Cole's HLM/TM Cole's HLM/TM

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Thread: Cole's HLM/TM

  1. #1
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default Cole's HLM/TM

    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    Stats
    Male
    DOB 1983
    5'11, 215lbs
    Best total: 1285

    I started strength training in 2017 using SSNLP -->HLM --> TM and went to two meets, one in 2017 (totaled 1225) one in 2018 (totaled 1285). Then I started self programming, which was basically program hopping for about 2 years and made zero progress. I did get coaching from Data Driven Strength in 2021 and set some PR's, but cant pay for coaching forever. Messed around with some RTS and BBM templates, and while I greatly respect both of those organizations, I never seem to be able to finish their programs without burning out or over reaching and Ive never been able to properly use RPE. So Im back to the SS programs as they always seemed to work best for me.

    Im starting a new log here because I just renewed my USAPL membership and registered for the USA Powerlifting 2022 Staying Alive Champions in Ft Collins this Sept in the 100kg class. I will be using an HLM (PPST pg 163) for the majority of the year for development and then Texas Method (PPST pg 139/140) for meet prep.

    Recent meets:

    ---3rd Annual Colorado Fall Open, Denver (Sept 2018)
    S-456
    BP- 352
    DL- 473
    TOT 1282

    ---Exodus Spring online meet: (May 2018)
    S - 435
    BP - 335
    DL - 455
    TOT - 1225

    --2nd Annual Colorado Fall Open, Denver (Sept 2017)
    S-425
    BP-341
    DL-452
    TOT-1217

    Here is a link to my logs from when I started SS in 2017
    Last edited by cole205; 04-15-2022 at 03:39 PM.

  2. #2
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    3/21 (H)

    Squat - 275x5x5
    Bench - 225x5x5
    DL - 315x5

    - Easy session to start. Probably could have done these for sets of 10.
    - Left delt still feeling a little uncomfortable from previous program where I was benching for too much volume 4x/wk

  3. #3
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Good luck training for your meet Cole! Looking forward to your progress!

  4. #4
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    Quote Originally Posted by skid View Post
    Good luck training for your meet Cole! Looking forward to your progress!
    Thanks skid!

  5. #5
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    3/23 (L)

    Pause Squat - 235 x 5 x 3
    Press - 125 x 5 x 3
    Chins - 215 x 5 x 3

    - Nice and easy, shoulder feeling a lot better, around 90%

    3/25 (M)

    Squat - 245 x 5 x 3
    Close Grip Bench - 205 x 5 x 3
    SGDL - 285 x 5 x 3

    - Lower body loads still very light.
    - Left delt not doing well after wed presses. feels weak, pops a lot, some discomfort. I will see how the weekend goes, maybe take some IB profin and if mondays H session goes good ill keep training pressing movements on track with lower. However, if monday comes around and my shoulder isnt any better or is worse, ill have to start back at the bar and slowly go up to where there is no discomfort. in other words, rehab it correctly. i was hoping i could train around it like i do for lower and middle back pain but this may be different. either way i have plenty of time to get it healed before my meet in Sept.
    Last edited by cole205; 03-31-2022 at 06:28 AM. Reason: accidentally deleted

  6. #6
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    3/28 (H)
    Bw: 221

    Squat - 285 x 5 x 5
    Bench Rehab - 95 x 5 x 5, 45 x 20
    DL - 325 x 5

    - Obviously the shoulder is not where I want it to be, worked up to 185 on bench but it just didnt have the strength or stability and anything over 135 is uncomfortable. Thought "why push it now when im 6 months out?" Will rehab up LP style from 95lbs for bench and from 45lbs for OHP
    - Squats moved well but felt a little goofy
    - Deads: Working on standing 1-2 in from bb, bending knees to bb without moving it, shoving knees out to elbows, raising chest to set back, and pulling bar up legs

  7. #7
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    3/30 (L)

    Paused Squat - 235 x 5 x 3
    Press rehab - 45 x 5 x 5, 45 x 15
    Chins (BW) - 215 x 5 x 3

    - Using the thumbless grip for squats as it allows my shoulder a little more flexibility with less pain. May try to keep it, but once I get to 90%+ loads the bar starts slipping up my neck.
    - Left delt responds pretty well to the lighter weights, especially the higher rep set at the end. may need more of that, Star style.

  8. #8
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    4/1 (M)

    Squat - 255 x 5 x 3
    Bench rehab - 105 x 5 x 5, 45 x 20
    SGDL - 295 x 5 x 3

    - Shoulder feeling a little better day by day. Still pops and hurts in certain positions and feels "stuck". I am certain I will rehab it back to prime by the time my meet rolls around.
    - Really like Snatch grips. They get my upper back really involved, and I can really feel the leg pressing from the floor.

  9. #9
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    4/4 (H)

    Squat - 295 x 5 x 5
    Bench rehab - 115 x 5 x 5, 45 x 20
    DL - 335 x 5

    -Pulls flew! felt like 135 on the bar. I was able to get real tight and pull the slack out of the bar and explode up with it. Still a little challenging to not let the bar drift away from my shins, which is what was creating such a rounded upper back before.

  10. #10
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    409

    Default

    starting strength coach development program
    4/6 (L)

    Paused Squat - 235 x 5 x 3
    Press rehab - 55 x 5 x 5, 45 x 15
    Chins - 215 x 5 x 3

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