Cole's HLM/TM
Moderator: Chebass88
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- Age: 40
Re: Cole's Work
Tuesday, Nov 29th, 2022
DDSIP 11.2
Deadlift (conv)
455lbs x 1 @ 8
395lbs x 3 @ 7
395lbs x 3 @ 7
395lbs x 3 @ 7
Total x Stress: @ 1.99,
Central x Stress: @ 1.99
Notes: A little slower than last week, reduced load on drop sets
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: hypertrophy
3ct Pause Bench Press
275lbs x 1 @ 7
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 7
245lbs x 3 @ 7
Total x Stress: @ 2.11,
Central x Stress: @ 1.98
Notes: solid
Press
95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43
video:
DDSIP 11.2
Deadlift (conv)
455lbs x 1 @ 8
395lbs x 3 @ 7
395lbs x 3 @ 7
395lbs x 3 @ 7
Total x Stress: @ 1.99,
Central x Stress: @ 1.99
Notes: A little slower than last week, reduced load on drop sets
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Notes: hypertrophy
3ct Pause Bench Press
275lbs x 1 @ 7
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 7
245lbs x 3 @ 7
Total x Stress: @ 2.11,
Central x Stress: @ 1.98
Notes: solid
Press
95lbs x 8 @ 5
95lbs x 8 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.43
video:
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Re: Cole's Work
Thursday, Dec 1st, 2022
DDSIP 11.3
2ct Pause Squat
365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 6
Total x Stress: @ 1.75,
Central x Stress: @ 1.89
Notes: started out feeling really beat up and achy hips but ended up great
High Bar Squat
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Touch & Go Bench Press
295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 6
265lbs x 3 @ 6
Total x Stress: @ 1.64,
Central x Stress: @ 1.69
Notes: pretty easy today
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
video:
DDSIP 11.3
2ct Pause Squat
365lbs x 1 @ 7
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 6
335lbs x 2 @ 6
Total x Stress: @ 1.75,
Central x Stress: @ 1.89
Notes: started out feeling really beat up and achy hips but ended up great
High Bar Squat
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Touch & Go Bench Press
295lbs x 1 @ 7
265lbs x 3 @ 6
265lbs x 3 @ 6
265lbs x 3 @ 6
Total x Stress: @ 1.64,
Central x Stress: @ 1.69
Notes: pretty easy today
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
video:
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Re: Cole's Work
Friday, Dec 2nd, 2022
DDSIP 11.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
375lbs x 2 @ 7
375lbs x 2 @ 7
Total x Stress: @ 1.18,
Central x Stress: @ 1.27
Notes: felt great
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Tempo Bench Press
275lbs x 1 @ 7
235lbs x 4 @ 6
235lbs x 4 @ 6
235lbs x 4 @ 7
235lbs x 4 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.72
Chins
225lbs x 6 @ 7
225lbs x 6 @ 7
Total x Stress: @ 1.26,
Central x Stress: @ 0.9
video:
--> I cant believe its almost 2023....that will be the start of my 7th year of training. Goes by too fast, makes you realize that you need to train with a goal in mind, with intent, and that every session counts. technically, i will be considered a masters division at my next meet in february. i didnt realize it bc i thought you had to be 40+, and im still 39, but its your birth year that counts. so i can enter the Colorado State Championships as a master if I want. I registered as open, and ill stick with that though.
--> Next week is DDS week 12, taper and test. monday will be a single @6, followed by 3x3 pretty light back offs. Wednesday will be a power day, to prime for fridays test, which will be a mock meet. Ideally I would hit 3rds at 445, 345, 505 but that is a stretch!
