Cole's Data Driven Strength

[cole]

Saturday, Feb 24th, 2024
DDS C1 - Build Block, Attack Week

Squat with Belt

365lbs x 1 @ 8
315lbs x 3 @ 6
315lbs x 3 @ 6
Total x Stress: @ 1.37,

Notes: These felt a little heavier than i would like. really focusing on execution of the movement, balance, and explosiveness. drop sets done fairly far from failure

High Bar Squat

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

Notes: really focusing on controlled, mind-muscle connection. should go up in weight next block

Tempo Bench Press

235lbs x 1 @ 6
225lbs x 4 @ 7

Push Up with Feet Up

x 12
x 12


*** Going to the Avs game tonight with some friends. Its an opportunity to bust out my new Makar jersey. Gonna get some chicken and a few beers first. I need to be very careful with beer as just one or two feels really nice but any more tends to give me anxiety and insomnia.

[DCR]

*** Going to the Avs game tonight with some friends. Its an opportunity to bust out my new Makar jersey. Gonna get some chicken and a few beers first. I need to be very careful with beer as just one or two feels really nice but any more tends to give me anxiety and insomnia.

You and me both. The older I get, the more I dislike alcohol. I just love the taste and feel of a cold beer.

[cole]

You and me both. The older I get, the more I dislike alcohol. I just love the taste and feel of a cold beer.

yeah. overall i dont like it and dont partake much. however, once in a while it seems like a good idea and then the next day i remember why its best to avoid it.

[cole]

Sunday, Feb 25th, 2024
DDS C1 - Build Block, Attack Week

Deadlift (conv)

405lbs x 1 @ 8
350lbs x 3 @ 6
350lbs x 3 @ 7
Total x Stress: @ 1.43,

Notes: top single moved well but i felt a little rusty on my positioning

Stiff Leg Deadlift

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

3ct Pause Bench Press

225lbs x 3 @ 7
205lbs x 5 @ 7

Inverted Rows

x 12
x 12
x 12

[cole]

Tuesday, Feb 27th, 2024
DDS C1 - Build Block, Attack Week

2ct Pause Squat

295lbs x 3 @ 7
275lbs x 3 @ 6
275lbs x 3 @ 6
Total x Stress: @ 1.36,

Notes: Skill slot. focus was on mid foot balance, stiff extended back, and quick descent. Then keeping a tight brace in the hole for a 2 count. Then rather than relying mainly on the hip extensors for the ascent, I consciously kept the quads involved and chest going up simealtaneously as the hips. Knee extensors are my limiter

Split Squat

55lbs x 8 @ 7
55lbs x 8 @ 7

Notes: growth slot iso. mind muscle connection on quads. i dont have machines like hack squats or leg extentions so i have to use what i have.

1ct Pause Bench Press

275lbs x 1 @ 8
245lbs x 4 @ 6
245lbs x 4 @ 6
Total x Stress: @ 1.83,

Notes: primary slot. heaviest top single of the cycle so far and it was fine. I lowered the pins one hole for the arms so I have to get used to slightly more extension to unrack than usual. But I needed to lower them bc i widened my grip to index finger on notch and that was making it tough to rack after a top set. now i dont hit the pins when racking anymore.

Bench Press with Feet Up

195lbs x 6 @ 7
195lbs x 6 @ 7
195lbs x 6 @ 7

Notes: growth main slot. went up 10 pounds


***I watched the DDS webinar on squats. Tons of awesome info. Gave me some things to focus on. Also re-emphasized the value of polarized training.

[DCR]

***I watched the DDS webinar on squats. Tons of awesome info. Gave me some things to focus on. Also re-emphasized the value of polarized training.

Link to the particular one? Would like to check it out.

[EricK]

You and me both. The older I get, the more I dislike alcohol. I just love the taste and feel of a cold beer.

yeah. overall i dont like it and dont partake much. however, once in a while it seems like a good idea and then the next day i remember why its best to avoid it.

+1000

I actually go to sleep but the sleep quality sucks so I'm super tired the next day, but can't get to sleep the following night, which perpetuates the tiredness. That first buzz is nice, but both fleeting and costly...

[cole]

***I watched the DDS webinar on squats. Tons of awesome info. Gave me some things to focus on. Also re-emphasized the value of polarized training.

Link to the particular one? Would like to check it out.

not sure if this will work bc i got it from the Infinity Home page and its for infinity programming subscribers but you can try
https://circle.data-drivenstrength.com/ ... t-training

[cole]

That first buzz is nice, but both fleeting and costly...

Well put. I will be avoiding for about 6 months, then im sure i will forget again lol

[DCR]

***I watched the DDS webinar on squats. Tons of awesome info. Gave me some things to focus on. Also re-emphasized the value of polarized training.

Link to the particular one? Would like to check it out.

not sure if this will work bc i got it from the Infinity Home page and its for infinity programming subscribers but you can try
https://circle.data-drivenstrength.com/ ... t-training

Ah, yeah, you're right. Oh well - I've not checked out any of their material and have meant to do so, so I'll head down a rabbit hole and likely come across it in doing so.

