Cole's HLM/TM

[Cole Gorton]

11/15
Conditioning
HIIT

Airdyne / treadmill intervals
25 min

- I hesitate to call it HIIT, should be more like MITT for moderate intensity. the airdyne is definetitively more diffiucult than the treadmill though

[Cole Gorton]

11/16
TM 7.3
Intensity Day


Squat - 380 x 5
raising chest a little too early and itgs slowing my top half ascent. need to stay in the hips.

Bench Press - 275 x 5
nice. still waiting for these to get heavy!

DL - 410 x 5, 325 x 5 x 2 (SLDL)
two drop sets were stiff legged. top set was great, not too much rounding and felt stronger than last week so i am moving in the right direction.


notes: bodyweight at 230-235 and wont go up unless i add more calories, which i am not willing to do. was hoping to get to 242 and compete in the 110 class heavy as i could be, but i dont think i can get there so i will prob just be a light 110. kids will be home a ton the next month due to holiday vacation, so there is that. but i think 3 sessions a week wont be an issue and they are a little older now so they should be able to stay away from me 3x a week for an hour.

video:
squat - YouTube
bench - YouTube
DL - YouTube

[Cole Gorton]

11/19
TM 8.1
Volume Day


Squat - 350 x 5 x 5
sweeeet. feels good moving fast.

Press - 155 x 5 x 5
not as good...starting to get grindy on later sets. bench seems to be holding up, but press is not doing well on this every other week rotation


Notes: Had a work call at 3am this morning so I slept very little last night as i was up restless at 1am anyway. Had to go in at 3 and never got back to sleep so I thought today might be tough, however I had a really good session and was surpisingly strong. Test is on the way and I will be starting with 80mg 2x per week. I dont expect too much to change at first but perhaps over 6 months i will start to see some improvement in sleep, mood, and strength.

Video:
squat - YouTube

[Cole Gorton]

11/20
conditioning


treadmill / airdyne intervals
25 minutes


im not calling it HIIT anymore since there is really no intensity involved. just light cardio with a slight sweat to get the blood flowing.

[Cole Gorton]

11/21
TM 8.2
Recovery Day


Squat - 295 x 5 x 2
light and easy

Bench - 240 x 5 x 3

Chins (BW) - 6, 6, 6


notes: Lots of work stress lately. kids also home from school at the same time. i need a nanny but my work demands are such non traditional hours that its hard to schedule childcare

[Cole Gorton]

macros audit for 11/21

cal 3505
protein 213g

[T_M]

[QUOTE Lots of work stress lately. kids also home from school at the same time. i need a nanny but my work demands are such non traditional hours that its hard to schedule childcare[/QUOTE]

I remember those days...lots to juggle with a young family.

[Cole Gorton]

11/23
TM 8.3
Intensity Day


Squat - 385 x 5
*not really focusing on much here, just going off muscle memory and i think the set was fine

Press - 172 x 5
*elbows did not looked fully extended at top. traps felt pumped so i know i was shrugging at top. maybe hoodie was in the way stuck in my belt not allowing full ROM. next time i will take off the hoodie

DL - 415 x 5, 330 x 5 x 2 (SLDL)
*backoff sets were stiff legged. top set was same as last week, which is a good thing.


notes: Happy Thanksgiving. Now to feast after that tough one today

video
squat - YouTube
press - YouTube
DL - YouTube

[Cole Gorton]

11/24
Conditioning

Airdyne / treadmill intervals
25 minutes

[Cole Gorton]

11/26
TM 9.1
Volume Day


Squat - 355 x 5 x 5
*went well, not explosive but not grindy either. low back doing great knock on wood

Bench - 255 x 5 x 5
*a little easier than squats but good amount of work


notes: ate a ton this week, BW is 238 p.m. taking the kids sledding now

video:
squat - YouTube