Cole's Data Driven Strength

[cole]

@houzi it couldnt hurt to have stronger quads. although if i were squatting the weights you are i dont think i would change much

[cole]

Wednesday, Apr 17th, 2024
DDS C2, Perform Block, Intro Week

Deadlift (conv)

385lbs x 1 @ 6
365lbs x 2 @ 6

Notes: primary slot. easy. need technique practice.

Romanian Deadlift

245lbs x 6 @ 6
245lbs x 6 @ 7

Notes: growth slot

1ct Pause Bench Press

270lbs x 1 @ 6
260lbs x 2 @ 6

Notes: primary slot. easy

2" Deficit Push Up

x 10
x 10

Notes: growth slot iso

[cole]

4/18
conditioning

walking / airdyne intervals - 30 min

[cole]

Friday, Apr 19th, 2024
DDS C2, Perform Block, Intro Week

Tempo Squat

335lbs x 1 @ 5
315lbs x 3 @ 6

Notes: skill slot. kept knees forward longer, seemed stronger on the top part of the ascent but felt like a little more struggle getting out of the hole than usual.

Bulgarian Split Squat

85lbs x 8 @ 7
85lbs x 8 @ 7

Notes: growth slot. getting better at these and they make my quads pumped.

Low Pin Bench Press

265lbs x 1 @ 5
245lbs x 3 @ 6

Notes: skill slot. perfect height. was able to keep leg drive and arch the whole ROM

Close Grip Bench Press with Feet Up

225lbs x 6 @ 7
225lbs x 6 @ 7

Notes: growth slot. flat back. why are these so hard!



*** good intro week. easy. low back feeling pretty good. still a little stiff, especially in the morning. looking forward to next weeks increase in set volume and hitting some higher rpe singles.
*** coon got one of my chickens, grabbed it through the metal cage and must have ate it alive. half its carcass was jammed in between the metal wire and all its life blood was drained into the water bucket. coons are evil creatures.

[cole]

Monday, Apr 22nd, 2024
DDS C2, Perform Block, Climb Week

Squat with Belt

380lbs x 1 @ 7
360lbs x 2 @ 8
360lbs x 2 @ 8
360lbs x 2 @ 8
Total x Stress: @ 1.94,

Notes: primary slot. Use your quads! - these went pretty well, not really explosive but i felt strong and confident. i know that research would say to try to hurry up the descent in order to take advantage of the stretch reflex, but i seem to do better with a slower, more controlled descent.

2ct Pause Hip Belt Squat

135lbs x 6 @ 7
135lbs x 6 @ 7

Notes: growth slot. slow tempo and pause at bottom. let knees travel forward and keep torso upright. - video on these to show yall how goofy they are. BUT i did clean it up on the 2nd set by using a hoodie wrapped around my waist and turned forward to add extra padding between the chains and my skin. Also, more importantly, for the 2nd set I never fully extended my quads at the top, rather i kept constant tension on the quads for the entire 6 reps and that seemed much better for hypertrophy

Tempo Bench Press

260lbs x 1 @ 6
245lbs x 3 @ 7
245lbs x 3 @ 7

Notes: skill slot. push it on the drop sets. - bench is going great, im getting stronger on every slot.

Inverted Rows

x 10
x 10
x 10

Notes: upper back growth. - got a good stretch but i think i favor chins to theses



*** low back was trashed after sitting on my ass all weekend watching hockey. it seized up on me sunday and i was walking like an old ass man. my wife was like "uh oh now how are you gonna lift?" and i just figured i would start with the bar and do what i could. ended up just fine and actually feels better now that i did something other than sitting on my fat old ass.

videos:

[MattimusMaximus]

I’m diggin the homemade belt squat. I like the idea of that instead of high bar.

[DCR]

@cole, from a using dem quadz perspective, that single was dramatically improved from last week. Looks like you already had the quad strength - they just needed to be grabbed by the scruff of the neck and dragged to the party.

The belt squats, which looked textbook, probably have helped.

[cole]

@MattimusMaximus i prefer high bar squats with the barbell. i actually might even try some front squats, as it seems like those would target quads pretty good. the hip belt is a process, and the chains dig into your legs, and you cant load it enough the way i have it set up. what i need to do is do them for 10's.

