Cole's 40+ Training and Conditioning

Other Discussions Training Logs
41

Tuesday, Feb 27th, 2024
DDS C1 - Build Block, Attack Week

2ct Pause Squat

295lbs x 3 @ 7
275lbs x 3 @ 6
275lbs x 3 @ 6
Total x Stress: @ 1.36,

Notes: Skill slot. focus was on mid foot balance, stiff extended back, and quick descent. Then keeping a tight brace in the hole for a 2 count. Then rather than relying mainly on the hip extensors for the ascent, I consciously kept the quads involved and chest going up simealtaneously as the hips. Knee extensors are my limiter

Split Squat

55lbs x 8 @ 7
55lbs x 8 @ 7

Notes: growth slot iso. mind muscle connection on quads. i dont have machines like hack squats or leg extentions so i have to use what i have.

1ct Pause Bench Press

275lbs x 1 @ 8
245lbs x 4 @ 6
245lbs x 4 @ 6
Total x Stress: @ 1.83,

Notes: primary slot. heaviest top single of the cycle so far and it was fine. I lowered the pins one hole for the arms so I have to get used to slightly more extension to unrack than usual. But I needed to lower them bc i widened my grip to index finger on notch and that was making it tough to rack after a top set. now i dont hit the pins when racking anymore.

Bench Press with Feet Up

195lbs x 6 @ 7
195lbs x 6 @ 7
195lbs x 6 @ 7

Notes: growth main slot. went up 10 pounds

***I watched the DDS webinar on squats. Tons of awesome info. Gave me some things to focus on. Also re-emphasized the value of polarized training.

42

Wednesday, Feb 28th, 2024
DDS C1 - Build Block, Attack Week

2ct Pause Deadlift (conv)

325lbs x 3 @ 7
295lbs x 3 @ 6
295lbs x 3 @ 7
Total x Stress: @ 1.32,

Notes: skill slot. working on setting the low back but not in a hyper extended way that is impossible to maintain. glutes are sore from split squats which are supposed to be targeting the quads but seem to target the glutes more. makes pulling the next day uncomfortable.

Dumbbell Romanian Deadlift with Single Leg

50lbs x 8 @ 6
50lbs x 8 @ 6

Notes: growth iso slot. lots of balance practice. would prefer to use a hamstring curl machine but i gotta do the best with what i have.

Touch & Go Bench Press

250lbs x 2 @ 7
225lbs x 6 @ 6
225lbs x 6 @ 6
Total x Stress: @ 1.77,

Notes: skill slot 1. funny how these arent as strong as with a 1ct pause

Chins

x 5
x 5
x 5

***** End of the build block of cycle 1. Onto the perform block next week. I peeked ahead and there isn’t too much change. Body feels pretty good, checking low back fatigue as that is always my tolerance limiter and indicator of overall fatigue. Seems fine. I have been doing 1 designated cardio day (tomorrow) but I normally go on 30 minute daily walks if weather permits. I just seem to enjoy strength training so much more than cardio, which is why I like lifting 4 days per week. E1RM’s after 4 weeks are 395,300,440

43

3/1/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 223
waist: 41"

44

Sunday, Mar 3rd, 2024
DDS C1:Perform Block, Intro Week

Squat with Belt

335lbs x 1 @ 5
325lbs x 2 @ 6
Total x Stress: @ 0.51,

Notes: primary slot. top single was easy and crisp. backoff double was a little less technically efficient. Load was shifting slightly to heels. overall very light and easy.

High Bar Squat

245lbs x 6 @ 5
245lbs x 6 @ 5

Notes: growth slot main. keeping it in the quads. keeping quads forward for the majority of the ascent. exploding concentrically.

Touch & Go Bench Press

240lbs x 1 @ 4
245lbs x 2 @ 6
Total x Stress: @ 0.56,

Notes: skill slot 1. explosive. easy

Push Up with Feet Up

x 15
x 15

Notes: growth slot iso.

