Cole's HLM/TM

[Cole Gorton]

9/23
volume


squat
325 x 5 x 5


bench press
255 x 5 x 5




notes
everything felt really nice today. i switched to thumbs around on squat grip to give my flared up elbows a break, and while it wasnt as comfortable, and it made my palms hurt, it was manageable and gave my elbows some rest. i may have lost count on bench and done 6 sets. not sure. it was nice to combine the work today since load isnt very high yet. i only needed 5 min rest for squat and 4 for bench. first session as a 41 yr old, very encouraging. i cant believe im "past my prime" already though and it makes me mad, so im gonna set high goals and expectations for myself. i dont buy it that 40 is old and i plan on spending the rest of my 40's hitting all time PR's.

video
Squat - YouTube

[Cole Gorton]

9/25
recovery


squat
275 x 5 x 2

press
145 x 5 x 3

chins



notes
i really love squats. its nice to have a light day back. i get good practice and the stretch feels awesome after the volume day squats on monday. presses were easy. my delts are begging for more weight on the bar. still have some inner bicep tendon pain while doing chins so im doing less than 15 bodyweight reps on those. i want to give the tendon some work but not aggravate it. anyways, fuck Iran and happy wednesday.

[Cole Gorton]

9/27
intensity day


squat
360 x 5

bench
285 x 5

DL
400 x 5



notes
first off, everything moved well and felt great. my low back is awesome right now thank god. always seems to do pretty well on SS type programs that dont overdo volume and pulling. another reason i need to remember to stick with HLM and TM whenever i get tempted to stray. anyways, i did lose my balance on the last rep of squat set which was weird. im gonna be generous to myself and say its bc the weight was moving faster than i anticipated. more likely it was kinesthetic stupidity. bench moved awesome, will make 5 pound jumps for a couple more weeks. and pulls were great too. bodyweight hovering between 220-230 with 39-40 in waist. i dont count macros but im eating 3 meals per day with protein source at each meal and 2 shakes a day. i would guess around 3000-3500 cal and between 180-220g protein. i prob need to add a shake and just do a shake with every meal, which is a pain in the ass but i dont eat enough so it is probably necessary.

my wife got tickets to the Rockies baseball game tonight so ill be heading down to denver with the family. should be a good time and there should be plenty of food since it will be her boss' suite. then tomorrow im doing an all day pistol course with my brother to get more skillz with my glock. should be a good couple days.

video
Squat - YouTube
Bench - YouTube
DL - YouTube

[Cole Gorton]

9/30
volume day


squat
330 x 5 x 5

press
150 x 5 x 5



notes
ive been weighing over 230 lately. ate a ton of chicken biryani and naan breadover the weekend. todays weights were very manageable and felt good. some commenters on my youtube are hating, telling me im doing it all wrong and leaning my torso forward too much, which may be slightly true even if they dont know what they are talking about. i do feel like ive been getting a little rounded in the upper back to somehow get more horizontal (which does feel better for me to be very horizontal) but i need to be getting that angle by getting my hips back and keeping my back rigid. presses were awesome, my delts are begging for more weight! they were pumped as a motherfucker though after the session. it was about 1:30 total in the gym. volume days are dirty dogs

video
Squat - YouTube

[Bill Anders]

Cole - ignore the haters. Your lean is just right. The only one that was a bit too much was on your last rep, which is to be expected. The downside to that is that the bar ends up forward of mid-foot as you drive your hips up, which you probably felt as you shifted towards your toes . That lean is what we try to get all of the lifters to do, and most are scared to do it, especially as it gets to three plates and above.

BTW, you did a great job of cutting off your desire to lift your chest on rep #4. You started, but caught it.

Keep at it!

[Fred J]

I agree...ignore the haters. I try to offer encouragement and leave the "experts" to comment otherwise.

[Cole Gorton]

Cole - ignore the haters. Your lean is just right. The only one that was a bit too much was on your last rep, which is to be expected. The downside to that is that the bar ends up forward of mid-foot as you drive your hips up, which you probably felt as you shifted towards your toes . That lean is what we try to get all of the lifters to do, and most are scared to do it, especially as it gets to three plates and above.

BTW, you did a great job of cutting off your desire to lift your chest on rep #4. You started, but caught it.

Keep at it!

thanks for the tips Bill!

[Cole Gorton]

I agree...ignore the haters. I try to offer encouragement and leave the "experts" to comment otherwise.

yea ignore is what i do. most likely i have many more hours of reading about, researching, and actually lifting than the avg online hater. its funny bc the people that actually know things dont go around telling others they are doing it wrong

[irongeek]

9/25


notes
i really love squats. its nice to have a light day back. i get good practice and the stretch feels awesome after the volume day squats on monday. presses were easy. my delts are begging for more weight on the bar. still have some inner bicep tendon pain while doing chins so im doing less than 15 bodyweight reps on those. i want to give the tendon some work but not aggravate it. anyways, fuck Iran and happy wednesday.

You are not alone. I love squats too. Welcome to the club!

[Cole Gorton]

You are not alone. I love squats too. Welcome to the club!

i know you do. 350x8...savage