Cole's HLM/TM

[Cole Gorton]

7/15
heavy day


squat - 305 x 5 x 5

bench - 240 x 5 x 5

DL - 355 x 5


notes: DL is hard after 5x5 squats. low back keeps feeling weak and vulnerable from the floor. its in my head now. gotta work on some mental drills and thoughts to avoid the negative feedback. all in all this was a good session and i got it done before the heat. also, went up to the mountains for the weekend and my eating/sleeping schedule was all messed up, and i still did ok today which is good to see.

[Cole Gorton]

7/16
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

7/17
light day


squat - 245 x 5 x 3

press - 130 x 5 x 3

chins


notes: easy day of course. low back feeling good. work busy as hell while kids are at home. i wish they were a little older but i also know it goes by fast and dont want to rush it.

[Bill Anders]

Definitely do not rush it. It's gone before you know it, even though it doesn't feel like that at the time.

Blink twice and they will be having kids of their own. So enjoy it now. And enjoy it when they do.

[Cole Gorton]

Very true, Bill

7/18
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

7/19
medium


squat - 275 x 5 x 3

cg bench - 215 x 5 x 3

SLDL - 285 x 5 x 3


notes: low back feels 100% best its felt in months. not sure why but please let it be this way for a long stretch. i feel like i could pull a max effort attempt today. anyways, good week of HLM and on to the weekend where i will just relax a bit with the family. bodyweight has been staying around 225 and waist just below 40. i have been eating very clean, cut out most fast food and all soda. eating lots of eggs, fish, chicken and rice.

[Cole Gorton]

7/22
heavy day


squat - 315 x 5 x 5

bench press - 245 x 5 x 5

DL - 365 x 5


notes: this was a really, really good session. everything felt fast and strong. i had no pain, discomfort or hesitancy on DL for the first time in a long time. all 5 reps were easy. im gonna keep doing what im doing for now. i can see a future scenario in which trying to squat and bench 5x5 then follow up with a limit set of 5 on DL all in one session will not be ideal. there are a few options to take once i get there, but seeing that today went so well, i am gonna continue with the exact protocol from last week

video
squat - YouTube
bench - YouTube
DL - YouTube

[Cole Gorton]

7/23
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

7/24
light day


squat - 250 x 5 x 2

press - 135 x 5 x 3

chins


notes: easy. felt nice. now heading down to Denver to watch the Rockies (basically AAA ball) with a few friends. stuff my face with some ballpark dogs and root beer

[Cole Gorton]

7/25
HIIT

treadmil / airdyne intervals - 30 minutes