Helton's Log

[Hanley]

I understand that you have to have a big bench in Montana. Or at least that is what I gather from Hanley's posts.

And then there’s this motherfucker:

[houzi]

November 22, 2023

Lifting

Bench Press
in kg
20 x 16
22.5 x 16
25 x 16
27.5 x 16
30 x 16
Notes: Weakness and pain in my left hand was the limiter. No surprise. I can't use the left index finger at all. That won't be a surprise given the picture below. But this is a start.

SpoilerShow

Running
19.2 km - 7 day total

We leave (permanently) for Bozeman on Tuesday. It will be a three day drive. Thus, I won't be lifting next week. However, I have to keep this going. I understand that you have to have a big bench in Montana. Or at least that is what I gather from @Hanley's posts. Oh, I also switched to TRT a couple of weeks ago. Maybe that will help this old guy.

Welcome back to training. Hopefully you can get things moving again. Time to get benching!

[JohnHelton]

@Hanley That dude scares me.

Thanks, @houzi.

Lifting

Bench Press
in kg
32.5 x 16
35 x 16
37.5 x 16
40 x 16
42.5 x 16
My hand felt better on the last set than the first. A little pump by the end.

[DCR]

I understand that you have to have a big bench in Montana. Or at least that is what I gather from Hanley's posts.

And then there’s this motherfucker:

Bromley posted an interview with him today - three and a half hours long so I haven’t watched it yet, but here it is:

[slowmotion]

Bench Press
...
My hand felt better on the last set than the first. A little pump by the end.

This is the important part. Just keep going!

[JohnHelton]

December 4, 2023

Lifting

Squat (Barbell)
Set 1: 185 lbs × 5
Set 2: 185 lbs × 5
Set 3: 185 lbs × 5

Bench Press (Barbell)
Set 1: 135 lbs × 5
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5

Notes: My left hand was the only issue. It isn’t so much that I can’t get my left index finger on the bar (I can’t), but that my left hand is just so weak. Plus, my wrist and thumb joint (interphalangeal joint of the thumb) are painfully lacking in mobility. I figure that lifting is the best medicine. Today was light otherwise and felt like a good place to start.

Also found a good powerlifting gym that @Hanley recommended. They have physio too, which I might still need for the finger. I’m contemplating not setting up my home gym until our permanent house is complete.

Running

14.7 km - 7 day total - deload
Definitely feeling the effects of the altitude change. The scenery is beautiful though.

[Zak]

John, been keeping an eye on this, good to see you back at work.

Are you going to have any kind of machine access? I think if I were in your shoes I'd be hitting 1-2 sets of benches and then bagging work with various machine presses. Obviously will still involve the hand but at least the barbell isn't driving down into it, little more wiggle room with grip, can let go/sort of rest between reps as needed, etc... best of both worlds, rebuild the bench groove and let your hand strength come back without it being as much of an overall limiter.

On the other hand, I often find myself in the garage thinking how cool it would be if I had a couple of hammer strength machines, and then I remember I trained in gyms full of them for over a decade and can count on one hand the number of times I touched one, so idk...

[JohnHelton]

John, been keeping an eye on this, good to see you back at work.

Are you going to have any kind of machine access? I think if I were in your shoes I'd be hitting 1-2 sets of benches and then bagging work with various machine presses. Obviously will still involve the hand but at least the barbell isn't driving down into it, little more wiggle room with grip, can let go/sort of rest between reps as needed, etc... best of both worlds, rebuild the bench groove and let your hand strength come back without it being as much of an overall limiter.

On the other hand, I often find myself in the garage thinking how cool it would be if I had a couple of hammer strength machines, and then I remember I trained in gyms full of them for over a decade and can count on one hand the number of times I touched one, so idk...

Yeah. I have thought about it. But, I'm like you. I don't find machines that appealing. I do have access and thought about them today. However, I have just started to follow a linear progression on squat and bench. I figure the hand will have to toughen up as the weight goes up. I also spent some time just holding a 45 lb dumbbell in that hand. I can only get 4 fingers involved though.

Thursday 7 Dec 2023

Lifting
Linear progression.

