Cole's HLM/TM

[Cole Gorton]

I've got a meet in about 12 weeks too. I'll definitely be watching your progress. I've found that it's good to deadlift heavy 1 week and then do a lighter accessory deadlift (snatch grip or paused or similar) the following week. If I deadlift heavy every week my CNS get's burnt out. That said the program I'm on calls for deadlifting somewhat heavy every week, but to leave 3 reps in the tank. We'll see how that goes.

likewise, i will watching your progress! i saw mitch hooper in person at the shaw classic this year, he won by a long shot even beating out thor. i watched him pin squat 800x10.

ill be interested to see how you do on his program

[Cole Gorton]

12/9
Volume Day


Squat
rest

Press
167.5 x 5 x 5
went really well, prob bc i did them fresh, before an hours worth of squats!



notes
-kind of last minute decision to not squat today. lots of things accounted for the decision. for one, i had a super busy work day and didnt get started til 630p. but mostly bc low back still incredibly fatigued. no pain, but stiff, achy, weak, and feels out of place or something. did not have the nuts to do 5x5 and despite everyones advice, i am "resting" for the week.

[Cole Gorton]

12/10
conditioning


HIIT
treadmil / airdyne intervals - 30 minutes

bw=236
waist=42

*getting fat

[Cole Gorton]

12/11
Recovery Day


Squat (-20%)
295 x 5 x 2

Bench Press (-10%)
250 x 5 x 3

Chins
bw x 6, 6, 6



notes
-very low energy. everything felt heavy. slow and not explosive. no motivation. i guess sometimes thats the way it is...
-one good note is the low back is feeling 80% better

[Cole Gorton]

12/12
conditioning

HIIT
treadmil / airdyne intervals - 30 minutes



notes
-i am still calling this HIIT bc i am varying between lower intensity treadmil @3.5mph, 7.5%incline then doing a 1 minute "sprint" on the airdyne @80rpm. is it HIIT? prob not intense enough but since its jumping back and forth for 5 sets of this i call it interval training.
-i did this 20 minutes after lunch which is a HORRIBLE idea. not sure why i cant organize my day better when i have plenty of time and a flexible schedule.

[Cole Gorton]

12/13
Intensity Day (kind of)


Squat
rest

Press
185 x 1
205 x 1 (ties PR)
225 x 0
185 x 5
going for it all today on press since i will be abandoning it starting next week with the begining of meet prep, ill be focused on bench instead. i really wanted the 2 wheels bc i have 3 wheels for bench so i figured i should have it but as you can see it wouldnt go and it wasnt bad technique i just dont have the strength. maybe if i practiced some singles once in a while haha

DL
rest




notes
-starting next moday with my 10 week meet prep. this week served as a lower body deload/rest to get my low back to stop screaming at me. hopefully i dont detrain too much

video
Press fail - YouTube
Press pr - YouTube

[Cole Gorton]

12/15
Volume Day Part I


Press
190 x 3 x 2
i know i said i was gonna ditch press to focus on bench for my meet, but im pissed about missing that 225 press and i wont stop unti l get it, even if it means giving up a few pounds on bench for my meet. fuck it, my bench is good already anyway.

Bench Press
285 x 5 x 5
eight minute rests. huge bump from 5 i know, but since i dont have to squat today i can take my time and make sure every rep is good.

Chins
BW x 8, 8




notes
-i felt awesome today, strange bc i was out til midnight at ball arena watching the Avs beat the predators last night. anytime i go to bed after my bedtime i get all screwed up the next day. oh and i had a beer, so naturally i felt hungover. (yes, one beer..) i am a very old man it seems.
-on track to volume squat tomorrow. low back feeling sooo much better i think im ready. also i think i offloaded some full body fatigue during last weeks deload bc i felt great today. granted it was only upper body. well see.

video
Press intensity - YouTube
Bench volume - YouTube
Chins - YouTube

[Cole Gorton]

12/16
Volume Day Part II


Squat
370 x 5 x 5


notes
-its been 14 days since i volume squatted and it showed a little. first and second set were fine, third was a little shaky, fourth was rough and by the fifth set i was trying to talk myself out of it but i just took all five reps down and back up at a slow and grindy pace, mostly just trying to keep a rigid spine segment. low back is a little achy after this and i dont know what else to do for it since it gets this way whether i rest or whether i go and get it so i might as well just go and get it. 10 minute rest between sets bc i have no other movements to do, which is nice. its gonna take all my effort and concentration to get this 5x5 up to 405.

video
Squat volume - YouTube

[Cole Gorton]

12/18
Recovery Day


Squat (-25%)
275 x 5 x 2
i took off a little more than the usual 20 percent to try and keep my low back happy. nice and easy today and it actually helped the soreness from volume day.

Press (-10%)
150 x 5 x 3
too easy. my press has improved. i love pressing.




notes
-low back is feeling great and back to normal. not sure what happened last couple weeks prior to this week, maybe just overall too much fatigue or something bc it wasnt injured. im taking note if it and im probably going to deload slightly on volume day and make it 85% of I day, especially as i near my meet and start doing more singles. ill try to get back on track here programming wise....

[Cole Gorton]

12/20
Intensity Day


Squat
415 x 5 (PR)
i was actually planning on moving to two triples but my son had a xmas party for his 3rd grade class and i was in a rush so i just wanted to get this done in one set. wasnt too bad

Bench Press
315 x 5
ties a pr. much faster than last time i hit it. bench is cruising with this press/bench every other week rotation suprisingly.

DL
455 x 5 (PR)
fuck yea. after the previous ID fail at 450 i went up to 455 anyway and got it. i just needed to rest the low back a bit. not sure why reps 3-5 are faster than the first 2....



notes
-very good week of training and i am very pleased with intensity day results today. 5's on all lifts is awesome, especially since i thought i would have to move to triples. now the shitty part is i have a meet in 10 weeks, so i kind of need to pump the brakes a tad and start working on some singles. i hate to do it since ive been setting pr's and have some momentum, but its too risky that ill burn like i did a couple weeks ago right before the meet. its why i only do 1 meet per year....bc it actually sometimes gets in the way of progress.

video
Squat PR - YouTube
Bench - YouTube
DL pr - YouTube