Cole's HLM/TM

[Cole Gorton]

Do y'all have an Instant Pot? You can make some pretty darn good Vertical-style meals with one of those. And you don't really need a kitchen, just a table top.

not but we have a rice cooker. ive cooked rice in an instapot before though and i dont like the results compared to rice cookers. im picky bc i eat a lot of rice.

[Cole Gorton]

11/4
Volume Day


Squat
350 x 5 x 5
five min rest between sets. may need to increase that soon. all 25 reps moved fast though. low back muscles are pumped, not in a bad way.

Bench Press
270 x 5 x 5
four min rest between sets. also will need to increase soon. may have done 6 reps on accident one set.




notes
everything moved well today. need to go on a walk today and stay off my ass so my low back joints dont get all fucked up. thats been the key to any progress on my lower body lifts....healthy low back joints/tendons.

video
Squat - YouTube

[Cole Gorton]

11/5
conditioning


HIIT - treadmil / airdyne intervals - 30 minutes


notes
lower rpm than usual on the sprints. also major DOMs from volume day yesterday, especially pecs.

[Cole Gorton]

11/6
Recovery Day


Squat (-20%)
280 x 5 x 2
easy but not springy, felt lethargic. obviously still not recovered from volume day

Press (-10%)
145 x 5 x 3
went well.

Chins
bw x 6, 6, 6




notes
nice and easy recovery day. still have DOMS from volume day but in a good way. sleep has been just so so as of late, and its been a challenge getting at least 3k cal per day without an operating kitchen but im doing my best. weighing about 225 in the morning and 230 at night

[Cole Gorton]

11/7
conditioning


HIIT - treadmil / airdyne intervals - 30 minutes

bodyweight = 227
waist = 41

[Cole Gorton]

11/8
Intensity Day


Squat
390 x 5
i was nervous before this for some reason. i kept telling myself before the set to hip drive all the way up but i dont think i actually was doing that. either way it worked out and i got all 5 reps fairly quickly

Bench Press
300 x 5
not a PR but i havent had this much weight on for reps in a long time. went well

DL
430 x 5 (PR)
sweet. ill take a PR any day. its been a while. listened to tool before hand to get motivated.




notes
- great week of training. thats 11 weeks of TM (4 weeks was 4 day TM U/L split, the last 7 weeks have been traditional vanilla TM) man ymore weeks to come at this rate.
- heading down to denver tomorrow for the Avs game. hopefully its not too snowy.

videos
Squat - YouTube
Bench - YouTube
DL - YouTube

[Cole Gorton]

11/11
Volume Day


Squat
355 x 5 x 5
i keep anticipating dread, but they keep moving pretty quick. the descent portion was more difficult than coming back up. set the timer for 5 min but dicked around a little longer after it went off each time.

Press
162.5 x 5 x 5
first 3 sets moved fast and easy. last 2 got a little sloppy technique wise and slow on the last couple reps. press muscles burn out quick. i believe this is a volume PR




notes
-no video, was too lazy to record. ive been sleeping pretty good these last 10 months which has been contributing to recovery. ive also been much more consistent with tracking my food and mkaing sure im getting enough protein. upped it to 250g or more a day and it has really helped.
-now heading off to the butcher to pick up a side of beef for the deep freezer

[Cole Gorton]

11/12
conditioning

HIIT - treadmil airdyne intervals - 30 min


BW=227
waist=41

[Cole Gorton]

11/13
Recovery Day


Squat (-20%)
285 x 5 x 2
easy. working on pushing knees out early on in the descent so i can get all the hip/groin muscles to contribute more on the stretch reflex

Bench Press (-10%)
245 x 5 x 3
also easy. didnt work on anything. just went through the motions.

Chins
bw x 10,10
at least i can chin my bodyweight for 10





notes
-coming down with a head cold. stuffed up and sore throat.
-got another delivery of vertical diet meals. the box was delayed and came liek a week late, and they were not frozen when i opened them which worries me a bit...i guess well see if im shitting through a screen later thats why

[Cole Gorton]

11/15
Intensity Day


Squat
395 x 5
mostly good, lost some tightness in the hole on rep 5, but was able to muscle it back up with sub optimal hip drive and form. need to take my time and stay tight at bottom ROM so i can spring back up

Press
180 x 5 (PR)
way easier than expected and a PR at that. next press I-day will be 185 plate math bro

DL
435 x 5 (PR)
honestly no harder than 405 was a couple months ago. pulls are cruising knock on wood. only problem i forsee is this weeks rep 4 and 5 started tearing at my thumbs so hopefully they adapt to that hook grip.





notes
-i have a head/chest cold so i figured today might be tough but to my suprise it was not that bad. ive had some work/life stress that i think knocked my immune system down a bit bc no one else is sick in my family but me and usually its the other way around.
-im gonna set out some sirloins for the weekend. been eating around 3200-3500 cal per day and over 250g protein after my wife bitched at me for not eating enough protein. ever since ive upped it, my lifts have been going very nice. bodyweight still around 225-230 not gaining which kinda sucks bc im just over the 100kg class and i refuse to cut weight.

video
Squat - YouTube
Press pr - YouTube
DL pr - YouTube