Cole LP#2 Cole LP#2

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Thread: Cole LP#2

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

    Default Cole LP#2

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    I started strength training in 2017 with SSNLP for 14 weeks. Then did TM for 8 weeks followed by 14 weeks of HLM and an SS seminar in Denver and an in person coaching with an SSC. I participated in the 2nd Colorado Fall Open in 2017, then the 3rd Colorado Fall open in 2018 where i totaled 1285 as a 105kg lifter.

    Stats:
    born - 1983
    family - wife, 3 boys
    job - Land Surveyor
    squat - 405x5
    bench - 315x5
    DL - 425x5

    After doing exclusively SS style programming the 1st year, I drifted into self programming mode and while it wasnt a complete waste of time, I really didnt get much stronger than where I was after leaving SS programming. Therefor, ive decided to start a new log here documenting my LP#2.

    link to old log: Cole's Work

  2. #2
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default

    LP#2
    week 1

    3-30
    squat - 305 x 5 x 3 sets
    bench - 245 x 5 x 3
    chins - bw x 5 x 3

    4-1
    squat - 310 x 5 x 3
    press - 140 x 5 x 3
    DL - 355 x 5

    4-3
    squat - 315 x 5 x 3
    bench - 250 x 5 x 3
    chins - bw+2.5 x 5 x 3

  3. #3
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default

    LP#2
    week 2

    4-6
    squat - 320 x 5 x 3 sets
    press - 142 x 5 x 3
    DL - 365 x 5
    *chins x2 (+5lbs)

    4-8
    paused squat - 275 x 5 x 3
    bench - 255 x 5 x 3
    power cleans - 135 x 3 x 5

    4-10
    squat - 325 x 5 x 3
    press - 145 x 5 x 3
    DL - 375 x 5
    *chins x2 (+7lbs)

  4. #4
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default

    LP#2
    week 3

    4-13
    squat - 330 x 5 x 3 sets
    bench - 260 x 5 x 3
    power clean - 145 x 3 x 5

    4-15
    p.squat - 280 x 5 x 3
    press - 147 x 5 x 3
    DL - 385 x 5

    4-17
    squat - 335 x 5 x 3
    bench - 265 x 5 x 3
    power clean - 155 x 3 x 5
    Last edited by cole205; 04-17-2020 at 04:33 PM.

  5. #5
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default

    LP#2
    week 4

    4-20
    squat - 340 x 5 x 3 sets
    press - 150 x 5 x 3
    DL - 390 x 5

    4-22
    pause squat - 285 x 5 x 3
    bench - 270 x 5 x 3
    power clean - 165 x 3 x 5

    4-24
    squat - 345 x 5 x 3
    press - 152 x 5 x 3
    DL - 395 x 5

    --> the structure/formula of LP just hits the spot

  6. #6
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default

    LP #2
    week 5

    4-27
    squat - 350 x 5 x 3
    bench - 275 x 5 x 3
    power clean - 175 x 3 x 5

    4-29
    pause squat - 290 x 5 x 3
    press - 155 x 5 x 3
    DL - 400 x 5

    5-1
    squat - 355 x 5 x 3
    bench - 280 x 5 x 3
    power clean - 180 x 3 x 5

  7. #7
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default

    LP#2
    week 6

    5-4
    squat - 360 x 5 x 3
    press - 157 x 5 x 3
    DL - 405 x 5

    5-6
    pause squat - 295 x 5 x 3
    bench - 285 x 5
    power clean - 185 x 1, 205 x 1, 225 x 1

    5-8
    squat - 365 x 5
    press - 160 x 5
    chins

  8. #8
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    310

    Default

    starting strength coach development program
    I probably could have milked out more LP with back offs sets and maybe triples, but i think the last 6 weeks has been successful and ive gained back quite a bit of the strength i had lost by self programming. I will most likely be moving to an HLM or 3 day TM

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