DDSIP 11.4
2ct Pause Deadlift (conv)
405lbs x 1 @ 7
375lbs x 2 @ 7
375lbs x 2 @ 7
Total x Stress: @ 1.18,
Central x Stress: @ 1.27
Notes: felt great
Romanian Deadlift
255lbs x 6 @ 5
255lbs x 6 @ 5
Total x Stress: @ 0.76,
Central x Stress: @ 0.51
Tempo Bench Press
275lbs x 1 @ 7
235lbs x 4 @ 6
235lbs x 4 @ 6
235lbs x 4 @ 7
235lbs x 4 @ 7
Total x Stress: @ 2.15,
Central x Stress: @ 1.72
Chins
225lbs x 6 @ 7
225lbs x 6 @ 7
Total x Stress: @ 1.26,
Central x Stress: @ 0.9
video:
--> I cant believe its almost 2023....that will be the start of my 7th year of training. Goes by too fast, makes you realize that you need to train with a goal in mind, with intent, and that every session counts. technically, i will be considered a masters division at my next meet in february. i didnt realize it bc i thought you had to be 40+, and im still 39, but its your birth year that counts. so i can enter the Colorado State Championships as a master if I want. I registered as open, and ill stick with that though.
--> Next week is DDS week 12, taper and test. monday will be a single @6, followed by 3x3 pretty light back offs. Wednesday will be a power day, to prime for fridays test, which will be a mock meet. Ideally I would hit 3rds at 445, 345, 505 but that is a stretch!
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Re: Cole's Work
Monday, Dec 5th, 2022
DDSIP 12.1
Squat with Belt
365lbs x 1 @ 5
345lbs x 3 @ 6
345lbs x 3 @ 7
345lbs x 3 @ 7
Total x Stress: @ 1.48,
Central x Stress: @ 1.26
1ct Pause Bench Press
275lbs x 1 @ 5
265lbs x 2 @ 6
265lbs x 2 @ 6
265lbs x 2 @ 7
265lbs x 2 @ 7
Total x Stress: @ 1.5,
Central x Stress: @ 1.35
Bench Press with Feet Up
175lbs x 8 @ 5
Total x Stress: @ 0.38,
Central x Stress: @ 0.21
--> felt sluggish and flat. not surprising considering ive just completed 11 weeks of DDS style training, which despite the low fatigue model, can be quite challenging since its a very concurrent type of programming. also, i do this when i know i have to test/compete soon.....
DDSIP 12.1
Squat with Belt
365lbs x 1 @ 5
345lbs x 3 @ 6
345lbs x 3 @ 7
345lbs x 3 @ 7
Total x Stress: @ 1.48,
Central x Stress: @ 1.26
1ct Pause Bench Press
275lbs x 1 @ 5
265lbs x 2 @ 6
265lbs x 2 @ 6
265lbs x 2 @ 7
265lbs x 2 @ 7
Total x Stress: @ 1.5,
Central x Stress: @ 1.35
Bench Press with Feet Up
175lbs x 8 @ 5
Total x Stress: @ 0.38,
Central x Stress: @ 0.21
--> felt sluggish and flat. not surprising considering ive just completed 11 weeks of DDS style training, which despite the low fatigue model, can be quite challenging since its a very concurrent type of programming. also, i do this when i know i have to test/compete soon.....
- slowmotion
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Re: Cole's Work
And also not surprising since the back-off sets are so close in weight to the max single. That's hard work!
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Re: Cole's Work
Well, the top singles were pretty low rpe so thats why they were close. We will see if the hard work pays off!slowmotion wrote: ↑Tue Dec 06, 2022 2:10 am And also not surprising since the back-off sets are so close in weight to the max single. That's hard work!
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Re: Cole's Work
Thursday, Dec 8th, 2022
DDSIP 12.2 TEST
Squat with Belt
405lbs x 1 @ 8
425lbs x 1 @ 10
Total x Stress: @ 2.3,
Central x Stress: @ 3.72
Notes: plan was 405,425,445 but i knew 445 wouldnt go.
