Cole's HLM/TM

[Cole Gorton]

7/18

Squat
205 x 5 x 3

Press
105 x 5 x 3

DL
265 x 5


Notes: I like this order of lifting...although this was super light, it felt like a good full body session and I like that. I will try my best to get up early tomorrow and do a 30 min cardio session of some kind as I would really like to be lifting 3 hours per week and cardio 1 hour per week, which works out to be 240 min of physical activity per week, exceeding the recommended guideline.

[Cole Gorton]

7/30

Squat
295 x 5 x 5

TnG Bench
235 x 5 x 5


Notes: Went camping for 3 days. Got back around noon, trained shortly after that. Just went with plain and simple 5x5 and it was good.

[Cole Gorton]

8/1

DL
315 x 5 x 5

Press
135 x 5 x 5


Notes: pulls do not feel great, really rusty and I have a lot of hesitation from ground to knee level due to achy and stiff low back. probably just need to get stronger

[Cole Gorton]

8/3

Pause Squat
265 x 5 x 3

Bench w/ Chains
185 x 5 x 3

Weighted Chins (+10lbs)
5, 5, 5

notes: Really unsure of my programming right now. I am on the books for a meet in early Sept and I am nowhere near PR shape. Work capacity is down a bit. I have the worst programming ADD in the world. I can be 100% set on a plan and change it the next day. That really bothers me about myself. One thing I know is that simple is better for me, it keeps the goal the goal. And I do tend to do better when I dont feel beat to shit all the time, so I need to be careful of the dosage.

[Cole Gorton]

8/6

Squat
305 x 4 x 3

TnG Bench
240 x 4 x 3

DL conv
345 x 2, 315 x 4


Notes: Was supposed to do 75% for 4's. Squats and bench went ok, I felt a little flat. Pulls came around and for some reason the bar was sticking to the ground. Maybe it was the 315x5x5 I did 6 days ago. Yikes I guess my 40 year old ass is volume sensitive. I will plan on repeating this next week with the hopes of getting all 3 sets at 345 but if not I will have to adjust the TM for DL.

[Cole Gorton]

8/8

Squat
275x5, 285x5, 295x5, 275x5

SLDL
135x5x3 sets


Notes: Went with some really light pulls after squatting to try and stretch/get blood flow to the low back, and also work through that range of motion to show myself im not broken. Squatting 295 is not hard, but low back has been chronically achy and stiff since march. May have to change the plan up here if things dont turn around soon. I dont want to de train even more, but ill go full on rehab if thats what it takes

[Cole Gorton]

Reviewing my logs as of late....I have started SS in 2017 so you would think I would have this down by now.....somehow I decided to pull 315x5x5 on 8/1, and I obviously was not adapted to that type of stress bc ever since I have had serious low back pain. Tendons and ligaments are very stiff and achy, as well as weak when leaning over. I still think in my head that I am a 25 year old dude but I am almost 40 so I need to be more respectful of the weight that I move, and consider every set and every rep. More careful planning is needed. I did purchase BB Prescription book from the SS store as a Bday gift to myself.

I took a few days off, considered taking a few weeks off but typically time off does not help when I have low back pain. What does help is movement, and squatting and pulling with appropriate doses. I think I will take a reset, LP back up to reasonable weight, and restart my HLM there. I am the example of someone with good genetic potential and previous athletic background who never gets stronger bc I cant stay disciplined enough to stay on course and play the slow game. Since I am turning 40 next month I want to have a "fresh start" at this strength game. Every thing needs to be thought out and methodical from now on. diet and sleep key. absolutely no alcohol, it screws me up sooo bad. keep bodyweight around 215 that always seems to be a good middle ground where i can still be strong and fit at the same time. STAY THE COURSE! no more hopping around! HLM for development most of the year and I will use TM for powerlifting for a 6-8 week meet prep. That worked super good for me last meet.

[Cole Gorton]

8/13
REHAB
BW:220 lbs

Squats - 45 x 10 x 2
Tempo Good Ams' - 45 x 10 x 3
Side Bends - 45's x 10 x 2
One leg db RDL - 20's x 5 x 4 sets each side
RDL red bands - 10 reps, slow descent fast ascent
Bottom of Squat hold - 2 rounds of 30 seconds. Just like the book, day 1 teaching the novice a bottom squat position
foam roll lower back

notes: I was deciding between taking the whole week off and starting a deloaded LP. Hard to know what the joints/tendons/ligaments want more of: rest or training....so I compromised and did a rehab/PT session that actually felt really good. I do think the tissue benefit from some movement, but I also think I have been chronically irritating them by training, taking time off, coming back to train again (with inapropriate loads) so part of me wanted to just sit out a few weeks to get back to a fresh state. I will do this same rehab session in a few days again and see where i am at. What I do know is that training is not fun right now, I am sick of being achy and uncomfortable. I need to get back to where I feel strong and explosive with the weights, and achieving that balance of just enough fatigue to get stronger but not so much that im demotivated and achy and sore all the time. SS programs have always done right by me, cant say the same about the high volume high frequency stuff out there that is so seductive bc other "strong" dudes do them with success. I made very good progress in my 1st year with SS and I need to get back to the fundamentals. I have let mission creep get in the way. This time I will be patient, take my time and plan my training wisely. On the bright side, I think being 40+ has some advantages...I have more money and can afford good food and protein supplements, my kids are getting old enough to leave me the fuck alone for a few minutes while I train, and I partake in absolutely no partying anymore so my sleep is way better.

*Listen to Avenged Sevenfold new album...sick

[skid]

Yup, don't drink too much. I only have a beer or two on a hot summer day. I always stop at 2 now Just throwing it out there, but maybe try the Hepburn program. If you can stick with it it will have good gains over a long time but not kill you.

[Cole Gorton]

well skid, dont tempt me with more options!!!! I am a squirrel brain and need to just focus on LP-->HLM. when i first started my only goal was to increase the weight on the bar. over the years it has become apparent that for some reason my goal has switched to finding the "perfect" weekly setup, or the "perfectly planned" block....neither of those mean shit if im not adding weight to the bar.

thanks for the recommendation for hepburn as i am somewhat familiar though...if i remember it was a pretty simple, slow progression model that made sense.

Im getting excited for your trip man!