Cole's Training

[Cole]

Thursday, Apr 6th, 2023
1.3

High Bar Squat

275lbs x 4 @ 7
275lbs x 4 @ 7
275lbs x 4 @ 7
Total x Stress: @ 1.95,
Central x Stress: @ 1.85

Notes: I suck at these

Touch & Go Bench Press

225lbs x 5 @ 7
225lbs x 5 @ 7
225lbs x 5 @ 7
Total x Stress: @ 1.94,
Central x Stress: @ 1.61

Notes: The lower end of the range today

[Cole]

Saturday, Apr 8th, 2023
1.4

Deadlift (sumo)

275lbs x 4 @ 5
275lbs x 4 @ 5
275lbs x 4 @ 5
Total x Stress: @ 1.07,
Central x Stress: @ 0.89

Notes: felt really easy, but I had to use straps. cant grip on the smooth. been about 3 years since ive done sumo so i figured this weight was a good starting point.

Close Grip Bench Press

225lbs x 4 @ 6
225lbs x 4 @ 6
225lbs x 4 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.29

Notes: very easy as well

*** Super easy session today, just going through the motions. did this one day late since i did not have one minute of free time from the moment i woke to the moment i went to bed yesterday.

[Cole]

Monday, Apr 10th, 2023
BBM 1.1

Squat with Belt

315lbs x 5 @ 6
330lbs x 5 @ 7
345lbs x 5 @ 8
Total x Stress: @ 1.9,
Central x Stress: @ 1.51

Notes: Felt really on point technique wise. I was comfortable with this weight and it wasnt hard, but moved slow enough to rate @8

1ct Pause Bench Press

245lbs x 4 @ 6
260lbs x 4 @ 7
275lbs x 4 @ 8
Total x Stress: @ 1.81,
Central x Stress: @ 1.57

Notes: reps 3 and 4 didnt feel great, but looked fine in video

video:

https://youtube.com/shorts/Cs6Tjco-ioo?feature=share

https://youtube.com/shorts/e5GDHGT7tTs?feature=share

***kids have one day left at home til they go back to school, thank god. this toncilectomy sucked for them.

[Cole]

Tuesday, Apr 11th, 2023
BBM 1.2

Deadlift (conv)

325lbs x 5 @ 6
345lbs x 5 @ 6.5
365lbs x 5 @ 7
Total x Stress: @ 1.46,
Central x Stress: @ 0.97

Notes: target was @8 but I didnt want to do 4 sets of DL this early on. Low back joints, as always, feeling sore and achey. Top set moved well though

Press

135lbs x 5 @ 6
140lbs x 5 @ 7
145lbs x 5 @ 8
Total x Stress: @ 1.95,
Central x Stress: @ 1.59

Notes: its been a while for overhead pressing, probably needed more rest between sets

video:

https://youtube.com/shorts/OzJ301_yyfg?feature=share

[Cole]

Friday, Apr 14th, 2023
Upper

Close Grip Bench Press

225lbs x 5 @ 5
245lbs x 5 @ 6.5
265lbs x 5 @ 8
Total x Stress: @ 1.62,
Central x Stress: @ 1.2

Notes: Getting stronger on close grips. Can still feel some degree of discomfort from previous bicep tendinopathy last year in left delt. Pretty good today though

Bench Press with Feet Up

185lbs x 8 @ 6
185lbs x 8 @ 6
Total x Stress: @ 0.94,
Central x Stress: @ 0.52

Notes: felt great

Chins

220lbs x 5 @ 8
220lbs x 5 @ 8
Total x Stress: @ 1.74,
Central x Stress: @ 1.55

Notes: bodyweight

**************

I ditched the lower body movement yesterday and today since Ive been having some low back nerve/ligament/joint pain. Might have to space out lower body work a little more going ahead. Might not need to pull 2x a week. I only pulled 1x a week for my last meet prep and it went really well. Not sure yet, will think/obsess about it this weekend im sure.

[Cole]

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

Videos:

https://youtube.com/shorts/nJFRBWgOY0A?feature=share

https://youtube.com/shorts/2FubekEUSZs?feature=share

[Cole]

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:

https://youtube.com/shorts/OXUQ1EXJyKw?feature=share

[Cole]

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

[Cole]

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:

https://youtube.com/shorts/v4gk05seKxA?feature=share

[Cole]

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:

https://youtube.com/shorts/Ruq87t_qFXo?feature=share

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

[Cole]

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:

https://youtube.com/shorts/Ujk8aiI9Vio?feature=share

[Cole]

Thursday, May 25th, 2023

2ct Pause Squat

300lbs x 4 @ 6
315lbs x 4 @ 7
330lbs x 4 @ 8
Total x Stress: @ 1.89,
Central x Stress: @ 1.72

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,
Central x Stress: @ 1.38

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.

[Cole]

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:

https://youtu.be/gY-ZBkctrRk

[Cole]

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:

https://youtube.com/shorts/F0FOI53L-LE?feature=share

https://youtube.com/shorts/-7iTII8Z-gk?feature=share

[Cole]

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:

https://youtube.com/shorts/qFXz81FZY4g?feature=share