Cole's Data Driven Strength

[cole]

Monday, Mar 4th, 2024
DDS C1:Perform Block, Intro Week

Deadlift (conv)

365lbs x 1 @ 5
355lbs x 2 @ 6
Total x Stress: @ 0.52,

Notes: primary slot. low back arthritis creating some mental blocks and causes some slowing of the concentric. still no problem

Stiff Leg Deadlift

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

Notes: growth slot main. was supposed to be @5 but i added the slow eccentric portion for hip extensor hypertrophy and it made it harder!

3ct Pause Bench Press

235lbs x 1 @ 4
225lbs x 3 @ 5
Total x Stress: @ 0.46,

Notes: skill slot 2. crisp

Inverted Rows

x 15
x 12

Notes: upper back hypertrophy. i like these. i use the bench to hold my feet so when i pull myself up to the bar, my body is parrallel to the floor.



*** I am devising ways to create new movements with the equipment i have in order to target limiters. My priority is quads right now. I think I can use 2 5 gallon paint buckets and stand on those with the weight belt on for belt squats. as long as they dont wobble. Otherwise I can see about maybe buying or building some blocks. Also, I have a foam roller I can put between my back and the wall, and grab the barbell (with straps) under my legs for some hack squat/ wall sit type work that would really target the quads. Another thing is that I have been doing my split squats very torso bent over and leg up on bench behind me which has been putting the MA more on my hips than my quads. Going forward I am gonna keep an upright torso/knees forward and keep the other leg on the ground for the split squats, and maybe that will be a more effective quad builder.

[cole]

3/5/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 225
waist: 40"

[cole]

Wednesday, Mar 6th, 2024
DDS C1:Perform Block, Intro Week

2ct Pause Squat

295lbs x 1 @ 4
280lbs x 3 @ 5
Total x Stress: @ 0.45,
Notes: skill slot. so easy. explosive. no back pain. wish i felt this good every squat session. excited for when im pause squatting 4 plates again

Split Squat

95lbs x 8 @ 6
95lbs x 8 @ 7
Notes: growth slot iso. i went higher rpe than i was supposed to. im sick of having skinny quads. 1 set done with rear foot elevated. 1 set done regular stance. I like the foot elevated, its harder and gets a deeper burn and longer ROM.

1ct Pause Bench Press

250lbs x 1 @ 5
245lbs x 2 @ 5
Total x Stress: @ 0.5,
Notes: primary slot. silly. could have done in my sleep. I will tell the program to hit me with more bench volume next cycle.

Bench Press with Feet Up

205lbs x 6 @ 6
205lbs x 6 @ 7
Notes: growth slot main. also exceeded recomended rpe bc the main work was so easy.


***Very explosive today. I felt like I could give it 100% on concentric contractions, like every muscle fiber. Also, I am tryin to increase the load on the hypertrophy and skill slots. I feel like they are always gonna be slightly lower and easier than comps, and can tolerate a little closer to failure. AND I need some hypertrophy. Ive been an SBD guy my whole training career and could use some growth.

On another note, my 205 pound high schooler just benched 225 for the first time and he is stoked. I wish he cared as much about school as he does about lifting.

[houzi]

On another note, my 205 pound high schooler just benched 225 for the first time and he is stoked. I wish he cared as much about school as he does about lifting.

Just as a suggestion, have you considered nudging him towards sports science/coaching as an education path? Get him interested in lifting weights "professionally", perhaps as a S&C coach? Draw the dots between school academics and then getting qualified in that area.

[cole]

@houzi thats a good idea, as he does seem to do well with younger kids and seems to have a teachers personality. talking him into going to college, even if its to study sports science, is gonna be a challenge though.

[cole]

Thursday, Mar 7th, 2024
DDS C1:Perform Block, Intro Week

2ct Pause Deadlift (conv)

325lbs x 1 @ 4
305lbs x 3 @ 5
Total x Stress: @ 0.43,
Notes: skill slot. pausing half an inch off the floor

Dumbbell Romanian Deadlift with Single Leg

60lbs x 8 @ 6
60lbs x 8 @ 7
Notes: growth slot iso. setting dbs down gently between each rep. shaky. DOMs from yesterdays split squats

Tempo Bench Press

230lbs x 1 @ 4
225lbs x 3 @ 6
Total x Stress: @ 0.55,
Notes: skill slot. no belt. easy but feeling the long stretch and lack of O2.

