Helton's Log

[JohnHelton]

Tuesday, May 30, 2023
BW: 88.6 kg

Deadlift (sumo)
in kg
212.5 x 1
225 x 1
235 x 1 @ 7.5 (e1RM = 259/571)
205 x 2 x 3
Total Stress = 1.65
First heavy single. I think it moved pretty well.

[slowmotion]

Looked like a warm up rep!

[JohnHelton]

Looked like a warm up rep!

Thanks, Jan. That was a pretty big jump in my TM. I will walk it up from here.

[JohnHelton]

Thursday, June 1, 2023
BW: 88.6 kg

Bench Press
in kg
130 x 1
140 x 1
145 x 1 @ 8 (e1RM = 157/346)
125 x 2 x 7
Total Stress = 2.91
Exactly the same as last week. I haven't noticed any improvements in strength during this meso. Today was a preview of the next meso. It will be more MM oriented, more volume.

[JohnHelton]

Friday, June 2, 2023
BW: 88.6 kg

Running - Treadmill
10 min
Max pace = 4.9 mph
Max HR = 119 bpm
Easy. I want to find my pace where I can sustain 125 bpm for easy runs.

Squat - VBT
in kg
70 x 5
100 x 3
125 x 1 (.74 m/s)
145 x 1 (.64)
145 x 8 @ 2 (.57) (e1RM = 222/489)
145 x 7 @ 3.5 (.54)
145 x 6 @ 3 (.55)
145 x 5 @ 2 (.58)
Traveling for the next week starting later today. I decided to play with a little VBT. I’ve been thinking about starting to run again. If so, I might be doing more VBT as a way to autoregulate. I started with the alert at .57 m/s or @2. However, my intraset fatigue % was getting over 20%, so on the last set I changed the alert to be based on a 15% fatigue drop. I may stick with that formula.

[JohnHelton]

Running

Monday, June 5, 2023
3.1 mi, 0:41:44, 13:29 min/mi, 115 bpm
Including 5 x 20 sec strides

Wednesday, June 7, 2023
1.51 mi, 0:19:40, 13:03 min/mi, 120 bpm
Including 5 x 20 sec strides

Thursday, June 8, 2023
1.13 mi, 0:16:00, 14:07/mi, 118 bpm
Notes: Significant pain in lower legs. I need new shoes.

Monday, June 12, 2023
Treadmill
1.43 mi, 0:17:40, 12:23/mi, 116 bpm
Notes: I got some new shoes. Legs felt much better

Squat
in kg
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5
140 x 5
Easy. Just trying to avoid DOMS here.

Bench Press
in kg
70 x 5
90 x 5
115 x 5
110 x 4
110 x 5
Easy

I’m getting sucked into running again. I’m really in terrible cardio shape, so the gains from here should be pretty profound. I’m running by HR, trying to keep my HR in the 115 - 125 range for the most part. Once I have developed more of a foundation, then I will add in some faster work, using the 80/20 guideline. I am kind of looking to develop into a hybrid athlete. I can remember being able to run for 3 hours at a 9:00/mi pace while having a conversation. I’m curious what I can do now (years later), while still maintaining above average strength. My wife is already predicting that I will go overboard. That would be par for the course with me.

[JohnHelton]

Running

Tuesday, June 13, 2023
Treadmill
1.05 mi, 0:12:02, 11:31/mi, 119 bpm

Wednesday, June 14, 2023
Treadmill
1.44 mi, 0:16:00, 11:08/mi, 121 bpm

Thursday, June 15, 2023
Treadmill
.93 mi, 0:10:00, 10:48/mi, 117 bpm

4.8 mi in the last week. Not burning it up yet. However, I have mapped out a linear progression to get me fit over a period of 6 months. Slow and steady wins the race.

Lifting
Workout B
Thursday 15 Jun 2023, 10:15

Bench Press (Barbell)
Set 1: 220 lbs × 5
Set 2: 235 lbs × 4
Set 3: 245 lbs × 3
Set 4: 260 lbs × 2
Set 5: 280 lbs × 1
Note: e1RM = 155/341. @4.5 on top set. Shooting for @6. .42 m/s Need to bump TM.

Sumo Deadlift (Barbell)
Set 1: 155 lbs × 5 [Warm-up]
Set 2: 225 lbs × 3 [Warm-up]
Set 3: 305 lbs × 1 [Warm-up]
Set 4: 345 lbs × 1 [Warm-up]
Set 5: 375 lbs × 5
Set 6: 395 lbs × 4
Set 7: 415 lbs × 3
Set 8: 440 lbs × 2

Lat Pulldown (Cable)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12

I am doing some experimentation here with lifting. I’m basically trying to figure out a maintenance routine that includes autoregulation. I’m hoping that the strength holds as I increase my running volume. This was probably a bit too easy to get a good autoregulation reading.

