Cole's HLM/TM

[cole]

Wednesday, Jun 5th, 2024
DDS C3: Build Block, Climb Week

Deadlift (conv)

395lbs x 1 @ 7
355lbs x 5 @ 7
355lbs x 5 @ 7
Total x Stress: @ 1.82,
Notes: primary slot. keeping glutes tigiht the whole movement. grip hard on the bar and stay tight.

Glute Ham Raise

25lbs x 8 @ 8
25lbs x 8 @ 8
Notes: growth slot

1ct Pause Bench Press

270lbs x 1 @ 7
245lbs x 6 @ 7
245lbs x 6 @ 7
Total x Stress: @ 2.13,
Notes: primary slot

Dumbbell Flies

30lbs x 8 @ 6
30lbs x 8 @ 7
30lbs x 8 @ 7
Notes: growth slot iso. dropped down to 30's since last week i had serious DOMS from these



*** Done at 9am, now I can focus on taking care of the kids the rest of the day. Added bonus is that it is cool in the garage in the mornings still.

[cole]

6/6
conditioning

treadmil / airdyne intervals - 30 minutes

[cole]

Friday, Jun 7th, 2024
DDS C3: Build Block, Climb Week

High Bar Squat

315lbs x 3 @ 8
275lbs x 4 @ 7
275lbs x 4 @ 7
Notes: skill slot

Bulgarian Split Squat

60lbs x 8 @ 7
60lbs x 8 @ 7
Notes: growth slot

Low Pin Bench Press

250lbs x 3 @ 8
215lbs x 5 @ 7
215lbs x 5 @ 7
Notes: skill slot

Close Grip Bench Press with Feet Up

205lbs x 6 @ 7
205lbs x 6 @ 7
205lbs x 6 @ 8
Notes: growth slot main



*** decent morning session. ive been noticing im more and more sensitive to certain foods like wheat and pasta...they make me tired and groggy and bogged down. Oats and rice seem to make me feel much lighter and better. also, i need to eat more veggies and include more lean meats like fish and chicken and eggs and lean beef and even some milk every now and then. next week is the attack week of the build block so i will be hitting some baseline numbers @8, conservatively 365,275,405. now to the pool with the kids.

[cole]

6/10 (H)

Squat - 295 x 5 x 3
*easy in a general sense, need more work though I feel like a motor moron

Bench Press - 235 x 5 x 3
* these felt good, techinique dialed in. easy weight

DL - 345 x 5
*felt great. tghumbs need some adapting to hook grip again for 5's


notes: well, enough of the infinity programming. im sick of paying for it and i dont feel like im getting any stronger. gonna get back to the basics and if i have the balls i will push it enough to get stronger. otherwise ill just stay where im at, which is plenty strong enough to live a happy life.

[DanCR]

notes: well, enough of the infinity programming. im sick of paying for it and i dont feel like im getting any stronger. gonna get back to the basics and if i have the balls i will push it enough to get stronger. otherwise ill just stay where im at, which is plenty strong enough to live a happy life.

Let me be the first to say that you're 100% gonna push it. That's where the fun is.

[cole]

@DanCR im sure i will at some point. the thing is, how long can i push it for???

6/11
conditioning
BW = 225

incline treadmil / airdyne intervals : 30 minutes

[DanCR]

@DanCR im sure i will at some point. the thing is, how long can i push it for???

If @Skid is any indication, we've got plenty of time.

[cole]

6/12 (L)


Pause Squat - 235 x 5 x 2
*extremely light. working on breaking knees/hips at same time, setting the knees half way down, then just sittting back and down for depth, and driving staright up with hips all while having the master cue (bb over midfoot) in mind.

Press - 125 x 5 x 3
*i miss these. dont know why i ever drop them from my training

Chins -5,5,5

GHR - 10,10,10


notes: Good, easy morning session working on techinque. Re-reading the blue book currently finished up the squat chapter, now on the press chapter. PLan is to re read all 3 books and hopefully stay with this programming rest of year. CO State Championships is usually in Feb so hopefully this time I can make it down to Denver for that. I was complaining to my wife about my hip flexors being sore and achy and she told me to stop being a pussy, that im over 40, and that shit is gonna hurt so just lift anyway. Cool.

