Announcement

Collapse
No announcement yet.

Cole's Training

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Monday, Jul 25th, 2022
    BBM 7.1 deload

    Squat

    205lbs x 10
    205lbs x 10
    Total x Stress: @ 0,
    Central x Stress: @ 0

    Tempo Squat

    205lbs x 5
    205lbs x 5
    Total x Stress: @ 0,
    Central x Stress: @ 0

    Bench Press

    155lbs x 10
    155lbs x 10
    Total x Stress: @ 0,
    Central x Stress: @ 0

    Tempo Bench Press

    155lbs x 5
    155lbs x 5
    Total x Stress: @ 0,
    Central x Stress: @ 0

    Comment


    • Tuesday, Jul 26th, 2022
      BBM 7.2 deload

      Deadlift (conv)

      225lbs x 10
      225lbs x 10
      Total x Stress: @ 0,
      Central x Stress: @ 0

      Isometric Deadlift (conv)

      225lbs x 5
      225lbs x 5
      Total x Stress: @ 0,
      Central x Stress: @ 0

      3ct Pause Bench Press

      195lbs x 4 @ 5
      205lbs x 4 @ 6
      215lbs x 4 @ 7
      Total x Stress: @ 1.39,
      Central x Stress: @ 1.17

      Comment


      • Thursday, Jul 28th, 2022
        BBM 7.3 deload

        2ct Pause Squat

        350lbs x 1 @ 8
        300lbs x 4 @ 8
        Total x Stress: @ 1.18,
        Central x Stress: @ 1.22

        Notes: these felt good from a technical and strength standpoint

        Touch & Go Bench Press

        155lbs x 10
        155lbs x 10
        Total x Stress: @ 0,
        Central x Stress: @ 0

        Tempo Bench Press

        155lbs x 5
        155lbs x 5
        Total x Stress: @ 0,
        Central x Stress: @ 0

        Comment


        • Friday, Jul 29th, 2022
          BBM 7.4 deload

          2ct Pause Deadlift (conv)

          405lbs x 1 @ 8
          345lbs x 4 @ 8
          Total x Stress: @ 1.18,
          Central x Stress: @ 1.22

          Notes: bar sticking on my quads on the way up...i may have to get some baby powder and start practicing. last meet i ended up with it on my hands and it affected my 3rd pull attempt.

          Bench Press with Feet Up

          135lbs x 10
          135lbs x 10
          135lbs x 10
          Total x Stress: @ 0,
          Central x Stress: @ 0

          video:
          https://youtube.com/shorts/0PypTVJaHTM?feature=share

          Comment


          • Monday, Aug 1st, 2022
            BBM 8.1

            Squat with Belt

            375lbs x 1 @ 9
            280lbs x 4 @ 6
            280lbs x 4 @ 6
            280lbs x 4 @ 6
            Total x Stress: @ 1.78,
            Central x Stress: @ 1.7

            Notes: clearly a large strength drop off after last weeks deload....ive never responded well to pivot or deload weeks. Ive also lost more weight than i intended to and im sitting 5lbs under my weight class at the moment, so i need to eat a little more

            1ct Pause Bench Press

            275lbs x 1 @ 9
            205lbs x 3 @ 6
            205lbs x 3 @ 6
            205lbs x 3 @ 6
            205lbs x 3 @ 6
            Total x Stress: @ 1.86,
            Central x Stress: @ 1.7

            Notes: see notes for squats

            Comment


            • Tuesday, Aug 2nd, 2022
              BBM 8.2

              Deadlift (conv)

              405lbs x 1 @ 9
              305lbs x 4 @ 6
              305lbs x 4 @ 6
              305lbs x 4 @ 6
              Total x Stress: @ 1.82,
              Central x Stress: @ 1.76

              Notes: continuing on a little slump from yesterday. this week will have to be just going through the motions, intro style

              3ct Pause Bench Press

              255lbs x 1 @ 8
              185lbs x 3 @ 5
              185lbs x 3 @ 5
              185lbs x 3 @ 5
              Total x Stress: @ 1.08,
              Central x Stress: @ 0.94

