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