Helton's Log
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Re: Helton's Log - Hybrid Training
when you get back from UK are you gonna start PLing again?
have fun man
have fun man
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Re: Helton's Log - Hybrid Training
Good to see the pec rehab is going well!JohnHelton wrote: ↑Thu Mar 28, 2024 1:10 pm Thursday, March 28, 2024
weight x reps x sets
Bench Press - Volume
165 x 5 x 10
EMOM. Pec feels good. This wasn’t easy. Last set @9.
Leg Extension
125 x 3 x 10
6 minutes. Jump in weight. Started rep scheme over.
Leg Curls
95 x 4 x 5
95 x 5 x 5
6 minutes. Still some tendinitis in the back of my left knee.
Seated Cable Rows
125 x 5 x 10
6 minutes.
Face Pull
120 x 13 x 3
Last lifting until after trip to the UK.
Whereabouts in the UK are you headed? Get yourself some fish n chips for maximum weight gain.
- JohnHelton
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Re: Helton's Log - Hybrid Training
Edinburgh and London. I am sure I will gain a bit of weight.houzi wrote: ↑Thu Mar 28, 2024 10:06 pmGood to see the pec rehab is going well!JohnHelton wrote: ↑Thu Mar 28, 2024 1:10 pm Thursday, March 28, 2024
weight x reps x sets
Bench Press - Volume
165 x 5 x 10
EMOM. Pec feels good. This wasn’t easy. Last set @9.
Leg Extension
125 x 3 x 10
6 minutes. Jump in weight. Started rep scheme over.
Leg Curls
95 x 4 x 5
95 x 5 x 5
6 minutes. Still some tendinitis in the back of my left knee.
Seated Cable Rows
125 x 5 x 10
6 minutes.
Face Pull
120 x 13 x 3
Last lifting until after trip to the UK.
Whereabouts in the UK are you headed? Get yourself some fish n chips for maximum weight gain.
- JohnHelton
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Re: Helton's Log
Friday, April 12, 2024
wgt. x reps x set
Squat
285 x 3 x 3
Super light and low volume to avoid DOMS.
Bench Press
155 x 5 x 10
EMOM. Last set @8.
Seated Cable Rows
125 x 5 x 10
6 min is feeling a bit fast.
Face Pulls
120 x 13 x 3
Easy workout today to get back into the swing of things. My next cycle is going to be a bit more powerlifting oriented. I suck at running. I will still do it every week, but it is going to take a back seat to strength. Maybe I will get on the platform again someday. It could be interesting to see what I can do with the TRT working.
Trips to Edinburgh and London was awesome.
wgt. x reps x set
Squat
285 x 3 x 3
Super light and low volume to avoid DOMS.
Bench Press
155 x 5 x 10
EMOM. Last set @8.
Seated Cable Rows
125 x 5 x 10
6 min is feeling a bit fast.
Face Pulls
120 x 13 x 3
Easy workout today to get back into the swing of things. My next cycle is going to be a bit more powerlifting oriented. I suck at running. I will still do it every week, but it is going to take a back seat to strength. Maybe I will get on the platform again someday. It could be interesting to see what I can do with the TRT working.
Trips to Edinburgh and London was awesome.
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Re: Helton's Log
yes! although, have you given it any thought as to if you/we get selected for testing? considering we have a prescription, is it still considered a failed drug test???JohnHelton wrote: ↑Fri Apr 12, 2024 11:32 am My next cycle is going to be a bit more powerlifting oriented. I suck at running. I will still do it every week, but it is going to take a back seat to strength. Maybe I will get on the platform again someday. It could be interesting to see what I can do with the TRT working.
good to hear. im jealous
- JohnHelton
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Re: Helton's Log
@cole I can only compete in USPA non-DT. There is a meet in Bozeman in May, but I will be traveling. If they do it again next year, then I may compete in that. It would be fun to compete at my local gym.
- JohnHelton
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Re: Helton's Log
I have called off my diet. I did the calipers test yesterday, and I measured 14 mm on the stomach, 6 mm on the thigh, and 4 mm on the chest. I think that gets me <10% BF. That is probably lean enough. I'm putting myself into maintenance. Eating more should help with the strength development.
- JohnHelton
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Re: Helton's Log
Tuesday, April 16, 2024
wgt. x reps x sets
Squat
345 x 1 @ Easy
285 x 3 x 6
Bench Press
245 x 1 @ Easy
195 x 3 x 8
Seated Cable Rows
130 x 5 x 10
EMOM
Face Pulls
120 x 14 x 3
Started light with the singles.
wgt. x reps x sets
Squat
345 x 1 @ Easy
285 x 3 x 6
Bench Press
245 x 1 @ Easy
195 x 3 x 8
Seated Cable Rows
130 x 5 x 10
EMOM
Face Pulls
120 x 14 x 3
Started light with the singles.
- JohnHelton
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Re: Helton's Log
Monday, April 22, 2024
Workout - A
wgt. x reps x sets
Bench Press
255 x 1 @ easy
215 x 3 x 6
Squat
365 x 1 @ easy
315 x 3 x 5
Seated Cable Rows
135 x 5 x 10
Face Pulls
120 x 15 x 3
Workout - A
wgt. x reps x sets
Bench Press
255 x 1 @ easy
215 x 3 x 6
Squat
365 x 1 @ easy
315 x 3 x 5
Seated Cable Rows
135 x 5 x 10
Face Pulls
120 x 15 x 3
Last edited by JohnHelton on Thu Apr 25, 2024 12:47 pm, edited 1 time in total.
