Cole's Data Driven Strength

[cole]

3/28/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 226
waist: 40"

[cole]

Friday, Mar 29th, 2024
DDS C2, Build Block, Climb Week

Tempo Squat

300lbs x 3 @ 6
275lbs x 5 @ 7
275lbs x 5 @ 7

Notes: skill slot. 3ct descent then accelerate into hole. these arent my favorite. i think i get a better training result from pauses or pins. however, i am doing these for the novelty and to work on exploding out of the hole.

Bulgarian Split Squat

70lbs x 8 @ 8
70lbs x 8 @ 8

Notes: growth iso slot. forward knee travel and upright torso to target quads. i actually really like these even though they are hard in a weird way. i tried one set with dumbells and no thanks

Low Pin Bench Press

245lbs x 3 @ 6
225lbs x 7 @ 7
225lbs x 7 @ 7

Notes: skill slot. drive upper back into bench. crazy how these have a higher E1RM than comp bench. since i got my new REP bench, it sits a little higher and i can actually do low pin bench to the perfect ROM

Bench Press with Feet Up

215lbs x 6 @ 8
215lbs x 6 @ 8
215lbs x 6 @ 8

Notes: growth slot. flat back and closer grip. tough. supersetted some bicep curls in there too so i could use my new dumbells



*** Really good week of training. perfect transition from intro week. I think this amount of training stress is a better fit than last cycle at this point. having a day off in between sessions seems to help. and only having one pulling day seems to keep my low back joints happier.
*** My new bench is awesome, great quality. So are the Jcups. Makes me want to buy a rack from REP. yep.

[MattimusMaximus]

I was looking at REP for an adjustable bench. They look like a good brand.

[cole]

i live about 45 minutes from their corporate headquarters in denver. i kind of wish i could start from scratch and build an entire home gym new from their stuff and go pick it out in person....but only if i could use monopoly money lol

[MattimusMaximus]

Haha I know what you mean. I’m too cheap so I went with a lightning deal on Amazon. Got my bench new for $80 CAD. Used isn’t even cheap anymore.

[cole]

Monday, Apr 1st, 2024
DDS C2, Build Block, Climb Week

Squat with Belt

365lbs x 1 @ 8
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 1.93,

Notes: primary slot. felt strong and quick. very happy. probably not a true @8, but in my head a triple at that weight would be pretty close right now

2ct Pause Hip Belt Squat

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

Notes: growth slot. used a slow tempo and pause to make the sets @7 since this is the max weight I can load. these nay be agrevating my low back joints, not sure yet.

Tempo Bench Press

245lbs x 2 @ 7
225lbs x 5 @ 7
225lbs x 5 @ 7
Total x Stress: @ 1.9,

Notes: skill slot. 3 count tempo with a pause on chest.

Inverted Rows

x 10
x 10
x 10

Notes: upper back growth. wide grip, touch chest to bar, elevated feet.



*** My new J cups and bench from REP are awesome and they make benching more fun. My low back has been bugging a little, just feels out of alignment or something. Not affecting my lifting at all, its more when im leaning over to pick something up, or leaning to the side or something. I dont even think its related to training, i think its just part of the human condition.
*** New wood floors are 50% done. Never moving again.

[DCR]

felt strong and quick

Looked it too. Looked like you could’ve added 100 lbs to that.

[cole]

@DCR 405 is definetly there, but i dont think 455 would go.

[cole]

4/2/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 226
waist: 39.5"

[KarlM]

Lol, those new J-cups sure added a lot of speed to your squat...

You've always had a strong squat, but I'm not used to seeing you move it so fast!

[cole]

Lol, those new J-cups sure added a lot of speed to your squat...

You've always had a strong squat, but I'm not used to seeing you move it so fast!

ha, yea thanks. it felt fast thats for sure. funny how when you arent carrying so much fatigue you can actually move some weights.

[cole]

Wednesday, Apr 3rd, 2024
DDS C2, Build Block, Climb Week

Deadlift (conv)

405lbs x 1 @ 8
350lbs x 5 @ 7
350lbs x 5 @ 7
Total x Stress: @ 1.94,

Notes: primary slot. push floor away from you with feet. keep tight lats and keep bar close to legs. top single was nice. 10 pounds over the recommended load today.

