Cole's HLM/TM

[Cole Gorton]

10/4
Conditioning

HIIT Airdyne/treadmill - 3min@3.5mph with 5% grade / round 1:00 airdyne @ 80rpm x 3 rounds
1 minute slow down
total 15 minutes

[Cole Gorton]

10/5
TM 1.3
Intensity Day


Squat - 350 x 5
first rep was beautiful; got hips back and set back angle early and i could feel all the posterior working in the ascent, and it was powerful. felt a "sensation" however in the low back and it made me more guarded on my subsequent reps. 5th rep a little grindy. good set overall. long way away from PR

Bench Press - 260 x 5
almost too easy for ID set

DL - 380 x 5
SLDL - 315 x 5
not easy at all lol...however i knew i was gonna get all reps, i just feel out of "deadlift shape". added extra back off set of SLDL to get some more low back work in as i do feel like the extra pulling stress is needed.


Notes: variants i use are pause squats, close grip bench, and SLDL. those 3 have always been good for me and they are actually close to my comp lifts 1RM. like 95% or so. using SLDL is gonna halp my weak low back so I can set it harder for heavy pulls and squats.

Video:
squat - YouTube
bench - YouTube
DL - YouTube

[Cole Gorton]

10/8
TM 2.1
Volume Day


Squat - 320 x 5 x 5
worked on bracing super hard and arching low back even harder. smooth but not as explosive as upper body movements. i think my legs have more slow twitch and my upper has more fast twitch.

Press - 145 x 5 x 5
changed my mind and im rotating press/bench until jan 1st when i start my 8 week meet prep


notes: Decided on placing just as much importance on press and bench for now. the theme for the rest of the year is "brace hard arch hard"....oh, and "death to khomeini!"

[Cole Gorton]

10/9
Conditioning
HIIT

5:00 treadmill 3.5mph@5%
1:00 airdyne sprint @90rpm
5:00 treadmill 3.5mph@5%
1:00 airdyne sprint @90rpm
5:00 treadmill 3.5mph@5%

total: 17 min

[Cole Gorton]

10/10
TM 2.2
Recovery Day


Squat - 275 x 5 x 2
easy and light but feeling a little fatigue from all the manual labor lately as ive been re-landscaping my front yard

Bench Press - 225 x 5 x 3
easy and light, maintenance on this press focused week.

Chins (+22.5)
5, 5, 5
getting hard to complete all 5 reps


notes: removing tree trunks and trees, shoveling and grading dirt, laying mulch....lots of bent over work the last couple of days. all in all im doing pretty good and my back has been great lately! the fatigue is a good fatigue, muscles not ligaments/tendons like before. NHL starts tomorrow night Avs vs Kings on TNT!!! i have to get out of my old man routine of falling asleep at 830 so i can watch the games. probably will be better anyways so i dont wake up wide awake at 2am.

BW= 230

[Cole Gorton]

10/12
TM 2.3
Intensity Day


Squat - 355 x 5
getting hard but not too grindy. really trying to brace hard and break the hips/knees at the same time. need to focus more on bracing and arching

Press - 165 x 5
heaviest ive gone in a few years that i can remember. went well i think.

DL - 385 x 5, 315 x 5 (SLDL)
back off set was SLDL and straps to work on the lower back. top set was similar to last week, although it felt a little better. reps 4 and 5 i had some back rounding. really need to get tighter at bottom so i can get full extension on posterior and focus on arching hard and pushing away with my legs. i will go up to 390 next week


notes: this one was an example of how you feel is a lie. i thought it would be shitty since my low back was chirping at me all morning and i got about 2.5 hours of sleep last night. felt good though and im heading in the right direction. need to sleep better! maybe i will look into TRT although im only 40 and the thought of having to do it for another 40 years is daunting.

videos:
squat - YouTube
press - YouTube
DL - YouTube

[Cole Gorton]

10/15
TM 3.1
Volume Day


Squat - 325 x 5 x 5
easy from a strength standpoint but squats are never easy.

Bench - 240 x 5 x 5
still pretty easy

notes
nothing much to report other than a decent volume day training. ate a huge burrito from big city yesterday, super spicy since i love spicy but now my stomach is a knot.

video
squat - YouTube

[Cole Gorton]

10/16
Conditioning
HIIT

treadmill 5:00 - 3.5mph @ 5% grade
Airdyne 0:30 @ 100rpm
treadmill 1:00 - 3.5mph @ 5% grade
Airdyne 0:30 @ 100rpm
treadmill 2:00 - 3.5mph @ 5% grade
Airdyne 0:30 @ 100rpm
treadmill 5:00 - 3.5mph @ 5% grade


a little random today since i tried shorter sprints at higher intensity. I think at 100 rpm (almost full blown sprint) a 2:00 treadmil "rest" is about right for 3 rounds
i also want to try only airdyne HIIT rotating between 50rpm/75rpm 1/1

[Cole Gorton]

10/17
TM 3.2
Recovery Day


Squat - 275 x 5 x 2
my cues today were the Master Cue, and brace hard arch hard.

Press - 135 x 5 x 3

Chins +25lbs
bout as heavy as i can do for 5s


notes: did this later than i wanted....i was screwing around wasting my time this morning. need to get better at time management.

[Cole Gorton]

10/18
Conditioning
HIIT

treadmill 5:00 - 3.5mph @ 5%
Airdyne :30 - sprint @ 100rpm
treadmill 2:00 - 3.5mph @ 5%
Airdyne :30 - sprint @ 100rpm
treadmill 2:00 - 3.5mph @ 5%
Airdyne :30 - sprint @ 100rpm
treadmill 4:00 - 3.5mph @ 5%


notes: got three sprints in today. last one dipped under 100 rpm for the last 5 seconds of the 30 second interval. i can lift with a full stomach but doing airdynes after lunch made me wanna upchuck.