1ct Pause Bench Press
315lbs x 1 @ 8
330lbs x 1 @ 10
Total x Stress: @ 2.31,
Central x Stress: @ 3.75
Notes: plan was 315,330,345 but i knew 345 wouldnt go
Deadlift (conv)
455lbs x 1 @ 8
475lbs x 0
Total x Stress: @ 0.56,
Central x Stress: @ 0.8
Notes: plan was 455, 475, 495. 475 started off the floor but just was going to be too much of a fight so i stopped. 495 wouldnt have even been a thought today.
video:
DDSIP 12.2 TEST
Squat with Belt
405lbs x 1 @ 8
425lbs x 1 @ 10
Total x Stress: @ 2.3,
Central x Stress: @ 3.72
Notes: plan was 405,425,445 but i knew 445 wouldnt go.
1ct Pause Bench Press
315lbs x 1 @ 8
330lbs x 1 @ 10
Total x Stress: @ 2.31,
Central x Stress: @ 3.75
Notes: plan was 315,330,345 but i knew 345 wouldnt go
Deadlift (conv)
455lbs x 1 @ 8
475lbs x 0
Total x Stress: @ 0.56,
Central x Stress: @ 0.8
Notes: plan was 455, 475, 495. 475 started off the floor but just was going to be too much of a fight so i stopped. 495 wouldnt have even been a thought today.
video:
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Re: Cole's Work
END of DDS 12 week cycle
bench seems to have faired the best. not sure what happened with my pulls, as my E1RM is at 500 but 475 didnt go past the knees. squat was also a little diasapointing as my E1RM was at about 445. Anyway, I broke protocol and didnt do my power session wed, went ahead and tested today instead of friday so i didnt follow Rx completely although i dont think it really would have mattered. i was excited to test today so i went with it. i think there is probably some residual fatigue, especially low back/core. i just didnt feel like i was using all my strength, i felt a little flat and slow. i know my quads are stronger than that slow 425 showed, i just felt like i wasnt firing on all cylinders for some reason. I am going to submit a change of programming form to josh and request a 3 day program, reduce the training dose a bit and see if that helps. ill take next week off, as i seem to have developed some chronic hip tendontitis. once i come back week after next i will be 8 weeks out from Colorado State Championships.
bench seems to have faired the best. not sure what happened with my pulls, as my E1RM is at 500 but 475 didnt go past the knees. squat was also a little diasapointing as my E1RM was at about 445. Anyway, I broke protocol and didnt do my power session wed, went ahead and tested today instead of friday so i didnt follow Rx completely although i dont think it really would have mattered. i was excited to test today so i went with it. i think there is probably some residual fatigue, especially low back/core. i just didnt feel like i was using all my strength, i felt a little flat and slow. i know my quads are stronger than that slow 425 showed, i just felt like i wasnt firing on all cylinders for some reason. I am going to submit a change of programming form to josh and request a 3 day program, reduce the training dose a bit and see if that helps. ill take next week off, as i seem to have developed some chronic hip tendontitis. once i come back week after next i will be 8 weeks out from Colorado State Championships.
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Re: Cole's Work
Monday, Dec 12th, 2022
DDSIP #2 1.1
Squat with Belt
345lbs x 3 @ 6
315lbs x 5 @ 6
Total x Stress: @ 0.88,
Central x Stress: @ 0.74
Notes: went with a wide stance here, knees very out. will probably bring in slightly next week, trying to find a stance that eases my achy hips a little
High Bar Squat
225lbs x 10 @ 7
Total x Stress: @ 0.57,
Central x Stress: @ 0.26
Notes: cardio!
1ct Pause Bench Press
250lbs x 5 @ 6
250lbs x 5 @ 6
250lbs x 5 @ 7
Total x Stress: @ 1.52,
Central x Stress: @ 1.12
Notes: same grip width, bench is locked in technique wise
Close Grip Bench Press
175lbs x 12 @ 8
175lbs x 12 @ 8
Total x Stress: @ 1.38,
Central x Stress: @ 0.5
Notes: well, that was an enormous pump. exceeded rpe but i wanted to do it as written bc im stubborn and its light.