[JohnHelton]

Running

Friday, June 16, 2023
Treadmill
1.18 mi, 0:13:00, 11:03/mi, HR N/A, @ 3 RPE
The HR monitor malfunctioned, so I just ran by feel.

Saturday, June 17, 2023
Long
2.81 mi, 0:40:01, 14:13/mi, 122 bpm, @ 7 RPE
I had to slow down considerably given the temperature and humidity. Plus, my pace on the treadmill is artificially faster. I had to walk a bit to slow my HR. Might start doing all my runs outside. It is definitely more challenging than the treadmill. I’ll call 14:13/mi my MAF pace at this point. I can only go up from here.

Sunday, June 18, 2023
Treadmill Incline Walk
.77 mi, 0:15:00, 3.1 mph, 8% incline, 106 bpm

Monday, June 19, 2023
Run - 1 mi + 5 x 20 sec stride with 1 min recovery
1.44 mi, 0:18:57, 13:09/mi, 120 bpm
12:14/mi pace for the 1 mi steady state run. Quite a bit better than Saturday.

Lifting
Workout A
Monday 19 Jun 2023, 10:11

Bench Press (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 80 kg × 3 [Warm-up]
Set 4: 100 kg × 8
Set 5: 100 kg × 6
Set 6: 100 kg × 6
Set 7: 100 kg × 5
Note: e1RM = 160/353. 62.5% intensity.

Squat (Barbell)
Set 1: 55 kg × 5 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 107.5 kg × 3 [Warm-up]
Set 4: 135 kg × 7
Set 5: 135 kg × 6
Set 6: 135 kg × 6
Note: e1RM = 205/452. 66% intensity.

This was a mindless workout. VBT training. I set the limit at 15% intra-set fatigue, picked some weights, and hit go. I really liked it. Squat was more challenging. Might bump the weight 5 kg for both next time. I also think I may try this for deadlift as well. I’m not sure how that will go given the flat velocity-strength curve.

[KarlM]

You're a better man than me. I gave up on running and squatting years ago. In my case, I would always pull something in my groin. I used to run a lot, but was never that good at it. I have to admit I don't miss it at all lol.

[JohnHelton]

You're a better man than me. I gave up on running and squatting years ago. In my case, I would always pull something in my groin. I used to run a lot, but was never that good at it. I have to admit I don't miss it at all lol.

I felt the same for more than 6 years, but just recently got the bug again to run. I am not sure why, except there are so many similarities between running and powerlifting, assuming that you are trying to get better at both.

[JohnHelton]

Running

6/20
Austin Run - 1.5 mi, 0:18:54, 12:45/mi, 123 bpm, @ 4 RPE

6/21
Austin Run - 1 mi + 5 x 20 sec stride with 1 min recovery
1.42 mi, 0:18:57, 13:21/mi, 120 bpm, @ 3 RPE
12:49/mi pace for the 1 mi steady state run. Hills. The steady state running still feels like crap. All my muscles just fatigue so easily. However, the strides feel great. I am getting my cadence up to about 180 on the strides, and they feel like real running. Too bad I can't maintain that pace.

6/22
Austin Run - 1.5 mi, 0:18:55, 12:38/mi, N/A, @ 4 RPE

6/23
Treadmill Run - 1.5 mi, 0:19:04, 12:41/mi, 118 bpm, @ 4 RPE
1 mi + 5 x 20 sec strides with 1 min recovery. Increased the incline to 1%. These result are closer to running outside.

7 day mileage = 10.2 miles

Lifting
Bench Press (Barbell)
Set 1: 45 kg × 5 [Warm-up]
Set 2: 65 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 105 kg × 7 @ 2
Set 5: 105 kg × 6
Set 6: 105 kg × 5
Set 7: 105 kg × 5
Set 8: 105 kg × 5
Notes: e1RM = 157/346. I’m sure this isn’t accurate given how light the weight is. Just a calculated number using Wendler's formula. 67%

Workout notes: VBT. Intra-set alert at 15%

[JohnHelton]

Running

6/24
Long Treadmill Run - 3.0 mi, 0:36:49, 12:16/mi, 118 bpm, @7

6/25
Treadmill Incline Walk
1.5 mi, 0:30:00, 3.0 mph, 4-8% incline, 97 bpm

6/26
Treadmill Run - 1.53 mi, 0:18:02, 11:46/mi, 1% incline, 116 bpm, @ 4
1 mi + 5 x 20 sec strides with 1 min recovery

6/27
1 Mile Time Trial - 1 mi, 0:08:11, 8:11/mi, 159 bpm - 170 bpm max, @ 10
That was pretty brutal. I was trying to hold back on the first lap, but I still went out too fast. 7:09/mi pace for the first lap. This time trial gives me good data for other running paces.

