Cole's HLM/TM

[cole]

Wednesday, May 22nd, 2024
DDS C3: Build Block, Intro Week

Deadlift (conv)

350lbs x 1 @ 5
305lbs x 6 @ 6
Total x Stress: @ 0.64,
Notes: primary slot.

Glute Ham Raise

25lbs x 8 @ 6
25lbs x 8 @ 6
Notes: growth slot

1ct Pause Bench Press

235lbs x 1 @ 5
205lbs x 7 @ 6
Total x Stress: @ 0.69,
Notes: primary slot.

Dumbbell Flies

35lbs x 8 @ 7
35lbs x 8 @ 7
Notes: growth slot iso. first time ever doing these. felt like a good pec stretch



*** Not much to report, just taking it easy on this intro week of cycle 3. NHL conference finals start tonight so ill prob watch some hockey.

[cole]

Friday, May 24th, 2024
DDS C3: Build Block, Intro Week

High Bar Squat

275lbs x 3 @ 5
235lbs x 7 @ 6
Notes: skill slot/growth slot mix - labeled as skill but i dont think the stance coorelates well to my competition stance and i do feel good quad activation here. either way im trying to limit axial loading, specifically any kind of bent over axial loading due to chronic low back issues.

Bulgarian Split Squat

60lbs x 8 @ 7
65lbs x 8 @ 7
Notes: growth slot. quads. love these. first set DB, second set BB.

Low Pin Bench Press

215lbs x 3 @ 5
185lbs x 6 @ 6
Notes: skill slot.

Close Grip Bench Press with Feet Up

185lbs x 6 @ 7
185lbs x 6 @ 7
Notes: growth slot.


*** Good first week of Cycle 3. Looked real easy on paper but was a decent amount of work, I can tell. Looking forward to increasing the volume and intensity in the coming weeks of this build block. 4 day weekend for the kids, followed by a few more days of school then I get to keep them busy all summer while trying to get some work done. It gives me physical anxiety to think about it.

[DanCR]

Sweet looking squats.

Bulgarian Split Squat

60lbs x 8 @ 7
65lbs x 8 @ 7
Notes: growth slot. quads. love these. first set DB, second set BB.

I’m not sure that I’ve ever seen anyone say that haha. It’s great when you actually can enjoy going ham on something really effective that usually is miserable.

*** Good first week of Cycle 3. Looked real easy on paper but was a decent amount of work, I can tell. Looking forward to increasing the volume and intensity in the coming weeks of this build block. 4 day weekend for the kids, followed by a few more days of school then I get to keep them busy all summer while trying to get some work done. It gives me physical anxiety to think about it.

I never had or wanted kids. My girlfriend has two and we have them every other week. For the most part, they’re very good kids. (In fact, the issues that I have with them are far more her and her ex husband’s fault than theirs. Can’t blame the kids when there’s never been a single consequence for any of their actions. It actually says a lot for their innate character that they aren’t far worse.) Despite them being mostly good, by the end of the weeks in which we have them, I’m at my wit’s end - physical anxiety as you said. Granted they aren’t my kids, but I have no idea how y’all do it full time.

[JohnHelton]

@DanCR Yeah. I hate Bulgarian Split Squat. Given my back issues, I thought about doing them today...but I bailed on that idea.

[cole]

Monday, May 27th, 2024
DDS C3: Build Block, Climb Week

Squat with Belt

345lbs x 1 @ 6
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 1.57,
Notes: primary slot.

Hack Squat

105lbs x 6 @ 8
105lbs x 6 @ 8
Notes: growth slot. foam roller between back and wall and holding BB under legs.

Tempo Bench Press

225lbs x 2 @ 7
205lbs x 5 @ 7
205lbs x 5 @ 7
Notes: skill slot.

Dumbbell Row

45lbs x 12 @ 8
45lbs x 12 @ 8
45lbs x 12 @ 8
Notes: upper back growth. did some chins before to make this a littel harder since they are the heaviest DBs I have.

[cole]

Wednesday, May 29th, 2024
DDS C3: Build Block, Climb Week

Deadlift (conv)

385lbs x 1 @ 6
345lbs x 5 @ 7
345lbs x 5 @ 7
Total x Stress: @ 1.45,
Notes: primary slot. went well, back feels good.

Glute Ham Raise

25lbs x 8 @ 7
25lbs x 8 @ 7
Notes: growth slot.

1ct Pause Bench Press

265lbs x 1 @ 6
245lbs x 5 @ 7
245lbs x 5 @ 7
Total x Stress: @ 1.66,
Notes: primary slot. easy

Dumbbell Flies

35lbs x 8 @ 8
35lbs x 8 @ 8
35lbs x 8 @ 8
Notes: growth slot iso. pec burn



*** Last day at school for the kids. Its a half day actually so they will be home in a couple hours, then iIl have them all summer long. Of course I love them but they are a lot of work and stressful. I am always happy when school starts back up in the fall.

*** Ive had a strange car abandoned in front of my home/mailbox for a bit now. Last week I had PD tow it. After a couple days it magically re apperead again. Pretty sure I have a vindictive neighbor thats pissed I had it towed. Its strange though bc its none of my neighbors in the culdasaq so someone is walking a little bit to leave it in front of my house. I sure love people.

[cole]

5/31
conditioning

treadmil / airdyne intervals - 30 minutes

[cole]

Friday, May 31st, 2024
DDS C3: Build Block, Climb Week

High Bar Squat

300lbs x 3 @ 6
275lbs x 4 @ 7
275lbs x 4 @ 7
Notes: skill slot.

