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  • 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

    Comment


    • 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
      Last edited by Cole; 08-23-2022, 12:16 AM.

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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.

                  Comment


                  • 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.

                    Comment


                    • 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

                      Comment


                      • 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​

                        Comment


                        • 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.​

                          Comment

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