Cole's Training

[Cole]

5/23 (H)

Squat - 340 x 5 x 5
Bench - 215 x 5 x 5
DL - 385 x 5

[Cole]

5/25 (L)

Paused Squat - 270 x 5 x 3
Press - 125 x 5 x 3
Weighted Chins (+22) - 252 x 5 x 3

[Cole]

5/27 (M)

Squat - 305 x 5 x 3
Tempo Bench - 195 x 5 x 3
SGDL - 340 x 5 x 3

- This was 10 weeks of HLM. feeling a little physically and mentally burned out. achy hips and shoulder still bothering me. I might take next week off, im supposed to go to Vail any way.

[Cole]

Okay, so I did 10 weeks of HLM in which I went from 275x5x5 to 340x5x5, and rehabbed my bench back to over 200 lbs for fives although it still isnt fully healed. Id say 80%. My meet is Sept 11, which is 15 weeks from now. Ive been having some hip tightness/soreness and at this point, with the loads im at for 5x5 I dont think it would be wise to push. So for the next 2 weeks im goin to quack around, maybe do some DE work or low fatigue, add in some accessory work like arms which i never do.....then ill start BBM strength III on june 13th, which will put me 13 weeks til my meet so the test week will line up perfectly with my meet. This time around i need to start light and be conservative with my RPEs so I dont blow out like before.

[Cole]

Monday, Jun 13th, 2022
BBM 1.1

Squat with Belt

245lbs x 5
260lbs x 5
275lbs x 5 @ 9
Total x Stress: @ 1.17,
Central x Stress: @ 1.11

Notes: working back very gently here. obviously not a real @9

1ct Pause Bench Press

195lbs x 4
205lbs x 4
215lbs x 4 @ 9
Total x Stress: @ 1.22,
Central x Stress: @ 1.33

Notes: working back very gently here. obviously not a real @9

Press

65lbs x 10
65lbs x 10
65lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Notes: no belt on 3rd slot accessory movements ever

--> took 2 weeks off and im incredibly detrained. i thought it might help my hips and shoulder, nah. now im 13 weeks from platform and this is week 1 of 13 so well see how it goes....

[Cole]

Tuesday, Jun 14th, 2022
BBM 1.2

Deadlift (conv)

275lbs x 5
295lbs x 5
315lbs x 5 @ 9
Total x Stress: @ 1.19,
Central x Stress: @ 1.14

Notes: not a true @9, just working back slowly

Bench Press with Chains

155lbs x 5
165lbs x 5
175lbs x 5 @ 9
Total x Stress: @ 1.18,
Central x Stress: @ 1.13

Notes: not a true @9, just working back slowly

Good Morning

95lbs x 10
95lbs x 10
95lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

[Cole]

Thursday, Jun 16th, 2022
BBM 1.3

Squat with Chains

225lbs x 4
235lbs x 4
245lbs x 4 @ 9
Total x Stress: @ 1.22,
Central x Stress: @ 1.31

Notes: Not a true @9, wk 1 conservativism

Touch & Go Bench Press

185lbs x 5
195lbs x 5
205lbs x 5 @ 9
Total x Stress: @ 1.18,
Central x Stress: @ 1.12

Notes: Not a true @9, wk 1 conservativism

Wide Grip Bench Press

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

[Cole]

Friday, Jun 17th, 2022
BBM 1.4

Deadlift (conv) with Chains

245lbs x 4
260lbs x 4
275lbs x 4 @ 9
Total x Stress: @ 1.21,
Central x Stress: @ 1.3

Close Grip Bench Press

195lbs x 4
205lbs x 4
215lbs x 4 @ 9
Total x Stress: @ 1.22,
Central x Stress: @ 1.33

Pendlay Row

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

--> very good first week of this program. 12 weeks out. body feeling ok, shoulder about 80%, hips a little achy but not too distracting. Time to go hang out at the lake this weekend and watch some Avalanche hockey!

[Cole]

Monday, Jun 20th, 2022
BBM 2.1

Squat with Belt

365lbs x 1 @ 8
330lbs x 5 @ 9
300lbs x 5 @ 7
300lbs x 5 @ 7
300lbs x 5 @ 8
Total x Stress: @ 3.41,
Central x Stress: @ 2.9

Notes: felt sluggish and not on point technique wise

1ct Pause Bench Press

265lbs x 1 @ 8
245lbs x 4 @ 9
225lbs x 4 @ 7
225lbs x 4 @ 7
225lbs x 4 @ 8
Total x Stress: @ 3.38,
Central x Stress: @ 3.19

Notes: these on the other hand felt great. shoulder still a little achy but I tolerated the top single fairly comfortably. strangely the drop sets felt uncomfortable more in the collarbone than the joint like usual.

