Cole's HLM/TM

[Cole Gorton]

5/19 (L)

Paused Squat - 270 x 5 x 3
Press - 115 x 5 x 3
Weighted Chins +20lbs - 250 x 5 x 3

- Went to the Doctors for a wellness visit. was 5'11 and weighed 230 exactly without shoes.
- Doc said the shoulder is probably actually a biceps tendonitis inflamation issue from over use and I could get a cortizol shot but I refused bc it seems to be getting better

[Cole Gorton]

5/21 (M)

Squat - 300 x 5 x 3
Tempo Bench - 185 x 5 x 3
SGDL - 335 x 5 x 3

-getting a little tired of the snatch grips, might change to a straight leg or RDL or deficit....

[Cole Gorton]

5/23 (H)

Squat - 340 x 5 x 5
Bench - 215 x 5 x 5
DL - 385 x 5

[Cole Gorton]

5/25 (L)

Paused Squat - 270 x 5 x 3
Press - 125 x 5 x 3
Weighted Chins (+22) - 252 x 5 x 3

[Cole Gorton]

5/27 (M)

Squat - 305 x 5 x 3
Tempo Bench - 195 x 5 x 3
SGDL - 340 x 5 x 3

- This was 10 weeks of HLM. feeling a little physically and mentally burned out. achy hips and shoulder still bothering me. I might take next week off, im supposed to go to Vail any way.

[Cole Gorton]

Ended up going 408,314,452 for a 1174 total at the last meet I did in sept, then messed around with some low fatigue style training. Next meet is the Colorado State Championships 8 weeks from now in Denver. My 8 week prep cycle for that is TM for Powerlifting as found on pg 138-139 of the 3rd edition grey book. Like 5 or 6 weeks after that I have another meet in March in Ft Collins so I will probably keep doing the PL TM. After that I will take a week off and then do an HLM like on pg 163 of the 3rd edition grey book for a while for some development.

[Cole Gorton]

12/19
Volume

Squat - 305 x 5 x 5
Bench Press - 255 x 5 x 5
DL - 345 x 5

--> went well, feels good to do this structure. next week i will have to increase rest times, bench got a little harder than it should have been for week 1.

squat 305x5 - YouTube

[Cole Gorton]

12/21
Recovery

Pause Squat - 245 x 5 x 3
Press - 125 x 5 x 3
Chins - BW x 5 x 3

--> I love pressing. It will be fun to work back up in weight. Slight twinge in right SI joint. Same old same old. Going to the Avs game tonight in Denver. They are playing Montreal. GO AVS!

[Cole Gorton]

12/23
Intensity

Squat - 355 x 1 x 5
Bench Press - 275 x 1 x 5
DL - 405 x 1, 315 x 5

--> Singles went well, really light to start with. Pulls were flying so after 405 I loaded up 500 just to feel it in my hands, decided to pull, went to the knees, then realized it would be too much of a fight to finish so I put it down. Did a back off set of 5 since I wont be doing any pulling on volume days from here on out.
--> Garage was absolutely freezing, basement ejector pit smells like shit, septic system is probably froze since it hasnt been over 0 degrees in 36 hours. Ridiculous.

DL 405x1 - YouTube

[Cole Gorton]

going into week 2 for TM. I was reading Manveer's intermediate log for motivation on TMing as he got strong as hell doing that. I think placing importance on volume PR's is pivotal bc thats really how I get stronger. ie: increasing top singles every week doesnt do shit, you gotta put in the work. To date my volume PRs are:
Squat -380x5x5, Bench - 290x5x5, DL - 425x5, 405x3x3

I think those are good target goals to beat, not necessarily my 1RMs

Volume day tomorrow!