Cole's Training

[Cole]

12-7

DL - 295 x 5 x 5
press - 120 x 5 x 5

good volume. increased appetite. increased energy and confidence. increased desire to copulate. volume=life

[Cole]

12-9

pause squat - 225 x 4, 235 x 4, 245 x 4
3ct bench - 185 x 4, 190 x 4, 195 x 4

-->wondering how/when im going to lift once my kids have christmas break from school. either really early, or really late

[Cole]

12-10

pause DL - 245 x 4, 260 x 4, 275 x 4
cg bench - 175 x 6 x 3 sets

[Cole]

12-13

squat - 275 x 5 x 3
bench - 215 x 5 x 3

[Cole]

12-14

DL - 305 x 5 x 3
Press - 125 x 5 x 3

[Cole]

12-16

paused squat - 245x6, 265x6, 285x6
TnG bench - 205x6, 215x6, 225x6

-->not sure where to go with programming right now. was thinking about something like the bridge or RTS intermediate. maybe just do like 4 week volume block followed by an intensity block. not sure yet.

[Cole]

12-17

SLDL - 275x6, 295x6, 315x6 @8
cg bench - 185x8 x3 sets

-->top set may be a PR, looked through logs and cant find a time where i did 315x6...not that it means that much bc im certain at this point last year i was stronger and could have easily done it.

[Cole]

12/20

squat w/belt - 275x4, 305x4, [email protected]
comp bench - 225x4, 245x4, [email protected]
3ct bench - 205x5, 215x5

Rx was to work up to @9, but given my history of overshooting early in programs i decided to take it easy and hopefully i can overshot later when its time to peak

[Cole]

12/21

DL - 315x4, 345x4, [email protected]
press - 115x6, 125x4, 135x4
some light high bar squats

[Cole]

12/23

High Bar Squats - 275x5, 285x5, [email protected]
TnG bench - 205x6, 220x6, [email protected]

[Cole]

12/24

deficit DL - 275x5, 295x5, [email protected]
cg bench - 225x6, 235x6, [email protected]
SLDL - 275x6, 295x6, [email protected]

--> im calling this week an intro to RTS program. day 1 and 4 I was on script but days 2 and 3 I kinda lost confidence and got in my head and altered things too much to consider it official week 1. So, next week will start week 1 of 9 on my RTS programming.

[Cole]

12/27
RTS 1/9

squat - 295x4, 315x4, 345x4, [email protected]
bench - 225x4, 250x4, [email protected]
3ct bench - 205x5, 215x5, 225x5

--> squats felt good, i possibly could have rated top set @8 but i felt some squish around rep 3 and 4 and im RPEing based of form right now. on bench i probably should have taken some smaller jumps as 275 really was closer to @10. also, i made a finger width adjustment outward when i started back a few months ago, and for some reason tonight i went back to my "old" ways. so next time for bench, keep it wide!
-->my lower body has gained back strength way easier than upper. anyway, really good session

[Cole]

12/28

comp DL - 315x4, 365x4, [email protected] (prob 8 but playing it safe week 1)
tempo bench - 225x4, 245x4, [email protected]
high bar squat (no belt) - 225x6 x2

-->pulls felt strong. squats were tough with no belt or sleeves but im doing this all block to try to build some mental toughness

[Cole]

12-30

Paused squat - 275x5, 295x5, [email protected]
TnG bench - 205x6, 225x6, [email protected]
Press - 105x6, 115x6, 125x6

‐‐> rx was to go to @9 but when I do that with high frequency I burn out quick so im keeping the front part of the week (comp lifts) to @9 and the back half (variants) @8. Prob not smart to start tweaking programs so much when the people that made them are smarter than me with this stuff...

[Cole]

12/31

2'' deficit DL - 295x5, 315x5, [email protected]
cg bench - 215x6, 225x6, 235x6, [email protected]
SLDL - 275x6, 295x6, [email protected]

--> good 1st week. next week introducing fatigue sets. much more volume to come