deadlift (conv)

455lbs x 1 @ 8
385lbs x 3 @ 7
385lbs x 3 @ 7
Total x Stress: @ 1.4,
Central x Stress: @ 1.39

Notes: yessss. felt good, felt easy, looked good, some slight upper back rounding but i dont care about that so much anymore. E1RM at 495 which ties all time PR level

Romanian Deadlift

235lbs x 6 @ 4
Total x Stress: @ 0.34,
Central x Stress: @ 0.2

Notes: too easy. these have been helping my comp DL

3ct Pause Bench Press

295lbs x 1 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 1.16,
Central x Stress: @ 1.01

Press

95lbs x 8 @ 6
95lbs x 8 @ 6
Total x Stress: @ 0.96,
Central x Stress: @ 0.55

video:

[Skid]

Whoa, making good progress Cole!

[cole]

Whoa, making good progress Cole!

thanks skid. im back to where i was last time i used DDS, and working my way back up to all time PR levels

[cole]

Thursday, Nov 3rd, 2022
DDSIP 7.3

2ct Pause Squat

365lbs x 1 @ 7
340lbs x 2 @ 7
340lbs x 2 @ 7
Total x Stress: @ 0.95,
Central x Stress: @ 0.88

Notes: Trying to keep my back more rigid and really drive the bar up through my traps while hip driving. i think its good to lean over a bit so you get more hips and ass included, but too much forward lean makes it tough to extend bc you turn in to a good morning

High Bar Squat

225lbs x 6 @ 5
Total x Stress: @ 0.38,
Central x Stress: @ 0.25

Touch & Go Bench Press

305lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 7
Total x Stress: @ 1.13,
Central x Stress: @ 1.05

Bench Press with Feet Up

165lbs x 8 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.21

video:

[cole]

Friday, Nov 4th, 2022
DDSIP 7.4

2ct Pause Deadlift (conv)

405lbs x 1 @ 7
365lbs x 2 @ 7
Total x Stress: @ 0.72,
Central x Stress: @ 0.78

Notes: gotta squeeze the glutes to bring the bar through

Romanian Deadlift

245lbs x 6 @ 5
Total x Stress: @ 0.38,
Central x Stress: @ 0.26

Tempo Bench Press

275lbs x 1 @ 5
245lbs x 4 @ 6
245lbs x 4 @ 7
Total x Stress: @ 0.99,
Central x Stress: @ 0.68

Chins

220lbs x 6 @ 6
220lbs x 6 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.63


video:


--> I have been taking 30 minute walks before my training session every day this week, which i think helps with tight hips and i actually feel stronger when im slightly pre fatigued. I dont think 30 minutes is necessary though, i think 15 would be enough

[JohnHelton]

Interesting to see you making progress with RTS stress numbers that are so much lower than you were doing under the BBM programs.

[cole]

Interesting to see you making progress with RTS stress numbers that are so much lower than you were doing under the BBM programs.

i think the stress numbers were higher with BBM bc there was more backoff volume being done. with a high frequency program like mine where i have 6 bench slots, 4 squat and 4 DL slots a week, the extra volume is not as necessary as in other setups.

[JohnHelton]

Interesting to see you making progress with RTS stress numbers that are so much lower than you were doing under the BBM programs.

i think the stress numbers were higher with BBM bc there was more backoff volume being done. with a high frequency program like mine where i have 6 bench slots, 4 squat and 4 DL slots a week, the extra volume is not as necessary as in other setups.

That makes sense. I personally always want to jump into a lot of volume, when I should probably start with less and only increase the volume as necessary. However, I just get impatient. That is where having an outside coach like DDS is really helpful.

[cole]

@JohnHelton just a theory but when i was doing a lot of volume with BBM it just didnt seem to matter if i did 5 back off sets or 2, my top end strength didnt move much. thats with back off work around 70%E1RM , so significant weight. it seemed to aggrevate hips, back and shoulders where my current setup focuses more on moving significat weight (>70%) with focus, speed, and intent but for relatively low volume ie: 1@8, 80%x3x2.....so rather than adding ~25 reps of back off volume, the focus shifts to hypertrophy for volume which is like less than 50%, ie RDLs 225x8x2. that volume does not aggrevate my joints but seems to be keeping me trained enough to continue progressing. like anything, this wont work forever and may actually just be a novice effect thing. i like it though bc after trying to be Jordaraki and hit x1@8, -20%x5x5 week after week just fucked every joint in my body.

[JohnHelton]

I think it goes to show that everyone is different. Austin has written about that a lot. You just have to experiment with different approaches to see what works for you.

[cole]

Monday, Nov 7th, 2022
DDSIP 8.1

Squat with Belt

405lbs x 1 @ 8
340lbs x 3 @ 6
340lbs x 3 @ 6
340lbs x 3 @ 7
Total x Stress: @ 1.66,
Central x Stress: @ 1.6

Notes: Had a little trouble mimicking each rep, staying form consistent. Top single i got back slightly on heels, depth sus like always, but overall it went well and my strength has certainly improved here since my meet considering this was 3 pounds under my 3rd and it went fairly quick

High Bar Squat

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

Notes: hypertrophy slot

1ct Pause Bench Press

315lbs x 1 @ 8
275lbs x 2 @ 6
275lbs x 2 @ 6
275lbs x 2 @ 6
275lbs x 2 @ 7
Total x Stress: @ 1.81,
Central x Stress: @ 1.88

Notes: got a little loose on the descent for the top set, also let the bar drift a little too far down the torso so it set a bit low on the chest which made the concentric portion slower than id like

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 slot. Increased weight again, this was more appropriate. gotta find the balance between too light/waste of time, and increasing to the point where its no longer a hypertrophy but rather a strength slot that is producing fatigue that will hamper my comp lifts rather than supplement them.


video:



---> At about 5am i turned over on my side and somehow kinked my lower neck/upper back between the shoulder blades. dont ask me how i was able to get a strain from sleeping, but it is pretty uncomfortable. luckily it didnt really affect my session but well see how pulling goes tomorrow.

[JohnHelton]

Those were both really smooth singles.