5/5
Upper
Bench
275 x 2 x 3 sets
Press
135 x 5 x 3
Notes: Very high stress work/life day. Low back still tweaked
Cole's Data Driven Strength
Moderator: Chebass88
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
5/7
Heavy Day
Squat
315 x 5 x 5
TnG Bench
245 x 5 x 5
DL
365 x 5
Notes: Great session. For some reason my low back kills me when I try to put my socks on in my the morning or when I bend over to put my dogs collars on, but I can squat/pull 300+ no problem no pain. Backs are weird. Anyway, I found that doing the "hard" session of the week on Sunday is a good idea since im not as tied up with work and my wife is also home to help with the kids. I will try the Sun-Tue-Thu format for a while. I have 9 weeks until vacation (development), then another 8 weeks until my meet (meet prep).
Heavy Day
Squat
315 x 5 x 5
TnG Bench
245 x 5 x 5
DL
365 x 5
Notes: Great session. For some reason my low back kills me when I try to put my socks on in my the morning or when I bend over to put my dogs collars on, but I can squat/pull 300+ no problem no pain. Backs are weird. Anyway, I found that doing the "hard" session of the week on Sunday is a good idea since im not as tied up with work and my wife is also home to help with the kids. I will try the Sun-Tue-Thu format for a while. I have 9 weeks until vacation (development), then another 8 weeks until my meet (meet prep).
-
cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
5/9
Light Day
2ct Pause Squat
255 x 5 x 2 sets
Press
140 x 5 x 3
Weighted Chins
(+5lbs) 5, 5, 5
Notes: Easy day, squats felt like a nice easy stretch. Press is good, about 5 years ago when I was starting SS and pressing regular, I got up to around 170x5 before hitting a wall I think. We will see how long it takes to get back there. For chins, I debated back and forth about increasing reps vs using weight belt. Went with using the weight belt, so I will keep the reps at 5 and go up in load.
Light Day
2ct Pause Squat
255 x 5 x 2 sets
Press
140 x 5 x 3
Weighted Chins
(+5lbs) 5, 5, 5
Notes: Easy day, squats felt like a nice easy stretch. Press is good, about 5 years ago when I was starting SS and pressing regular, I got up to around 170x5 before hitting a wall I think. We will see how long it takes to get back there. For chins, I debated back and forth about increasing reps vs using weight belt. Went with using the weight belt, so I will keep the reps at 5 and go up in load.
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
5/11
Medium Day
Squat
285 x 5 x 3
Close Grip Bench
225 x 5 x 3
RDL
225 x 5 x 3
Notes: Nothing special to report. Good week of training.
Medium Day
Squat
285 x 5 x 3
Close Grip Bench
225 x 5 x 3
RDL
225 x 5 x 3
Notes: Nothing special to report. Good week of training.
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Sunday, May 14th, 2023
Squat with Belt
325lbs x 5 @ 6
337lbs x 5 @ 7
350lbs x 5 @ 8
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 2.87,
Central x Stress: @ 2.03
Notes: good top set, back a little achy
Touch & Go Bench Press
245lbs x 5 @ 6
260lbs x 5 @ 7
275lbs x 5 @ 8
245lbs x 5 @ 7
245lbs x 5 @ 7
Total x Stress: @ 2.73,
Central x Stress: @ 1.8
Notes: top set went well
***Did not have the juice for DL, also low back a little tweaky. I will plan on doing a top set of DLs first thing on tuesday, followed by some RDL for some extra pulling volume. Then Do some medium load squats and bench on thursday.
Videos:
Squat with Belt
325lbs x 5 @ 6
337lbs x 5 @ 7
350lbs x 5 @ 8
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 2.87,
Central x Stress: @ 2.03
Notes: good top set, back a little achy
Touch & Go Bench Press
245lbs x 5 @ 6
260lbs x 5 @ 7
275lbs x 5 @ 8
245lbs x 5 @ 7
245lbs x 5 @ 7
Total x Stress: @ 2.73,
Central x Stress: @ 1.8
Notes: top set went well
***Did not have the juice for DL, also low back a little tweaky. I will plan on doing a top set of DLs first thing on tuesday, followed by some RDL for some extra pulling volume. Then Do some medium load squats and bench on thursday.
