Cole's Work

[Cole Gorton]

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!

----------------------------------------------------------------------
Stats
Male
DOB 1983
5'10, 215lbs
Best total: 1282

I began strength training in 2017 using Starting Strength Method. I enjoy powerlifting and my goals as a Masters lifter are 500 squat, 365 bench, and 600 DL. I have 3 boys so it's important for me to stay strong and generally healthy in order to keep up with them!

Recent meets:

---Colorado State Championships, Thornton (Feb 2023)
S- 440
BP - 341
DL - 501
TOT: 1282

---Staying Alive Fall Classic, Fort Collins (Sep 2022)
S- 408
BP- 314
DL - 451
TOT- 1173

---3rd Annual Colorado Fall Open, Denver (Sept 2018)
S-456
BP- 352
DL- 473
TOT 1282

--2nd Annual Colorado Fall Open, Denver (Sept 2017)
S-425
BP-341
DL-452
TOT-1217

[Cole Gorton]

4-11 (BW 216)

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

[Cole Gorton]

4-13

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

I have a lot of work to do

[Cole Gorton]

4-16

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

[Cole Gorton]

4-18 (BW 217)

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

did my DL's in chucks and liked it

[Cole Gorton]

4-20

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

[Cole Gorton]

4-23
volume day

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

[Cole Gorton]

4-25
recovery day

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

[Cole Gorton]

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.

[Cole Gorton]

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.