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Thread: Cole's Work

  1. #101
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    Dec 2016
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    • starting strength seminar april 2024
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    9-17 - Meet day

    USAPL Colorado Fall Open
    bw=103kg/~228lbs

    Squat -405/415/425
    Bench - 325/336/341
    DL - 435/452/485

    Total = 1217


    PR's across the board so I cant complain although it is very apparent to me that my lower body strength is lacking. Bench is right where I want it but man my squat and DL suck. Guys 40 lbs less than me pulling over 500. Its time to get to work for real.

    IMG_20170917_174930.jpg

  2. #102
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    New plan: HLM

    Heavy day
    Squat - 5x5
    Bench Press- 5x5
    DL - 1x5

    Light day
    Paused Squat - 3x5(80%)
    Press - 3x5
    chins - 3 sets
    back ext - 3 sets

    Medium day
    Squat - 3x5 (90%)
    close grip bench press - 3x5
    RDL's - 3x5

  3. #103
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    Apr 2015
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    Quote Originally Posted by cole205 View Post
    New plan: HLM
    Yeah buddy.

    Quote Originally Posted by cole205 View Post
    Medium day
    Squat - 3x5 (90%)
    close grip bench press - 3x5
    RDL's - 3x5
    Just out of curiosity, why not SLDL or something more medium? To get that DL up...

  4. #104
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    Quote Originally Posted by CamLeslie View Post
    Yeah buddy.



    Just out of curiosity, why not SLDL or something more medium? To get that DL up...

    Are RDL's not medium? Do SLDL help drive DL more? Most likely I will be incorporating a rotation of variants on medium day, just happen to be starting with RDL's for a few microcycles

  5. #105
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    Apr 2015
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    Quote Originally Posted by cole205 View Post
    Are RDL's not medium? Do SLDL help drive DL more? Most likely I will be incorporating a rotation of variants on medium day, just happen to be starting with RDL's for a few microcycles
    Guess it is a personal thing but I find I can lift more on a SLDL or deficit DL than an RDL. Also I think the lack of stretch reflex in SLDL or deficits makes them harder/more stressful. Good question for Andy Baker in Programming thread.

  6. #106
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    Quote Originally Posted by CamLeslie View Post
    Guess it is a personal thing but I find I can lift more on a SLDL or deficit DL than an RDL. Also I think the lack of stretch reflex in SLDL or deficits makes them harder/more stressful. Good question for Andy Baker in Programming thread.
    for sure man

  7. #107
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    9-19 (L)

    Paused Squat - 280x5x3
    Press - 165x5x3
    chins- 8,8,8
    back ext - 12,12,12

    i feel really strong and fresh coming off this last sundays meet. looking forward to a successful year of training and nexts years USAPL Colorado Fall Open i wont be getting last place bc ill be squatting 500, pulling 550 and benching 365.

  8. #108
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    Is there a video of your comp? I feel your pain on lighter guys pulling more. Are you pulling conventional or sumo?

  9. #109
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    Quote Originally Posted by BBB View Post
    Is there a video of your comp? I feel your pain on lighter guys pulling more. Are you pulling conventional or sumo?
    i pull conventional and ill keep it that way. it will go up, just a little humbling to see a 170lb 19 yr old pull 500+ while im around 450.

    here is video of my 424 comp squat. i would post the bench and DL vids too but they are even worse quality if you can believe it.


  10. #110
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    starting strength coach development program
    Wow, that looked easy! You had more in the tank for sure! Curious why you wouldn't entertain the idea of pulling sumo in competition? I don't test DL's often, but last time I did, I was able to pull over 50 lbs more sumo. It's just a more comfortable position for me to be in and may be different for you. Either way, I wouldn't just dismiss it.

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