Videos:
-
cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Tuesday, May 16th, 2023
Deadlift (conv)
385lbs x 5 @ 8
Total x Stress: @ 0.86,
Central x Stress: @ 0.76
Notes: ill need to work my way back up the 4's a little slower from here. this was hard but each rep moved fast.
Romanian Deadlift
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
Total x Stress: @ 2.57,
Central x Stress: @ 2.12
Notes: hard to judge rpe on RDL. not exactly sure where the movement begins and ends. this is prob the max weight I will do. may actually switch to a SLDL or SGDL for pulling volume as it seems better for my back
Press
135lbs x 5 @ 6
140lbs x 5 @ 7
145lbs x 5 @ 8
135lbs x 5 @ 6
135lbs x 5 @ 6
Total x Stress: @ 2.86,
Central x Stress: @ 2.26
Notes: getting stronger here each time. ill be at 160 before you know. i like press, but not even close to as much as benching
video:
Deadlift (conv)
385lbs x 5 @ 8
Total x Stress: @ 0.86,
Central x Stress: @ 0.76
Notes: ill need to work my way back up the 4's a little slower from here. this was hard but each rep moved fast.
Romanian Deadlift
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
Total x Stress: @ 2.57,
Central x Stress: @ 2.12
Notes: hard to judge rpe on RDL. not exactly sure where the movement begins and ends. this is prob the max weight I will do. may actually switch to a SLDL or SGDL for pulling volume as it seems better for my back
Press
135lbs x 5 @ 6
140lbs x 5 @ 7
145lbs x 5 @ 8
135lbs x 5 @ 6
135lbs x 5 @ 6
Total x Stress: @ 2.86,
Central x Stress: @ 2.26
Notes: getting stronger here each time. ill be at 160 before you know. i like press, but not even close to as much as benching
video:
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Thursday, May 18th, 2023
High Bar Squat
275lbs x 4 @ 7
295lbs x 4 @ 8
315lbs x 4 @ 9
Total x Stress: @ 2.38,
Central x Stress: @ 2.17
Notes: probably had 2 reps left in the tank but not 100% sure since i dont have a lot of experience with high bar. just not near as strong as LBBS
Touch & Go Bench Press
245lbs x 5 @ 7
260lbs x 5 @ 8
275lbs x 5 @ 9
Total x Stress: @ 2.43,
Central x Stress: @ 1.96
Notes: also prob not a true @9, but for training purposes i would have only done 1 more rep before it got a little iffy
Bench Press with Feet Up
95lbs x 10
95lbs x 10
95lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0
High Bar Squat
275lbs x 4 @ 7
295lbs x 4 @ 8
315lbs x 4 @ 9
Total x Stress: @ 2.38,
Central x Stress: @ 2.17
Notes: probably had 2 reps left in the tank but not 100% sure since i dont have a lot of experience with high bar. just not near as strong as LBBS
Touch & Go Bench Press
245lbs x 5 @ 7
260lbs x 5 @ 8
275lbs x 5 @ 9
Total x Stress: @ 2.43,
Central x Stress: @ 1.96
Notes: also prob not a true @9, but for training purposes i would have only done 1 more rep before it got a little iffy
Bench Press with Feet Up
95lbs x 10
95lbs x 10
95lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Friday, May 19th, 2023
Deadlift (sumo)
315lbs x 4 @ 7
340lbs x 4 @ 8
365lbs x 4 @ 9
Total x Stress: @ 2.34,
Central x Stress: @ 2.1
Notes: judging on video, this was not @9. BUT for training purposes thats how im reporting. and i really liked the feel of sumo once i got to 365. uh oh
Middle Pin Bench Press
265lbs x 4 @ 8
270lbs x 4 @ 8.5
275lbs x 4 @ 9
Total x Stress: @ 3.06,
Central x Stress: @ 3.16
Notes: probably a real @9. with a pause to settle bar on pins
Row
95lbs x 10
95lbs x 10
95lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0
Notes: strict. 1st time doing these.