--> Beginning of new cycle. This time I had much more input than the last 12 wk cycle. I modified quite a bit, with some advice on the DDS facebook forum. The cycle will be 9 weeks, leading up to the Colorado State Championships in Denver. First 3 weeks are a hypertrophy block that will look very similar to last cycle. I did not fight on that since im far out and i could use some hypertrophy. However, the last 2 blocks are strength blocks and will look very different. weeks 4,5 will be intro. weeks 6-8 strength blocks and week 9 taper. Ive adjusted the frequency to 3 days a week and included some DE work for pulls. Also squatting 3x week. Im excited for the strength blocks to start and hopeful I can peak a little better this time. Taper week was modified greatly, allowing for more freshness. Well see how this cycle goes. Today went ok, squats were a C+, bench a B+.
DDSIP #2 1.1
Squat with Belt
345lbs x 3 @ 6
315lbs x 5 @ 6
Total x Stress: @ 0.88,
Central x Stress: @ 0.74
Notes: went with a wide stance here, knees very out. will probably bring in slightly next week, trying to find a stance that eases my achy hips a little
High Bar Squat
225lbs x 10 @ 7
Total x Stress: @ 0.57,
Central x Stress: @ 0.26
Notes: cardio!
1ct Pause Bench Press
250lbs x 5 @ 6
250lbs x 5 @ 6
250lbs x 5 @ 7
Total x Stress: @ 1.52,
Central x Stress: @ 1.12
Notes: same grip width, bench is locked in technique wise
Close Grip Bench Press
175lbs x 12 @ 8
175lbs x 12 @ 8
Total x Stress: @ 1.38,
Central x Stress: @ 0.5
Notes: well, that was an enormous pump. exceeded rpe but i wanted to do it as written bc im stubborn and its light.
--> Beginning of new cycle. This time I had much more input than the last 12 wk cycle. I modified quite a bit, with some advice on the DDS facebook forum. The cycle will be 9 weeks, leading up to the Colorado State Championships in Denver. First 3 weeks are a hypertrophy block that will look very similar to last cycle. I did not fight on that since im far out and i could use some hypertrophy. However, the last 2 blocks are strength blocks and will look very different. weeks 4,5 will be intro. weeks 6-8 strength blocks and week 9 taper. Ive adjusted the frequency to 3 days a week and included some DE work for pulls. Also squatting 3x week. Im excited for the strength blocks to start and hopeful I can peak a little better this time. Taper week was modified greatly, allowing for more freshness. Well see how this cycle goes. Today went ok, squats were a C+, bench a B+.
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Re: Cole's Work
Wednesday, Dec 14th, 2022
DDSIP #2 1.2
Deadlift (conv)
405lbs x 1 @ 6
Total x Stress: @ 0.26,
Central x Stress: @ 0.33
Romanian Deadlift
245lbs x 10 @ 6
245lbs x 10 @ 7
Total x Stress: @ 1,
Central x Stress: @ 0.43
Middle Pin Bench Press
265lbs x 1 @ 5
225lbs x 7 @ 7
225lbs x 7 @ 7
Total x Stress: @ 1.24,
Central x Stress: @ 0.71
Notes: easy, should go up in load next time
Bench Press with Feet Up
155lbs x 12 @ 7
155lbs x 12 @ 7
Total x Stress: @ 1.1,
Central x Stress: @ 0.41
Notes: sheesh im glad i lowered the weight here....was supposed to be 175 like cg's were but these were hard enough
---> Some DOM's from monday session. I detrain quicker now than i used to. 3x per week will be a nice change though
DDSIP #2 1.2
Deadlift (conv)
405lbs x 1 @ 6
Total x Stress: @ 0.26,
Central x Stress: @ 0.33
Romanian Deadlift
245lbs x 10 @ 6
245lbs x 10 @ 7
Total x Stress: @ 1,
Central x Stress: @ 0.43
Middle Pin Bench Press
265lbs x 1 @ 5
225lbs x 7 @ 7
225lbs x 7 @ 7
Total x Stress: @ 1.24,
Central x Stress: @ 0.71
Notes: easy, should go up in load next time
Bench Press with Feet Up
155lbs x 12 @ 7
155lbs x 12 @ 7
Total x Stress: @ 1.1,
