Cole's HLM/TM

[Cole Gorton]

9/10
lower


squat
315 x 5 x 5


notes
all reps moved fast, but god damn i was huffing and puffing. might had somnething to do with consuming 1600 cal bfast with a buddy of mine an hour prior at dougs day diner. i actually almost did shit my pants on the last set. hardest part of the week over. i will bump these volume sets up 10 pounds for the next 3 week cycle.

[Cole Gorton]

9/11
HIIT

treadmil / airdyne intervals - 30 minutes

bw=228
waist=40

[Cole Gorton]

9/12
upper


bench press
305 x 1 x 5 sets

press
140 x 5 x 5

chins


notes: bench singles were easy, im ready for 315 next cycle. press super easy too, i will be goin up 10 pounds on the volume sets next cycle. left arm tendon is bothering me at the elbow joint on the bicep side. i might try doing inverted rows instead of chins.

[Cole Gorton]

9/13
lower


squat
395 x 1 x 5 sets

DL
435x1, 345 x 5


notes
singles are fun. all 6 singles i hit today were fast and im happy with them, as i should be since its the first cycle. this will get harder, and that will be the test as to whether or not i will get stronger. i havent got stronger since 2018 which was my 2nd year barbell training. i think the reason is apprehension once the weights get to a certain point. my wife is the one who enlightened me on that revelation. she told me at the strongman whe nshe was watching mitch hooper squat 800x10 that i dont push it as hard as he does. yeah no shit i said, no one does. but it got me thinking that she is right, everything being relative, those guys have an incredible tolerance, both physically and mentally to push it hard and not give up. i need just a fraction of that.

video
Squat - YouTube
DL - YouTube

[Cole Gorton]

9/14
SS Squat Camp, Denver Starting Strength Gym


squat
315 x 5 x 3


notes
I went down to dirty Denver to attend the squat seminar led by SSC Nessland. He gave me some good pointers on techinque and programming. He mentioned trying to progress on my loads every other week instead of every 3 weeks like I currently have planned. He mentioned doing and every other week setup like:

week 1, day 1: squat x1, -15%x3x3, DL 3x3
week 1 day 2: squat 3x5

week 2 day 1: DL x1, -15%x3x3, squat 3x3
week 2 day 2: squat 3x5

not sure if i want to abandon my current 4 day U/L setup, but I wanted to record his ideas so I could come back to it in the future if needed.

I may end up doing 3x5 for my volume squat day this coming week since i did this extra work today

[Cole Gorton]

9/16
upper


press
180 x 1 x 5 sets

bench press
250 x 5 x 5


notes
all pretty easy. i was lethargic today though. sometimes that happens on mondays/day 1's. i ate about 2 pounds of chicken biryani last night. ive found a way to keep my 4 day TM and increase the loads every 2 weeks instead of 3.

[Cole Gorton]

9/17
lower


squat
320 x 5 x 5

some chins

notes
went up 5 pounds, looks better on my log but i couldnt feel a damn difference from 315. im doing 400 for singles later this week, well see if 20% offset between V day and I day do the trick or if i have to close that a little bit to maybe 15%...

[Cole Gorton]

9/18
HIIT


treadmil / airdyne intervals - 30 minutes

bw=228
waist=40

[Cole Gorton]

9/19
upper


bench press
280 x 5

press
145 x 5 x 5



notes
nothing much to say. i ate 2 burgers afterwards and feel like shit. id rather just eat chicken/rice or fish/rice every meal. im boring.

[Cole Gorton]

9/20
lower


squat
400 x 1 x 5 sets

DL
395 x 5



notes
i was a little slow and fatigued today. maybe due to the extra 3 sets of squats earlier this week from the squat seminar. either way, got all the work done. squat singles are for sure rusty. im contemplating just focusing on 5's for now since im still 4 months out from my meet.

turning 41 tomorrow. when i started training it was on this forum in 2017 and i was 33. damn.....