Cole's HLM/TM

[Cole Gorton]

8/16
REHAB

squat - 45 x 10 x 2
tempo good mornings - 45 x 10 x 3
side bends - 45s x 10 x 2
single leg db RDL - 20s x 5 x 2
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: low back feeling a little better. I can actually lean over without having to hold something for stability. joints still tight and achy though and something is "off". I think I will be ready to start LP on sunday with a major deload. I am going to take my time coming back. Its like a second chance at being a novice lol. I actually took 3 months off back in 2021 and came back with a deloaded LP and it worked really well so I guess this will be my 3rd time LPing as a "novice".

[Jerry R]

You might enjoy reading this:
Forged Passion - Doug Hepburn | RAW with Marty Gallagher

And this:
Paul Anderson

I was born less than 3 miles from Paul Anderson's home for wayward boys. Most of his workouts was 2 sets 0f 10 squats with 660 pounds, take 30 minute break and drink milk. Squat 830 for 3 reps, take another break and drink milk, then 900-980 for a single, take break drink milk and then keep doing singles, resting, and drinking milk until done which sometimes was 10 singles with 980! I have used both Anderson's and Hepburn methods. I love 8x3 Hepburn method. Then his 4 singles working until 10 singles.

I use the 8x3 until hitting the wall then switch to the singles. I'll be glad when my back heals so I can start over, again! Good luck.

[skid]

You might enjoy reading this:
Forged Passion - Doug Hepburn | RAW with Marty Gallagher

And this:
Paul Anderson

Thanks for the links Jerry. Interesting reading!

[Cole Gorton]

You might enjoy reading this:

I use the 8x3 until hitting the wall then switch to the singles. I'll be glad when my back heals so I can start over, again! Good luck.

Thanks Jerry, will check it out. My dad was an admirer of Paul Anderson and always talked about him when I was a kid.

[Cole Gorton]

8/18
REHAB

squat - 45 x 10 x 2
tempo good mornings - 45 x 10 x 3
side bends - 45s x 10 x 2
single leg db RDL - 20s x 5 x 2
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: This rehab routine is just to keep me moving a little while I take time to rest the joints/ligaments. I think I should be ready to start LP session 1 this Sunday.

I re read the whole Blue Book and took notes. My wife was like "what are you studying for?" then i feel all guilty cuz its my hobby not work....I did train my 9 year old thought I lead him through a squat/bench/chins session. He seems very interested. My 16 year old likes to lift at the rec center where he can socialize and do curls for the girls. Anyways super great info in the Blue Book that if you havent read it for a while its amazing how much extra little gems you can get out of it. Next up, re read the Grey Book. After that, Barbell Prescription, although I promised myself not to open it til I am actually 40 which isnt for another month.

Some random notes from Blue Book:
*Lifts
Squat - Sit back, lean forward, shove knees out
Press - Big breathe, big hips, bar close to beard on way up
DL - stance, grip, knees forward, chest up, pull up shins (DONT MOVE BAR)
Chins - Vital assistance that should be included in all programs

*programming
-nothing works better than moderately increasing a loading parameter every time for as long as an adaptation is occurring
-for most trainees, a very simple approach to training should be taken
-progress should be measured in strength gains. the variable to manipulate is load
-always preferable to take small jumps and sustain the progress than to take big jumps and stall.
-SRA
-Minimum Effective Dose

Mechanics
-Hip Drive
-stretch reflex
-straight verticle line, barbell over mid foot.
-Valsalva

We use the big 4 movements bc they use the most muscle mass over the longest range of motion so that the most weight can be lifted and produce the most effective strength adaptations.

[Bill Anders]

Don't put off reading BBRx. That's probably the bad thing about that title—folks won't read it for whatever reason until they hit 40, as if it's a magical switch. Heck, I'll recommend it for anyone 30 and up, especially if life factors mean that physiologically you're closer to 40 than you'd like to admit. In your case, that's not an issue because of your lifting, but it can be for folks just starting out in their early 30s with 40+ hour/week jobs, little ones in the house, a desk job, etc., who don't have the lifting background that you have.

Since you're resetting and planning on run your NLP, consider reading BBRx before PP, as it really does a great job of dovetailing the concepts of the Blue Book into PP. You might be able to skip the first two chapters, as they're directed towards those 40+ readers who have been sedentary, but they're short enough that it won't take you much time.

Most of all, good on ya for re-reading the books and tackling it like a text book (which it is). Too many folks say "yeah, I read it," but they read it like a novel, which doesn't work.

Good notes, BTW.

Keep at it!

[Cole Gorton]

Don't put off reading BBRx. !

K, took your advice and I already read the first 2 chapters, which motivated me to do some light cardio so I dont end up with Metabolic Syndrome like Fat Phil

[Cole Gorton]

8/19
Cardio

BW:222
Treadmill - 3.5mph @7% grade for 30 minutes

[Cole Gorton]

So, starting from scratch again I thought I would audit my food intake the other day to see if I need more

Bfast
4 eggs
2 packets oats w/banana
8oz milk w/1 scoop whey

lunch
1/2 cup white rice
1 cup cooked turkey
brocolli and cheese
asian stir fry sauce

snack
1/2 cup cottage cheese

dinner
2 cups noodles
1 cup spagetti sauce
1/2 cup cooked beef
small piece garlic bread
salad

snack
1tbsp peanut butter
8 oz milk

total: ~3100 cal, 200g protein

* Seems as though I need more protein but I am pretty close on intake. May need more calories as the weights go up. I will add a second scoop of whey for my pm snack with peanut butter. I hate counting macros and I wont do it, I just wanted to audit one day and make sure I was in the ballpark, which I am.

[Cole Gorton]

8/20
LP session 1

Squat
225 x 5 x 3

Bench Press
195 x 5 x 3

Chins
bw x 5 x 3


notes: Love it. Super easy weights. Back felt great. Only bothers me anytime I lean over to my right side, and when I first wake up in the morning. Good easy starting point to build on. Now the hard part: Staying consistent and not letting my brain get distracted! keep the goal the goal, to PR!!!