Central x Stress: @ 0.41
Notes: sheesh im glad i lowered the weight here....was supposed to be 175 like cg's were but these were hard enough
---> Some DOM's from monday session. I detrain quicker now than i used to. 3x per week will be a nice change though
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Re: Cole's Work
Friday, Dec 16th, 2022
Recovery Day
2ct Pause Squat
235lbs x 5 @ 1
235lbs x 5 @ 1
235lbs x 5 @ 1
Total x Stress: @ 0.79,
Central x Stress: @ 0.31
Notes: too easy for rpe but felt a good stretch and focused on staying over midfoot
Press
120lbs x 5 @ 5
120lbs x 5 @ 5
120lbs x 5 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.82
Notes: starting the progression here
Chins
215lbs x 5 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.13
Notes: bodyweight
--> Well, I was looking back on my upcoming DDS 9 week prep program, and I realized I have modified so much that it essentially isnt DDS anymore. Which brought me to the realization that I need to scratch it and go with a more tried and true approach, one that worked for me in my 2017 and 2018 meets where I had my #1 and #2 best meets, total wise. 44 week DDS did not bring the results I wanted on bench or squat, and the recent 12 week DDS didnt bring results on squat or pulls. I am gonna take a break from paying DDS and program for myself again, which is fun. I believe I have strength reserves at this point and feel 8 weeks would be a doable linear progression stretch. So I will be doing a TM for powerlifting approach, focusing on volume early, recovery session mid, and singles practice later week.
Recovery Day
2ct Pause Squat
235lbs x 5 @ 1
235lbs x 5 @ 1
235lbs x 5 @ 1
Total x Stress: @ 0.79,
Central x Stress: @ 0.31
Notes: too easy for rpe but felt a good stretch and focused on staying over midfoot
Press
120lbs x 5 @ 5
120lbs x 5 @ 5
120lbs x 5 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.82
Notes: starting the progression here
Chins
215lbs x 5 @ 6
215lbs x 5 @ 6
215lbs x 5 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.13
Notes: bodyweight
--> Well, I was looking back on my upcoming DDS 9 week prep program, and I realized I have modified so much that it essentially isnt DDS anymore. Which brought me to the realization that I need to scratch it and go with a more tried and true approach, one that worked for me in my 2017 and 2018 meets where I had my #1 and #2 best meets, total wise. 44 week DDS did not bring the results I wanted on bench or squat, and the recent 12 week DDS didnt bring results on squat or pulls. I am gonna take a break from paying DDS and program for myself again, which is fun. I believe I have strength reserves at this point and feel 8 weeks would be a doable linear progression stretch. So I will be doing a TM for powerlifting approach, focusing on volume early, recovery session mid, and singles practice later week.
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Re: Cole's Work
12/19
Volume
Squat - 305 x 5 x 5
Bench Press - 255 x 5 x 5
DL - 345 x 5
--> went well, feels good to do this structure. next week i will have to increase rest times, bench got a little harder than it should have been for week 1.
Volume
Squat - 305 x 5 x 5
Bench Press - 255 x 5 x 5
DL - 345 x 5
--> went well, feels good to do this structure. next week i will have to increase rest times, bench got a little harder than it should have been for week 1.
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Re: Cole's Work
12/21
Recovery
Pause Squat - 245 x 5 x 3
Press - 125 x 5 x 3
Chins - BW x 5 x 3
--> I love pressing. It will be fun to work back up in weight. Slight twinge in right SI joint. Same old same old. Going to the Avs game tonight in Denver. They are playing Montreal. GO AVS!