video:
Deadlift (sumo)
315lbs x 4 @ 7
340lbs x 4 @ 8
365lbs x 4 @ 9
Total x Stress: @ 2.34,
Central x Stress: @ 2.1
Notes: judging on video, this was not @9. BUT for training purposes thats how im reporting. and i really liked the feel of sumo once i got to 365. uh oh
Middle Pin Bench Press
265lbs x 4 @ 8
270lbs x 4 @ 8.5
275lbs x 4 @ 9
Total x Stress: @ 3.06,
Central x Stress: @ 3.16
Notes: probably a real @9. with a pause to settle bar on pins
Row
95lbs x 10
95lbs x 10
95lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0
Notes: strict. 1st time doing these.
video:
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Monday, May 22nd, 2023
Squat with Belt
365lbs x 5 @ 8
325lbs x 5 @ 6
325lbs x 5 @ 6
325lbs x 5 @ 7
325lbs x 5 @ 7
Total x Stress: @ 2.54
Notes: E1RM is 450, I don't think I could hit that right now. May be that I am a slow twitch muscle fiber person, so I am able to rep a higher % of my 1RM than most. I know I used to be able to run forever when I wrestled. Top set did feel good though, not hard, but as seen on video, not fast either so 8 is a good rpe #
1ct Pause Bench Press
285lbs x 5 @ 9
255lbs x 4 @ 6
255lbs x 4 @ 6
255lbs x 4 @ 7
255lbs x 4 @ 7
Total x Stress: @ 2.79
Notes: E1rm 340. not sure about that, probably more accurate than the squat estimate though. Ended up doing this top set for 5 reps on accident....so used to fahves. made it @9, so next week I will repeat this weight for 4 and it should fall more in the @8 range. Good group of sets here today on paused bench
video:
Squat with Belt
365lbs x 5 @ 8
325lbs x 5 @ 6
325lbs x 5 @ 6
325lbs x 5 @ 7
325lbs x 5 @ 7
Total x Stress: @ 2.54
Notes: E1RM is 450, I don't think I could hit that right now. May be that I am a slow twitch muscle fiber person, so I am able to rep a higher % of my 1RM than most. I know I used to be able to run forever when I wrestled. Top set did feel good though, not hard, but as seen on video, not fast either so 8 is a good rpe #
1ct Pause Bench Press
285lbs x 5 @ 9
255lbs x 4 @ 6
255lbs x 4 @ 6
255lbs x 4 @ 7
255lbs x 4 @ 7
Total x Stress: @ 2.79
Notes: E1rm 340. not sure about that, probably more accurate than the squat estimate though. Ended up doing this top set for 5 reps on accident....so used to fahves. made it @9, so next week I will repeat this weight for 4 and it should fall more in the @8 range. Good group of sets here today on paused bench
video:
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Tuesday, May 23rd, 2023
Deadlift (conv)
405lbs x 5 @ 8
Total x Stress: @ 0.87,
E1RM: 499
Notes: might have been @9, not sure. bar speed didnt slow down much from set 1 to 5 though, so i called it @8. i did not feel good doing these today and almost bailed on my 365 pound warmup. tough to pull after 5 sets of squats the day before. i have done this 4 day setup in the past and when i can get it to work, i get very strong. however, juggling all my work demands and kids home for summer might not be a great start time. i will readjust this setup before next weeks training.
