Cole's HLM/TM

[Cole Gorton]

3/3
Volume Day (Begin Cycle 2)


Squat
365 x 5 x 5
-thats what volume day feels like... the first set (filmed) was a bit goofy as im rusty as hell. last time i 5x5'd was jan 20th. last 4 sets were easy as hell but it was the correct load since im a bit detrained.

Bench Rehab
105 x 5 x 5
45x20?
-did these tempo supersetted with the inverted rows. delt felt better after 5 sets

Inverted Rows
bw x 8,5,4,4
-well, here is how it played out in my head: these weights are fucking easy, basically bodyweight and im a strong ass powerlifter so im gonna superset the bench with the inverted rows and get it done quicker. ill do 5 sets of 10 on rows, i mean they are just bodyweight.....lol almost puked and couldnt even finish the rows or the set of 20 bench with THE BAR. repect to the bodybuilders out there that do circuits.




video
squat volume - YouTube

[Cole Gorton]

3/5
Recovery Day


Squat (-20%)
290 x 5 x 2

Press Rehab
55 x 5 x 5
45 x 15ish
-shoulder still on fire during certain movement and through certain ROM but seems to be doing better and actually feels better after this session

Chins
6, 6, 6
-bodyweight




notes
-bodyweight:231 (105kg)
-waist:41
-skipped conditioning yesterday and did not go on my usual walk either, so i slept like shit

[Cole Gorton]

3/7
Intensity Day


Squat
405 x 5
-not too bad here considering its been a while for heavy reps. need to work on breaking at the hips and knees simealtaneously

Bench Rehab
115 x 5 x 5
-right delt slowly but surely getting a little better. still, the worst part is that it keeps me up at night bc i cant get comfortable while sleeping

DL
430 x 5
-easy. wife was watching so i think i was a little extra crisp. first set shes watched in years.




notes
-great first week back of real training

video
squat - YouTube
DL - YouTube