Chins

x 6
x 6



**** End intro week. feeling fresh but practiced. ready for a couple climb weeks then i plan on attacking my top singles to end out the cycle 3 weeks from now. I imagine a couple cycles of this Infinity Programming and I will be closing in on PRs.

[cole]

3/8/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 223
waist: 39.5"

I bought a couple of 18" steel plyo boxes so I can do weighted step ups and belt squats to grow my quads

[EricK]

I tried paused deadlifts once. Turns out I don't hate myself as much as I thought...

Belt squats sound interesting; do tell how they go.

[cole]

I tried paused deadlifts once. Turns out I don't hate myself as much as I thought...

Belt squats sound interesting; do tell how they go.

i like pausing the deads, i feel like it gives me more confidence that my low back can handle the tension. i usually stick to low reps though bc it starts to suck quick. as far as belt squats go, the main challenge i think will be getting up on the boxes with the belt loaded. also my chain belt is cheap. ill keep you posted!

[cole]

Sunday, Mar 10th, 2024
DDS C1: Perform Block, Climb Week

Squat with Belt

350lbs x 1 @ 6
345lbs x 2
345lbs x 2
345lbs x 2
Notes: primary slot. felt slow. low back felt wobbly and weak. 2 days off in a row never seems to help, rather it seems to hinder. i might be moving my days 3 and 4 to thu/fri so i can have 1 day off before my comp squat day. i also think i was descending too fast and was having a hard time with balancing the shifting loads.

High Bar Squat

255lbs x 6
255lbs x 6
Notes: growth slot main. even though 2nd set was a higher rpe, it felt better. i slowed the descent a little so i could tighten the erectors and quads. that seemed to help.

Touch & Go Bench Press

250lbs x 1 @ 5
255lbs x 2
255lbs x 2
255lbs x 2
Notes: skill slot 1. felt better than lower body today. the pace was perfect and i felt stronger and more explosive. i retain technique better on upper body than on lower.

Push Up with Feet Up

x 15
x 15
Notes: growth slot iso. knuckles made into a fist on ground to avoid wrist pain.


*** Like i said, i think im gonna be moving my days 3 and 4 one day back so that i end up with 2 days off in between main slots and skill slots, and only 1 day off in between my primary squat day. you would think more rest would increase the performance but for some reason i feel rusty and out of it when i take 2 days off, especially for squats.

[DCR]

2 days off in a row never seems to help, rather it seems to hinder.

…

*** Like i said, i think im gonna be moving my days 3 and 4 one day back so that i end up with 2 days off in between main slots and skill slots, and only 1 day off in between my primary squat day. you would think more rest would increase the performance but for some reason i feel rusty and out of it when i take 2 days off, especially for squats.

If I don’t squat for three or four days, it’s like I’ve never done it before in my life. I don’t have that issue with any other movement. It’s almost like to not be cold, not only do I have to warm up but I have to be “pre warmed” from a prior session.

[EricK]

I tried paused deadlifts once. Turns out I don't hate myself as much as I thought...

Belt squats sound interesting; do tell how they go.

i like pausing the deads, i feel like it gives me more confidence that my low back can handle the tension. i usually stick to low reps though bc it starts to suck quick. as far as belt squats go, the main challenge i think will be getting up on the boxes with the belt loaded. also my chain belt is cheap. ill keep you posted!

Yeah, I should probably do it; I was just being snarky. (I have a tendency to go too heavy on deadlift and lose extensionin my lower back but still complete the lift. I can tell when I've done it because I get really sore in my lower back (ahem, like this weekend...).

[MattimusMaximus]

Glad to see you logging here again.

[cole]

Glad to see you logging here again.

My man!

[cole]

If I don’t squat for three or four days, it’s like I’ve never done it before in my life. I don’t have that issue with any other movement. It’s almost like to not be cold, not only do I have to warm up but I have to be “pre warmed” from a prior session.

i know. i am going to make an adjustment for sure now. its only squats. not bench or DL. i must be a motor moron

[cole]

Monday, Mar 11th, 2024
DDS C1: Perform Block, Climb Week

Deadlift (conv)

375lbs x 1 @ 6
365lbs x 2
365lbs x 2
365lbs x 2
Notes: primary slot. A little slow but strong and confident. no back pain at all.

Stiff Leg Deadlift

285lbs x 6
285lbs x 6
Notes: growth slot main. these felt amazing. i really stretched the hamstrings to the max before floating the bar off the ground. also just slowing the eccentric portion really makes the set longer and harder, which should be good for gainzz.

