Cole's Training

[Cole]

Friday, Aug 19th, 2022
BBM 10.4

2" Deficit Deadlift (conv)

385lbs x 1 @ 7
325lbs x 3 @ 5
325lbs x 3 @ 5
325lbs x 3 @ 5
Total x Stress: @ 1.18,
Central x Stress: @ 1.08

Notes: felt good

Tempo Bench Press

260lbs x 1 @ 7
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
Total x Stress: @ 1.61,
Central x Stress: @ 1.57

Notes: felt good

Video:

https://youtube.com/shorts/P3LCWdqsfcQ?feature=share

[Cole]

Monday, Aug 22nd, 2022
BBM 11.1

Squat with Belt

365lbs x 1 @ 7
385lbs x 1 @ 8
325lbs x 3 @ 6
325lbs x 3 @ 6
325lbs x 3 @ 6
285lbs x 5 @ 5
285lbs x 5 @ 5
Total x Stress: @ 2.48,
Central x Stress: @ 2.23

Notes: even though my speed seems to have decreased substantially over the last couple years, i still feel strong and controlled under the bar. obviously my strength is down from 2018-2020 especially on squats, but ill take whats there given that i can only live in the now.

1ct Pause Bench Press

275lbs x 1 @ 7
290lbs x 1 @ 8
260lbs x 2 @ 6
260lbs x 2 @ 6
260lbs x 2 @ 6
245lbs x 3 @ 5
245lbs x 3 @ 5
Total x Stress: @ 2.57,
Central x Stress: @ 2.86

Notes: considered making the jump to 305 bc i want to get close to 3PL8 before meet day, but speed wasnt there so it will have to wait, and hopefully i can get it next week.

videos:

https://youtube.com/shorts/Z6axC-Tn6gI?feature=share

https://youtube.com/shorts/vJl9cjG999g?feature=share

[Cole]

Tuesday, Aug 23rd, 2022
BBM 11.2

Deadlift (conv)

405lbs x 1 @ 7
425lbs x 1 @ 8
365lbs x 3 @ 6
365lbs x 3 @ 6
365lbs x 3 @ 6
315lbs x 5 @ 5
315lbs x 5 @ 5
Total x Stress: @ 2.62,
Central x Stress: @ 2.47

Notes: almost took the jump to 445 but im holding back, maybe next week. top single moved well

High Pin Bench Press

275lbs x 1 @ 7
235lbs x 3 @ 5
235lbs x 3 @ 5
235lbs x 3 @ 5
235lbs x 3 @ 5
Total x Stress: @ 1.53,
Central x Stress: @ 1.42

Notes: took it easy here

videos:

https://youtube.com/shorts/_9p-UxRBugQ?feature=share

[Cole]

Thursday, Aug 25th, 2022
BBM 11.3

Middle Pin Squat

365lbs x 1 @ 8
305lbs x 3 @ 6
305lbs x 3 @ 6
305lbs x 3 @ 6
Total x Stress: @ 1.58,
Central x Stress: @ 1.54

Notes: 345 was my benchmark so i went up to 365 after that flew. i feel so much better on my 2nd squat day of the week. next cycle i think i am going to backload my comp movements to day 3/4.

Touch & Go Bench Press

290lbs x 1 @ 8
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
Total x Stress: @ 1.98,
Central x Stress: @ 1.9

Notes: benchmark 275 too easy today, bumped to next tier. thought about rating top single @7 bc it flew, but i dont think i could triple that right now. bench is exceeding my expectations

video:

https://youtube.com/shorts/06lXgcrfmfA?feature=share

https://youtube.com/shorts/FNxhY8OunjE?feature=share

[Cole]

Friday, Aug 26th, 2022
BBM 11.4

2" Deficit Deadlift (conv)

405lbs x 1 @ 8
345lbs x 3 @ 6
345lbs x 3 @ 6
345lbs x 3 @ 6
Total x Stress: @ 1.7,
Central x Stress: @ 1.75

Notes: better than anticipated. benchmark is 385, went up a tier from there bc it was easy.

Tempo Bench Press

265lbs x 1 @ 7
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
Total x Stress: @ 1.48,
Central x Stress: @ 1.35

Notes: easy

videos:

https://youtube.com/shorts/Nv2bcUB5nW4?feature=share

--> wraps up week 11, everything is going real well. i feel stronger than at any point this cycle and my body is good other than some hip tendonitis

[Cole]

Monday, Aug 29th, 2022
BBM 12.1

Squat with Belt

385lbs x 1 @ 8
405lbs x 1 @ 9
365lbs x 2 @ 8
345lbs x 3 @ 8
345lbs x 3 @ 8
Total x Stress: @ 3.1,
Central x Stress: @ 3.52