Squat (Barbell)
Set 1: 190 lbs × 5
Set 2: 190 lbs × 5
Set 3: 190 lbs × 5

Bench Press (Barbell)
Set 1: 140 lbs × 5
Set 2: 140 lbs × 5
Set 3: 140 lbs × 5

Running
20.3 km - 7 day total

[JohnHelton]

Lifting
Monday 11 Dec 2023

Squat (Barbell)
Set 1: 195 lbs × 5
Set 2: 195 lbs × 5
Set 3: 195 lbs × 5

Bench Press (Barbell)
Set 1: 145 lbs × 5
Set 2: 145 lbs × 5
Set 3: 145 lbs × 5

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 12
Set 2: 15 lbs × 16
Set 3: 15 lbs × 16

Linear progressions are boring, but it feels right with my hand. I'm thinking about starting to deadlift with straps (and 9 fingers).

[JohnHelton]

Wednesday 13 Dec 2023

Bench Press (Barbell)
Set 1: 145 lbs × 5
Set 2: 145 lbs × 5
Set 3: 145 lbs × 5

Sumo Deadlift (Barbell)
Set 1: 225 lbs × 5
Set 2: 225 lbs × 5
Set 3: 225 lbs × 5
I used straps. They were necessary.

[Hanley]

How are you liking Prime?

[JohnHelton]

How are you liking Prime?

It will work. They definitely have everything one would need. However, I still prefer a home gym. I may still be able to get mine set up, if we can dispose of more stuff in the garage. Otherwise, Prime will work until we move to the permanent house.

[Hanley]

However, I still prefer a home gym.

Same. I use Prime for deads and fluffy stuff.

until we move to the permanent house.

What's the ballpark timeframe for that?

Ping me if you need a hand moving shit around

[JohnHelton]

Thanks, @Hanley. However, we don't move again for a bit. We are finalizing the house plans, but the builder won't be able to start until this summer. He has to wait for the run-off to stop since we are in the hills SE of town.

Saturday 16 Dec 2023, 13:03

Squat (Barbell)
Set 1: 200 lbs × 4
Set 2: 200 lbs × 4
Set 3: 200 lbs × 4

Bench Press (Barbell)
Set 1: 150 lbs × 4
Set 2: 150 lbs × 4
Set 3: 150 lbs × 4

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 16
Set 3: 15 lbs × 14

I decided that an LP is a bit too boring, so I am doing a progressive DUP program. If I stay with this, then I should be back to full strength by the end of January.

[JohnHelton]

December 21, 2024

3ct Pause Bench
in lb
225 x 3 @6.5 (e1RM = 275)
175 x 6 @4
175 x 6 @4.5
175 x 6@6.5

Deadlift
in lb
405 x 3 @5
325 x 5
325 x 5



Belt Squat
90 lb x 10 x 3

Leg Extension
80 lb x 10, 10, 9

Leg Curl
60 lb x 15
70 x 15, 11

Cable Chest Fly
50 lb x 12, 12

So much for a slow progression. I can't do that.

[houzi]

December 21, 2024

3ct Pause Bench
in lb
225 x 3 @6.5 (e1RM = 275)
175 x 6 @4
175 x 6 @4.5
175 x 6@6.5

Deadlift
in lb
405 x 3 @5
325 x 5
325 x 5



Belt Squat
90 lb x 10 x 3

Leg Extension
80 lb x 10, 10, 9

Leg Curl
60 lb x 15
70 x 15, 11

Cable Chest Fly
50 lb x 12, 12

So much for a slow progression. I can't do that.

Hey hey hey, its coming back! Nice work mate.

[slowmotion]

Good to see you are back lifting heavy!

[broseph]

It's funny how your "getting back into lifting after serious injury and also moving across the country" deadlift is still pretty enviable even among people that actually lift.

[JohnHelton]

@houzi @slowmotion @broseph Thanks guys. Yeah, I was surprised that deadlift felt as good as it did. I'm not expecting the same from squat. It feels so good to be lifting real weights again.

Saturday, Dec 23rd, 2023

Wide Grip Bench Press
205lbs x 5 @ 4.5
215lbs x 5 @ 6.5 (e1RM = 280)
190lbs x 5 @ 3.5
190lbs x 5 @ 5.5
185lbs x 5 @ 4.5
185lbs x 5 @ 5
Total x Stress: @ 2,
Central x Stress: @ 1.12

Leg Press
180lbs x 10 @ 1
270lbs x 10 @ 4
320lbs x 10 @ 8

Romanian Deadlift
225lbs x 10 @ 7
225lbs x 10 @ 7

Cable Face Pull
50lbs x 15 @ 5
60lbs x 15 @ 5
70lbs x 15 @ 5

EZ Bar Curls
30lbs x 20 @ 5
30lbs x 20 @ 5
30lbs x 17 @ 8

[gymdad150]

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