              Comment


              • Thursday, Aug 4th, 2022
                BBM 8.3

                2ct Pause Squat

                315lbs x 1 @ 6
                235lbs x 4 @ 5
                235lbs x 4 @ 5
                Total x Stress: @ 0.67,
                Central x Stress: @ 0.43

                Notes: easy but my joints feel like shit

                Touch & Go Bench Press

                245lbs x 1 @ 6
                195lbs x 5 @ 5
                195lbs x 5 @ 5
                195lbs x 5 @ 5
                195lbs x 5 @ 5
                195lbs x 5 @ 5
                Total x Stress: @ 1.64,
                Central x Stress: @ 0.94

                Comment


                • Friday, Aug 5th, 2022
                  BBM 8.4

                  2ct Pause Deadlift (conv)

                  365lbs x 1 @ 7
                  275lbs x 4 @ 5
                  275lbs x 4 @ 5
                  Total x Stress: @ 0.83,
                  Central x Stress: @ 0.67

                  1ct Pause Bench Press

                  275lbs x 1 @ 8
                  225lbs x 3 @ 6
                  205lbs x 3 @ 5
                  205lbs x 3 @ 5
                  Total x Stress: @ 1.26,
                  Central x Stress: @ 1.15


                  Session Notes: Not at the top of my game right now mentally, physically, or emotionally. Motivation is low. I think the decrease in volume for weeks 8-12 will help reduce some fatigue. I will still be capping my top sets so I dont over reach. 4 more weeks of training and one deload week out

                  Comment


                  • Monday, Aug 8th, 2022
                    BBM 9.1

                    Squat with Belt

                    365lbs x 1 @ 7
                    315lbs x 4 @ 7
                    295lbs x 4 @ 5
                    295lbs x 4 @ 5
                    295lbs x 4 @ 5
                    Total x Stress: @ 1.71,
                    Central x Stress: @ 1.34

                    Notes: I am super relieved and happy about my squats today - 365 felt pretty good and relatively easy with minimal hip pain. I was tempted to go up to 385 and even had thoughts of 4PL8 but today was the 1st squat session in months that actually felt decent and I didnt want to push it and feel like grindy painful shit again so I stopped at a pretty smooth 365. I know that is not heavy compared to myself of 2018-2020 but that was then and this is now. Backoff sets felt great and I actually found a rythm like my old self. good shit today

                    1ct Pause Bench Press

                    275lbs x 1 @ 7
                    245lbs x 3 @ 7
                    225lbs x 3 @ 5
                    225lbs x 3 @ 5
                    225lbs x 3 @ 5
                    225lbs x 3 @ 5
                    Total x Stress: @ 1.78,
                    Central x Stress: @ 1.44

                    Notes: Again, very good session. Not surprising considering when my squat is good, so usually is my bench ie: I either have good days or bad days, not good specificied so much to the movement itself but rather the day.

                    --> Great session today. I held back quite a bit and didnt get over rpe7 but I need to feel fresh or i just dont move heavy weights so im going to titrate up slowly and easy until meet, which is 5 weeks from now.

                    videos:
                    https://youtube.com/shorts/Z265p0SWOxA?feature=share
                    https://youtube.com/shorts/cjrZUE5a81M?feature=share

                    Comment


                    • Tuesday, Aug 9th, 2022
                      BBM 9.2

                      Deadlift (conv)

                      405lbs x 1 @ 7
                      345lbs x 4 @ 7
                      325lbs x 4 @ 5
                      325lbs x 4 @ 5
                      325lbs x 4 @ 5
                      Total x Stress: @ 1.66,
                      Central x Stress: @ 1.25

                      Notes: I got a little behind the bar on the top single rather than keeping my shoulders in front of the bar. This has been a problem for me with top weights in the past, and it sucks the power out of the pull right at the knees. If i can stay over the bar and keep my shoulders in front, i can use much more leg press and back strength. it went easy though, and I rate it rpe 7