Notes: high intensity session, working within that 1-3 RIR. i really needed to feel 405 on my back again before platform. it didnt pop off my back like it used to but i felt completely under control and had no issues handling that weight. not sure where i stand in terms of attempts, but i would guess that 405 would be a 2nd. backoffs went well, very controlled and techincally sharp, but not very explosive big surprise. i have confirmed with certainty that i will be moving my comp slots to the later half of the week next cycle, whether its another BBM or DDS. i just seem to be better with less time in between sessions

1ct Pause Bench Press

290lbs x 1 @ 8
305lbs x 1 @ 9
275lbs x 2 @ 8
275lbs x 2 @ 8
275lbs x 2 @ 8
Total x Stress: @ 3.14,
Central x Stress: @ 3.9

Notes: top single went well, shoulder is back to normal right in time. 305 looks like a 2nd attempt.

videos:

https://youtube.com/shorts/rkLcYSnNURQ?feature=share

https://youtube.com/shorts/w19WolORgzA?feature=share

https://youtube.com/shorts/BX7-yWrvrzo?feature=share

https://youtube.com/shorts/9zNRbJpvzCY?feature=share

[Cole]

Tuesday, Aug 30th, 2022
BBM 12.2

Deadlift (conv)

425lbs x 1 @ 8
445lbs x 1 @ 9
405lbs x 2 @ 8
375lbs x 3 @ 8
375lbs x 3 @ 8
Total x Stress: @ 3.09,
Central x Stress: @ 3.52

Notes: pretty happy with this top single. probably a 2nd attempt. heaviest of the block and no more heavy pulls till meet time.

High Pin Bench Press

290lbs x 1 @ 8
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
Total x Stress: @ 1.98,
Central x Stress: @ 1.9

videos:

https://youtube.com/shorts/fqkhc63xduY?feature=share

https://youtube.com/shorts/oDrtEwl01kI?feature=share

--> E1RMs after this 12 week cycle are 425, 320, 465

[Cole]

Thursday, Sep 1st, 2022
BBM 12.3

Middle Pin Squat

365lbs x 1 @ 8
305lbs x 3 @ 6
305lbs x 3 @ 6
305lbs x 3 @ 6
Total x Stress: @ 1.58,
Central x Stress: @ 1.54

Notes: top single a little slow but i expected that after a tough day 1 and day 2 this week

Touch & Go Bench Press

290lbs x 1 @ 8
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
245lbs x 3 @ 6
Total x Stress: @ 1.98,
Central x Stress: @ 1.9

Notes: tweaked my left delt doing yardwork yesterday, so i worked up from the bar all the way to my planned top single of 290 with no pain, just a little "dull pressure". remmenence of the old injury i sustained back in march. will keep an eye on it but since im 10 days out i really wanted another heavy exposure.

[Cole]

Friday, Sep 2nd, 2022
BBM 12.4

2" Deficit Deadlift (conv)

405lbs x 1 @ 8
345lbs x 3 @ 6
345lbs x 3 @ 6
345lbs x 3 @ 6
Total x Stress: @ 1.7,
Central x Stress: @ 1.75

Notes: A little slower than last week probably due to the earlier intensity this week.

Tempo Bench Press

265lbs x 1 @ 7
225lbs x 3 @ 5
225lbs x 3 @ 5
225lbs x 3 @ 5
Total x Stress: @ 1.21,
Central x Stress: @ 1.14

Notes: easy, felt good on shoulder tendon. 5-0-0 pace

--> Ready to taper next week. Will hit openers and one drop set triple for S, BP and just an opener for DL on tues, then 80% of planned openers for S,BP on thurs.

[Cole]

Tuesday, Sep 6th, 2022
BBM 13.1

Squat with Belt

365lbs x 1 @ 7
385lbs x 1 @ 8
325lbs x 3 @ 7
Total x Stress: @ 1.27,
Central x Stress: @ 1.44

Notes: felt as expected. was going to open here, still not sure between 170/375 and 175/385

1ct Pause Bench Press

275lbs x 1 @ 7
295lbs x 1 @ 8
265lbs x 2 @ 7
Total x Stress: @ 1.24,
Central x Stress: @ 1.49

Notes: shoulder is doing well. will open with 135/297

Deadlift (conv)

405lbs x 1 @ 7
Total x Stress: @ 0.38,
Central x Stress: @ 0.51

Notes: went a little slow off the ground for some reason, maybe bc short rest between squatting?? either way, will open with 185/407

videos:

https://youtube.com/shorts/ocd4RgA1mmM?feature=share

https://youtube.com/shorts/PHU2OWxATAo?feature=share

https://youtube.com/shorts/9LgCAbzog7k?feature=share

--> E1RM's are 420, 320, 455
--> Will probably open with 175, 135, 185 and go from there depending on RPE

[Cole]