Stiff Leg Deadlift
315lbs x 5 @ 7
Total x Stress: @ 0.64,
Notes: wanted to get some extra volume in here. need to get my pulling work capacity up again
Close Grip Bench Press
225lbs x 5 @ 7
225lbs x 5 @ 7
225lbs x 5 @ 7
Total x Stress: @ 1.94,
Notes: also didnt feel that great. after an awesome session yesterday, im feeling a little let down today
video:
Deadlift (conv)
405lbs x 5 @ 8
Total x Stress: @ 0.87,
E1RM: 499
Notes: might have been @9, not sure. bar speed didnt slow down much from set 1 to 5 though, so i called it @8. i did not feel good doing these today and almost bailed on my 365 pound warmup. tough to pull after 5 sets of squats the day before. i have done this 4 day setup in the past and when i can get it to work, i get very strong. however, juggling all my work demands and kids home for summer might not be a great start time. i will readjust this setup before next weeks training.
Stiff Leg Deadlift
315lbs x 5 @ 7
Total x Stress: @ 0.64,
Notes: wanted to get some extra volume in here. need to get my pulling work capacity up again
Close Grip Bench Press
225lbs x 5 @ 7
225lbs x 5 @ 7
225lbs x 5 @ 7
Total x Stress: @ 1.94,
Notes: also didnt feel that great. after an awesome session yesterday, im feeling a little let down today
video:
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cole
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- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Thursday, May 25th, 2023
2ct Pause Squat
300lbs x 4 @ 6
315lbs x 4 @ 7
330lbs x 4 @ 8
Total x Stress: @ 1.89,
Notes: Went well, felt good. Feeling strong right now on squat. I actually think I loaded 340 but I cant remember for sure so I will say 330.
Touch & Go Bench Press
245lbs x 5 @ 6
260lbs x 5 @ 7
275lbs x 5 @ 8
Total x Stress: @ 1.82,
Notes: Nice starting point for bench. Will eventually need to add a couple sets
--> I am going to stay on track with training 4 days/wk as long as I can. I need to regulate the dose a little better, I still have DOMS from mondays squat session and it negatively affected my tuesday DL session. I am set to move mid June so hopefully will have my gym up and running in a couple days. I am paying a mover to move the platform and my wifes treadmill.
2ct Pause Squat
300lbs x 4 @ 6
315lbs x 4 @ 7
330lbs x 4 @ 8
Total x Stress: @ 1.89,
Notes: Went well, felt good. Feeling strong right now on squat. I actually think I loaded 340 but I cant remember for sure so I will say 330.
Touch & Go Bench Press
245lbs x 5 @ 6
260lbs x 5 @ 7
275lbs x 5 @ 8
Total x Stress: @ 1.82,
Notes: Nice starting point for bench. Will eventually need to add a couple sets
--> I am going to stay on track with training 4 days/wk as long as I can. I need to regulate the dose a little better, I still have DOMS from mondays squat session and it negatively affected my tuesday DL session. I am set to move mid June so hopefully will have my gym up and running in a couple days. I am paying a mover to move the platform and my wifes treadmill.
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Friday, May 26th, 2023
2ct Pause Deadlift (conv)
315lbs x 4 @ 6
340lbs x 4 @ 7
365lbs x 4 @ 8
Total x Stress: @ 1.74,
Central x Stress: @ 1.46
Notes: A little upper back rounding, like usual. Doesn't hurt or bother me so I am not going to make a big deal about it but it sure would look prettier if I could keep a flatter upper back
Middle Pin Bench Press
250lbs x 4 @ 6
265lbs x 4 @ 7
280lbs x 4 @ 8
Total x Stress: @ 1.81,
Central x Stress: @ 1.58
Notes: everything was very easy until the last rep of set 3.
video:
2ct Pause Deadlift (conv)
315lbs x 4 @ 6
340lbs x 4 @ 7
365lbs x 4 @ 8
Total x Stress: @ 1.74,
Central x Stress: @ 1.46
Notes: A little upper back rounding, like usual. Doesn't hurt or bother me so I am not going to make a big deal about it but it sure would look prettier if I could keep a flatter upper back
Middle Pin Bench Press
250lbs x 4 @ 6
265lbs x 4 @ 7
280lbs x 4 @ 8
Total x Stress: @ 1.81,
Central x Stress: @ 1.58
Notes: everything was very easy until the last rep of set 3.
video:
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cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Monday, May 29th, 2023
Squat with Belt
325lbs x 5 @ 7
345lbs x 5 @ 8
365lbs x 5 @ 9
Total x Stress: @ 2.45,
Central x Stress: @ 1.99
Notes: E1RM 435, top set felt a little harder this week, maybe bc my kids were running around completely out of control while I was trying to do this.