*** First day of the perform block. its an intro week so it almost acts as a deload. also, i am on Josh’s sneak attack top single progression style so by the attack week this block i should be hitting x1@8 higher than last weeks.

45

Monday, Mar 4th, 2024
DDS C1:Perform Block, Intro Week

Deadlift (conv)

365lbs x 1 @ 5
355lbs x 2 @ 6
Total x Stress: @ 0.52,

Notes: primary slot. low back arthritis creating some mental blocks and causes some slowing of the concentric. still no problem

Stiff Leg Deadlift

275lbs x 6 @ 6
275lbs x 6 @ 7

Notes: growth slot main. was supposed to be @5 but i added the slow eccentric portion for hip extensor hypertrophy and it made it harder!

3ct Pause Bench Press

235lbs x 1 @ 4
225lbs x 3 @ 5
Total x Stress: @ 0.46,

Notes: skill slot 2. crisp

Inverted Rows

x 15
x 12

Notes: upper back hypertrophy. i like these. i use the bench to hold my feet so when i pull myself up to the bar, my body is parrallel to the floor.

*** I am devising ways to create new movements with the equipment i have in order to target limiters. My priority is quads right now. I think I can use 2 5 gallon paint buckets and stand on those with the weight belt on for belt squats. as long as they dont wobble. Otherwise I can see about maybe buying or building some blocks. Also, I have a foam roller I can put between my back and the wall, and grab the barbell (with straps) under my legs for some hack squat/ wall sit type work that would really target the quads. Another thing is that I have been doing my split squats very torso bent over and leg up on bench behind me which has been putting the MA more on my hips than my quads. Going forward I am gonna keep an upright torso/knees forward and keep the other leg on the ground for the split squats, and maybe that will be a more effective quad builder.

46

3/5/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 225
waist: 40"

47

Wednesday, Mar 6th, 2024
DDS C1:Perform Block, Intro Week

2ct Pause Squat

295lbs x 1 @ 4
280lbs x 3 @ 5
Total x Stress: @ 0.45,
Notes: skill slot. so easy. explosive. no back pain. wish i felt this good every squat session. excited for when im pause squatting 4 plates again

Split Squat

95lbs x 8 @ 6
95lbs x 8 @ 7
Notes: growth slot iso. i went higher rpe than i was supposed to. im sick of having skinny quads. 1 set done with rear foot elevated. 1 set done regular stance. I like the foot elevated, its harder and gets a deeper burn and longer ROM.

1ct Pause Bench Press

250lbs x 1 @ 5
245lbs x 2 @ 5
Total x Stress: @ 0.5,
Notes: primary slot. silly. could have done in my sleep. I will tell the program to hit me with more bench volume next cycle.

Bench Press with Feet Up

205lbs x 6 @ 6
205lbs x 6 @ 7
Notes: growth slot main. also exceeded recomended rpe bc the main work was so easy.

***Very explosive today. I felt like I could give it 100% on concentric contractions, like every muscle fiber. Also, I am tryin to increase the load on the hypertrophy and skill slots. I feel like they are always gonna be slightly lower and easier than comps, and can tolerate a little closer to failure. AND I need some hypertrophy. Ive been an SBD guy my whole training career and could use some growth.

On another note, my 205 pound high schooler just benched 225 for the first time and he is stoked. I wish he cared as much about school as he does about lifting.

48

Thursday, Mar 7th, 2024
DDS C1:Perform Block, Intro Week

2ct Pause Deadlift (conv)

325lbs x 1 @ 4
305lbs x 3 @ 5
Total x Stress: @ 0.43,
Notes: skill slot. pausing half an inch off the floor

Dumbbell Romanian Deadlift with Single Leg

60lbs x 8 @ 6
60lbs x 8 @ 7
Notes: growth slot iso. setting dbs down gently between each rep. shaky. DOMs from yesterdays split squats

Tempo Bench Press

230lbs x 1 @ 4
225lbs x 3 @ 6
Total x Stress: @ 0.55,
Notes: skill slot. no belt. easy but feeling the long stretch and lack of O2.