Press

65lbs x 10
65lbs x 10
65lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Notes: just doing the beltless easy bb stuff

[Cole]

Tuesday, Jun 21st, 2022
BBM 2.2

Deadlift (conv)

395lbs x 1 @ 9
345lbs x 5 @ 9
315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 8
Total x Stress: @ 3.72,
Central x Stress: @ 3.43

Notes: felt heavy due to the fatigue from yesterdays squats, surprisingly i have some bad DOMS. will take a few weeks to get training capacity back for 4x week program

Bench Press with Chains

155lbs x 5 @ 6
165lbs x 5 @ 7
175lbs x 5 @ 8
155lbs x 5 @ 7
155lbs x 5 @ 7
Total x Stress: @ 2.68,
Central x Stress: @ 1.72

Good Morning

95lbs x 10
95lbs x 10
95lbs x 10
Total x Stress: @ 0,
Central x Stress: @ 0

Notes: hate these

[Cole]

Thursday, Jun 23rd, 2022
BBM 2.3

Squat with Chains

225lbs x 4 @ 6
245lbs x 4 @ 7
265lbs x 4 @ 8.5
225lbs x 4 @ 6
Total x Stress: @ 2.23,
Central x Stress: @ 1.83

Notes: +90 lbs chains

Touch & Go Bench Press

205lbs x 5 @ 6
215lbs x 5 @ 7
225lbs x 5 @ 8
205lbs x 5 @ 6
205lbs x 5 @ 6
Total x Stress: @ 2.74,
Central x Stress: @ 2.05

Notes: shoulder tolerating these but strength and stability not even close to 100%. this weight feels the same as 265 felt before i developed this issue

Wide Grip Bench Press

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

[Cole]

Friday, Jun 24th, 2022
BBM 2.4

Deadlift (conv) with Chains

245lbs x 4 @ 6
265lbs x 4 @ 7
275lbs x 4 @ 8
245lbs x 4 @ 6
Total x Stress: @ 2.24,
Central x Stress: @ 1.91

Tempo Bench Press

155lbs x 4 @ 6
165lbs x 4 @ 7
175lbs x 4 @ 8
155lbs x 4 @ 6
155lbs x 4 @ 6
Total x Stress: @ 2.53,
Central x Stress: @ 2.01

Notes: supposed to be close grips today but my shoulder is not doing well, so i drastically lowered the weight and went with tempos instead as they seem to feel better.

Pendlay Row

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

[Cole]

Monday, Jun 27th, 2022
BBM 3.1

Squat with Belt

385lbs x 1 @ 8
325lbs x 5 @ 9
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
275lbs x 5 @ 7
Total x Stress: @ 2.79,
Central x Stress: @ 1.57

Notes: possibly the ugliest top single ive ever performed in my training life. felt like roadkill armadillo

1ct Pause Bench Press

275lbs x 1 @ 8
225lbs x 4 @ 9
185lbs x 4 @ 7
185lbs x 4 @ 7
185lbs x 4 @ 7
185lbs x 4 @ 7
Total x Stress: @ 2.3,
Central x Stress: @ 1.21

Notes: My shoulder has been bad lately, but things felt good and 275 didnt cause too much discomfort so its a win!

Press

65lbs x 10 @ 5
65lbs x 10 @ 5
65lbs x 10 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.52

https://youtube.com/shorts/TxQLrDLeYe0?feature=share

[Cole]

Tuesday, Jun 28th, 2022
BBM 3.2

Deadlift (conv)

405lbs x 1 @ 8
345lbs x 5 @ 9
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
Total x Stress: @ 2.9,
Central x Stress: @ 1.72

Notes: need to use more leg drive on top single and keep bar in contact with shins so my upper back dont round this was the right amount of stress today

Bench Press with Chains

155lbs x 5 @ 6
165lbs x 5 @ 7
175lbs x 5 @ 8
155lbs x 5 @ 6
155lbs x 5 @ 6
Total x Stress: @ 2.55,
Central x Stress: @ 1.72

Notes: shoulder held up very well today

Good Morning

65lbs x 10 @ 5
65lbs x 10 @ 5
65lbs x 10 @ 5
Total x Stress: @ 1.1,
Central x Stress: @ 0.52

Notes: i suck at these

---> overall today was good. i seem to have better tuesdays than mondays. i may need some kind of a primer workout on sundays to prep myself for comp squats first thing monday a.m. feel horrible, but tuesday a.m. my pulls feel good.
---> ive done the volume work as prescribed except ive lowered the rpe/percentage recomendation on this BBM template. i think thats the way to go since if i do it as written i tend to get too much fatigue/aches and pains. i dont have a problem with a high intensity top single followed by lots of volume, as long as that volume is low intensity. i cant hit a single @8, then a set of 5 @true9, then try to do 5x5 -10% after that. that Rx destroys me.

[Cole]

Thursday, Jun 30th, 2022
BBM 3.3

Squat with Chains

225lbs x 4 @ 6
245lbs x 4 @ 7
265lbs x 4 @ 8
225lbs x 4 @ 6
Total x Stress: @ 2,
Central x Stress: @ 1.51

Notes: + 90 lbs of chains

Touch & Go Bench Press

185lbs x 5 @ 6
195lbs x 5 @ 7
205lbs x 5 @ 8
185lbs x 5 @ 6
185lbs x 5 @ 6
Total x Stress: @ 2.65,
Central x Stress: @ 1.89

Notes: easy, but trying not to aggrevate the shoulder

Bench Press with Feet Up

135lbs x 10 @ 5
135lbs x 10 @ 5
135lbs x 10 @ 5
Total x Stress: @ 1.09,
Central x Stress: @ 0.51

Notes: was supposed to be wide grip bench but those are bothering my shoulder, so for now all bench variants are going to be of normal grip width