Thanks Jan!
Cole's Data Driven Strength
Moderator: Chebass88
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
never really thought about it that way but it totally makes sense. tempos have been alright for helping this, but i think i need to be doing pin squats next cycle to work on minimizing chest fall.
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
Friday, May 3rd, 2024
DDS C2, Perform Block, Climb Week
Tempo Squat
375lbs x 1 @ 8
325lbs x 3 @ 7
325lbs x 3 @ 7
325lbs x 3 @ 7
Notes: skill slot. slow today
Bulgarian Split Squat
95lbs x 8 @ 8
95lbs x 8 @ 8
Notes: growth slot iso.
Low Pin Bench Press
300lbs x 1 @ 8
265lbs x 3 @ 7
265lbs x 3 @ 7
265lbs x 3 @ 7
Notes: skill slot. overshot top single a little.
Close Grip Bench Press with Feet Up
235lbs x 6 @ 7
235lbs x 6 @ 7
235lbs x 6 @ 7
Notes: growth slot. feet up no arch close grip.
*** Tough day today, wasn't really mentally there and felt lethargic and weak BUT it was a real good week of training. I need 2 days off and next week is the attack week, so I aim to hit top singles @9.
Trying to be a good boss and offer health insurance premiums to my staff so they stick around. Didnt do my homework enough and realized after I committed to them just how expensive its gonna be. Fuck....I wish I thought shit through better.
DDS C2, Perform Block, Climb Week
Tempo Squat
375lbs x 1 @ 8
325lbs x 3 @ 7
325lbs x 3 @ 7
325lbs x 3 @ 7
Notes: skill slot. slow today
Bulgarian Split Squat
95lbs x 8 @ 8
95lbs x 8 @ 8
Notes: growth slot iso.
Low Pin Bench Press
300lbs x 1 @ 8
265lbs x 3 @ 7
265lbs x 3 @ 7
265lbs x 3 @ 7
Notes: skill slot. overshot top single a little.
Close Grip Bench Press with Feet Up
235lbs x 6 @ 7
235lbs x 6 @ 7
235lbs x 6 @ 7
Notes: growth slot. feet up no arch close grip.
*** Tough day today, wasn't really mentally there and felt lethargic and weak BUT it was a real good week of training. I need 2 days off and next week is the attack week, so I aim to hit top singles @9.
Trying to be a good boss and offer health insurance premiums to my staff so they stick around. Didnt do my homework enough and realized after I committed to them just how expensive its gonna be. Fuck....I wish I thought shit through better.
- JohnHelton
- Registered User
- Posts: 4455
- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
Monday, May 6th, 2024
DDS C2, Perform Block, Attack Week
Squat with Belt
415lbs x 1 @ 9
365lbs x 2 @ 8
365lbs x 2 @ 8
365lbs x 2 @ 8
Total x Stress: @ 2.35,
Notes: primary slot. top single slow and grindy, i raised my chest too early and it killed my hip drive. just felt a little slow and beat up in general. it was the heaviest ive gone in over a year though, so thats cool.
2ct Pause Hip Belt Squat
135lbs x 8 @ 7
135lbs x 8 @ 7
Notes: growth slot. saying goodbye to these.
Tempo Bench Press
285lbs x 1 @ 8
255lbs x 3 @ 8
255lbs x 3 @ 8
Notes: skill slot. a little slower than id like. did not feel the usual pop off the chest.
Inverted Rows
x 10
x 10
x 10
Notes: upper back growth
*** Just felt wiped for some reason. maybe i blew my load last week during the last climb week. i did hit singles @ 8 so thats pretty much an attack week for me. going forward i will ask for 5,6,7,8 so i end attack week on @8's. I dont seem to do well above 8 and i dont seem to do well with back to back weeks of 8+ intensity on SBD. even my delt is feeling a little dull ache. so....ill keep open the idea of still hitting a DL single and Bench single @9 to match the squat @9 today but it may not be the load i was hoping for.
DDS C2, Perform Block, Attack Week
Squat with Belt
415lbs x 1 @ 9
365lbs x 2 @ 8
365lbs x 2 @ 8
365lbs x 2 @ 8
Total x Stress: @ 2.35,
Notes: primary slot. top single slow and grindy, i raised my chest too early and it killed my hip drive. just felt a little slow and beat up in general. it was the heaviest ive gone in over a year though, so thats cool.
2ct Pause Hip Belt Squat
135lbs x 8 @ 7
135lbs x 8 @ 7
Notes: growth slot. saying goodbye to these.
Tempo Bench Press
285lbs x 1 @ 8
255lbs x 3 @ 8
255lbs x 3 @ 8
Notes: skill slot. a little slower than id like. did not feel the usual pop off the chest.
Inverted Rows
x 10
x 10
x 10
Notes: upper back growth
*** Just felt wiped for some reason. maybe i blew my load last week during the last climb week. i did hit singles @ 8 so thats pretty much an attack week for me. going forward i will ask for 5,6,7,8 so i end attack week on @8's. I dont seem to do well above 8 and i dont seem to do well with back to back weeks of 8+ intensity on SBD. even my delt is feeling a little dull ache. so....ill keep open the idea of still hitting a DL single and Bench single @9 to match the squat @9 today but it may not be the load i was hoping for.
- DanCR
- Registered User
- Posts: 3749
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Cole's Data Driven Strength
I know that head shake well. Still, it went without doubt.
