Cole's HLM/TM

[Cole Gorton]

4/25 (H)

Squat - 320 x 5 x 5
Bench rehab - 175 x 5 x 5, 45 x 20
DL - 365 x 5

- Shoulder defineitly irritable today, especially at the lower portion of the movement. I will probably be implementing benching from the pins to cut off that painful part of the ROM if it gets worse as I go up in weight. I want to contuniue to expose myself to the full ROM on bench, so I will have light tempos for M day, as slow benching seems to be more comfortable. TnG and CG are the most painful at this time.

[Cole Gorton]

4/27 (L)

Paused Squat - 255 x 5 x 3
Press rehab - 85 x 5 x 5, 45 x 15
Weighted Chins(10s) - 225 x 5 x 3

- Leaned over more than usual for the squatting and got the glutes big time. I never seem to be able to lean over and utilize the posterior as well with substantial amounts of weight on the bar as I do with sub maximal loads, which is why I enjoy doing light day squats
- Set out some ribeyes for tonight, although im sure I will only get about 1/2 pound due to the fact that I have 3 boys lol....cant wait til they are all teenagers, ill have to order a full cow instead of a half

[Cole Gorton]

4/29 (M)

Squat - 290 x 5 x 3
Tempo Bench - 155 x 5 x 3
SGDL - 320 x 5 x 3

[Cole Gorton]

5/2 (H)

Squat - 325 x 5 x 5
Bench - 185 x 5 x 5
DL - 370 x 5

- Was going to do bench from the pins but warmups felt fine and I figured there was no reason to artificially slow down my rehab progress on the "real" bench. the full ROM feels fine although stability and strength are far from 100%

[Cole Gorton]

5/4 (L)

Paused Squat - 260 x 5 x 3
Press - 95 x 5 x 3, 45 x 15
Weighted Chins (+15) - 230 x 5 x 3

- Not really feeling great today, slight headache and low motivation but It wasnt difficult from a strength standpoint. Body is a little banged up (hips, neck, shoulder). Planning a vacation to FLA the day after my meet in Sept so it will be perfect to sit on the beach and not give a crap about lifting for a week.

[Cole Gorton]

5/6 (M)

Squat - 290 x 5 x 3
Tempo Bench - 165 x 5 x 3
SGDL - 325 x 5 x 3

- Had to work night shift last night, still got about 4 hours of sleep but a little tired. Im off tonight so im gonna stay up all day and hopefully sleep 10 hours tonight, then I have night shift again Sat and Sun.
- Not really sure where my weight is at bc my scale broke but I need to be staying around 220 (100kg) to make weight for my meet.

[Cole Gorton]

5/9 (H)

Squat - 330 x 5 x 5
Bench - 195 x 5 x 5
DL - 375 x 5

- Last set of squats felt best. I was working on really using the adductors and hamstrings by getting knees out and really getting my ass back, but on the 5th set I just did what came natural bc I was fatigued, and that was to stay compact and tight and let my knees travel forward. Thats how I squat strongest. May not be pretty, but thats just how I objectively can move the most weight.
- Legs were pretty wobbly and I was nauseas by the time I was ready for pulls, but they went alright.
- Last 3 of 4 nights Ive been on night shift so my sleep has sucked but I can get back to my routine now at least for the rest of the week.

[Cole Gorton]

5/11 (L)

Paused Squat - 265 x 5 x 3
Press - 105 x 5 x 3
Weighted Chins (+17) 232 x 5 x 3

[Cole Gorton]

5/13 (M)

Squat - 295 x 5 x 3
Tempo Bench - 175 x 5 x 3
SGDL - 330 x 5 x 3

- Shoulder is feeling a lot better. I can actually explode off the chest now, and I have much less pain when moving the joint.

[Cole Gorton]

5/17 (H)

Squat - 335 x 5 x 5
Bench - 205 x 5 x 5
DL - 380 x 5

- I had to work night shift so I only got little if any sporadic sleep, but I felt good this morning. I definitly was not as strong as usual though and fatigued fairly quick especially on squats. My work schedule has been screwing me over big time lately. I need to sleep but I literally cant during the day

- I think I will end this cycle after this week (week 9) and start a new one with some different medium day variations and possible either rotating H day (5/3/1) or just keep going up with 5's but utilize back off sets. Not sure yet.