Chins

x 6
x 6

**** End intro week. feeling fresh but practiced. ready for a coupe climb weeks then i plan on attacking my top singles to end out the cycle 3 weeks from now. I imagine a couple cycles of this Infinity Programming and I will be closing in on PRs.

49

3/8/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 223
waist: 39.5"

I bought a couple of 18" steel plyo boxes so I can do weighted step ups and belt squats to grow my quads

50

Sunday, Mar 10th, 2024
DDS C1: Perform Block, Climb Week

Squat with Belt

350lbs x 1 @ 6
345lbs x 2
345lbs x 2
345lbs x 2
Notes: primary slot. felt slow. low back felt wobbly and weak. 2 days off in a row never seems to help, rather it seems to hinder. i might be moving my days 3 and 4 to thu/fri so i can have 1 day off before my comp squat day. i also think i was descending too fast and was having a hard time with balancing the shifting loads.

High Bar Squat

255lbs x 6
255lbs x 6
Notes: growth slot main. even though 2nd set was a higher rpe, it felt better. i slowed the descent a little so i could tighten the erectors and quads. that seemed to help.

Touch & Go Bench Press

250lbs x 1 @ 5
255lbs x 2
255lbs x 2
255lbs x 2
Notes: skill slot 1. felt better than lower body today. the pace was perfect and i felt stronger and more explosive. i retain technique better on upper body than on lower.

Push Up with Feet Up

x 15
x 15
Notes: growth slot iso. knuckles made into a fist on ground to avoid wrist pain.

*** Like i said, i think im gonna be moving my days 3 and 4 one day back so that i end up with 2 days off in between main slots and skill slots, and only 1 day off in between my primary squat day. you would think more rest would increase the performance but for some reason i feel rusty and out of it when i take 2 days off, especially for squats.

51

Monday, Mar 11th, 2024
DDS C1: Perform Block, Climb Week

Deadlift (conv)

375lbs x 1 @ 6
365lbs x 2
365lbs x 2
365lbs x 2
Notes: primary slot. A little slow but strong and confident. no back pain at all.

Stiff Leg Deadlift

285lbs x 6
285lbs x 6
Notes: growth slot main. these felt amazing. i really stretched the hamstrings to the max before floating the bar off the ground. also just slowing the eccentric portion really makes the set longer and harder, which should be good for gainzz.

3ct Pause Bench Press

245lbs x 1 @ 5
235lbs x 3
235lbs x 3
235lbs x 3
Notes: skill slot 2. wide grip. felt strong. my pecs and delts are genetically my strong point.

Inverted Rows

x 10
x 10
Total x Stress: @ 0,
Central x Stress: @ 0
Notes: back growth. these got hard. had to use straps. i think the j cups are too high. need to take a minute and set up the station so i can get the most out of the movement. i tend to rush these assistance slots and i shouldnt bc i can get good value out of them and i need some hypertrophy. ive been the same weight for 7 years now.

***I went off program a little for the DL. i shouldnt, but i am. the Rx was a top single @8 followed by a double with 85%E1rm and thats only 3 total reps, which i just know is not enough. Rx for squats and bench was 1@6 followed by 3 sets of 2 with 85% and so ive no reason to believe that my DL cant handle that as well. we will see, this is probably why i never make progress…always screwing with stuff.

52

3/13/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 223
waist: 40"

53

Thursday, Mar 14th, 2024
DDS C1: Perform Block, Climb Week

2ct Pause Squat

305lbs x 1 @ 5
295lbs x 3
295lbs x 3
295lbs x 3
Notes: skill slot: working on mid foot balance, keeping a constant back angle out of the hole, and exploding concentric. moved toe angle in a few degrees to try to involve more quads. I have been very hip dominant in my squatting.

Split Squat

125lbs x 8
125lbs x 8
Notes: growth slot. i was out of breath. i dont like these as much as the bulgarian version with the rear foot elevated.

1ct Pause Bench Press

265lbs x 1 @ 6
260lbs x 2
260lbs x 2
260lbs x 2
Notes: primary slot. i think i was supposed to do 4 back off sets but oh well, bench is my strongest lift. next week i will get 4.

