Cole's HLM/TM

[Cole Gorton]

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".

[Cole Gorton]

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.

[Cole Gorton]

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.

[Cole Gorton]

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.

[Cole Gorton]

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

[Cole Gorton]

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.

[Cole Gorton]

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

[skid]

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

[Cole Gorton]

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

[Cole Gorton]

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.