Lifting - VBT

6/27
Squat (Barbell)
Set 1: 125 lbs × 5 [Warm-up]
Set 2: 190 lbs × 3 [Warm-up]
Set 3: 250 lbs × 1 [Warm-up]
Set 4: 285 lbs × 1 [Warm-up]
Set 5: 315 lbs × 1 [Warm-up]
Set 6: 335 lbs × 7 @ 3 (e1RM = 223/491)
Set 7: 335 lbs × 5
Set 8: 335 lbs × 4
Set 9: 335 lbs × 4
Notes: I’m surprised that my strength was as good as this today considering the time trial this morning.

Bench Press (Barbell)
Set 1: 100 lbs × 5 [Warm-up]
Set 2: 155 lbs × 3 [Warm-up]
Set 3: 205 lbs × 1 [Warm-up]
Set 4: 235 lbs × 1 [Warm-up]
Set 5: 250 lbs × 4 @ 3.5 (e1RM = 153/337.5)
Set 6: 250 lbs × 4
Set 7: 250 lbs × 4
Set 8: 250 lbs × 3
Notes: A little more intraset fatigue than expected.

This is the last lifting workout for a bit. I will be traveling to Colorado and won’t be back in town until July 9th. Tiring day. I’m going to take a nap.

[JohnHelton]

Running

6/28
Treadmill Recovery Run - 1.2 mi, 0:15:00, 12:33/mi, 1% incline, 114 bpm, @ 3

6/29
Long Treadmill Run - 2.93 mi, 0:40:00, 13:39/mi, 1% incline, 120 bpm, @ 6
Run/walk - 3 min / 1 min. Just trying to build stamina.

7/2
Breckenridge Run - 1.91, 0:28:00, 14:42/mi, 127 bpm, @ 5
Run/walk, with a lot of walking. Hard to keep my HR down at 9,500 ft elevation.

7/3
Breckenridge Run - 1.13, 0:15:00, 13:16, 129 bpm, @ 3
Run/walk. Finished with 5 x 20 sec strides. My HR wouldn’t come down between slides. Fitbit says that my blood/oxygen is down to 91%. Struggling with the altitude.

7/4
Breckenridge Run - 2.91 km, 0:25:00, 8:36/km, 126 bpm, @ 4
Run/walk. Switching to min/km since I don’t have preconceived notions about that unit of measure.

7/5
Breckenridge Run - 1.86 km, 0:15:00, 8:05/km, 129 bpm, @ 5
Run with 5 x 20 sec strides at the end.

7/6
Breckenridge Hike - 3.92 km

7/7
Breckenridge Run - 1.76 km, 0:15:00, 8:31/km, 124 bpm, @ 3
Breckenridge Hike - 4.56 km

7/8
Breckenridge Walk - 4.4 km

7/10
Treadmill Run - 2.0 km, 0:15:00, 7:30/km, 123 bpm, @ 3
Aiming for around 20 km (12.4 mi) this week. Need to get two lifting workouts.

7/11
Treadmill Tempo Run - 3.47 km, 0:25:00, 7:12/km, 131 bpm, @ 7
Pace isn’t correct on the treadmill. 3 x 5 min at tempo pace of 6.3-6.5 mph. 1:30 walk between sets. Max HR b/w 146 - 154. Avg. run cadence = 168.

Lifting - VBT

First lift in 2 weeks. Minimum number of sets to avoid DOMS. 15% intraset fatigue stop.

7/11
Squat (Barbell)
Set 1: 135 lbs × 5 [Warm-up]
Set 2: 185 lbs × 3 [Warm-up]
Set 3: 235 lbs × 1 [Warm-up]
Set 4: 285 lbs × 1 [Warm-up]
Set 5: 325 lbs × 6 @ 4 (e1RM = 214/471)
Set 6: 325 lbs × 5
Note: Not terrible considering the time off and tempo run this morning.



Bench Press (Barbell)
Set 1: 135 lbs × 5 [Warm-up]
Set 2: 175 lbs × 3 [Warm-up]
Set 3: 205 lbs × 1 [Warm-up]
Set 4: 235 lbs × 6 @ 2.5 (e1RM = 160/352)
Set 5: 235 lbs × 4
Set 6: 235 lbs × 5
Note: Pretty solid.

[JohnHelton]

Running
7/12
Treadmill Recovery Run - 2.0 km, 0:15:00, 8:00/km, 115 bpm, @ 3
Even though my lifting was minimal, I could still feel it in my legs.

7/13
Treadmill Run - 4.43 km, 0:30:01, 6:47/km, 126 bpm, @ 5

7/14
Treadmill Walking - 6.5% incline, 2.42 km, 0:30:00, 12:25/km, 97 bpm, @ 2

I’m thinking about signing up for the Austin Half Marathon in February.

I should be lifting today, but I didn't get it done before it got too hot. Need to get it done tomorrow morning.

7/15
Treadmill Walking - 6.5% incline, 2.42 km, 0:30:00, 12:25/km, 103 bpm, @ 2

Lifting
7/15
Bench - VBT, 15% stop
Set 1: 55 kg × 5 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 100 kg × 1 [Warm-up]
Set 5: 115 kg × 4 @ 3 (e1RM = 157/345)
Set 6: 115 kg × 4
Set 7: 115 kg × 3
Set 8: 115 kg × 4 @ 6.5
Note: 212 h-value.
Skipped deadlift. Tough motivating when even the morning temperature in the garage is so nasty.

[JohnHelton]

Running
7/16
Treadmill Run - 6.41 km, 0:52:22, 8:10/km, 126 bpm, @ 6
Only walked for a couple of minutes. HR was creeping up a bit. Longest run since I restarted.

Lifting
7/17
Squat (Barbell)
Set 1: 140 lbs × 5 [Warm-up]
Set 2: 215 lbs × 3 [Warm-up]
Set 3: 285 lbs × 1 [Warm-up]
Set 4: 320 lbs × 1 [Warm-up]
Set 5: 355 lbs × 5 @ 2.5
Set 6: 355 lbs × 5
Set 7: 355 lbs × 3
e1RM = 228/503. H-value = 151. I was surprised with how good my strength was.



Bench Press (Barbell)
Set 1: 95 lbs × 5 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 185 lbs × 1 [Warm-up]
Set 4: 205 lbs × 1 [Warm-up]
Set 5: 225 lbs × 7 @ 1
Set 6: 225 lbs × 7
Set 7: 225 lbs × 5
Set 8: 225 lbs × 5
e1RM = 156/345. H-value = 199.

This felt like a pretty good maintenance workout.

[JohnHelton]

Running
7/18
Time Trial - 800 m, 0:03:49, 4:45/km, 155 bpm (170 bpm max).
This was terrible. Don’t do a long run, followed by squats the next day, and then a time trial the next. My legs were dead in the warmup. I was going to do 1200 m, but I didn’t have the energy for another lap. 3:49 is equivalent to 8:38 for 1600 m. 27 sec worse than last time. At least I have excuses. Oh, and I didn’t sleep well.

7/19
Treadmill Run - 5.53 km, 1:00:00, 10:51/km, 99 bpm (127 bpm max)
This was a run/walk workout (see Jeff Galloway). 20 min walking warmup, 20 min workout (45 sec run/ 30 sec walk) - avg pace of 7:46/km, then 20 min walking cooldown.

7/20
Treadmill R/W/R - 3.86 km, 0:30:00, 7:46/km, 119/131 bpm

All the following runs are R/W/R. I will be continuing that format. Run 45 sec, walk 30 sec.

7/21
Treadmill Long Run - 4.4mi, 0:55:00, 12:30/mi

7/22
Treadmill Easy Run - 2.25 mi, 0:30:00, 12:30/mi

Traveling:

7/24
Tennessee Easy Run - 1.65 mi, 0:20:06, 12:13/mi

7/26
NC Easy Run - 1.65 mi, 0:20:00, 12:07/mi

7/28
NC Easy Run - 2.00 mi, 0:25:00, 12:30/mi

7/29
NC Easy Run - 1.63 mi, 0:20:01, 12:16/mi
Hike Mt. Pisgah - 2.39 mi, 1:19:09, 842 ft elevation gain

7/30
NC Long Run - 3.31 mi, 0:40:01, 12:06/mi

7/31
NC Easy Run - 1.67 mi, 0:20:01, 11:58/mi

Back home:

8/2
Treadmill Easy Run - 1.82 mi, 0:22:01, 12:07/mi

8/3
Treadmill M Pace - 3.05 mi, 0:34:00, 11:09/mi

Lifting

8/4
Bench Press (Barbell)
Set 1: 85 kg × 10
Set 2: 85 kg × 9
Set 3: 85 kg × 6
Set 4: 85 kg × 5
Set 5: 85 kg × 5
Notes: Linear progression using VBT. 15% drop. Will repeat this weight next week, and will add squat and conv. deadlift.

[JohnHelton]

Running

8/5
Treadmill Easy Run - 3.39 mi, 0:37:53, 11:11/mi

8/6
Treadmill Long Run - 5 mi, 1:02:15, 12:27/mi

8/8
Treadmill Easy Run - 2.47, 0:28:29, 11:32/mi - 5 x 20 sec strides at the end.

Lifting

8/8
Squat (Barbell)
Set 1: 115 lbs × 5 [Warm-up]
Set 2: 175 lbs × 3 [Warm-up]
Set 3: 225 lbs × 3 [Warm-up]
Set 4: 280 lbs × 7
Set 5: 280 lbs × 7
Set 6: 280 lbs × 6

Bench Press (Barbell)
Set 1: 115 lbs × 5 [Warm-up]
Set 2: 155 lbs × 3 [Warm-up]
Set 3: 185 lbs × 9
Set 4: 185 lbs × 9
Set 5: 185 lbs × 5
Set 6: 185 lbs × 5
Set 7: 185 lbs × 5

[JohnHelton]

Running

8/9
Easy Treadmill Run - 3 mi, 37:25, 12:29/mi, run/walk/run
So sore from squatting.

8/11
Easy Treadmill Run - 2.97 mi, 34:10, 11:30/mi

Lifting

8/11
Bench Press (Barbell)
Set 1: 115 lbs × 5 [Warm-up]
Set 2: 155 lbs × 3 [Warm-up]
Set 3: 185 lbs × 8
Set 4: 185 lbs × 8
Set 5: 185 lbs × 7
Set 6: 185 lbs × 6
Set 7: 185 lbs × 5

Deadlift (Barbell)
Set 1: 135 lbs × 5 [Warm-up]
Set 2: 225 lbs × 3 [Warm-up]
Set 3: 315 lbs × 3
Set 4: 315 lbs × 3
Set 5: 315 lbs × 3
Set 6: 315 lbs × 3
Set 7: 315 lbs × 3
Not VBT. Conventional deadlift. Nice starting point.

[JohnHelton]

Running

8/12
Easy Treadmill Run - R/WR - 2.5 mi, 30:55, 12:22/mi

8/13
Long Treadmill Run - R/W/R - 5 mi, 1:03:39, 12:44/mi
I think I am generally going to be moving to constant running. I might use R/W/R when I’m tired and need to recover.

8/14
BW: 197.6 lb

8/15
Short Threshold Intervals - 1.93 mi, 22:00, 11:24/mi

Code: Select all

Warm up
5 min @ 12:33-15:53 min/mi - Zone 1
5 min @ 10:57-12:33 min/mi - Zone 2

Interval - Repeat 2 Times
2 min @ 08:17-09:05 min/mi - Zone 4
1 min @ 10:57-12:33 min/mi - Zone 2

Cool Down
6 min @ 12:33-15:53 min/mi - Zone 1

Lifting

Tuesday 15 Aug 2023, 10:16

Squat (Barbell)
Set 1: 52.5 kg × 5 [Warm-up]
Set 2: 77.5 kg × 3 [Warm-up]
Set 3: 105 kg × 3 [Warm-up]
Set 4: 130 kg × 7
Set 5: 130 kg × 7
Set 6: 130 kg × 4
e1RM = 195/430

Bench Press (Barbell)
Set 1: 35 kg × 5 [Warm-up]
Set 2: 52.5 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 87.5 kg × 8
Set 5: 87.5 kg × 6
Set 6: 87.5 kg × 6
Set 7: 87.5 kg × 5
Set 8: 87.5 kg × 5
e1RM = 158/348

e1RM aren't accurate given how light the weight is.

[JohnHelton]

The VBT training has been great. I have no idea how many reps I should be using, so I am just turning it over to the machine. I need to get my deadlift on the same program.

I am about to turn up the volume on my running. I am planning to do a half marathon in December, and I want to be in really good shape for it.

On the weight front, I am trying to cut 1 lb per week using MacroFactor. The app has me eating about 2450 calories per day, and I am starting to hemorrhage weight. That is good. Eventually, it will start to add calories. I don't know how much weight I will drop. I will stop when I am really lean. I think this will be easier to do, since I am not concerned with developing strength right now.