Cole's HLM/TM

[Cole Gorton]

10/2
recovery day
bw= 228
waist= 40


squat
275 x 5 x 2

bench
235 x 5 x 3



notes
skipped chins bc my left bicep tendon is flared up. hoping that giving it this week off plus next week (vacation) will help. squats and bench both felt a little sluggish, probably from a pretty high dose session on monday and also ive been sitting on my ass all morning. offloaded about 5-10% on bench to make it light day bench. will do that with press on light day as well going forward.

[Cole Gorton]

10/4
intensity day


squat
365 x 5
went well. not as explosive as id like but full control on every rep and i didnt really have to grind even on the last rep.

press
165 x 5
well, if the video says anything, this should be more like a volume day weight. wayyyy easier than i anticipated. i think i have a lot of untapped room in the press since ive not done a lot of work there like the other movement. so when i hit a volume day 5x5 like i did on monday, the gainz are immediately evident the following friday on intensity day

DL
405 x 5
pecs cramping a bit but overall these moved fast and i was happy to see the 5th rep was somehow the fastest, or at least it looked that way on video. no problem with this load though and i should be able to keep adding 5 lbs for a while, lets hope



notes
im heading out to florida with the family for a vacation on the beach so i wont be training for about 10 days. im not gonna take my protein or creatine either since i dont want to hassle with it so i may lose a few pounds. ill get right back to it when i get back, probably just repeat this weeks weights.

videos
Squat - YouTube
Press - YouTube
DL - YouTube

[Cole Gorton]

well, i had planned on a nice week long vacation at the beach (literally our place was 10 steps from the sand) in Florida for the family. we flew out saturday from Denver to ft myers, got the rental and drove to casey key. all in all with the time change it was about 10-12 hours of travel. we had a nice day sunday at the beach and got a few ice cream cones, my 18 year old did some fishing, my little kids swam and played in the sand. then we turned around on monday morning, drove to miami and, flew to houston, then back home to denver. took about 12 hours. so we traveled 2 days to spend one day at the beach.

i really think it was the right call with the hurricane predicitions. not to mention we were zone A and they madatory evacuated all zone A along florida west coast so we planned on renting a hotel in orlando and coming back to the key after the storm, but everyone was predicting loss of power and clean water and possible destruction of structures. my wife was begging me to get everyone out of the state asap. i thought she was over reacting, but i went ahead and changed our tickets to be safe, since we have little kids to protect. the only airport that had any tickets left was miami. shortly after i bought the tickets, tampa and orlando announced they were closing their airports today. we got out in th nick of time but it sucked to spend thousands of dollars and 2 full days of travel to hang out for one day at the beach. fuck. at least we are safe. hoping the cane doesnt fuck florida too hard

[Cole Gorton]

10/8
volume day
bw=224
waist=40.5 (thats cool, in 4 days i lost 6 pounds but gained an inch on my waist. fucking airport food)


Squat
335 x 5 x 3 sets
ended up cutting two sets from this bc of the travel, lack of food, poor sleep and stress over the weekend. alos tweaked my back on the first rep of the 2nd set. ended up taking a break, doing the remiaing 4 reps and also finishing the last set with a slow tempo and verytight. i think i got too vertical and too loose in the hole and that caused the tweak. gonna take 600mg ib profun now, before bed, and tomorrow morning. i will redo this load next week for volume day for 5x5. still plan on increasing I-day to 370.

Bench Press
260 x 5 x 5
also way harder than it should have been but i toughed it out for all 5 sets. should feel better by friday for I day to get 290. hopefully.



notes
again, this was a tough one bc the non ideal weekend, lack of recovery, loss of weight....i am sure i will bounce back and have a good volume day next monday.

[BradBv]

Glad you got out before the storm!

How is the elbow coming? Mine has been bothering me so I’m back to thumbs around and messing around with falcon grip.

How does it feel to be back on the Texas method? 6 years removed and I’m still traumatized from it

[Cole Gorton]

Glad you got out before the storm!

How is the elbow coming? Mine has been bothering me so I’m back to thumbs around and messing around with falcon grip.

How does it feel to be back on the Texas method? 6 years removed and I’m still traumatized from it

the elbows get a little cranky when i squat thumbless, but that is honestly how i like to grip and feel better squatting that way. if i need to give my elbows a break, i will do thumbs around but the less i do that the less adapted my wrsists are and lately i havent even been able to thumb around anything more than 2 plates with killing my wrists, so i choose the lesser of two evils.

i love TM. i have had several long runs of it, and had my meet PR total after doing TM for PL. i do think a person can get overloaded pretty quick if they arent careful, and i usually have a limit. it seems like i cant make it much more than 3 months before stalling. next time ill try to implement a cyclic I-day to keep it moving.

[BradBv]

Cool, I’ll be checking in on it.

I can only do thumbs around with tight wrist wraps, kind of limits wrist extension. It’s my go to for lateral epicondylitis.

I ran the program late into intensity day cycling, if I were to do it again I would alternate Int with DE staggering squats and pulls week to week. The I-cycling program almost has you doing mock meets every Friday (1-3rm) which makes it great for meet prep but bone crushing to run mid-long term.

[Cole Gorton]

Cool, I’ll be checking in on it.

I can only do thumbs around with tight wrist wraps, kind of limits wrist extension. It’s my go to for lateral epicondylitis.

I ran the program late into intensity day cycling, if I were to do it again I would alternate Int with DE staggering squats and pulls week to week. The I-cycling program almost has you doing mock meets every Friday (1-3rm) which makes it great for meet prep but bone crushing to run mid-long term.

i pretty much agree with that statement

[Cole Gorton]

10/9
conditioning


HIIT
treadmil / airdyne intervals - 30 minutes

[Cole Gorton]

10/10
Recovery day


Squat (-20%)
275 x 5 x 2
easy. really just working on techinque here. getting hortizontal quick and setting the back, lowering the hips, pushing out the knees, then driving up w/hips and chest at the same time all while keeping the bar over mid foot. no back pain at all.

Press (-10%)
135 x 5 x 3
super easy. elbows out in front of bar. keeping bar close to nose on the way up and driving face/shoulders back through as the bar goes overhead, shrugging at the top

Chins
3x5
bodyweight only. still having some bicep tendon irritability for the first set but gets better as i go. weird. ive been feeling it throughout the day though with normal activities so its a slight concern.



notes
low back 100%. that was a quick recovery from my tweak on tuesday. i think more than anything i just wasnt ready to jump back into training that soon after a crazy weekend. or maybe the 4 rounds of 600mg IB profun helped....now i have to decide if i should do intensity day tomorrow with no rest between recovery day, or if i should rest tomorrow, do I day on saturday. sat is so busy, my kid has football games, and im going to the Avs game with my wife.