Helton's Log

[JohnHelton]

Well, haven't you been up to your ass in alligators...

Nice to see you're able to pull again.

Best wishes for a smooth 2024: house, health, and family

Thank you! I appreciate it.

[JohnHelton]

Tuesday, Dec 26th, 2023

Squat with Belt

275lbs x 5 @ 0.5
275lbs x 5 @ 0.5
275lbs x 5 @ 1.5
Total x Stress: @ 0.77,
Central x Stress: @ 0.28

Bench Press

225lbs x 5 @ 7 (e1RM = 288)
195lbs x 5 @ 2
195lbs x 5 @ 4
195lbs x 5 @ 4.5
195lbs x 5 @ 4.5
195lbs x 5 @ 4.5
195lbs x 5 @ 7
Total x Stress: @ 2.38,
Central x Stress: @ 1.21

[JohnHelton]

Caught a nasty little respiratory virus on the back end of having family in for Christmas. Fever and whatnot. Feeling better now but will postpone lifting until Tuesday. Priority 1 - powerbuilding, Priority 2 - cardio fitness (running), Priority 3 - losing weight.

[alek]

Caught a nasty little respiratory virus on the back end of having family in for Christmas. Fever and whatnot. Feeling better now but will postpone lifting until Tuesday. Priority 1 - powerbuilding, Priority 2 - cardio fitness (running), Priority 3 - losing weight.

The flu is going around our house right now; my wife has it pretty bad. I've escaped it so far--even moved into the spare room--but I'm usually the last to succumb.

How's your hand?

[JohnHelton]

Caught a nasty little respiratory virus on the back end of having family in for Christmas. Fever and whatnot. Feeling better now but will postpone lifting until Tuesday. Priority 1 - powerbuilding, Priority 2 - cardio fitness (running), Priority 3 - losing weight.

The flu is going around our house right now; my wife has it pretty bad. I've escaped it so far--even moved into the spare room--but I'm usually the last to succumb.

How's your hand?

My hand is doing pretty well. I still can't get the finger to bend enough to touch the barbell, but I'm hopeful that it will eventually come around. At this point, I am not considering it a big enough issue to worry about.

My wife caught the virus and has felt pretty miserable. Probably a mild flu. Hopefully she is on the mend now too.

[MarkKO]

Caught a nasty little respiratory virus on the back end of having family in for Christmas. Fever and whatnot. Feeling better now but will postpone lifting until Tuesday. Priority 1 - powerbuilding, Priority 2 - cardio fitness (running), Priority 3 - losing weight.

The flu is going around our house right now; my wife has it pretty bad. I've escaped it so far--even moved into the spare room--but I'm usually the last to succumb.

How's your hand?

My hand is doing pretty well. I still can't get the finger to bend enough to touch the barbell, but I'm hopeful that it will eventually come around. At this point, I am not considering it a big enough issue to worry about.

My wife caught the virus and has felt pretty miserable. Probably a mild flu. Hopefully she is on the mend now too.

You're going to very glad you're a good hook gripper.

Hope you all recover quickly and happy new year.

[alek]

Caught a nasty little respiratory virus on the back end of having family in for Christmas. Fever and whatnot. Feeling better now but will postpone lifting until Tuesday. Priority 1 - powerbuilding, Priority 2 - cardio fitness (running), Priority 3 - losing weight.

The flu is going around our house right now; my wife has it pretty bad. I've escaped it so far--even moved into the spare room--but I'm usually the last to succumb.

How's your hand?

My hand is doing pretty well. I still can't get the finger to bend enough to touch the barbell, but I'm hopeful that it will eventually come around. At this point, I am not considering it a big enough issue to worry about.

My wife caught the virus and has felt pretty miserable. Probably a mild flu. Hopefully she is on the mend now too.

That’s great about your hand, and I bet it’ll not be an issue for you.

My son has the sickness now, and I’m wearing a kn-95 around my house, trying not to pick it up myself.

[JohnHelton]

Tuesday 2 Jan 2024, 12:37

Squat (Barbell)
Set 1: 95 lbs × 5 [Warm-up]
Set 2: 145 lbs × 3 [Warm-up]
Set 3: 185 lbs × 1 [Warm-up]
Set 4: 225 lbs × 1 [Warm-up]
Set 5: 255 lbs × 1 [Warm-up]
Set 6: 280 lbs × 4
Set 7: 280 lbs × 4
Set 8: 280 lbs × 4
Set 9: 280 lbs × 4
Set 10: 280 lbs × 4
Set 11: 280 lbs × 4

Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10 @ 8.0
Set 3: 135 lbs × 8 @ 9.0
Awkward since I never do these.

Lat Pulldown (Cable)
Set 1: 80 lbs × 15
Set 2: 90 lbs × 15
Set 3: 100 lbs × 12 @ 9.0

Seated Overhead Press (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 9 @ 9.0
Working through should impingment.

Triceps Extension (Cable)
Set 1: 50 lbs × 15
Set 2: 55 lbs × 15
Set 3: 60 lbs × 13 @ 8.0

[houzi]

Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10 @ 8.0
Set 3: 135 lbs × 8 @ 9.0
Awkward since I never do these.

I remember thinking the same when I started doing incline press a few years back. Horizontal press... fine, vertical press... also fine...... Incline Press... WTF is this weirdness?!? Definitely takes a few sessions to get used to.