                      High Pin Bench Press

                      275lbs x 1 @ 8
                      245lbs x 3 @ 7
                      225lbs x 3 @ 5
                      225lbs x 3 @ 5
                      225lbs x 3 @ 5
                      Total x Stress: @ 1.93,
                      Central x Stress: @ 1.94

                      Notes: Havent pressed from pins in a while so i rate top single @8 bc it was difficult to lower the bar steady enough and get it set on the pins evenly, then pressing from a dead stop was a little rusty.

                      video:
                      https://youtube.com/shorts/oku7PXoTaUs?feature=share

                      Comment


                      • Thursday, Aug 11th, 2022
                        BBM 9.3

                        High Pin Squat

                        340lbs x 1 @ 7
                        305lbs x 3 @ 5
                        305lbs x 3 @ 5
                        Total x Stress: @ 1.14,
                        Central x Stress: @ 1.3

                        Notes: These were above parallel, but still a little harder than regular squat since i was not used to a dead stop. i worked on staying tight in the hole (on the pins) and moving the weight quick

                        Touch & Go Bench Press

                        280lbs x 1 @ 8
                        195lbs x 5 @ 5
                        195lbs x 5 @ 5
                        195lbs x 5 @ 5
                        195lbs x 5 @ 5
                        195lbs x 5 @ 5
                        Total x Stress: @ 1.71,
                        Central x Stress: @ 1.09

                        Notes: moved pretty well and im happy to say my shoulder is almost 100% !!!!

                        video:
                        https://youtube.com/shorts/FriRR1hV4Tk?feature=share

                        Comment


                        • Friday, Aug 12th, 2022
                          BBM 9.4

                          2" Deficit Deadlift (conv)

                          365lbs x 1 @ 7
                          325lbs x 3 @ 5
                          325lbs x 3 @ 5
                          Total x Stress: @ 1.1,
                          Central x Stress: @ 1.23

                          Notes: felt pretty good here considering I havent pulled from a deficit in a while, and its more like a 4 inch platform not 2

                          1ct Pause Bench Press

                          285lbs x 1 @ 8
                          255lbs x 3 @ 7
                          235lbs x 3 @ 6
                          235lbs x 3 @ 6
                          Total x Stress: @ 1.77,
                          Central x Stress: @ 1.8

                          Notes: really happy about my shoulder holding up nicely, wish i was a little stronger here bc i want the 3PL8 bench and I only have a few weeks left

                          Session notes: All in all very good session, maybe the best week of BBM program so far. my body is feeling better and so is my CNS. my stress level has been lower too which is nice. now lets hope to peak soon. E1RMs are: 410, 310, 455

                          Videos:
                          https://youtube.com/shorts/8cEmF6Ng4K4?feature=share
                          https://youtube.com/shorts/rfYkj2umRaI?feature=share

                          Comment


                          • Monday, Aug 15th, 2022
                            BBM 10.1

                            Squat with Belt

                            365lbs x 1 @ 7
                            385lbs x 1 @ 8
                            325lbs x 3 @ 6
                            325lbs x 3 @ 6
                            285lbs x 5 @ 6
                            285lbs x 5 @ 6
                            Total x Stress: @ 2.22,
                            Central x Stress: @ 1.95

                            Notes: Honestly I though my shoulder impingement was going to be my weak point come meet time, now its definintely my hips. Weird how unpredictable things are regarding the human body and mind.

                            1ct Pause Bench Press

                            275lbs x 1 @ 7
                            290lbs x 1 @ 8
                            260lbs x 2 @ 6
                            260lbs x 2 @ 6
                            245lbs x 3 @ 6
                            245lbs x 3 @ 6
                            Total x Stress: @ 2.3,
                            Central x Stress: @ 2.48

                            Notes: Shoulder doing well, strength stalling a little. Good work today

                            Session notes: stress level a little higher than late, which is fine bc it still was very manageable today. I think around 2.0 stress level (RTS metric) is a pretty good benchmark.

                            Video:
                            https://youtube.com/shorts/yQ4tu43Nqtk?feature=share
                            https://youtube.com/shorts/J40mChgcTEs?feature=share

                            Comment

                            Working...
                            X