Friday, Sep 9th, 2022
BBM 13.2

Squat with Belt

275lbs x 3
305lbs x 3
Total x Stress: @ 0,
Central x Stress: @ 0

1ct Pause Bench Press

225lbs x 3
235lbs x 3
Total x Stress: @ 0,
Central x Stress: @ 0

--> Meet is tomorrow, I am ready to go. My legs have that achy feeling when they are saying like "hey i need to work!" So i did this quick primer sessions so im not rusty for my lifts. I know im not setting any PRs tomorrow so im going in with no pressure which is kind of nice. i havent been on the platform in 4 years so its about time. i dont really have any goals, of course 9/9 would be nice but i do want to push it a little so if i miss a 3rd i wont be too mad. i would like to just go and have fun and execute my lifts with control and confidence

[Cole]

Saturday, Sep 10th, 2022
2022 Staying Alive Champions in Ft Collins

Weigh ins: 97.5 kg (215), competed in the 100kg class

Squat with Belt

375lbs x 1 @ 7
396lbs x 1 @ 8
408lbs x 1 @ 9
Total x Stress: @ 1.77,
Central x Stress: @ 2.55

Notes: in klios: 175, 180, 185

1ct Pause Bench Press

297lbs x 1 @ 7
308lbs x 1 @ 8
314lbs x 1 @ 9
Total x Stress: @ 1.91,
Central x Stress: @ 2.83

Notes: in kilos: 135, 140, 142.5

Deadlift (conv)

405lbs x 1 @ 7
430lbs x 1 @ 8
451lbs x 1 @ 9
Total x Stress: @ 1.62,
Central x Stress: @ 2.26

Notes: in kilos: 185, 195, 205


Meet total: 532.5 (1172)

--> Meet was super fun, I went 9/9 all fairly easy lifts. Placed 5th. Tons of lifters and very crowded but good energy. It was the most weight Ive handled in a while but nothing @10. Saw Bryce Lewis there coaching, he's a super nice guy and obviously the strongest dude there just like every time he enters a gym...Every time I do a meet it ends up being very humbling, but also motivating.

[Cole]

--> Haven't logged here in a while, but did another meet this year so I will report it:

2/11
Colorado State Championships, Thornton Co

weigh in: 103 kg (226lbs)
div: Masters 1A, 110kg class


Squat - 440 (185f, 190, 200)
Bench - 341 (145, 150, 155)
DL - 501 PR! (205, 215, 227.5)
TOT: 1282 (582.5) ties PR!

--> went 8/9, only missing my very first lift of the day due to depth. Squats finished with 440 (200), which was the right call, pretty slow and probably didnt have the next jump. Bench went smooth, like always and finished with 341 (155), maybe had another jump in me. Then, the highlight of the meet and my best lift yet, the milestone Ive been chasing for a long time....500 DL! Super pumped about the PR and it went fast. I think I had another 15 pounds in me. I have only been getting 6 working reps per week of DL for the past 2 months and it seems to be working for me. Past programs have called for much more DL volume and have not been as effective. All in all it was an excellent meet for me, and I tied my all time meet total so I can say im as strong as Ive ever been. It was different being in the Masters division and definelty not near as competitive, but there were around 130 lifters and it was a good showing for USAPL

[Cole]

Monday, Feb 27th, 2023
1.1

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: Strength down after last weeks stomach flu. Coming back into week 1 very gently

1ct Pause Bench Press

225lbs x 4 @ 6
235lbs x 4 @ 7
245lbs x 4 @ 8
Total x Stress: @ 1.91,
Central x Stress: @ 1.75

Notes: Strength down after last weeks stomach flu. Coming back into week 1 very gently

-->Been a long 10 days. Thanks to my 9 year old, I got a violent stomach bug that set me back a bit. I invited a bunch of his friends to a trampoline park and ordered a bunch of pizza, which I also partook in, unwisely since Im sure I got it from some kid that was touching all the pizzas and had probably not washed his hands....next time ill pass on the poop covered pizza I guess. Anyway, both kids caught it too but obviously bounced back the next day. All this while the wife has had covid for 10 days so I still had to try to manage the house. It was fun. Anyway, strength way down today. No meet ahead, I withdrew from the Elevate Barbell Meet coming up this month since I just had one, motivation is low, and obviously this last bout of the flu kicked my ass. Dont think I could make it back to previous levels. I did register for the Staying Alive Classics in Ft Collins this September, so I will shoot for new PRs then.

[Cole]

Tuesday, Feb 28th, 2023
1.2

Deadlift (conv)

315lbs x 5 @ 6
340lbs x 5 @ 7
365lbs x 5 @ 8
Total x Stress: @ 1.75,
Central x Stress: @ 1.26

Notes: Pretty conservative here since im not so used to pulling volume or back to back days like this.

Bench Press with Chains

185lbs x 5 @ 6
185lbs x 5 @ 6
185lbs x 5 @ 6
Total x Stress: @ 1.44,
Central x Stress: @ 1.11

Notes: chains are fun

vids:

https://youtube.com/shorts/-YgV2w5rKAs?feature=share

https://youtube.com/shorts/Nf8vFhmTHCw?feature=share