Cole's Training

[Cole]

Thursday, Aug 3rd, 2023

2ct Pause Squat

265lbs x 5 @ 7
265lbs x 5 @ 7
265lbs x 5 @ 7
Total x Stress: @ 1.94,


Bench Press with Chains

185lbs x 5 @ 7
185lbs x 5 @ 7
185lbs x 5 @ 7
Total x Stress: @ 1.95,


Chins

10lbs x 5 @ 7
10lbs x 5 @ 7
10lbs x 5 @ 7
Total x Stress: @ 1.73,

[Cole]

Tuesday, Aug 1st, 2023

Deadlift (conv)

315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 3.21,

Notes: pulls do not feel great, really rusty and I have a lot of hesitation from ground to knee level due to achy and stiff low back. probably just need to get stronger

Press

135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
135lbs x 5 @ 7
Total x Stress: @ 3.19,

Notes: went pretty easy all reps

[Cole]

Sunday, Jul 30th, 2023

Squat with Belt

295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
295lbs x 5 @ 7
Total x Stress: @ 3.23,

Notes: Not bad just trying to get some volume in and get work capacity back up


Touch & Go Bench Press

235lbs x 5 @ 7
235lbs x 5 @ 7
235lbs x 5 @ 7
235lbs x 5 @ 7
235lbs x 5 @ 7
Total x Stress: @ 3.22,

Notes: Same....need more work capacity. I am out of shape

[Cole]

Wednesday, Jul 26th, 2023

2ct Pause Squat

225lbs x 4 @ 6
250lbs x 4 @ 7
275lbs x 4 @ 8
Total x Stress: @ 1.62,

Notes: relatively easy. top set good though

Touch & Go Bench Press

185lbs x 5 @ 6
200lbs x 5 @ 7
215lbs x 5 @ 8
Total x Stress: @ 1.74,

Notes: felt good and stress level low. need more volume

SLDL

185lbs x 5 @ 7
185lbs x 5 @ 7
185lbs x 5 @ 7
Total x Stress: @ 1.95,

Notes: working through the ROM where i have sensation of low back discomfort from about mid shin to waist



*Additional notes: Done with this week 1 intro. Going camping for the next 3 days

[Cole]

Monday, Jul 24th, 2023

Deadlift (conv)

275lbs x 5 @ 6
305lbs x 5 @ 7
335lbs x 5 @ 8
Total x Stress: @ 1.66,

Notes: these felt strange - like really rusty and slow and goofy, but easy at the same time??? i am still hesitant from the floor to about the knee ROM due to low back discomfort.

Press

125lbs x 5 @ 6
130lbs x 5 @ 7
135lbs x 5 @ 8
Total x Stress: @ 1.97,

Notes: did well here, nice to have a full wheel on the bar

Close Grip Bench Press

175lbs x 5 @ 6
190lbs x 5 @ 7
205lbs x 5 @ 8
Total x Stress: @ 1.72,

Notes: soft rpe8. prob had 3 or 4 left, but not 100% sure since i havent gone heavy on these for a while


***Additional Notes: This was a good session, although I dont feel on point athletically. my movements are goofy and not smooth, but I am sure the strength and fluidity will come back after a few consistent weeks.

[Cole]

Saturday, Jul 22nd, 2023

Squat with Belt

225lbs x 5 @ 6
255lbs x 5 @ 7
285lbs x 5 @ 8
Total x Stress: @ 1.61,

Notes: not a true @8 but working on bracing and trying not to overshoot. will bring on more volume next week. E1RM 350

1ct Pause Bench Press

185lbs x 4 @ 6
205lbs x 4 @ 7
225lbs x 4 @ 8
Total x Stress: @ 1.64,

Notes: not a true @8 but working on bracing and trying not to overshoot. will bring on more volume next week. E1RM 270

Chins

10lbs x 5 @ 7
10lbs x 5 @ 7
10lbs x 5 @ 7
Total x Stress: @ 1.73,

Notes: full ROM dead hang at bottom chin above bar every rep



Other Notes: Felt a little nasueus like i was gonna puke during squats. otherwise a very solid session and technique is spot on right now. still pretty light but that gives me room to grow and not overshoot or peak too soon.

[Cole]

Friday, Jun 16th, 2023

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: need to narrow stance a little so i dont have as much knee cave. felt heavy, as expected for having 2 weeks off

Touch & Go Bench Press

215lbs x 5 @ 6
230lbs x 5 @ 7
245lbs x 5 @ 8
Total x Stress: @ 1.79,
Central x Stress: @ 1.32

Notes: need to take my time and stay tight. also felt heavy

Chins

x 5
x 5
x 5
Total x Stress: @ 0,
Central x Stress: @ 0

Notes: bodyweight chins

session notes: Its been a long two weeks. I have moved houses for my entire family of 5 plus 3 dogs while continuing to operate my business and watch my kids since they are out of school. I am sure there have been a couple opportunities to get in a quick session, but im not too mad at myself given the situation. I was tempted a few times to train at 9p once the day was done but I laid down and was sleeping in a matter of minutes. The good news is I now have my home gym set up and I like it a lot. Much more private to have it here than at my business. I have about 3 weeks until I go to Mexico for a week so I think I will just kind of tinker with and A / B split for now, not pushing much. After Mexico I will have 8 weeks to prepare for my next meet, unless I decide to ditch it and do a more long term program. Not sure yet. 8 weeks may not be enough time to prep, especially having come off vacation.

video:

https://youtube.com/shorts/pP66lbrrWtA?feature=share

https://youtube.com/shorts/7gnam-8-xZo?feature=share

[Cole]

My platform is disassembled and torn down. I have 1000lbs of plates in my mini van. Looks a little rough on the suspension. I have 2 movers coming today to help me move the platform to my new garage. I dont know how or when I will be able to lift becasue we are so busy trying to move the rest of our possessions and I have been dealing with contractors like every day for renovations. AND I have my kids home from school....lots of excuses I know, I might just have to take the week off this week and then try to set it up and get a couple maintenence sessions in before the 15th which is my move in date. Hopefully this is the last time I ever move!

[Cole]

Friday, Jun 2nd, 2023

2ct Pause Squat

315lbs x 4 @ 7
325lbs x 4 @ 8
335lbs x 4 @ 9
Total x Stress: @ 2.77,

Touch & Go Bench Press

255lbs x 5 @ 7
265lbs x 5 @ 8
275lbs x 5 @ 9
Total x Stress: @ 2.6,

Pendlay Row

185lbs x 5 @ 7
185lbs x 5 @ 7
185lbs x 5 @ 7
Total x Stress: @ 1.95,


*** I will be disassembling my home gym next tuesday to move to my new home across town. I dont know how that will disrupt my training for next week, especially since I wont be living in my new home til Jun 15th. Might be a 2 week break coming up soon

[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

[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]

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]

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]

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]

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