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  • Cole
    replied
    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.​

    Leave a comment:


  • Cole
    replied
    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​

    Leave a comment:


  • Cole
    replied
    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

    Leave a comment:


  • Cole
    replied
    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.

    Leave a comment:


  • Cole
    replied
    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.

    Leave a comment:


  • Cole
    replied
    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

    Leave a comment:


  • Cole
    replied
    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

    Leave a comment:


  • Cole
    replied
    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

    Leave a comment:


  • Cole
    replied
    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

    Leave a comment:


  • Cole
    replied
    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

    Leave a comment:


  • Cole
    replied
    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; 08-22-2022, 11:16 PM.

    Leave a comment:


  • Cole
    replied
    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

    Leave a comment:


  • Cole
    replied
    Thursday, Aug 18th, 2022
    BBM 10.3

    Middle Pin Squat

    345lbs x 1 @ 7
    295lbs x 3 @ 5
    295lbs x 3 @ 5
    295lbs x 3 @ 5
    Total x Stress: @ 1.23,
    Central x Stress: @ 1.18

    Notes: lowered the pins by one hole this week and it actually felt better. now im right at or slightly below parallel. hips still a bit achy at first. distracting

    Touch & Go Bench Press

    295lbs x 1 @ 8
    250lbs x 3 @ 5
    250lbs x 3 @ 5
    250lbs x 3 @ 5
    250lbs x 3 @ 5
    Total x Stress: @ 1.85,
    Central x Stress: @ 1.97

    Notes: 295 felt great. im getting back to previous strength. puts my E1RM at 320. not bad. today was the first day i can confidently say my shoulder felt 100%. im proud of myself for being patient and rehabbing it responsibly. took almost 6 months.

    video:
    https://youtube.com/shorts/qV0TrQAA35g?feature=share
    https://youtube.com/shorts/alH5uAx-YiY?feature=share


    -----------

    --> Lately ive been working up to benchmarks for my comp lifts, then gauging where to go from there. in the past i would alter my warmups based on the weight i wanted/planned to hit. now, for example when comp squat i will warmup up to 365x1, and depending on speed and RPE I will either call it there, or go up to 385. In theory, if 385 moves well and i havent hit my rpe, i could jump again but it would have to be to 405. that way it keeps me honest with my rpe and keeps fatigue in check bc no way am i attempting 405 if 385 was tough. my benchmarks are 365,275,405.

    Leave a comment:


  • Cole
    replied
    Tuesday, Aug 16th, 2022
    BBM 10.2

    Deadlift (conv)

    405lbs x 1 @ 7
    425lbs x 1 @ 8
    365lbs x 3 @ 6
    365lbs x 3 @ 7
    315lbs x 5 @ 5
    315lbs x 5 @ 6
    Total x Stress: @ 2.32,
    Central x Stress: @ 2.13

    Notes: hard to dial in technique here on dropset triples, 5's felt much better as i was dropping my hips to meet the bar instead of shins (same thing physically, just a different mental cue which seemed to help stay tighter and pull slack from the bar and have a set back all at the same time.

    High Pin Bench Press

    285lbs x 1 @ 7
    245lbs x 3 @ 5
    245lbs x 3 @ 5
    245lbs x 3 @ 5
    Total x Stress: @ 1.25,
    Central x Stress: @ 1.2

    Notes: these are just easier than comp bench since the ROM is so much shorter

    videos:
    https://youtube.com/shorts/ccpTK3a7iwE?feature=share

    Leave a comment:


  • Cole
    replied
    Monday, Aug 15th, 2022
    BBM 10.1

    Squat with Belt

    365lbs x 1 @ 7
    385lbs x 1 @ 8
    325lbs x 3 @ 6
    325lbs x 3 @ 6
    285lbs x 5 @ 6
    285lbs x 5 @ 6
    Total x Stress: @ 2.22,
    Central x Stress: @ 1.95

    Notes: Honestly I though my shoulder impingement was going to be my weak point come meet time, now its definintely my hips. Weird how unpredictable things are regarding the human body and mind.

    1ct Pause Bench Press

    275lbs x 1 @ 7
    290lbs x 1 @ 8
    260lbs x 2 @ 6
    260lbs x 2 @ 6
    245lbs x 3 @ 6
    245lbs x 3 @ 6
    Total x Stress: @ 2.3,
    Central x Stress: @ 2.48

    Notes: Shoulder doing well, strength stalling a little. Good work today

    Session notes: stress level a little higher than late, which is fine bc it still was very manageable today. I think around 2.0 stress level (RTS metric) is a pretty good benchmark.

    Video:
    https://youtube.com/shorts/yQ4tu43Nqtk?feature=share
    https://youtube.com/shorts/J40mChgcTEs?feature=share

    Leave a comment:

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