[JohnHelton]

Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10 @ 8.0
Set 3: 135 lbs × 8 @ 9.0
Awkward since I never do these.

I remember thinking the same when I started doing incline press a few years back. Horizontal press... fine, vertical press... also fine...... Incline Press... WTF is this weirdness?!? Definitely takes a few sessions to get used to.

Yeah. I've been much stronger with incline before, but it will take a little time for the awkwardness to go away.

[JohnHelton]

Thursday 4 Jan 2024, 11:19

Bench Press (Barbell)
Set 1: 195 lbs × 4
Set 2: 195 lbs × 4
Set 3: 195 lbs × 4
Set 4: 195 lbs × 4
Set 5: 195 lbs × 4
Set 6: 195 lbs × 4
Set 7: 195 lbs × 4
Set 8: 195 lbs × 4
Pretty easy. 20 min total.

Leg Press
Set 1: 320 lbs × 10
Set 2: 320 lbs × 10
Set 3: 320 lbs × 10 @ 8.0
Note: Weight = Added weight only, excludes sled

Seated Row (Cable)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15

Chest Fly (Cable)
Set 1: 50 lbs × 15
Set 2: 55 lbs × 15 @ 8.0
Set 3: 55 lbs × 10 @ 10.0

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15 @ 9.0

[MattimusMaximus]

Good to see you’re still lifting!

[JohnHelton]

Good to see you’re still lifting!

Thanks, Matt. Getting into a groove. How are you doing?

[JohnHelton]

Saturday 6 Jan 2024, 13:05

Sumo Deadlift (Barbell)
Set 1: 335 lbs × 4
Set 2: 335 lbs × 4
Set 3: 335 lbs × 4
Set 4: 335 lbs × 4
Set 5: 335 lbs × 4

Bench Press (Barbell)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12 @ 7.0
Set 3: 155 lbs × 10 @ 8.0

Leg Extension (Machine)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 13 @ 9.0
Set 3: 70 lbs × 12 @ 8.0

Seated Leg Curl (Machine)
Set 1: 80 lbs × 13 @ 8.0
Set 2: 80 lbs × 10 @ 8.0
Set 3: 70 lbs × 12 @ 9.0

Face Pull (Cable)
Set 1: 70 lbs × 15
Set 2: 80 lbs × 15
Set 3: 90 lbs × 12 @ 9.0

Ez-Bar Curls
Set 1: 40 lbs × 15
Set 2: 40 lbs × 15
Set 3: 40 lbs × 15

[KarlM]

Bench Press (Barbell)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12 @ 7.0
Set 3: 155 lbs × 10 @ 8.0

Are the @7 and @8 ratings adjusted to include pain? I struggle to believe you're 2-3 reps from muscular failure, given that you're a + 3plate bencher, but I realize working around your injury is going to be tricky.

[JohnHelton]

Bench Press (Barbell)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12 @ 7.0
Set 3: 155 lbs × 10 @ 8.0

Are the @7 and @8 ratings adjusted to include pain? I struggle to believe you're 2-3 reps from muscular failure, given that you're a + 3plate bencher, but I realize working around your injury is going to be tricky.

My strength is way down. Not benching 315 yet. However, I can't judge high rep RPEs accurately. I'm aiming to just keep pushing the weight over time. Feeling my way into it right now.

[JohnHelton]

Tuesday, January 9, 2024

Squat
300 lb x 3 x 6

Incline Bench Press
140 lb x 10 x 3

Lat Pull Down
90 lb x 15
100 x 15
110 x 12

Seated DB Overhead Press
30 lb x 15 x 3

Cable Tricep Extensions
60 lb x 15 x 3

[JohnHelton]

Thursday, January 11, 2024
in lb

Bench Press
215 x 3
225 x 3
240 x 3 @ 7.5 (e1RM = 283)
215 x 3 x 3
I am starting to push bench a little.

Leg Press
330 x 10 x 3

Seated Cable Rows
90 x 15 x 3

Cable Flies
60 x 13
55 x 12
50 x 13

DB Lateral Raises
20 x 12, 12, 10

[JohnHelton]

Saturday, January 13, 2024
in lb

Deadlift
365 x 3
385 x 3
405 x 3 @ 6.5 (e1RM = 495 - Just a number. Not real. The real number is probably higher.)
365 x 3

Bench Press
165 x 10 x 3

Leg Extensions
95 x 12
80 x 13
70 x 15

Seated Leg Curls
80 x 15, 12
70 x 15

Face Pulls
80 x 15
90 x 15
100 x 15

EZ Bar Curls
50 x 15, 15, 11

[JohnHelton]

Tuesday, January 16, 2024

Squat
315 x 2
325 x 2
345 x 2 @ 6.5 (e1RM = 405)
315 x 2 x 2
The top set was easier than an @6.5. However, I am trying to be conservative with the pace of increases.

Incline Bench Press
145 lb x 10 x 3

Lat Pull Down
100 lb x 15
110 x 15
120 x 11

Seated DB Overhead Press
Skipped. Need a sub since these bother my shoulders.

Cable Tricep Extensions
65 x 15 x 3

I am starting to feel some momentum. It feels good.
7 day running total - 15.3 mi