Cole's Strength Log

[cole]

9-19

Squat
155x5
155x5
155x5

Bench
115x5
115x5
115x5

Chins
Bw x5
Bw x5
Bw x5

[cole]

9-23

Squat
165x5
165x5
165x5

Press
85x5
85x5
85x5

DL
245x5

[cole]

9-27

Squat
175x5
175x5
175x5

Bench
125x5
125x5
125x5

Chins
BW x 5
BW x 5
BW x 5

[cole]

9-29

Squat
185x5
185x5
185x5

Press
95x5
95x5
95x5

DL
265x5

[MattimusMaximus]

Getting back into the groove I see!

[JohnHelton]

@MattimusMaximus, I was thinking the same thing!

Linear progressions work. The weight keeps going up.

[cole]

@MattimusMaximus @JohnHelton LP is fun because its easy lol. Its better than no exercise though and it still feels good. there has to be a bell curve and a point at the top where you get maximum benefit with the least amount of cons. ie: the current weights arent heavy enough to get that satisfaction of being strong, but there was also a point in time where i was grinding out heavy sets 4x a week and the cons far outweighed the benefits bc I was always beat down and dreading it. Well see where I end up, but one thing is clear: Im little league compared to you guys right now

[cole]

10-1

Squat
195x5
195x5
195x5

Bench
135x5
135x5
135x5

Chins
BW x 5
BW x 5
BW x 5

-->first week of 3 sessions. I think im adapting to the stimulus and can keep pushing this 3x/wk until it starts to get dreadful, then i can do a basic HLM for a while or even an old man modified TM. squats have been good though, i really like squatting light bc i can really stretch and spread the taint, and hone in on techinique. im also really enjoying chins bc only 5 reps makes it tolerable and i need some arm work in there too.
-->ill get vidoes going once im north of vag NOV

[MattimusMaximus]

Meh that muscle memory is no joke, it remembers you’re not little league even during an LP. It sounds stupid but I’m jealous you’re doing an LP lol. You’ll be back to PR levels quite quickly. I agree with you about the benefits/cons bit for sure. I always feel like an old man hobbling around lately.

[cole]

10-4

Squat
205x5
205x5
205x5

press
100x5
100x5
100x5

DL
285x5

[cole]

Still been training, I just moved my primary log to BBM site when this one went down last time. tinkering with the strength templates over there...probably not sticking to them enough to get the most progress possible but welcome to being my stubborn wishy-washy self.

2/7

Squat w/belt - 315x5x5@7
1ct Bench - 245x5x5@7

-pretty simple and to the point today, just getting in some volume work. Pretty easy across the board, E1RMs at 405,315 respectively and thats conservative considering I hit 405x3 a couple weeks ago...however my performance varies wildly depending on my motivation levels. im logging with RTS app so my comp lifts are as follows: squat w/belt, 1ct bench, DL conv. this week will just be some volume @7, next week ill probably add in some singles@8 w/back off sets.

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2/8

DL (conv) - 365x5x5 @7-8rpe
Bench w/chains - 185x4, 205x4, 225x4@8

-lots of tonnage for pulls today, thats what i need. i can tell my quads have the strength, its keeping my back rigid that is my weak point. reps 4-5 on the last couple sets slowed way down bc i was trying to keep my back in ext and not let it round too much. All pulls fly at first with the quads pressing into the floor then slow down around the knees. ive actually never failed a pull from the floor, always at the knees. i suppose heavy block pulls might be in order for that.
-really love benching w/chains. feels so explosive off the chest. will go up 10lbs next time here. trying to do less reps/sets for variants to limit the weekly stress, as 5x5 is pretty high stress already for comps.

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2/10

2ct Pause Squat - 275x4, 295x4, 315x4@8
High Pin Bench - 225x4, 235x4, 245x4@8

-super easy today, probably not true @8s, but lots of fatigue from mon and tues sessions and some DOMS to go with it. still having some middle back pain as well. not sure what it is but ive had it before, must be some kind of ligament or tendon inflammation right off the spine. ate my usual 4 eggs and 1/2 cup of oatmeal for breakfast w/ a protein shake. im sitting at 225 at night which is my max weight before i start to look like shit and a few extra pounds of performance isnt worth the negative ramifications of the excess weight. id really like to be around 215 for a good balance of strength and overall health/aesthetics.

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

2/11

2ct Pause DL - 315x4, 340x4, 365x4@9
Press - 125x4, 135x4, 145x4@8

-Very good week of training, i am happy with it. i feel strong right now, which prob means i either need to 1. test or 2. low stress week. Sooo, probably will low stress it next week then come back with some singles after that. i am kind of following the BBM strength template although i largely ignore the supplemental slot bc i never feel like doing a third movement of the day. I will actually most likely just start the strength III template at week 1 next monday since week 1 is an intro/low stress anyway, works out perfectly.

[JohnHelton]

@cole Welcome back. I was just wondering the other day how things were going for you. You're definitely moving more weight than you were in October. I hope you are enjoying things.

[KarlM]

@cole, ditto what John said. Hope the BBM templates work out for you!

[MattimusMaximus]

He’s back!

[cole]

@MattimusMaximus @JohnHelton @KarlM Hey guys I started logging at BBM bc this site went down for like a few weeks it seems like but I checked back in bc I was curious how all 3 of your training was going (and @Wilhelm but he logs at BBM too). you guys are as consistent as always....good stuff

[JohnHelton]

I keep my log in google docs too because this site isn't totally stable.

[JohnHelton]

@cole I just read through your log on BBM. You have been getting after it! Nice work!

[cole]

@cole I just read through your log on BBM. You have been getting after it! Nice work!

Thank you sir! I need some consistency though. I did DDS for almost the entirety of 2021 and made some DL gains but I think the low fatigue model made it tough to realize gains for me. Im hoping some of the higher volume higher intensity BBM will work, I just gotta keep it in check bc ive had a history of ups/downs with rpe. Slow and steady seems the better way.

[cole]

2/14

Squat w/belt - 315x5, 330x5, 345x5@9
1ct Bench Press - 245x4, 260x4, 275x4@9
Press - 65x10, 80x10, 95x10@7

-squat was a little sluggish, sometimes that happens to me with 2-3 days off over the weekend
-bench felt fine, actually pretty strong last set, possible @8 but i always play it safe
-Hard to gauge rpe on anything over 5 reps for me. will start heavier next time for press set 1.

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

2/15

DL (conv) - 365x5, 380x5, 395x5@9
Bench w/chains - 205x5, 220x5, 235x5@9

-Pulls are my weakest lift, i think i have trouble keeping a rigid back and keeping the bar close to my body, which gives me the feeling of the bar slowly curling my back as i pull.
-benching went fine, i hit target@9 right on

this puts my comps E1RM at 415,320,470 respectively. I changed day 3 slot 2 to Press bc i think 3 days/wk of bench should be fine and i like press, i would like to see if i could PR my press this cycle. current best is 205.

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2/17

Squat w/chains - 275x4, 290x4, 305x4@9
Press - 135x5, 145x5, 155x5@9

-squats are feeling strong, ive really got better at staying tight through the whole movement.
-155 was a true @9, which puts my E1RM at 185. Id really like to gain 25 pounds on that by week 13.

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

2/18

DL w/chains (+90lbs) - 325x4, 340x4, 355x4@9
Close grip bench - 245x4, 260x4, 275x4@9
some chins

-everything went well today. this week was pretty low key. i feel like i have a lot of energy still and low fatigue from not doing any back off worj all week. next week should be tougher with singles and backoffs

[JohnHelton]

I see that 500 lbs deadlift coming!