Exodus Strength

Good to see you competing again. Best of luck!

Skid wrote: ↑Fri Sep 09, 2022 8:13 pm Good to see you competing again. Best of luck!

thanks sir!

Saturday, Sep 10th, 2022
2022 Staying Alive Champions in Ft Collins

Weigh ins: 97.5 kg (215), competed in the 100kg class

Squat with Belt

375lbs x 1 @ 7
396lbs x 1 @ 8
408lbs x 1 @ 9
Total x Stress: @ 1.77,
Central x Stress: @ 2.55

Notes: in klios: 175, 180, 185

1ct Pause Bench Press

297lbs x 1 @ 7
308lbs x 1 @ 8
314lbs x 1 @ 9
Total x Stress: @ 1.91,
Central x Stress: @ 2.83

Notes: in kilos: 135, 140, 142.5

Deadlift (conv)

405lbs x 1 @ 7
430lbs x 1 @ 8
451lbs x 1 @ 9
Total x Stress: @ 1.62,
Central x Stress: @ 2.26

Notes: in kilos: 185, 195, 205


Meet total: 532.5 (1172)

--> Meet was super fun, I went 9/9 all fairly easy lifts. Placed 5th. Tons of lifters and very crowded but good energy. It was the most weight Ive handled in a while but nothing @10. Saw Bryce Lewis there coaching, he's a super nice guy and obviously the strongest dude there just like every time he enters a gym...Every time I do a meet it ends up being very humbling, but also motivating.

Congrats, Cole! I followed a bit on LiftingCast. Seems like it may have been a long day, but I'm glad it was such a good experience getting back on the platform. 9/9 is great. I have always found it motivating to know that you can get more next time.

JohnHelton wrote: ↑Sun Sep 11, 2022 4:25 am Congrats, Cole! I followed a bit on LiftingCast. Seems like it may have been a long day, but I'm glad it was such a good experience getting back on the platform. 9/9 is great. I have always found it motivating to know that you can get more next time.

thanks John! it was fun, but it lasted very late. luckily it was only about 15 minutes from home. and i surely will get more next time

Next meet on the books: 2023 USAPL Colorado State Championships (Feb 12, 2023)

I will be 39 and it will be my last year as an open div competitor.

cole wrote: ↑Wed Sep 14, 2022 11:12 am Next meet on the books: 2023 USAPL Colorado State Championships (Feb 12, 2023)

I will be 39 and it will be my last year as an open div competitor.

Much success to you.

cole wrote: ↑Wed Sep 14, 2022 11:12 am Next meet on the books: 2023 USAPL Colorado State Championships (Feb 12, 2023)

I will be 39 and it will be my last year as an open div competitor.

Congrats on a 9/9 day with final lifts being about @9. Sounds like you've got a lot of room to grow for the state championships. BTW, I'm planning on doing that meet as well, so we should actually get to meet each other.

Nice @KarlM
That will be fun man. Im definitely motivated to get some better numbers. You going 82kg or 90kg? See you there

cole wrote: ↑Fri Sep 16, 2022 5:07 pm Nice @KarlM
That will be fun man. Im definitely motivated to get some better numbers. You going 82kg or 90kg? See you there

Exodus meets in the wild. That is cool. I've had the opportunity to spend time with Hanley and Testiclaw in Bozeman. Good stuff.

Monday, Sep 19th, 2022
DDSIP 1.1

Squat with Belt

345lbs x 1 @ 5
315lbs x 5 @ 6
Total x Stress: @ 0.68,
Central x Stress: @ 0.61

Notes: felt pretty fresh after a week on the beach in florida. technique was sharp. obviously very light for intro week

High Bar Squat

185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17

Notes: hypertrophy slot

1ct Pause Bench Press

265lbs x 1 @ 5
245lbs x 6 @ 6
Total x Stress: @ 0.78,
Central x Stress: @ 0.75

Notes: bar path on top single was wonky but backoff set went well, techincally sharp today

Bench Press with Feet Up

135lbs x 12 @ 5
135lbs x 12 @ 5
Total x Stress: @ 0.7,
Central x Stress: @ 0.28

Notes: hypertrophy slot


video:



--> was going to be backloading the comps this cycle, but since my monday/tuesday are usually pretty open and my thurs/fri work schedule is inconsistent, im sticking with front loading for now.