[cole]

@cole, from a using dem quadz perspective, that single was dramatically improved from last week. Looks like you already had the quad strength - they just needed to be grabbed by the scruff of the neck and dragged to the party.

The belt squats, which looked textbook, probably have helped.

thanks DCR, other than my old man lower back, everything is feeling great right now and im liking trying some new movements

[cole]

Wednesday, Apr 24th, 2024
DDS C2, Perform Block, Climb Week

Deadlift (conv)

415lbs x 1 @ 7
395lbs x 2 @ 8
395lbs x 2 @ 8
395lbs x 2 @ 8
Total x Stress: @ 1.99,

Notes: primary slot. be patient off the floor and stay over the bar. - these dont feel fast, but they dont feel super hard either. just seems like pulling is a little slower than squat and bench for some reason.

Romanian Deadlift

275lbs x 6 @ 7
275lbs x 6 @ 7

Notes: growth slot - using as much hamstrings as possible

1ct Pause Bench Press

295lbs x 1 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 8
Total x Stress: @ 1.86,

Notes: primary slot. - top single went pretty fast and easy. drop sets 1 and 2 went fast and easy. 3rd drop set slowed down a little.

2" Deficit Push Up

x 10
x 10
x 10

Notes: growth slot.



*** i felt good today, session went well. my low back kills me when i stand up after sitting down, or when i bend to the side, but for some reason i can pull 415 off the ground with no pain or problem. bench was easy. wife moved my airdyne into the garage next to the gym so now its apart from the treadmil, which means i would have to walk back in through the house to do my airdyne/treadmil intervals for cardio. seeing as though im looking for any excuse to not have to do cardio, this just wont work for my schedule lol. i still go on 30 minute walks pretty much every day so that helps loosen up the body.

video:

[cole]

Friday, Apr 26th, 2024
DDS C2, Perform Block, Climb Week

Tempo Squat

355lbs x 1 @ 6
330lbs x 3 @ 7
330lbs x 3 @ 7
330lbs x 3 @ 7

Notes: skill slot. torso more upright, knees more forward, use quads!

Bulgarian Split Squat

95lbs x 8 @ 7
95lbs x 8 @ 7

Notes: growth slot.

Low Pin Bench Press

285lbs x 1 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
265lbs x 3 @ 7

Notes: skill slot

Close Grip Bench Press with Feet Up

235lbs x 6 @ 7
235lbs x 6 @ 7
235lbs x 6 @ 8

Notes: growth slot



*** Fine week of training if i may say so myself. tonight i was a little slow since i had to do this at 8p which is usually when im on the couch watching hockey or sleeping, so my body wasnt feeling great, but nothing felt too heavy either. now ill finish the night with an almond milk whey protein shake and some Avalanche playoff hockey. Im going to the game with my old lady sunday. ill wear my Makar jersey and she will wear her Nitchuskin one and Ball arena is gonna be rocking

[cole]

Monday, Apr 29th, 2024
DDS C2, Perform Block, Climb Week

Squat with Belt

405lbs x 1 @ 8
375lbs x 2 @ 7
375lbs x 2 @ 7
375lbs x 2 @ 7
Total x Stress: @ 2.07,

Notes: primary slot. pretty fast. happy with how this moved and with the execution of the lift in general

2ct Pause Hip Belt Squat

135lbs x 8 @ 7
135lbs x 8 @ 7

Notes: growth slot. went up 2 reps from last week since i cant go up in weight. getting more comfortable with this movement. quad burn!

Tempo Bench Press

275lbs x 1 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7

Notes: skill slot. went well. bench is doing great on 3x per week frequency at this training dose.

Inverted Rows

x 10
x 10
x 10

Notes: upper back growth



*** Session went really well. Avs game yesterday was crazy awesome! I did have some slight anxiety last night, which isnt completely uncommon after a busy day, especially a socially busy day. However, im keeping an eye since I recently increased the T from 0.2 to 0.3 ml per injection so im gonna keep tabs on that to make sure its not the culprit bc on 0.2 I had no anxiety at all.

video:

[JohnHelton]

The single looked smooth! You did a good job maintaining spine angle.

[DCR]

That was a damn good looking squat.

[Skid]

That was a damn good looking squat.

@cole has always had great form with squats.