Romanian Deadlift

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

Notes: growth slot. to floor with a controlled eccentric. considering adding a deficit to get more hamstrings. these tend to be more of a lower back movement and im really trying for the hamstrings

1ct Pause Bench Press

295lbs x 1 @ 8
255lbs x 5 @ 7
255lbs x 5 @ 7
Total x Stress: @ 1.94,

Notes: primary slot. index on rings. so, recommended single @8 was 275. i did it and filmed it, watched it, and said "no way can i rate this an 8, if any of my exodus bros see it they wont take my rpe scale seriously anymore." so i meant to put on 5's and do 285. the second i unracked it i knew it was more than 285 but i went with it and actually it probably made it closer to an @8 than had i stuck with the 285. sooooo, i went 20 pounds over the recommended top load today. actually pretty happy with how it turned out.

2" Deficit Push Up

x 10
x 10
x 10

Notes: growth iso slot. max depth and stretch. use pushups handles on plyboxes for max defecit. serious pump! i can see why body builders walk around the gym like douchebags.



*** things are feeling good right now. its hard to pinpoint why. i made the switch to cycle 2 3 weeks ago after battling some serious low back weakness/fatigue. i went to a 3 day per week setup which i do think has helped, but in doing so i have dropped the total dose, which may have had some short term benefit, but may also have some long term negatives as well. am i feeling good bc the previous cycle potentiated the present gains, even though i ran into excess fatigue? is the change from a 4 to 3 day sort of acting as a mini taper? hard to tell, but i am going to operate on the assumption that, at least for the time being, having less stress is better. until the data shows me otherwise i guess.

[cole]

4/4/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 224
waist: 39"

[Skid]

is the change from a 4 to 3 day sort of acting as a mini taper? hard to tell, but i am going to operate on the assumption that, at least for the time being, having less stress is better. until the data shows me otherwise i guess.

If you are making gains and feeling good don't stop what you are doing! Ride it out until the gainz train creaks to a halt

[cole]

is the change from a 4 to 3 day sort of acting as a mini taper? hard to tell, but i am going to operate on the assumption that, at least for the time being, having less stress is better. until the data shows me otherwise i guess.

If you are making gains and feeling good don't stop what you are doing! Ride it out until the gainz train creaks to a halt

For sure. Heading into attack week so well see what singles @9 look like next week.

[cole]

Friday, Apr 5th, 2024
DDS C2, Build Block, Climb Week

Tempo Squat

315lbs x 3 @ 7
275lbs x 4 @ 6
275lbs x 4 @ 7
Total x Stress: @ 1.37,

Notes: skill slot. accelerate out of the hole but dont lose tightness. went well.

Bulgarian Split Squat

75lbs x 8 @ 8
75lbs x 8 @ 8

Notes: growth slot. bb. forward knee travel and upright torso.

Low Pin Bench Press

260lbs x 3 @ 7
235lbs x 6 @ 7
235lbs x 6 @ 7
Total x Stress: @ 1.84,

Notes: skill slot. pins set right at chest level. working on bar path and tightness, also bulldog grip.

Close Grip Bench Press with Feet Up

225lbs x 6 @ 8
225lbs x 6 @ 8
225lbs x 6 @ 8

Notes: growth slot main. no arch, max ROM for hypertrophy. these were hard! need to rest 5 minutes between sets next time. max pump, can barely move my arms



*** I really like these movements i did today. Split squats are starting to feel good, and I think as I go up in weight they will start helping my quads grow.
*** I can tell this cycle has helped me with some upper body gainzz. Im looking bigger in my reflections and in the mirror, my shoulders and chest. My son told me I was looking big. normally i dont pay attention to my asthetics much. I guess this is the place to brag, if im gonna.

[MattimusMaximus]

Own the brag. I was feeling a bit more swole this week too. Then I found out there was an error in my cal counting all week and I was in a surplus. Lol.

[dw]

Own the brag. I was feeling a bit more swole this week too. Then I found out there was an error in my cal counting all week and I was in a surplus. Lol.

Kind of goes to show you (I surmise) how little a surplus you actually need to see a benefit.

[KarlM]

Looking jacked @@cole! Also, your squat depth looks a lot more consistent and deep these days. Those tempo squats looked clean.

[cole]

Thanks @KarlM !
depth on the squat is always something I have to keep an eye on