Cole's Data Driven Strength

[cole]

Tried DLing the next day, got up to 315x2 then tweaked the shit out of my low back. Still really sore and achy, walking like an old man, cant put my socks on...I really thought I could jump back into training since I only missed 2 weeks but that was a mistake. Between moving my whole house and trimming trees at the new house, ive been over reaching physically and mentally. So I am gonna have to take a step back and reintroduce slowly. Went ok today, took a page out of the DDS low fatigue model which was refreshing.

[cole]

Monday, Jun 19th, 2023

Squat with Belt

275lbs x 4
275lbs x 4

Notes: went super easy, back very tweaked and painful

High Bar Squat

175lbs x 8
175lbs x 8

Notes: trying to get some movement/blood flow

Touch & Go Bench Press

215lbs x 6
215lbs x 6
215lbs x 6

Notes: again going easy here, easing back into training

Bench Press with Feet Up

135lbs x 10
135lbs x 10



***Session notes: Felt very easy, jut uncomfortable as my low back joints are not happy. No reason to jump back in full swing, I can ease back in and it will be a lot more pleasant. Funny how I never seem to learn this

[Skid]

Good to see you can still work out after your back injury! I'm the same, I over extend myself sometimes and pay the price.

[KarlM]

Damn man! Way to get training in even when life is full-on chaos I'm mostly on the other side of that these days but oh yeah I can relate.

[cole]

@Skid @KarlM glad to hear the encouragement guys

[cole]

Wednesday, Jun 21st, 2023

Deadlift (conv)

275lbs x 4
275lbs x 4

Notes: Basically rehab DLs. 275 is normally not even a final warmup weight. Minimal discomfort although I tweaked it pretty bad saturday and normal activities of daily living are still affected

Romanian Deadlift

185lbs x 8
185lbs x 8

Notes: hypertrophy, some discomfort but trying for that full ROM

Close Grip Bench Press

225lbs x 5
225lbs x 5
225lbs x 5

Chins

x 6
x 6



*** Session notes: Just doing simple movements with no real challenge as far as the load goes. Probably tinker around a few weeks, then travel, then come back and do an actual program.

[cole]

Friday, Jun 23rd, 2023

2ct Pause Squat

275lbs x 3
275lbs x 3

Notes: really light. brought in grip 1 finger and stance 1 in. feels better and i can get depth easier

High Bar Squat

185lbs x 8
185lbs x 8

Notes: hypertrophy, very light

Touch & Go Bench Press

230lbs x 5
230lbs x 5
230lbs x 5

Notes: shoulders a little cranky...need to stay tighter and have a better arch

Press

85lbs x 10
85lbs x 10

Notes: can go 95 next time



*** session notes: today went well, i felt good, low back just feels like uneven, or like sprained or something. not too painful. all 3 sessions went well this week and i will look to increase load next week.

[cole]

Sunday, Jun 25th, 2023

Deadlift (sumo)

275lbs x 3
275lbs x 3

Notes: Easy, need to wear long pants or socks though.

Romanian Deadlift

185lbs x 8
185lbs x 8

Notes: Hypertrophy

Middle Pin Bench Press

235lbs x 4
235lbs x 4
235lbs x 4

Notes: Working on a big arch and bring my chest to the bar. Also staying tight

Row

95lbs x 10
95lbs x 10

Notes: I'm just not a row fan


*** Session notes: Last session of the micro cycle, still going really easy. My low back is still very irritable and I have nothing to gain at this point.

[cole]

Monday, Jul 3rd, 2023

Squat with Belt

275lbs x 5
275lbs x 5
275lbs x 5


Touch & Go Bench Press

215lbs x 5
215lbs x 5
215lbs x 5


Chins

x 5
x 5
x 5



*** Took last week off. Between the move, the kids, the business, planning for this upcoming trip, and my tweaked back, I just felt the need for a break. Probably not great judgment considering I will be taking another week off next week for vacation, but I really don't want to go 3 weeks without training so I will just do some maintenance this week and come back strong after Mexico. Back feels much better after squatting which is no surprise. I am going to an all inclusive resort for a family reunion, so I will be eating 10k cal a day with absolutely no exercise, so well see how fat I can get.