Bench Press with Feet Up

205lbs x 6
205lbs x 6
205lbs x 6
Notes: growth slot. flat back, grip in a few fingers. good pump

*** stopped tracking stress level on RTS bc im sick of assigning an rpe to every backoff set and every assistance growth slot set

54

Friday, Mar 15th, 2024
DDS C1: Perform Block, Climb Week

2ct Pause Deadlift (conv)

335lbs x 1 @ 5
315lbs x 3
315lbs x 3
315lbs x 3
Notes: skill slot: didnt feel too heavy but my low back is for sure fatigued

Dumbbell Single Leg RDL

60lbs x 8
60lbs x 8
Notes: growth slot iso: did these on a 25lb plate for a slight deficit. made for more of a hamstring stretch. felt great.

Tempo Bench Press

235lbs x 1 @ 5
225lbs x 3
225lbs x 3
225lbs x 3
Notes: skill slot 3. went well, focused on keeping an arch the whole 3 count. forgot belt last set, didnt seem to matter. kinked my neck slightly though, i think i was pushing against the bench.

Chins

x 6
x 6
x 6
Notes: upper back growth. did these superset with bench

*** pretty taxing week of training actually. didnt look too bad on paper but i can feel it. DOMs in the pecs and some low back fatigue. tomorrow will be no lifting and some easy cardio to loosen up a bit. next week is another climb week, singles will be slightly higher load but backoffs prob remain similar in load and rpe. then after that is attack week where i will try to beat last blocks single @8. I will.

55

Ive consulted with a trusted source and decided to cut this cycle short at week 6 of 8. Multiple reasons but mainly I have been getting tweaky/achy/stiff/weak low back after training consecutive days, so I am changing to a 3 day per week program where my pulling will be condensed to 1 day. I will do my conditioning in between resistance training days.

56

Monday, Mar 18th, 2024
DDS C2, Build Block, Intro Week

Squat with Belt

315lbs x 1 @ 6
285lbs x 6

Notes: primary slot. mid foot balance. constant back angle out of the hole. use your quads! this weight was easy but my back has been a little achy/weak/stiff so the @6 was more of an RPT than RPE

1ct Pause Hip Belt Squat

90lbs x 6
90lbs x 6

Notes: growth slot. each foot on a plyo box to create a hole for the plates and a deep below parallel squat, torso upright go light at first. be safe. these were weird, not sure if i can add much more weight just limited by logistics like the quality of the belt itself, the chains grinding against my hip flexors, and the awkwardness of having to climb up on two 18in plyo boxes. might just have to be a high rep movement from now on.

Tempo Bench Press

215lbs x 2 @ 5
205lbs x 5
Notes: skill slot. 3:1:0 stay tight and arch/leg drive the whole time. push bb back into cups immediately off chest. light weight

Inverted Rows

x 10
x 10

Notes: upper back growth. elevate legs on plyo box. wide grip. touch chest every rep.

**** Intro week 1. Light on the volume. Letting my low back feel better. Good session, some new movements which is fun.

57

3/19/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 224
waist: 39.5"

Wednesday, Mar 20th, 2024
DDS C2, Build Block, Intro Week

Deadlift (conv)

345lbs x 1 @ 6
315lbs x 5 @ 6
Total x Stress: @ 0.84,

Notes: primary slot. neutral spine and leg drive. very patient off the floor, kept tight on the way back down. trying to make sure i dont re aggrevate my arthritic low back joints. felt good actually. i just really want to be doing this top single with about 100 more pounds than what i pulled today.

Romanian Deadlift

185lbs x 6 @ 5
185lbs x 6 @ 5

Notes: growth slot. RDL to floor, with controlled eccentric hamstring stretch. can jump 20lbs next time. felt great on the hams and low back.

