Cole's HLM/TM

[Cole Gorton]

7/26
medium day
bw = 225, waist 39.5


squat - 280 x 5 x 3

cg bench - 220 x 5 x 3

SLDL - 290 x 5 x 2


notes: good session, everything felt light and easy. back is feeling great, it makes pulling so much more enjoyable. now im off to Red Feather for 3 days of tent camping. ive preloaded a few shakers with protein powder and creatine, but ill otherwise just be living on apples and jerkey and sandwhiches and eggs and cliff bars...easy camping food. the boys will love it.

[Cole Gorton]

7/29
heavy day


squat - 325 x 5 x 5

bench - 250 x 5 x 5

DL - 375 x 5


notes: not bad after 3 days of camping, where sleep, food, and rest were not ideal. however, it took forever. i may move the pulls to light day next week. either that or move back to 3 sets across instead of 5. if i cut back sets i will probably add load to the light and medium day so the offsets are a little closer, like 12% and 6% inbstead of 10/20%. then once i start TM prep i will move back to a 5x5 on volume day.

[Cole Gorton]

7/30
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

7/31
light day


squat - 260 x 5 x 2

press - 140 x 5 x 3

chins


notes: feeling a little sluggish on the squats, prob bc i just did 5x5 2 days ago. the more i thinjk about it, the more i lean towards less is more and minimum effective dose. i do think 5x5 has its value, especially when TM prep since one of the 3 sessions is singles and i need to compensate with additional volume on one of the days, hence the name volume day. on development cycles though where i do more of a HLM, i dont think the 5x5 day is as neccessary since im doing 3 total sessions during the week. HLM with H day 3x5 would be 45 squat reps/wk, which is sufficient.

[Cole Gorton]

8/1
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

8/2
medium day


squat - 290 x 5 x 3

cg bench - 225 x 5 x 3

SLDL - 300 x 5 x 2


notes: tweaked my low back on the warmup set of squats and then again on first set. had to rack the bar after rep 2 of 1st set. walked around a little and decided if i should call it or not. i dont want to make things worse and turn a tweak into an injury. decided to try another rep. stayed real tight and basically did tempo reps and didnt seem to make things worse so i finished the workout. but it feels like my back is all out of alignment. well see how it is over the weekend leading into mondays heavy session. im used to this shit by now.

[Cole Gorton]

8/6


squat - 330 x 5 x 3

bench press - 255 x 5 x 3

chins


notes: lifts felt good today. plenty of weekend rest made me feel ready. i did not do pulls today, i will do them next session with light squats and presses.

[Cole Gorton]

8/7
HIIT

treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

8/9/24


squat - 280 x 5 x 3

press - 145 x 5 x 3

DL - 380 x 5


notes: great session. i really liked having 2 days in between to recover. DL was awesome, best they have felt in a while, and i checked my log, the last time i pulled was 7/29. ive always had a suspicion that i do far better with low frequency on pulls, as long as i do them heavy. ive been thinking on a training plan that follows a 6 day sequence/micocycle rather than 7. it would be

day 1 - strength A
day 2 - HIIT
day 3 - active rest (walk, light hike, easy bike ride..)
day 4 - strength B
day 5 - HIIT
day 6 - active rest (walk, light hike, easy bike ride..)

that would work unitl i couldnt continue to increase the weights, to which then i would need to adjust back to a longer overload period than 6 days

[Cole Gorton]

8/10
HIIT

bw=223
waist=39.5

treadmil / airdyne intervals - 30 minutes