Cole's HLM/TM

[Cole Gorton]

10/11
Intensity Day


Squat
370 x 5
i wouldnt say these were hard, but after video review, they didnt move fast. i hope for some improvement in my top end squats in the weeks to come

Bench Press
290 x 5
pretty smooth. not too much trouble here. last TM cycle i took these to 295x5 so i am on track to beat that this cycle.

DL
410 x 5
maybe the fastest 4+ plates have ever moved. deadlifts on a roll. not sure what i am doing, as im only doing one set of 5 per week. ive always suspected i do better with very low deadlift volume.




notes
we are redoing our kitchen, so its hard to cook right now. so for lunch i snuck out and grabbed some chicken biryani from an indian place in town. wife came home later this afternoon and i was working and she came in and said she ordered biryani for dinner lol. so i get it twice today. i was a little worried about my lower back after the tweak on tuesday, but it has been fine. some slight discomfort from laying down at night that has been interupting my sleep a bit but not interfering with training. glad i got this out of the way today even though it meant training 2 days in a row. tomorrow im off to the Avs game at ball arena with my wife an NO KIDS fuck yea

video
Squat - YouTube
Bench - YouTube
DL - YouTube

[Cole Gorton]

10/14
Volume Day


Squat
335 x 5 x 5
re did this weight from last week so i could do 5x5. it was easy, in fact the first set may have been one of my better squat sets from a technique standpoint in a while. i was really able to hip drive with some explosiveness and kept the bar pretty mid foot the whole time.

Press
155 x 5 x 5
major delt pump! can barely lift my arms now.



notes
macros yesterday were 3200cal and 238protein. starting today im adding a shake with dinner so ill be doing 3 shakes a day, scoops each time which should help me get to 250/day. if i gain weight thats fine, as long as my waist stays 40 or below. if it goes above 40, i will have to restrict a bit. i also may need to have a liquid curfew of like 6p bc i keep having to wake up 2x a night to piss. old man problems i guess. its fun being in your 5th decade...

video
Squat - YouTube

[Cole Gorton]

10/15
conditioning
bw=231
waist=41 (not good)

HIIT
treadmil / airdyne intervals - 30 minutes


notes
yesterdays macros: 3500c/286p
ive gained a couple inches around the waist as of late. id love to be able to fill out the 110kg class with a 40in or less waist but i dont think thats gonna happen...

[Cole Gorton]

10/16
Recovery Day


Squat (-20%)
275 x 5 x 2
easy. just working on the basics like pushing out the knees and hip drive.

Bench Press (-10%)
235 x 5 x 3
tried 2 sets beltless, i dont really think it helps and if anything it makes the setup a little different so im gonna stick with belted for all working sets on all movements.

Chins
bw x 5 x 3
bicep tendon was ok today




notes
not much to report on this easy recovery day. i did go ahead and guy a box of vertical diet meals from stan efferding. i think it will help bc my kitchen will be out of service here shortly as we are re doing it. so this way i have easy, frozen meals that are high in protein and i know the macros. it will help so that i dont end up having to go out for every meal. it was 160 bucks for 12 meals. about 14 per. well see if they are any good.