[cole]

Wednesday, Feb 28th, 2024
DDS C1 - Build Block, Attack Week

2ct Pause Deadlift (conv)

325lbs x 3 @ 7
295lbs x 3 @ 6
295lbs x 3 @ 7
Total x Stress: @ 1.32,

Notes: skill slot. working on setting the low back but not in a hyper extended way that is impossible to maintain. glutes are sore from split squats which are supposed to be targeting the quads but seem to target the glutes more. makes pulling the next day uncomfortable.

Dumbbell Romanian Deadlift with Single Leg

50lbs x 8 @ 6
50lbs x 8 @ 6

Notes: growth iso slot. lots of balance practice. would prefer to use a hamstring curl machine but i gotta do the best with what i have.

Touch & Go Bench Press

250lbs x 2 @ 7
225lbs x 6 @ 6
225lbs x 6 @ 6
Total x Stress: @ 1.77,

Notes: skill slot 1. funny how these arent as strong as with a 1ct pause

Chins

x 5
x 5
x 5



***** End of the build block of cycle 1. Onto the perform block next week. I peeked ahead and there isn't too much change. Body feels pretty good, checking low back fatigue as that is always my tolerance limiter and indicator of overall fatigue. Seems fine. I have been doing 1 designated cardio day (tomorrow) but I normally go on 30 minute daily walks if weather permits. I just seem to enjoy strength training so much more than cardio, which is why I like lifting 4 days per week. E1RM's after 4 weeks are 395,300,440

[cole]

3/1/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 223
waist: 41"

[Skid]

Getting skinny Cole!

[cgeorg]

*** Going to the Avs game tonight with some friends. Its an opportunity to bust out my new Makar jersey. Gonna get some chicken and a few beers first. I need to be very careful with beer as just one or two feels really nice but any more tends to give me anxiety and insomnia.

You and me both. The older I get, the more I dislike alcohol. I just love the taste and feel of a cold beer.

I stopped drinking for a bit and found some of the NAs satisfied my desire for a cold beer at the end of the day. If you like Stella, their NA is a pretty faithful recreation. ODoul's is surprisingly good as a regular old domestic. None of the IPAs are right. You don't really realize what alcohol actually adds to the flavor and mouthfeel of beer until it's missing.

If only they could find an NA way to deliver the burning punch of whiskey. I know there are a bunch of spirits around but I think they are just their own thing.

[KarlM]

Numbers are rapidly coming back! I look forward to you getting back to mid 300s and mid 400s for bench squat and squat. Then blowing those out of the water! I remember you getting the five plate deadlift too. You’ll probably get mid 500s in short order with good coaching. I should take a page out of your book lol.

[DCR]

*** Going to the Avs game tonight with some friends. Its an opportunity to bust out my new Makar jersey. Gonna get some chicken and a few beers first. I need to be very careful with beer as just one or two feels really nice but any more tends to give me anxiety and insomnia.

You and me both. The older I get, the more I dislike alcohol. I just love the taste and feel of a cold beer.

I stopped drinking for a bit and found some of the NAs satisfied my desire for a cold beer at the end of the day. If you like Stella, their NA is a pretty faithful recreation. ODoul's is surprisingly good as a regular old domestic. None of the IPAs are right. You don't really realize what alcohol actually adds to the flavor and mouthfeel of beer until it's missing.

If only they could find an NA way to deliver the burning punch of whiskey. I know there are a bunch of spirits around but I think they are just their own thing.

I do, quite a bit in fact - thanks for the rec!

[cole]

Getting skinny Cole!

ha. i actually went from 240 to 215 now ive crept back up a little. my goal was to keep my waist under 40 but i like food too much.

[cole]

@cgeorg thanks for the recommendation, maybe ill give that a try!

[cole]

Numbers are rapidly coming back! I look forward to you getting back to mid 300s and mid 400s for bench squat and squat. Then blowing those out of the water! I remember you getting the five plate deadlift too. You’ll probably get mid 500s in short order with good coaching. I should take a page out of your book lol.

I did get a 495 pull once with room to spare. I dont think you need to do anything different than you are already doing. Your training has gone really well the last 5 years, especially for being a self programmer

[cole]

Sunday, Mar 3rd, 2024
DDS C1:Perform Block, Intro Week

Squat with Belt

335lbs x 1 @ 5
325lbs x 2 @ 6
Total x Stress: @ 0.51,

Notes: primary slot. top single was easy and crisp. backoff double was a little less technically efficient. Load was shifting slightly to heels. overall very light and easy.

High Bar Squat

245lbs x 6 @ 5
245lbs x 6 @ 5

Notes: growth slot main. keeping it in the quads. keeping quads forward for the majority of the ascent. exploding concentrically.

Touch & Go Bench Press

240lbs x 1 @ 4
245lbs x 2 @ 6
Total x Stress: @ 0.56,

Notes: skill slot 1. explosive. easy

Push Up with Feet Up

x 15
x 15

Notes: growth slot iso.



*** First day of the perform block. its an intro week so it almost acts as a deload. also, i am on Josh's sneak attack top single progression style so by the attack week this block i should be hitting x1@8 higher than last weeks.