- MattimusMaximus
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Re: Helton's Log
I’m actually enjoying face pulls. How about you?
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Re: Helton's Log
Yes. Not sure why. They are producing some medial delta, so that's good.
- JohnHelton
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Re: Helton's Log
Thursday, April 25, 2024
Workout - B
Pec Deck
40 kg x 15
45 x 15
50 x 15
Start with 50 kg next time
Reverse Pec Deck
35 kg x 13
30 x 15, 15
Feel the burn.
Leg Press
360 lb x 3 x 10
EMOM. Ouch.
Lat Pulls
135 lb x. 5 x 10
EMOM. Last set @9.5.
Workout - B
Pec Deck
40 kg x 15
45 x 15
50 x 15
Start with 50 kg next time
Reverse Pec Deck
35 kg x 13
30 x 15, 15
Feel the burn.
Leg Press
360 lb x 3 x 10
EMOM. Ouch.
Lat Pulls
135 lb x. 5 x 10
EMOM. Last set @9.5.
- JohnHelton
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Re: Helton's Log
My current plan is to move to a 9-day week, with a 3 day split. Workouts A, B, and C. Spacing the workouts 3 days apart and filling the gaps with running. I'll take a rest day when I feel that I need one.
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Re: Helton's Log
Sunday, April 28, 2024
Workout - C
wgt. x reps x sets
Bench Press
160 lb x 5 x 10
@7 on the last set. Better than last time. EMOM.
Deadlift
455 lb x 1 @ 7.5
385 x 3 x 3
These felt pretty good. First time with a hook-grip since I broke my finger. It held up well. I don't think that will keep me out of competition. My form is rusty, but it got better during the back-off sets.
Leg Curls
80 lb x 15, 15, 8
A little tendon pain on the last couple reps. Try for sets of 13 reps next time.
Leg Extensions
95 lb x 15, 14, 10
Tremendous burn. Grow quads. Also sets of 13 reps next time.
DB Lateral Raises
15 lb x 15, 15, 15
Workout - C
wgt. x reps x sets
Bench Press
160 lb x 5 x 10
@7 on the last set. Better than last time. EMOM.
Deadlift
455 lb x 1 @ 7.5
385 x 3 x 3
These felt pretty good. First time with a hook-grip since I broke my finger. It held up well. I don't think that will keep me out of competition. My form is rusty, but it got better during the back-off sets.
Leg Curls
80 lb x 15, 15, 8
A little tendon pain on the last couple reps. Try for sets of 13 reps next time.
Leg Extensions
95 lb x 15, 14, 10
Tremendous burn. Grow quads. Also sets of 13 reps next time.
DB Lateral Raises
15 lb x 15, 15, 15
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Re: Helton's Log
Nice pull. That was fast.
- slowmotion
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Re: Helton's Log
Yes, that looked good.
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Re: Helton's Log
@cole @slowmotion thanks guys.
Wednesday, May 1, 2024
wgt. x reps x sets
Workout - A
Bench Press
275 lb x 1 @ 6.5
290 x 1 @ 7
260 x 2 x 7
I decided to push the single a bit. No pain. The backoff sets felt productive.
Squat
375 lb x 1 @ 2
405 x 1 @ 4
355 x 2 x 4
The single moved very fast, but I am trying to not go up too rapidly.
Face Pulls
125 lb x 15, 15, 15
Seated Cable Rows
140 lb x 12, 12, 9
I think I could PR all three lifts (squat, bench, and deadlift) this year. I just can't lose focus.
Wednesday, May 1, 2024
wgt. x reps x sets
Workout - A
Bench Press
275 lb x 1 @ 6.5
290 x 1 @ 7
260 x 2 x 7
I decided to push the single a bit. No pain. The backoff sets felt productive.
Squat
375 lb x 1 @ 2
405 x 1 @ 4
355 x 2 x 4
The single moved very fast, but I am trying to not go up too rapidly.
Face Pulls
125 lb x 15, 15, 15
Seated Cable Rows
140 lb x 12, 12, 9
I think I could PR all three lifts (squat, bench, and deadlift) this year. I just can't lose focus.
- mgil
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Re: Helton's Log
Rooting for you! One of the benefits of age is wisdom provided we apply ourselves smartly. I’m finally figuring a few things out on my own as well.JohnHelton wrote: ↑Fri May 03, 2024 2:25 pmI think I could PR all three lifts (squat, bench, and deadlift) this year. I just can't lose focus.
- JohnHelton
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Re: Helton's Log
Thanks, @mgil. We have a lot of experience, although sometimes I forget to apply the lessons learned. Right now I am trying to restrain myself from going up too fast. I know that I respond best when I just continue to apply steady pressure upward.mgil wrote: ↑Fri May 03, 2024 3:05 pmRooting for you! One of the benefits of age is wisdom provided we apply ourselves smartly. I’m finally figuring a few things out on my own as well.JohnHelton wrote: ↑Fri May 03, 2024 2:25 pmI think I could PR all three lifts (squat, bench, and deadlift) this year. I just can't lose focus.
- DanCR
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Re: Helton's Log
At my strength level, seeing that RPE rating next to 405 broke my brain. Sure looked like it. Looking forward to following that slow and steady progress up to new heights.