Recovery
Pause Squat - 245 x 5 x 3
Press - 125 x 5 x 3
Chins - BW x 5 x 3
--> I love pressing. It will be fun to work back up in weight. Slight twinge in right SI joint. Same old same old. Going to the Avs game tonight in Denver. They are playing Montreal. GO AVS!
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Re: Cole's Work
12/23
Intensity
Squat - 355 x 1 x 5
Bench Press - 275 x 1 x 5
DL - 405 x 1, 315 x 5
--> Singles went well, really light to start with. Pulls were flying so after 405 I loaded up 500 just to feel it in my hands, decided to pull, went to the knees, then realized it would be too much of a fight to finish so I put it down. Did a back off set of 5 since I wont be doing any pulling on volume days from here on out.
--> Garage was absolutely freezing, basement ejector pit smells like shit, septic system is probably froze since it hasnt been over 0 degrees in 36 hours. Ridiculous.
Intensity
Squat - 355 x 1 x 5
Bench Press - 275 x 1 x 5
DL - 405 x 1, 315 x 5
--> Singles went well, really light to start with. Pulls were flying so after 405 I loaded up 500 just to feel it in my hands, decided to pull, went to the knees, then realized it would be too much of a fight to finish so I put it down. Did a back off set of 5 since I wont be doing any pulling on volume days from here on out.
--> Garage was absolutely freezing, basement ejector pit smells like shit, septic system is probably froze since it hasnt been over 0 degrees in 36 hours. Ridiculous.
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Re: Cole's Work
going into week 2 for TM. I was reading Manveer's intermediate log for motivation on TMing as he got strong as hell doing that. I think placing importance on volume PR's is pivotal bc thats really how I get stronger. ie: increasing top singles every week doesnt do shit, you gotta put in the work. To date my volume PRs are:
Squat -380x5x5
Bench - 290x5x5
DL - 425x5, 405x3x3
I think those are good target goals to beat, not necessarily my 1RMs
Volume day tomorrow!
Squat -380x5x5
Bench - 290x5x5
DL - 425x5, 405x3x3
I think those are good target goals to beat, not necessarily my 1RMs
Volume day tomorrow!
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Re: Cole's Work
12/26
Volume
Squat - 315 x 5 x 5
Bench Press - 260 x 5 x 5
--> Weights moved well today, for now going up 10 on lower and 5 on upper.
--> Had my usual 4 eggs, 2 packets oatmeal, and protein shake for breakfast then did this an hour later or so. Listened to Disturbed, FFDP, and Zombie.
--> Moved a zero gravity chair next to my platform so I can chill between sets...I guess I am a true powerlifter now. Changed rest times between sets to 5 minutes lower body, 4 minutes upper. Will have to adjust those up as the load increases.
Volume
Squat - 315 x 5 x 5
Bench Press - 260 x 5 x 5
--> Weights moved well today, for now going up 10 on lower and 5 on upper.
--> Had my usual 4 eggs, 2 packets oatmeal, and protein shake for breakfast then did this an hour later or so. Listened to Disturbed, FFDP, and Zombie.
--> Moved a zero gravity chair next to my platform so I can chill between sets...I guess I am a true powerlifter now. Changed rest times between sets to 5 minutes lower body, 4 minutes upper. Will have to adjust those up as the load increases.
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Re: Cole's Work
12/28
Recovery
Paused Squat - 250 x 5 x 3
Press - 130 x 5 x 3
Chins (+2.5lbs) - 5, 5, 5
--> Good recovery day today, squats were incredibly easy. Working on setting the back and trying not to get too horizontal in the bottom. I have a tendency to let the weight crush my upper body into my thighs, which makes it tough as the load increases thats usually how I end up stapled. Press went well, its such a technical lift. Using press 1.0 version really trying to utilize the bounce from start. Chins adding some weight week to week now. Ready for intensity day friday, weights are still pretty low there so I dont have any anxiety about it but I miss the "heavy" feeling.