1ct Pause Bench Press
265lbs x 4 @ 7
275lbs x 4 @ 8
285lbs x 4 @ 9
Total x Stress: @ 2.7,
Central x Stress: @ 2.73
Notes: E1RM 330. Slightly harder than last week, but overall felt good.
Press
135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
Total x Stress: @ 1.92,
Central x Stress: @ 1.57
Notes: baseline pressing
video:
Squat with Belt
325lbs x 5 @ 7
345lbs x 5 @ 8
365lbs x 5 @ 9
Total x Stress: @ 2.45,
Central x Stress: @ 1.99
Notes: E1RM 435, top set felt a little harder this week, maybe bc my kids were running around completely out of control while I was trying to do this.
1ct Pause Bench Press
265lbs x 4 @ 7
275lbs x 4 @ 8
285lbs x 4 @ 9
Total x Stress: @ 2.7,
Central x Stress: @ 2.73
Notes: E1RM 330. Slightly harder than last week, but overall felt good.
Press
135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
Total x Stress: @ 1.92,
Central x Stress: @ 1.57
Notes: baseline pressing
video:
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cole
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- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Tuesday, May 30th, 2023
Deadlift (conv)
365lbs x 5 @ 7
385lbs x 5 @ 8
405lbs x 5 @ 9
Total x Stress: @ 2.49,
Notes: Did these in the evening after dinner and I actually felt pretty strong after 3 meals today. Got all 3 sets done. Volume, with my back cooperating just fine.
Close Grip Bench Press
250lbs x 5 @ 7
260lbs x 5 @ 8
270lbs x 5 @ 9
Total x Stress: @ 2.6,
Notes: close grips just arent quite as strong as they used to be after my bicep tendonitis last year, but these were fine today
Romanian Deadlift
135lbs x 10
135lbs x 10
135lbs x 10
Notes: programmed good ams, tried them, they suck ass so i switched to RDL
video:
Deadlift (conv)
365lbs x 5 @ 7
385lbs x 5 @ 8
405lbs x 5 @ 9
Total x Stress: @ 2.49,
Notes: Did these in the evening after dinner and I actually felt pretty strong after 3 meals today. Got all 3 sets done. Volume, with my back cooperating just fine.
Close Grip Bench Press
250lbs x 5 @ 7
260lbs x 5 @ 8
270lbs x 5 @ 9
Total x Stress: @ 2.6,
Notes: close grips just arent quite as strong as they used to be after my bicep tendonitis last year, but these were fine today
Romanian Deadlift
135lbs x 10
135lbs x 10
135lbs x 10
Notes: programmed good ams, tried them, they suck ass so i switched to RDL
video:
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slowmotion
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- Location: Norway
- Age: 65
Re: Cole's Work
Nice work!