Tuesday, Sep 20th, 2022
DDSIP 1.2

Deadlift (conv)

385lbs x 1 @ 5
345lbs x 6 @ 6
Total x Stress: @ 0.7,
Central x Stress: @ 0.6

Notes: massive DOMS from yesterdays squats. amazing how a couple weeks away from volume erases your previous adaptations. these were relatively easy and im just trying to be conservative for intro week

Romanian Deadlift

185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17

Notes: was going to the floor, but thats actually more like a SLDL, so im going to keep it an RDL and really focus on pelvic lock and low back pump for this hypertrophy slot

3ct Pause Bench Press

255lbs x 1 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 7
Total x Stress: @ 1.15,
Central x Stress: @ 0.94

Notes: DOMS! not really heavy, rpe rating more for such long pauses, its almost endurance

Press

125lbs x 5 @ 7
125lbs x 5 @ 7
Total x Stress: @ 1.29,
Central x Stress: @ 1.06

Notes: was supposed to be another high rep accessory/hypertrophy, however i dont get great hypertrophic results from OHP so im using this slot as another strength movement but with much less emphasis obviously. heavy presses feel good anyway, and these should improve with practice

video:

Thursday, Sep 22nd, 2022
DDSIP 1.3

2ct Pause Squat

315lbs x 1 @ 5
295lbs x 4 @ 6
Total x Stress: @ 0.67,
Central x Stress: @ 0.64

Notes: holding back the reins but feeling very fresh and explosive

High Bar Squat

185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17

Notes: nice hypertrophy stretch

Touch & Go Bench Press

265lbs x 1 @ 5
235lbs x 6 @ 6
Total x Stress: @ 0.67,
Central x Stress: @ 0.55

Notes: holding back the reins but feeling very fresh and explosive

Bench Press with Feet Up

135lbs x 12 @ 5
Total x Stress: @ 0.35,
Central x Stress: @ 0.14

Notes: nice hypertrophy stretch

--> off to the Pearl Jam concert in Denver tonight!

Friday, Sep 23rd, 2022
DDSIP 1.4

2ct Pause Deadlift (conv)

345lbs x 1 @ 5
315lbs x 5 @ 6
Total x Stress: @ 0.68,
Central x Stress: @ 0.61

Notes: top single was super fast

Romanian Deadlift

185lbs x 10 @ 5
Total x Stress: @ 0.37,
Central x Stress: @ 0.17

Notes: forgot to wear straps so this was a grip event

Tempo Bench Press

255lbs x 1 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 7
Total x Stress: @ 1.13,
Central x Stress: @ 0.79

Notes: really good here

Chins

220lbs x 5 @ 6
220lbs x 5 @ 7
Total x Stress: @ 1.03,
Central x Stress: @ 0.74

Notes: bodyweight

---------------------------

i would like to set some goals for the Colorado State Championships this Feb. i think a 475/365/525 line is doable. that would represent PRs across the board but not anything extraordinary. the key will be staying healthy, adhering to the low fatigue model of DDS and moving weight with conviction and speed, and gaining bodyweight. i lost about 15-20 lbs since 2018 when i was at my strength peak and i think it has to do with a variety of factors, one being weight loss causing a slight change in levers. I am just under 6' tall and could probably healthy bulk to 110kg (242). it just requires me eating and as much as i love food, i hate eating when im not hungry and ive never been able to keep that much weight on

Pearl Jam was cool, Eddie Vedder is the man

Cole, I think I missed that you had started DDSIP. I think that was a good move. As you know, those guys are thoughtful.

Your goals are totally doable. I love the motivation from goals like that, especially combined with a meet on the horizon. Focuses training. The only pitfall is trying to force the strength to happen, as opposed to letting it happen. That said, with DDSIP training and 5 months of training, I can see it happening by February.

JohnHelton wrote: ↑Fri Sep 23, 2022 1:58 pm Cole, I think I missed that you had started DDSIP. I think that was a good move. As you know, those guys are thoughtful.

