Cole's HLM/TM

[Cole Gorton]

6/19
conditioning
BW = 228

incline treadmil / airdyne intervals : 30 minutes

[Cole Gorton]

6/20
medium day


Squat - 275 x 5 x 3
*start knees and hips locked in extention. lean forward, sit back

Close Grip Bench - 220 x 5 x 3
*about 1 in outside of smooth

SLDL - 285 x 5 x 2
*easy. no straps. focus on keeping low back extention and using glutes to lock out.


notes: that was 2 weeks of HLM. more to come. now rest for 2 or 3 days and coming back with a 3 wheel H day!

[Cole Gorton]

6/21
conditioning
BW = 227

incline treadmil / airdyne intervals : 30 minutes

[Cole Gorton]

6/24
Heavy Day


Squat - 315 x 5 x 3
*i get a little technique rusty after a 3 day break from squats. i find i need 3 squat sessions per week to stay dialed in, which is why HLM or TM work well for my squats.

Bench - 245 x 5 x 3
*these were easy. i always used to think i needed a ton of volume for my bench, but honestly, sometimes less is more when it comes to compound BB movements.

DL- 365 x 5
*low back felt a little weird but after review of video, these went fast and easy


notes: good H day session. i really try to get these done early like before 9am, but i had too much work stuff this morning so i didnt get around to it until 11am and by then it was hot AF and by the first set of squats my shirt was soaked. i like hitting a session though with all these baseline numbers. id like for these numbers to go to 365, 285, 405 sooner rather than later though.

video:
DL 365x5 - YouTube

[Cole Gorton]

6/25
conditioning
BW = 227
waist=39.5

incline treadmil / airdyne intervals : 30 minutes

[Cole Gorton]

6/26
Light Day


Pause Squat - 250 x 5 x 2

Press - 135 x 5 x 3

Chins - 6, 6, 6


notes: no GHR today, i think it just messes with my low back joints that are already finicky

[Cole Gorton]

6/27
conditioning


incline treadmil / airdyne intervals : 30 minutes

[Cole Gorton]

6/28
medium day


Squat - 285 x 5 x 3
*mid foot balance, get below parallel

Close Grip Bench - 225 x 5 x 3
*index finger 1 inch outside of smooth

SLDL - 285 x 5 x 2
*low back is tweaky right now for some reason. arthritis i guess...


notes: another weeks of HLM in the books. next H day will be triples. I will be cycling 5/3/1 on H days for the time being. a little variety keeps the mind interested and plus exposure to some singles every now and then is probably in order if i want to continue competing in PL, which i do.

[Cole Gorton]

7/1


Squat - 345 x 3 x 3

Bench Press - 265 x 3 x 3


Notes: this was one of my worst sessions in a while. i actually ditched the pulls. heres what happened: normally i love going on (moderate) hikes in the mountains. yesterday my wife took us up for a hike in red feather. it was a gorgeous day. the hike ended up over 8 miles long, 2 of which i had to carry on my back a 75 lb 10 year old bc he gave up and sat down around mile 6, fell apart sobbing. so today i woke up feeling like i was put through a garlic press. then i had t he busiest work day of the year, where i admitted a new resident and onboarded a new staff member at the same time. then we had to put my 13 yr old boxer down late afternoon. so after all that i for some reason decided to try and train (a heavy day at that) so as i should have expected, the barbell sodomized me today. i will live to train another day.

[Fred J]

I'm sorry for your loss. It is never easy as they become true family members. We have a boxer about 5 years old and shes a funny mess. Good luck with your lifting.