[Skid]

I was complaining to my wife about my hip flexors being sore and achy and she told me to stop being a pussy, that im over 40, and that shit is gonna hurt so just lift anyway. Cool.

My hips were bothering me a bit. I found that stretching them out really helped. Basically sit on a chair, raise one leg and put your ankle on the opposite knee, then push down on the knee of the leg that is sitting on the other leg. Found this really helped me. Leaning forward, like in the video below may help too.



I do this in my hot tub which really seems to help, getting all warm and loose. The hot tub is the best recovery tool I have.

[cole]

@Skid ill give it a whirl. sad to say, i may not even be flexible enough to do that stretch.

[cole]

6/13
conditioning
BW = 227

incline treadmil / airdyne intervals : 30 minutes

[cole]

6/14
medium day


Squat - 265 x 5 x 3
*bend at hips/knees simaltaneously, drive up with quads and hips

Close Grip Bench - 215 x 5 x 3
*easy

SLDL - 275 x 5 x 2
*2 sets only. Min Effective Dose for now


notes: Good first week back on HLM. I like the way the stress is spread out on this type of programming. Light for sure to start, but I will gain momentum. Probably consuming around 3k cal per day and betwee 150-200g protein. Both of those will need to increase as the weights get into the upper 300's. Its just such a chore to prepare and eat up in the 4-5k cal per day.

[cole]

6/16
Heavy


Squat - 305 x 5 x 3
*slow and controlled decent, making sure i get to depth and staying tight through the entire ROM

Bench Press - 240 x 5 x 3
*making sure bb is directly over forearm bone by using a bulldog grip, one finger in from max competition grip width. (close grips on M day should complete the entire benfitis of this movement every week)

DL - 355 x 5
*felt great, no back pain, kept the bar in a straight vertical path.


notes: Happy Fathers Day to all dads out there. I did this session one day early since tomorrow I anticpate a very busy work morning. I could have lifted in the afternoon but I hate doing that bc its so hot in the garage and I dont have as much energy later in the day, so I opted for a day early in order to be able to train in the morning while its cool and while im fresh. Time for some BBque and recovery!

[cole]

6/17
conditioning
BW = 228

incline treadmil / airdyne intervals : 30 minutes

[cole]

6/18
light day


Pause Squat - 245 x 5 x 2

Press - 130 x 5 x 3

Chins and GHR


notes: easy day. work stress high and sleep was a little poor last night but body feels good.

[cole]

6/19
conditioning
BW = 228

incline treadmil / airdyne intervals : 30 minutes

[cole]

6/20
medium day


Squat - 275 x 5 x 3
*start knees and hips locked in extention. lean forward, sit back

Close Grip Bench - 220 x 5 x 3
*about 1 in outside of smooth

SLDL - 285 x 5 x 2
*easy. no straps. focus on keeping low back extention and using glutes to lock out.


notes: that was 2 weeks of HLM. more to come. now rest for 2 or 3 days and coming back with a 3 wheel H day!

[houzi]

What made you switch away from the data driven strength stuff? Just fancied a change, more simplicity?

Youve been very consistent though, good lifting!

[cole]

What made you switch away from the data driven strength stuff? Just fancied a change, more simplicity?

Youve been very consistent though, good lifting!

hey houzi

I did DDS for 6 months on the inifinty spreadhseet, its 50/month so very affordable. ultimately i think just the emphasis on assistance/isolation work and hypertrophy (lighter weight high reps) was a nice break psycologically, but not really effective as far as gaining strength. I had a few fast moving singles, but otherwise didnt really demostrate that i got any stronger, which is the goal. so, i stopped paying and revisited PPST and decided for now that rotating between HLM and TM would be a good plan.

[cole]

6/21
conditioning
BW = 227

incline treadmil / airdyne intervals : 30 minutes