Your goals are totally doable. I love the motivation from goals like that, especially combined with a meet on the horizon. Focuses training. The only pitfall is trying to force the strength to happen, as opposed to letting it happen. That said, with DDSIP training and 5 months of training, I can see it happening by February.

yeah good point, i wont try to force progression, thats a mistake i made earlier this year that lead to hip and bicep tendonitis that still has not completely resolved. i guess i was just kind of daydreaming of those numbers but i will be making a concerted effort to be objective about my dosage and fatigue

Monday, Sep 26th, 2022
DDSIP 2.1

Squat with Belt

365lbs x 1 @ 6
320lbs x 5 @ 6
320lbs x 5 @ 6
Total x Stress: @ 1.19,
Central x Stress: @ 1.02

Notes: feeling good. a nice benchmark @6-7

High Bar Squat

185lbs x 10 @ 5
185lbs x 10 @ 6
Total x Stress: @ 0.8,
Central x Stress: @ 0.35

1ct Pause Bench Press

275lbs x 1 @ 6
250lbs x 6 @ 6
250lbs x 5 @ 6
Total x Stress: @ 1.46,
Central x Stress: @ 1.45

Notes: couldnt quite repeat the 2nd drop set

Bench Press with Feet Up

135lbs x 12 @ 6
135lbs x 12 @ 7
135lbs x 10 @ 6
Total x Stress: @ 1.37,
Central x Stress: @ 0.48

Notes: had to drop a couple reps last set.

video:

Tuesday, Sep 27th, 2022
DDSIP 2.2

Deadlift (conv)

405lbs x 1 @ 6
345lbs x 5 @ 6
345lbs x 5 @ 6
Total x Stress: @ 1.09,
Central x Stress: @ 0.84

Notes: setup for top end pulls are just difficult to repeat technique wise but purely from a strength standpoint these were easy

Romanian Deadlift

185lbs x 10 @ 5
185lbs x 10 @ 5
Total x Stress: @ 0.73,
Central x Stress: @ 0.35

Notes: these were pretty easy but i wanted to keep the weight the same since im working on low back pump here and hip hinging rather than focusing on the ass and hamstrings. will go up in weight next time

3ct Pause Bench Press

255lbs x 1 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
Total x Stress: @ 1.5,
Central x Stress: @ 1.24

Notes: pretty standard here. long pauses are tough

Press

130lbs x 5 @ 7
130lbs x 5 @ 7
Total x Stress: @ 1.3,
Central x Stress: @ 1.09

Notes: going to slowly progress here and do my best with just 2 sets per week

video:

Thursday, Sep 29th, 2022
DDSIP 2.3

2ct Pause Squat

345lbs x 1 @ 7
300lbs x 4 @ 6
300lbs x 4 @ 6
Total x Stress: @ 1.27,
Central x Stress: @ 1.23

Notes: still pretty easy and being conservative

High Bar Squat

195lbs x 8 @ 6
195lbs x 8 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.53

Notes: went up 10 lbs, dropped 2 reps. Will try adding reps at this weight til i get to 10 before i increase load

Touch & Go Bench Press

265lbs x 1 @ 6
235lbs x 6 @ 6
235lbs x 6 @ 7
Total x Stress: @ 1.47,
Central x Stress: @ 1.27

Notes: pecs felt great today and bench is going to explode with this style of training i just know it

Bench Press with Feet Up

140lbs x 10 @ 6
140lbs x 10 @ 6
Total x Stress: @ 0.92,
Central x Stress: @ 0.42

Notes: went up 5 lbs, dropped 2 reps. Will try adding reps at this weight til i get to 12 before i increase load

Friday, Sep 30th, 2022
DDSIP 2.4

2ct Pause Deadlift (conv)

365lbs x 1 @ 7
315lbs x 5 @ 7
Total x Stress: @ 0.96,
Central x Stress: @ 0.93

Notes: probably overating rpe here a bit as im sure i could push it harder. holding back the reins.

Romanian Deadlift

195lbs x 8 @ 6
195lbs x 8 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.53

Notes: hypertrophy

Tempo Bench Press

255lbs x 1 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 7
Total x Stress: @ 1.53,
Central x Stress: @ 1.02

Notes: tempos are hard, endurance wise

Chins

220lbs x 5 @ 5
220lbs x 5 @ 5
Total x Stress: @ 0.72,
Central x Stress: @ 0.53

Notes: may start adding weight belt or reps

--> Have a great weekend Exodus