[cole]

Wednesday, Jul 5th, 2023

High Bar Squat

225lbs x 5
225lbs x 5
225lbs x 5


Press

125lbs x 5
125lbs x 5
125lbs x 5


Deadlift (conv)

315lbs x 5



*** Deadlifts felt way too heavy. I have gone pretty far backwards as of the last month or so. The good news is my step dad and I fixed my irrigation system yesterday and I still had time to pig out on 2 brats, a burger, and a piece of choc cake.

[cole]

7/16

Squat
185 x 5 x 3

TnG Bench
155 x 5 x 3

Chins
BW x 5 x 3



Notes: I really have not been training the last couple months save a few sessions here and there. I guess this is my "offseason". Starting back up here slow and easy for a few weeks with some LP.

[BenM]

It will come back quicker than you expect.

[cole]

It will come back quicker than you expect.

i know, we cant always be at our best!

[cole]

7/18

Squat
205 x 5 x 3

Press
105 x 5 x 3

DL
265 x 5


Notes: I like this order of lifting...although this was super light, it felt like a good full body session and I like that. I will try my best to get up early tomorrow and do a 30 min cardio session of some kind as I would really like to be lifting 3 hours per week and cardio 1 hour per week, which works out to be 240 min of physical activity per week, exceeding the recommended guideline.

[cole]

7/19

Cardio
treadmill - 30 min, 3.5mph, 5% incline

notes: Got a little sweaty, not breathing hard. Listened to BBM podcast about testosterone. I am trying to get in my recommended physical activity guideline minutes in. Thinking if I start logging my cardio I may be more consistent with it.

[cole]

7/20

Squat
225 x 5 x 3

TnG Bench
185 x 5 x 3

Chins +5lbs
5, 5, 5



Notes: went fine, just going through the motions and trying not to push too hard too soon

[cole]

7/21

Cardio
Treadmill 30 minutes, 3.5mph, 5.5% grade

Listened to the rest of the BBM podcast on test

[cole]

Saturday, Jul 22nd, 2023

Squat with Belt

225lbs x 5 @ 6
255lbs x 5 @ 7
285lbs x 5 @ 8
Total x Stress: @ 1.61,

Notes: not a true @8 but working on bracing and trying not to overshoot. will bring on more volume next week. E1RM 350

1ct Pause Bench Press

185lbs x 4 @ 6
205lbs x 4 @ 7
225lbs x 4 @ 8
Total x Stress: @ 1.64,

Notes: not a true @8 but working on bracing and trying not to overshoot. will bring on more volume next week. E1RM 270

Chins

10lbs x 5 @ 7
10lbs x 5 @ 7
10lbs x 5 @ 7
Total x Stress: @ 1.73,

Notes: full ROM dead hang at bottom chin above bar every rep



Other Notes: Felt a little nasueus like i was gonna puke during squats. otherwise a very solid session and technique is spot on right now. still pretty light but that gives me room to grow and not overshoot or peak too soon.

[cole]

Monday, Jul 24th, 2023

Deadlift (conv)

275lbs x 5 @ 6
305lbs x 5 @ 7
335lbs x 5 @ 8
Total x Stress: @ 1.66,

Notes: these felt strange - like really rusty and slow and goofy, but easy at the same time??? i am still hesitant from the floor to about the knee ROM due to low back discomfort.

Press

125lbs x 5 @ 6
130lbs x 5 @ 7
135lbs x 5 @ 8
Total x Stress: @ 1.97,

Notes: did well here, nice to have a full wheel on the bar

Close Grip Bench Press

175lbs x 5 @ 6
190lbs x 5 @ 7
205lbs x 5 @ 8
Total x Stress: @ 1.72,

Notes: soft rpe8. prob had 3 or 4 left, but not 100% sure since i havent gone heavy on these for a while



***Additional Notes: This was a good session, although I dont feel on point athletically. my movements are goofy and not smooth, but I am sure the strength and fluidity will come back after a few consistent weeks.

[cole]

7/25

Cardio
Treadmill 30 minutes, 3.5mph, 6% grade

Listened to the rest of the BBM podcast on programming