john is explosive. i actually dont think i could move 225 that fast even though i bet i could do 225x20. something about my hips or quads just not wanting to pop out of the hole, even if the weight is light. some peeps get a good genetic draw for this hobby
Helton's Log
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Re: Helton's Log
- JohnHelton
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Re: Helton's Log
Thanks, @DCR. And @cole is right. The bar moves fast for me until it doesn't move at all. That is why I rely heavily on the Vitruve (VBT) device. That squat was .51 m/s, which translates to 498 lb e1RM. However, I have to proceed with a lot of caution. My plan is to move the singles up more slowly from here, in part because of the skill required to translate the strength into a really heavy single. A lot can go wrong, especially when you lift fast. I am also moving up slowly, because I don't want to hurt myself. The same applies to deadlift. A really heavy deadlift (even if it moves fast) does damage to this old body. It needs to be conditioned to the heavier weights.
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Re: Helton's Log
Monday, May 6, 2024
wgt. x reps x sets
Workout - B
Pec Deck
50 kg x 15
55 x 15, 15
Try 55 x 15 x 3 next time. Good pump.
Reverse Pec Deck
30 kg x 15, 15, 13
Leg Press
380 lb x 3 x 10
EMOM.
Lat Pulls
140 lb x 5 x 9
140 x 4
EMOM. I couldn't get the last rep. Repeat next time.
wgt. x reps x sets
Workout - B
Pec Deck
50 kg x 15
55 x 15, 15
Try 55 x 15 x 3 next time. Good pump.
Reverse Pec Deck
30 kg x 15, 15, 13
Leg Press
380 lb x 3 x 10
EMOM.
Lat Pulls
140 lb x 5 x 9
140 x 4
EMOM. I couldn't get the last rep. Repeat next time.
- Clearwater47
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Re: Helton's Log
- JohnHelton
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Re: Helton's Log
Thanks, @Clearwater47.
We are in Austin for my daughter Maddy's graduation. No lifting until I get back home. Just when I start getting excited about pushing strength, I realize the summer is a tough time for that given increased travel. Oh well. I will push when I can, but I have to remain flexible.
We also bought an Airstream this week. We will be using that to tour around some this summer.
We are in Austin for my daughter Maddy's graduation. No lifting until I get back home. Just when I start getting excited about pushing strength, I realize the summer is a tough time for that given increased travel. Oh well. I will push when I can, but I have to remain flexible.
We also bought an Airstream this week. We will be using that to tour around some this summer.
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Re: Helton's Log
Sunday, May 12, 2024
wgt. x reps x sets
Workout - C
Deadlift
210 kg x 1 @ 7.5
180 x 2 x 3
Bench Press
165 lb x 5 x 10
EMOM. last set @8.5
Leg Extensions
95 lb x 13 x 3
14 reps next time.
DB Lateral Raises
20 lb x 10 x 3
wgt. x reps x sets
Workout - C
Deadlift
210 kg x 1 @ 7.5
180 x 2 x 3
Bench Press
165 lb x 5 x 10
EMOM. last set @8.5
Leg Extensions
95 lb x 13 x 3
14 reps next time.
DB Lateral Raises
20 lb x 10 x 3
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Re: Helton's Log
Looking strong!
- JohnHelton
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Re: Helton's Log
Thank you. Unfortunately, I picked up a touch of sciatica. I'm not sure what caused it.
Monday, May 20, 2024
wgt. x reps x sets
Workout - A
Bench Press
275 x 1 @ 7
285 x 1 @ 8 (e1RM = 140/308)
255 x 2 x 5
A bit of strength loss. Lack of frequency.
Leg Press
400 lb x 3 x 10
EMOM. I swapped this in for squat as I have been having some sciatica issues. Hopefully that fades quickly. These were tough. Some pain.
Face Pulls
130 lb x 15, 15, 15
Seated Cable Rows
140 lb x 12, 12, 10
One more rep than last time.
We bought an Airstream and took it out for a shake out run this past week. It was a lot of fun, but these are the type of trips that will eat into my lifting time this summer. I may have to increase my frequency while in town to make up for those times when I'm not.
- broseph
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Re: Helton's Log
Nice.JohnHelton wrote: ↑Mon May 20, 2024 10:45 amThank you. Unfortunately, I picked up a touch of sciatica. I'm not sure what caused it.
We bought an Airstream and took it out for a shake out run this past week. It was a lot of fun, but these are the type of trips that will eat into my lifting time this summer. I may have to increase my frequency while in town to make up for those times when I'm not.
I know that it's stupid. But I can't help but fear loss of gainz while taking fun and relaxing vacations with my family. Except I'm too lazy to do extra work to make up for it.
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Re: Helton's Log
I hear you. I'll be gone for a week in June and haven't decided if I will take my gym bag. Finding a gym on the road is always a bit inconvenient.broseph wrote: ↑Wed May 22, 2024 2:51 pmNice.JohnHelton wrote: ↑Mon May 20, 2024 10:45 amThank you. Unfortunately, I picked up a touch of sciatica. I'm not sure what caused it.