Recovery
Paused Squat - 250 x 5 x 3
Press - 130 x 5 x 3
Chins (+2.5lbs) - 5, 5, 5
--> Good recovery day today, squats were incredibly easy. Working on setting the back and trying not to get too horizontal in the bottom. I have a tendency to let the weight crush my upper body into my thighs, which makes it tough as the load increases thats usually how I end up stapled. Press went well, its such a technical lift. Using press 1.0 version really trying to utilize the bounce from start. Chins adding some weight week to week now. Ready for intensity day friday, weights are still pretty low there so I dont have any anxiety about it but I miss the "heavy" feeling.
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- Registered User
- Posts: 2950
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
12/30
Intensity
Squat - 365 x 1 x 5
Bench Press - 285 x 1 x 5
DL - 415 x 1, 325 x 5
--> Squat singles were cake. Last set was a little off mid foot and hit upright on the ascent. Otherwise, I probably could have done this with 405 but I am working back up conservatively since I have a meet coming up. Bench singles felt tight. Shoulder holding up very well. DL single also easy, back off set way too easy. The only issue I had today was that 5 min is a little too long in between sets for intensity day, and I wasnt wearing enough clothes so I was getting actually cold in my garage. Just devoured a huge bowl of shepards pie and a protein shake. Next weeks volume day plan is 325 for squats and 265 for bench.
Intensity
Squat - 365 x 1 x 5
Bench Press - 285 x 1 x 5
DL - 415 x 1, 325 x 5
--> Squat singles were cake. Last set was a little off mid foot and hit upright on the ascent. Otherwise, I probably could have done this with 405 but I am working back up conservatively since I have a meet coming up. Bench singles felt tight. Shoulder holding up very well. DL single also easy, back off set way too easy. The only issue I had today was that 5 min is a little too long in between sets for intensity day, and I wasnt wearing enough clothes so I was getting actually cold in my garage. Just devoured a huge bowl of shepards pie and a protein shake. Next weeks volume day plan is 325 for squats and 265 for bench.
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- Registered User
- Posts: 2950
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
1/2/2023
Volume
Squat - 325 x 5 x 5
Bench Press - 265 x 5 x 5
--> Squats were easy, bench was medium, and life was hard today. Way too high of stress outside of the gym. Gotta get that under control. Had to train at 7pm, first chance I got all day. My preference is morning, but it didnt really affect performance
Volume
Squat - 325 x 5 x 5
Bench Press - 265 x 5 x 5
--> Squats were easy, bench was medium, and life was hard today. Way too high of stress outside of the gym. Gotta get that under control. Had to train at 7pm, first chance I got all day. My preference is morning, but it didnt really affect performance
-
- Registered User
- Posts: 2950
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
1/4
Recovery
Pause Squat - 260 x 5 x 3
Press - 135 x 5 x 3
Chins + 5lb - 5, 5, 5
--> Press felt easy, still working on the bar bounce. v 1.0 . Had to do this again after dinner due to work. Work has been super busy and I need to find some decent help. Ate sooo much for dinner. Was my sons 16th bday today and we gave him a car. Its a 20 year old mustang, but still pretty cool car for a teen. BW around 225 so Ill need to watch my weight so I can compete in the 100kg class next month.
Recovery
Pause Squat - 260 x 5 x 3
Press - 135 x 5 x 3
Chins + 5lb - 5, 5, 5
--> Press felt easy, still working on the bar bounce. v 1.0 . Had to do this again after dinner due to work. Work has been super busy and I need to find some decent help. Ate sooo much for dinner. Was my sons 16th bday today and we gave him a car. Its a 20 year old mustang, but still pretty cool car for a teen. BW around 225 so Ill need to watch my weight so I can compete in the 100kg class next month.