Bulgarian Split Squat

65lbs x 8 @ 8
65lbs x 8 @ 8
Notes: growth slot iso. balance was a bitch today so these were goofy

Low Pin Bench Press

235lbs x 3 @ 6
215lbs x 5 @ 7
215lbs x 5 @ 7
Notes: skill slot

Close Grip Bench Press with Feet Up

195lbs x 6 @ 7
195lbs x 6 @ 7
195lbs x 6 @ 7
Notes: growth slot main. superset with some chins ups



*** today is day 1 with no coffee/caffeine. we will see how long i can last. really need to either quit or go decaf though, makes me anxious, jittery and confrontational.

[DanCR]

*** today is day 1 with no coffee/caffeine. we will see how long i can last. really need to either quit or go decaf though, makes me anxious, jittery and confrontational.

I quit it five or so years ago, same reasons, thought I was having a heart attack every time I drank half a cup. (This was after years of drinking a 8-10 cups a day, not exaggerating. All of a sudden one day it started fucking with me.) Quitting with decaf wasn’t bad at all. I think my addiction was more the coffee ritual and an oral fixation that the actual caffeine.

Dunno if you care about this, but some decaf brands strip it out with a water based process, whereas others use chemicals. I avoid the latter when possible. You easily can find lists online of which brands are ok. (If you grab coffee on the run, Starbucks and Dunkin Donuts both use the water method.)

[cole]

@DanCR
Thanks for the advice Dan. I'm kind of an all or nothing personality so I think I'm gonna just give it up, have a glass of ice water first thing a.m. instead. If I go to decaf, eventually I will just go back to regular

[DanCR]

@DanCR
Thanks for the advice Dan. I'm kind of an all or nothing personality so I think I'm gonna just give it up, have a glass of ice water first thing a.m. instead. If I go to decaf, eventually I will just go back to regular

Funny, that's what I've moved on to - ice water, infused with some fruit if possible.

[KarlM]

Holy crap. I can’t even imagine not drinking coffee. I drink it all day. If I miss my coffee, the caffeine withdrawal is intense. Pounding headache and extreme lethargy.

[cole]

Holy crap. I can’t even imagine not drinking coffee. I drink it all day. If I miss my coffee, the caffeine withdrawal is intense. Pounding headache and extreme lethargy.

well....embarassed to say that "quitting" meant just taking a 2 day break. i couldnt hang, became a zombie and gave in when my wife told me to have a cup of coffee for God's sake. but ive cut it down to one small camping tin per day, which is prob about 6 oz.

[cole]

@DanCR
Thanks for the advice Dan. I'm kind of an all or nothing personality so I think I'm gonna just give it up, have a glass of ice water first thing a.m. instead. If I go to decaf, eventually I will just go back to regular

Funny, that's what I've moved on to - ice water, infused with some fruit if possible.

im impressed you actually quit....i lasted 2 days. it was easier to quite chewing tobacco for crying out loud.

[cole]

Monday, Jun 3rd, 2024
DDS C3: Build Block, Climb Week

Squat with Belt

355lbs x 1 @ 7
315lbs x 5 @ 6
315lbs x 5 @ 7
Total x Stress: @ 1.64,
Notes: primary slot. felt great, no back pain. ive just decided to embrace my style that feels comfortbale, which is being very bent over and hip dominant

Hack Squat

105lbs x 8 @ 8
105lbs x 8 @ 8
Notes: growth slot. may increase weight next time.

Tempo Bench Press

235lbs x 2 @ 7
215lbs x 5 @ 7
215lbs x 5 @ 7
Notes: skill slot

Dumbbell Row

45lbs x 12 @ 7
45lbs x 12 @ 7
45lbs x 12 @ 7
Notes: growth slot. too light, took no rest between arms to make it harder.



*** Good session,got a little strength practice along side some higher rep, muscle pump - cardio type. worked up a good sweat. dont know what it is about people lately douche at the farmers market asked my wife for a signature on some animal petition and when she said no thank you he proceeded to tell her that she is sending a bad message to her kids by not listening to him and that we were bad people for not caring about animals. my wife handled it well and just ignored it, i couldnt hold my tongue or middle finger back. unfortunatley i should have just laughed it off and told my boys that some people were just rude and its best to ignore them. instead they got to see me lower myself to that losers level. live and learn.

[DanCR]

@DanCR
Thanks for the advice Dan. I'm kind of an all or nothing personality so I think I'm gonna just give it up, have a glass of ice water first thing a.m. instead. If I go to decaf, eventually I will just go back to regular

Funny, that's what I've moved on to - ice water, infused with some fruit if possible.

im impressed you actually quit....i lasted 2 days. it was easier to quite chewing tobacco for crying out loud.

Trust me it wasn’t willpower - I just couldn’t handle another (at the time, public) anxiety attack.

[SaviorSelf]

If y'all succumb to caffeine again, you can use L-theanine to temper the anxiety part. Pretty sure you can find tea bags with it in it (marketed something like sleep time tea), with no caffeine as well if you just want something to sip on

[DanCR]

Squat with Belt

355lbs x 1 @ 7
315lbs x 5 @ 6
315lbs x 5 @ 7
Total x Stress: @ 1.64,
Notes: primary slot. felt great, no back pain. ive just decided to embrace my style that feels comfortbale, which is being very bent over and hip dominant

Good for you. I love a quad focused squat, but I even more love leaning into one’s strengths.

[cole]

6/4
conditioning

treadmil / airdyne intervals - 30 minutes

[SeeMac]

If y'all succumb to caffeine again, you can use L-theanine to temper the anxiety part. Pretty sure you can find tea bags with it in it (marketed something like sleep time tea), with no caffeine as well if you just want something to sip on

Tea naturally has l-theanine. Marketing ploy to advertise l-theanine tea, similar to gluten free oats.