1ct Pause Bench Press

235lbs x 1 @ 6
215lbs x 6 @ 6
Total x Stress: @ 0.94,

Notes: primary slot. arch more than you think you can. squeeze the bar with your grip. wrists straight in line with forearm bone. i moved my fingers to max grip, and im, really working on an exaggerated arch, which for me looks like someones normal arch haha.setting shoulder blades hard into bench while maintaining leg drive. my bench is gonna blow up this cycle i can tell.

2" Deficit Push Up

12
12

Notes: growth iso slot. use pushup handles elevate on back of plates if needed, feet up on plyo box if it needs to be harder. make sure to take advantage of the deficit and feel the pec stretch. i actually used the handles on the plyo boxes set about 18in apart, then used the bench to elevate my feet. this created an amazing defecit, full pec stretch, ridiculous pump i ever had.

*** Does anyone know why you still have to hold an almost 18 year old’s hand through life? Like why cant they throw trash into a trash can, or bring dishes back to the kitchen, or put their clothes in the closet instead of the floor???

58

3/21/24
Conditioning

Treadmill / airdyne intervals - 30 minutes @ rpe 6

bodyweight: 221
waist: 39"

59

Friday, Mar 22nd, 2024
DDS C2, Build Block, Intro Week

Tempo Squat

275lbs x 3 @ 5
255lbs x 5 @ 6
Total x Stress: @ 0.73,

Notes: skill slot. tempo acceleration squat. 3ct tempo on descent, accelerate into the hole to practice stretch reflex. The challenge was to stay tight while accelerating into the whole, not just get loose which is easy but defeats the purpose

Bulgarian Split Squat

65lbs x 8 @ 7
65lbs x 8 @ 7

Notes: growth iso. rear foot elevated on 18in box, front leg forward knee travel body upright for quad emphasis, start light. These are hard in a different way. not heavy, just weird and clumsy. i am getting the hang of them a little and i do think they can provide a benefit once i get up a bit in weight.

Middle Pin Bench Press

225lbs x 3 @ 5
215lbs x 5 @ 6
Total x Stress: @ 0.79,

Notes: skill slot. keep arch and leg drive while BB on pins. i had to do middle pin, which makes it more of a board press. low pin doesnt work bc then i have to bring the bar path up closer to my neck in order to hit the pins and that changes the lift. so i settled with middle pin, and really focused on keeping an arch and a leg drive and exploding off the dead stop. its easier than regular bench which makes it an overload, so i need to watch the load on these when i get later on in the cycle.

Bench Press with Feet Up

205lbs x 6 @ 7
205lbs x 6 @ 7

Notes: growth main. flat back and 2 fingers in grip. these were harder than i anticipated. just having DOMs still from wed and the pin bench beforehand was a little more fatigued than i thought i would be.

*** Really good week of training. I always feel so good after intro weeks. Makes me realize that I enjoy lower stress weeks more, but I dont think that will get me the most progress over time. I need those weeks where I push it. I just need to make sure my low back joints dont get overdosed or then I dont make any progress and actually sometimes end up taking a step back.

60

Monday, Mar 25th, 2024
DDS C2, Build Block, Climb Week

Squat with Belt

345lbs x 1 @ 7
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 1.97,

Notes: primary slot. mid foot balance. accelerate in hole to take advantage of stretch reflex. Max concentric volition. pretty explosive. the descent was harder than going back up.

Hip Belt Squat

135lbs x 8 @ 7
135lbs x 8 @ 7

Notes: growth slot. pause in hole. go below parallel. this is the max amount of weight i can do with the current setup. 8 reps seemed pretty decent actually and the pump was good. however, i am not sure the juice is worth the squeeze on this movement, given my akward setup.

Tempo Bench Press

235lbs x 2 @ 6
225lbs x 6 @ 7
225lbs x 6 @ 8
Total x Stress: @ 2.14,

Notes: skill slot. 3:1:0. stay tight, big arch big leg drive. felt more like conditioning than strength

Inverted Rows

x 10
x 10
x 10

Notes: upper back growth

*** Good session today. low back is fine. needed that intro week.
*** I bought a bunch of dumbells, new j-cups, and a new PL bench from Rep Fitness here in Denver. I love my home gym