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Thread: Cole's HLM/TM

  1. #11
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    Dec 2016
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    • starting strength seminar jume 2024
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    4/8 (M)

    Squat - 265 x 5 x 3
    Bench rehab - 125 x 5 x 5, 45 x 20
    SGDL - 305 x 5 x 3

    - Pulls actually somewhat challenging. I was going by the guideline of -10% of H day for M day, and while that may work well for bench and squat, I think for pulls -20% might be more realistic. For now, I will probably either just take 5lb jumps or stay at 305 for a few weeks to "catch up".

  2. #12
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    Dec 2016
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    4/11 (H)

    Squat - 305 x 5 x 5
    Bench rehab - 135 x 5 x 5, 45 x 20
    DL - 345 x 5

    - Shoulder is really no better or worse, just tolerating the loading a little better...maybe just mental, or familiarity at this point.

  3. #13
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    Dec 2016
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    4/13 (L)

    Paused Squat - 245 x 5 x 3
    Press rehab - 65 x 5 x 5, 45 x 15
    Chins - 215 x 5 x 3

    - Chins need to start adding weight belt. BW too easy. Will go up 5lbs/wk. 215 is baseline bc thats my typical BW.

  4. #14
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    4/15 (M)

    Squat - 275 x 5 x 3
    Bench rehab - 145 x 5 x 5, 45 x 20
    SGDL - 310 x 5 x 3

    - Solid month of HLM. Shoulder still sucks. Im beginning to temper my expectations that this will resolve quickly, and be okay with the fact that I may have to work around this for months, not weeks.

  5. #15
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    Dec 2016
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    Colorado
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    I am noting my protein intake today bc Ive never tracked it, always assumed I get enough, and I was considering stopping taking whey protein because costs are absurd right now.

    Bfast
    6 eggs (36)
    2 slices ezekiel bread (10)
    1 tbsp peanut butter (7)
    1 protein shake w/milk (25)
    1 banana (0)
    2 cups coffee (0)

    snack
    1/2 c cottage cheese (12)
    1/4 c cashews (5)

    lunch
    homemade mac n cheese w/parm (10)
    1/2 c strawberries (0)
    1 protein shake w/milk (25)

    Dinner
    10 oz corned beef (50)
    carrots, cabbage, potatoes (2)
    Bread (5)

    Desert
    honey yogurt (13)

    bedtime
    chamomile tea w/ lemon (0)

    TOTAL PROTEIN = 200g


    * The outcome of this experiment is that today was fairly normal, however I dont always take 2 shakes and some dinners are smaller portions of meat, so I cant say with confidence that im getting 200g on a daily basis. I think its imperative from here on out to take at least 2 scoops (50g) every day. Sucks because I just spent 200 bucks on an 11lb bag of protein that used to cost me 70 a few months ago

  6. #16
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    Dec 2016
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    Colorado
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    4/18 (H)

    Squat - 315 x 5 x 5
    Bench rehab - 155 x 5 x 5, 45 x 20
    DL - 355 x 5

    - Squats were okay, I always feel a little rusty coming back after the weekend.
    - Shoulder is feeling like its getting stronger, although there is still significant ROM deficit and sharp pains/pops when rotating the joint in certain ways
    - Pulls feeling excellent. I never really feel "rusty" on my deads and it seems like less is more (to an extent) works well for now anyway.

  7. #17
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    4/20 (L)

    Paused Squat - 250 x 5 x 3
    Press rehab - 75 x 5 x 5, 45 x 15
    Chins - 215+5 x 5 x 3

  8. #18
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    Paradise Valley, BC
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    Hey Cole, regarding your messed up shoulder, I had shoulder issues a while back and found that when I tried different angles on the bench press the problems eventually went away.

    I used dumbbells and have a bench that can incline, but even if you put a 4x4 under the front or back of your bench you can change the pushing angles. Front will give you declines and back will give inclines. Just changing things up a little so you aren't always wearing in the same spot on your shoulders seemed to make a big difference for me.

    You had a pretty big bench previously and that can eventually create shoulder issues. Worth trying if things don't get better. Worked for me anyways

  9. #19
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    Not a bad bit of advice skid. I've never tried incline or declines so maybe it would be worth a go. Luckily, the most discomfort I get is from rotation, which isn't really used much in powerlifting. I definitely think it was from overuse though. Thanks for the tip

  10. #20
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    Dec 2016
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    Colorado
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    starting strength coach development program
    4/22 (M)

    Squat - 285 x 5 x 3
    Bench rehab - 165 x 5 x 5, 45 x 20
    SGDL - 315 x 5 x 3

    - lower body is feeling great. Time for a couple days off to eat and sleep and im sure through in some yard work in there too.

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