Cole's HLM/TM

[Cole Gorton]

8/12


squat - 335 x 5 x 3

bench - 260 x 5 x 3

chins


notes: fine morning strength session. everything feltg about like it should.

[Cole Gorton]

8/13
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

8/15


squat - 285 x 5 x 3

press - 150 x 5 x 3

SLDL - 325 x 5


notes: im pretty set on the squat and press/bench programming, as I do an H/L for squat and pretty much rotate between bench and press with an extended LP. for pulling i wasnt so sure and was thinking to rotate between one set of DL and then 3x3 power cleans. that would only have me pulling one set from the floor every 12 days so i ended up decideing, at least for now, to rotate between one heavy set of DL and one set of SLDL for my pulling structure. that way at least im pulling one set from the floor every 6 days to keep fresh

[Cole Gorton]

8/16
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

8/18


squat - 340 x 5 x 3

bench - 265 x 5 x 3

chins


notes: last couple reps of last set on squats was a little slow. no doubt i had them, just a little more grindy than i hoped. felt it in the low back pump. feels like the legs can keep pushing but i slow down due to difficulty keeping the core rigid.

on another note, i went to the Shaw Classic strongman comp last night, and saw Thor deadlift 991. that was pretty cool. taking the family again tonight for the final 4 events. even the wife liked it, which was unexpected considering she could care less about anything strength related.

[Cole Gorton]

8/20
HIIT

bw=222
waist=38.5

treadmil / airdyne intervals - 30 minutes

*left knee a little swollen and sore for some reason.

[Cole Gorton]

8/21


squat - 290 x 5 x 3

press - 152 x 5 x 3

DL - 385 x 5


notes: each rep of the pulls was a little slow. however, its actually a little comforting bc the 5th rep was prbably same speed as the 1st. maybe im just not that explosive, but this is good data bc next time i go for a PR set of 5, i need to just keep going even if the first couple reps are tough.

[Cole Gorton]

8/23
HIIT

treadmil / airdyne intervals - 30 min

[Cole Gorton]

8/24


squat - 345 x 5 x 3

bench - 270 x 5 x 3

chins


notes: pretty tough to hit the squats for sets across. i mean, i got each rep but i do think next jump to 350 will be more like doing 3 intensity sets. so i may change some things up, BUT KEEP LOAD ON THE BAR. so at a minimum i will be hitting 350x5 for at least one set next week. load is the measure of progress and progress is the goal. i just dont know if i can maintain that level of intensity for sets across much longer. i do know one thing, it was a lot easier to squat when i weighed 240. but i feel better and look better at 220. give and take i guess.

Im heading out to my sons first ever tackle football game then off to the DMB concert tonight with the wife!

[Cole Gorton]

8/26
upper


press - 155 x 5
bench - 245 x 5 x 5
chins


notes: too easy! it makes it a lot easier when you dont have to squat.....ill be squatting 5x5 tomorrow though

Dave Matthews Band concert was awesome. that is one talented group.