-
cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Thanks Jan
-
cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Friday, Jun 2nd, 2023
2ct Pause Squat
315lbs x 4 @ 7
325lbs x 4 @ 8
335lbs x 4 @ 9
Total x Stress: @ 2.77,
Touch & Go Bench Press
255lbs x 5 @ 7
265lbs x 5 @ 8
275lbs x 5 @ 9
Total x Stress: @ 2.6,
Pendlay Row
185lbs x 5 @ 7
185lbs x 5 @ 7
185lbs x 5 @ 7
Total x Stress: @ 1.95,
*** I will be disassembling my home gym next tuesday to move to my new home across town. I dont know how that will disrupt my training for next week, especially since I wont be living in my new home til Jun 15th. Might be a 2 week break coming up soon
2ct Pause Squat
315lbs x 4 @ 7
325lbs x 4 @ 8
335lbs x 4 @ 9
Total x Stress: @ 2.77,
Touch & Go Bench Press
255lbs x 5 @ 7
265lbs x 5 @ 8
275lbs x 5 @ 9
Total x Stress: @ 2.6,
Pendlay Row
185lbs x 5 @ 7
185lbs x 5 @ 7
185lbs x 5 @ 7
Total x Stress: @ 1.95,
*** I will be disassembling my home gym next tuesday to move to my new home across town. I dont know how that will disrupt my training for next week, especially since I wont be living in my new home til Jun 15th. Might be a 2 week break coming up soon
-
cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
My platform is disassembled and torn down. I have 1000lbs of plates in my mini van. Looks a little rough on the suspension. I have 2 movers coming today to help me move the platform to my new garage. I dont know how or when I will be able to lift becasue we are so busy trying to move the rest of our possessions and I have been dealing with contractors like every day for renovations. AND I have my kids home from school....lots of excuses I know, I might just have to take the week off this week and then try to set it up and get a couple maintenence sessions in before the 15th which is my move in date. Hopefully this is the last time I ever move!
-
cole
- Registered User
- Posts: 2875
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Cole's Work
Friday, Jun 16th, 2023
Squat with Belt
275lbs x 5 @ 6
295lbs x 5 @ 7
315lbs x 5 @ 8
Total x Stress: @ 1.78,
Central x Stress: @ 1.31
Notes: need to narrow stance a little so i dont have as much knee cave. felt heavy, as expected for having 2 weeks off
Touch & Go Bench Press
215lbs x 5 @ 6
230lbs x 5 @ 7
245lbs x 5 @ 8
Total x Stress: @ 1.79,
Central x Stress: @ 1.32
Notes: need to take my time and stay tight. also felt heavy
Chins
x 5
x 5
x 5
Total x Stress: @ 0,
Central x Stress: @ 0
Notes: bodyweight chins
session notes: Its been a long two weeks. I have moved houses for my entire family of 5 plus 3 dogs while continuing to operate my business and watch my kids since they are out of school. I am sure there have been a couple opportunities to get in a quick session, but im not too mad at myself given the situation. I was tempted a few times to train at 9p once the day was done but I laid down and was sleeping in a matter of minutes. The good news is I now have my home gym set up and I like it a lot. Much more private to have it here than at my business. I have about 3 weeks until I go to Mexico for a week so I think I will just kind of tinker with and A / B split for now, not pushing much. After Mexico I will have 8 weeks to prepare for my next meet, unless I decide to ditch it and do a more long term program. Not sure yet. 8 weeks may not be enough time to prep, especially having come off vacation.
video:
Squat with Belt
275lbs x 5 @ 6
295lbs x 5 @ 7
315lbs x 5 @ 8
Total x Stress: @ 1.78,
Central x Stress: @ 1.31
Notes: need to narrow stance a little so i dont have as much knee cave. felt heavy, as expected for having 2 weeks off
Touch & Go Bench Press
215lbs x 5 @ 6
230lbs x 5 @ 7
245lbs x 5 @ 8
Total x Stress: @ 1.79,
Central x Stress: @ 1.32
Notes: need to take my time and stay tight. also felt heavy
Chins
x 5
x 5
x 5
Total x Stress: @ 0,
Central x Stress: @ 0
Notes: bodyweight chins
session notes: Its been a long two weeks. I have moved houses for my entire family of 5 plus 3 dogs while continuing to operate my business and watch my kids since they are out of school. I am sure there have been a couple opportunities to get in a quick session, but im not too mad at myself given the situation. I was tempted a few times to train at 9p once the day was done but I laid down and was sleeping in a matter of minutes. The good news is I now have my home gym set up and I like it a lot. Much more private to have it here than at my business. I have about 3 weeks until I go to Mexico for a week so I think I will just kind of tinker with and A / B split for now, not pushing much. After Mexico I will have 8 weeks to prepare for my next meet, unless I decide to ditch it and do a more long term program. Not sure yet. 8 weeks may not be enough time to prep, especially having come off vacation.
video: