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Thread: Cole's Work

  1. #1
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default Cole's Work

    • wichita falls texas december seminar 2020
    Hello fellow lifters! Im Cole, 33yr old, 215lbs. Just finished 13 weeks of LP, looking for some more complex programming. My LP didnt carry me as far or heavy as id like, but I was able to improve on my lifts and technique. I had an especially helpful session with SS coach Jayson Ball in Boulder a month ago. Previously, I competed in the Rocky Mountain State Games in 2014 as a 198lb lifter, but my totals were forgettable (granted that was before I had heard of Starting Strength or even basic LP, my training philosophy was broken). My sights are set on The USAPL Colorado Fall Open this September in Denver. I will also be attending the SS Seminar in Denver this July. Hopefully having my log here will remind me to get to more meets and hold me accountable.

    Ill probably run out a couple more weeks of advanced novice LP adding in some back off sets, then the plan is to do a 4 day Upper/Lower split were ill do 2 volume days and 2 intensity days, as in Practical Programming for Strength Training. Although I could be persuaded to do the 3 day TM.

    Im not going to set goals in stone, but id like to be squatting and DL over 500, Benching over 300. I guess a 1400 total would be nice, but well see.

    Lets do some work!

  2. #2
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    Dec 2016
    Location
    Colorado
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    310

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    4-11 (BW 216)

    Squat - 315x5x3 sets
    Bench Press - 255x5x3 sets
    Chins - 5,5,5,5,10
    Back Ext - 10,10,10,10,20

  3. #3
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    Dec 2016
    Location
    Colorado
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    310

    Default

    4-13

    Squat - 320x5,290x5x2
    Press - 177x4,160x5x2
    DL - 365x2,330x5

    I have a lot of work to do

  4. #4
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    Location
    Colorado
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    4-16

    squat - 325x5, 292x5x2
    bench press - 257x5, 230x5x2
    chins - 12,12,12 bodyweight
    back ext - 20,20,20

  5. #5
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    Dec 2016
    Location
    Colorado
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    4-18 (BW 217)

    light squat - 245x5x3
    press - 177x5, 162x5x2
    DL - 365x5

    did my DL's in chucks and liked it

  6. #6
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    Dec 2016
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    Colorado
    Posts
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    4-20

    squat - 330x5, 295x5x2
    bench press - 260x5, 235x5x2
    chins - 10,10,10
    back ext - 15,15,15

  7. #7
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
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    Default

    4-23
    volume day

    squat - 295x5x5
    bench press - 235x5x5
    RDL - 135x8x3sets (really easy, will make big jumps)

  8. #8
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    Dec 2016
    Location
    Colorado
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    Default

    4-25
    recovery day

    squat - 265x5x3
    press - 165x5x3
    chins - 10,10,10
    back ext - 15,15,15

  9. #9
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    Dec 2016
    Location
    Colorado
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    Default

    4-27 (BW 216)
    Intensity day #1

    squat - 335x5
    bench press - 262x5
    DL - 375x5

    felt good. squats need more hip drive, raising my chest too early. also need to be DLing more, my back is weak. Also cant decide to enter the fall open at 231.5 lbs or 205 lbs because im right in the middle.

  10. #10
    Join Date
    Dec 2016
    Location
    Colorado
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    310

    Default

    starting strength coach development program
    week 1 TM totals

    squat - 13,025
    pressing - 9,660
    DL - 1,875 (needs to increase)
    total - 24,560

    plan on doing lighter DL's on volume day for like 3x3 or even 3x5 for now.

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