We bought an Airstream and took it out for a shake out run this past week. It was a lot of fun, but these are the type of trips that will eat into my lifting time this summer. I may have to increase my frequency while in town to make up for those times when I'm not.
I know that it's stupid. But I can't help but fear loss of gainz while taking fun and relaxing vacations with my family. Except I'm too lazy to do extra work to make up for it.
- JohnHelton
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Re: Helton's Log
Friday, May 24, 2024
Workout - B
Pec Deck
60 kg x 15
60 x 13
55 x 14
55 x 13
Reverse Pec Deck
35 kg x 13
35 x 11
30 x 12
30 x 10
Cable Lat Pull Through
100 lb x 15
105 x 12
105 x 6
90 x 11
No legs today. Still have sciatica pain. I tried to push every set to @9-10.
Workout - B
Pec Deck
60 kg x 15
60 x 13
55 x 14
55 x 13
Reverse Pec Deck
35 kg x 13
35 x 11
30 x 12
30 x 10
Cable Lat Pull Through
100 lb x 15
105 x 12
105 x 6
90 x 11
No legs today. Still have sciatica pain. I tried to push every set to @9-10.
- JohnHelton
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Re: Helton's Log
Sunday, May 27, 2024
wgt. x reps x sets
Workout - C
Deadlift
210 kg x 1 @ 7.5
180 x 2 x 3
Bench Press
170 lb x 5 x 10
EMOM. Last set @10.
Leg Extensions
95 lb x 15
110 x 12, 11
DB Lateral Raises
20 lb x 15, 14, 10
wgt. x reps x sets
Workout - C
Deadlift
210 kg x 1 @ 7.5
180 x 2 x 3
Bench Press
170 lb x 5 x 10
EMOM. Last set @10.
Leg Extensions
95 lb x 15
110 x 12, 11
DB Lateral Raises
20 lb x 15, 14, 10
- slowmotion
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Re: Helton's Log
I don't know, but have you considered light rack pulls instead of deadlifts until you back feels better? Usually works for me. No volume, just maybe 3 x 3 or so.
- JohnHelton
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Re: Helton's Log
I haven't tried that. I may give it a shot. However, I think it is slowly improving. Definitely not 100% yet.slowmotion wrote: ↑Tue May 28, 2024 1:14 am I don't know, but have you considered light rack pulls instead of deadlifts until you back feels better? Usually works for me. No volume, just maybe 3 x 3 or so.
Wednesday, May 29, 2024
wgt. x reps x sets
Workout - A
Bench Press
305 x 1 @ 8.5 (e1RM = 147/324)
240 x 3 x 7 (75%)
Might have been faster than @ 8.5, but my VBT device quit giving me reliable numbers today. I'm not sure why.
Leg Press
430 lb x 3 x 10
EMOM. Weight is still going up.
Face Pulls
130 lb x 15
140 x 14, 12
Seated Cable Rows
140 lb x 12
145 x 12
150 x 11
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Re: Helton's Log
Looked like a broomstick. Nodding in appreciation after my own bench session went south today.JohnHelton wrote: ↑Wed May 29, 2024 1:45 pm Bench Press
305 x 1 @ 8.5 (e1RM = 147/324)
…
Might have been faster than @ 8.5, but my VBT device quit giving me reliable numbers today. I'm not sure why.
- JohnHelton
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Re: Helton's Log
Thank you. I struggle with bench RPEs. They decline so quickly. The VBT device helped a lot with judging that. RIP. I may have to go old school with percentages and frequent testing.DanCR wrote: ↑Wed May 29, 2024 3:28 pmLooked like a broomstick. Nodding in appreciation after my own bench session went south today.JohnHelton wrote: ↑Wed May 29, 2024 1:45 pm Bench Press
305 x 1 @ 8.5 (e1RM = 147/324)
…
Might have been faster than @ 8.5, but my VBT device quit giving me reliable numbers today. I'm not sure why.
- JohnHelton
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Re: Helton's Log
More inconsistency in my training. Hopefully, it will get better after this coming week. Travel schedule.
I have been a bit torn while thinking about how I want to concentrate my future efforts. I would really like to PR all 3 lifts, but my back issues give me pause. I have also been having some pain in my left hip. Bench is good to go though. Regardless of what I do for squat and deadlift, I plan to run @Hanley's advanced bench program. I think the rest of my program will look like bodybuilding until I feel good about my hip and back.
I plan to periodically max bench. That will be more entertaining than just actingly like a bodybuilder, which can get a bit boring.
I have been a bit torn while thinking about how I want to concentrate my future efforts. I would really like to PR all 3 lifts, but my back issues give me pause. I have also been having some pain in my left hip. Bench is good to go though. Regardless of what I do for squat and deadlift, I plan to run @Hanley's advanced bench program. I think the rest of my program will look like bodybuilding until I feel good about my hip and back.
I plan to periodically max bench. That will be more entertaining than just actingly like a bodybuilder, which can get a bit boring.
- Skid
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Re: Helton's Log
Interesting! I'm looking at changing up my bench programming currently.That's probably too much volume for an old fart like me, but something similar but less volumey might be interesting to try.