3ct Pause Bench Press

245lbs x 1 @ 5
235lbs x 3
235lbs x 3
235lbs x 3
Notes: skill slot 2. wide grip. felt strong. my pecs and delts are genetically my strong point.

Inverted Rows

x 10
x 10
Total x Stress: @ 0,
Central x Stress: @ 0
Notes: back growth. these got hard. had to use straps. i think the j cups are too high. need to take a minute and set up the station so i can get the most out of the movement. i tend to rush these assistance slots and i shouldnt bc i can get good value out of them and i need some hypertrophy. ive been the same weight for 7 years now.



***I went off program a little for the DL. i shouldnt, but i am. the Rx was a top single @8 followed by a double with 85%E1rm and thats only 3 total reps, which i just know is not enough. Rx for squats and bench was 1@6 followed by 3 sets of 2 with 85% and so ive no reason to believe that my DL cant handle that as well. we will see, this is probably why i never make progress...always screwing with stuff.

[cole]

3/13/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 223
waist: 40"

[cole]

Thursday, Mar 14th, 2024
DDS C1: Perform Block, Climb Week

2ct Pause Squat

305lbs x 1 @ 5
295lbs x 3
295lbs x 3
295lbs x 3
Notes: skill slot: working on mid foot balance, keeping a constant back angle out of the hole, and exploding concentric. moved toe angle in a few degrees to try to involve more quads. I have been very hip dominant in my squatting.

Split Squat

125lbs x 8
125lbs x 8
Notes: growth slot. i was out of breath. i dont like these as much as the bulgarian version with the rear foot elevated.

1ct Pause Bench Press

265lbs x 1 @ 6
260lbs x 2
260lbs x 2
260lbs x 2
Notes: primary slot. i think i was supposed to do 4 back off sets but oh well, bench is my strongest lift. next week i will get 4.

Bench Press with Feet Up

205lbs x 6
205lbs x 6
205lbs x 6
Notes: growth slot. flat back, grip in a few fingers. good pump


*** stopped tracking stress level on RTS bc im sick of assigning an rpe to every backoff set and every assistance growth slot set

[cole]

Friday, Mar 15th, 2024
DDS C1: Perform Block, Climb Week

2ct Pause Deadlift (conv)

335lbs x 1 @ 5
315lbs x 3
315lbs x 3
315lbs x 3
Notes: skill slot: didnt feel too heavy but my low back is for sure fatigued

Dumbbell Single Leg RDL

60lbs x 8
60lbs x 8
Notes: growth slot iso: did these on a 25lb plate for a slight deficit. made for more of a hamstring stretch. felt great.

Tempo Bench Press

235lbs x 1 @ 5
225lbs x 3
225lbs x 3
225lbs x 3
Notes: skill slot 3. went well, focused on keeping an arch the whole 3 count. forgot belt last set, didnt seem to matter. kinked my neck slightly though, i think i was pushing against the bench.

Chins

x 6
x 6
x 6
Notes: upper back growth. did these superset with bench



*** pretty taxing week of training actually. didnt look too bad on paper but i can feel it. DOMs in the pecs and some low back fatigue. tomorrow will be no lifting and some easy cardio to loosen up a bit. next week is another climb week, singles will be slightly higher load but backoffs prob remain similar in load and rpe. then after that is attack week where i will try to beat last blocks single @8. I will.

[KarlM]

***I went off program a little for the DL. i shouldnt, but i am. the Rx was a top single @8 followed by a double with 85%E1rm and thats only 3 total reps, which i just know is not enough. Rx for squats and bench was 1@6 followed by 3 sets of 2 with 85% and so ive no reason to believe that my DL cant handle that as well. we will see, this is probably why i never make progress...always screwing with stuff.

The last 4-5 months or so I pulled back deadlift volume. I’ve been lifting a single “heavy” set a training week (my week is every eight days) and on my secondary day I have three sets of a deadlift variation. A lot of light volume in a HLM structure. Just before my meet I was sure it hadn’t worked and that I was going to I have to add in more deadlift volume to get it moving again, but on meet day deadlift was there. So I still don’t know if this reduced volume is enough, but since it worked I’m sticking to the same format. I think my squats might be driving my deadlift enough at the moment. I shifted to this format because I was sick of always having a stiff back/hips. Right now I’m squatting three times a training week, pulling one heavy set of deads and three fairly light sets of deficit deads a week. I’m recovering from this lower body volume.