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
Thanks John! Everything moved well last week. This week, so far not so muchJohnHelton wrote: ↑Sat May 04, 2024 8:23 am
Damn! Your big bench is coming back. That moved really well.
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
Wednesday, May 8th, 2024
DDS C2, Perform Block, Attack Week
Deadlift (conv)
445lbs x 1 @ 9
395lbs x 2 @ 8
395lbs x 2 @ 8
395lbs x 2 @ 8
Total x Stress: @ 2.44,
Notes: primary slot. moved ok. betterthan squats this week. low back is fatigued.
Romanian Deadlift
275lbs x 6 @ 7
275lbs x 6 @ 7
Notes: growth slot. lowered the weight a bit due to fatigue
1ct Pause Bench Press
320lbs x 1 @ 9
285lbs x 2 @ 8
285lbs x 2 @ 8
285lbs x 2 @ 8
Total x Stress: @ 2.48,
Notes: primary slot. moved ok. not as good as last week. thats alright.
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth slot
*** Lots of low back and delt fatigue this week. Last weeks climb week with top singles @8 was my peak. Suppose to be this week, but I can tell im flat. I am resubmitting for next cycle tonight and will ask for a slightly more conservative top single load/rpe progression. All in all, it was a good cycle, made double digit improvements in all 3 lifts E1RM. Last weeks singles were crisp and fast. I am gonna take a rest day friday instead of doing session 3 (its the last session of the cycle and its just skill slots, no comps.) I think an extra couple days rest is in order.
*** End of cycle E1RMS - 435,335,465
DDS C2, Perform Block, Attack Week
Deadlift (conv)
445lbs x 1 @ 9
395lbs x 2 @ 8
395lbs x 2 @ 8
395lbs x 2 @ 8
Total x Stress: @ 2.44,
Notes: primary slot. moved ok. betterthan squats this week. low back is fatigued.
Romanian Deadlift
275lbs x 6 @ 7
275lbs x 6 @ 7
Notes: growth slot. lowered the weight a bit due to fatigue
1ct Pause Bench Press
320lbs x 1 @ 9
285lbs x 2 @ 8
285lbs x 2 @ 8
285lbs x 2 @ 8
Total x Stress: @ 2.48,
Notes: primary slot. moved ok. not as good as last week. thats alright.
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth slot
*** Lots of low back and delt fatigue this week. Last weeks climb week with top singles @8 was my peak. Suppose to be this week, but I can tell im flat. I am resubmitting for next cycle tonight and will ask for a slightly more conservative top single load/rpe progression. All in all, it was a good cycle, made double digit improvements in all 3 lifts E1RM. Last weeks singles were crisp and fast. I am gonna take a rest day friday instead of doing session 3 (its the last session of the cycle and its just skill slots, no comps.) I think an extra couple days rest is in order.
*** End of cycle E1RMS - 435,335,465
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
bodyweight: 230
waist: 40"
just checking in, taking the week off. my low back was really tight/achey/weak after that last 8 week cycle and motivation has been low. plus my wife is out fo town on a work trip so i have the kids alone and im working on a bunch of home improvement projects at the moment. one week of rest already low back feels so much better and im getting some motivation back. i will start C3 next monday with some minor changes to the skill and growth slots but keeping the basic structure the same since it worked. i just need to find a way to manage low back and delt fatigue and joint inflammation. i may need to focus more of my volume on growth slots or very moderate-low load skill slots. also i do think there is something about absolute load threshold. as i get to a certain load, regardless of how adapted or able i am to handle the load, it seems to wreak havoc on the low back and shoulder joints. these loads are conveniently 405 and 315 right now. so i may need to wave load the top singles to avoid frequent exposures to those loads i am not tolerating well consistently.
waist: 40"
just checking in, taking the week off. my low back was really tight/achey/weak after that last 8 week cycle and motivation has been low. plus my wife is out fo town on a work trip so i have the kids alone and im working on a bunch of home improvement projects at the moment. one week of rest already low back feels so much better and im getting some motivation back. i will start C3 next monday with some minor changes to the skill and growth slots but keeping the basic structure the same since it worked. i just need to find a way to manage low back and delt fatigue and joint inflammation. i may need to focus more of my volume on growth slots or very moderate-low load skill slots. also i do think there is something about absolute load threshold. as i get to a certain load, regardless of how adapted or able i am to handle the load, it seems to wreak havoc on the low back and shoulder joints. these loads are conveniently 405 and 315 right now. so i may need to wave load the top singles to avoid frequent exposures to those loads i am not tolerating well consistently.
- DanCR
- Registered User
- Posts: 3749
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Cole's Data Driven Strength
@cole, quality check in. Reading about you being smart with the week off helped me put into perspective what a little bitch I’m being about having to take a week off squatting. (Ok it’s gonna be longer than that, but still.)
- MattimusMaximus
- Registered User
- Posts: 1750
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: Cole's Data Driven Strength
Always been jealous of that bench @cole
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
i think you might find the time off relaxing, and hopefully come back fresh
-
- Registered User
- Posts: 2907
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Data Driven Strength
uh, i would say thanks but isnt your 1RM like 340?
- MattimusMaximus
- Registered User
- Posts: 1750
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: Cole's Data Driven Strength
@cole my best tested was 340 yeah but that was like 2 years ago. I’m weak af right now lol. You always seem to build your bench quickly if I remember correctly.