Helton's Log

[JohnHelton]

1.3.3
Saturday, December 10, 2022
BW: 90.8 kg - started counting calories yesterday

Deadlift
in kg
230 x 1 @ 5
255 x 1 @ 7
270 x FAIL
270 x 1 @ 9.5
Notes: e1RM = 277/611. I'm going to blame the issues today on form. 255 kg moved easily. 270 also didn't feel heavy, but I am out of sync between the knees and hips. I was going to do some backoffs at 65% but this was more intensity than I anticipated. Total stress = 3.02, central stress = 4.62.



Pause SSB Squat
60 kg x 10 x 3
Notes: Still easy but has a nice little quad burn.

[slowmotion]

That happens. The second attempt was all right! Nice work!

[JohnHelton]

That happens. The second attempt was all right! Nice work!

Thank you. It is interesting how the heavy weights really expose small errors that you don't see with submax attempts. I have some stuff to work on. I think the strength is there to get another 15 kg.

[JohnHelton]

I have gained over 8 lbs since the beginning of November. I know some of that is creatine and water retention, but not that much. I think I would like to get back down to about 88 kg (from about 91 kg) and maintain there going into the meet at the end of March. It has a 24 hour weigh-in. I could then water cut just a bit and shoot for a bigger DOTS without ever having any weigh-in worries.

https://trendweight.com/u/539d2ab20e7343/chart/3m.png

[JohnHelton]

1.3.4
Sunday, December 11, 2022
BW: 90.8 kg

Bench Press
in kg
130 x 1 @ 3.5
135 x 1 @ 5.5
140 x 1 @ 7
147.5 x 1 @ 8.5 (.26 m/s)
110 x 5 x 4
Notes: e1RM = 157/346. That ties my meet PR. Happy with that. Total stress = 2.59, central stress = 2.5.



Tricep Pushdowns
in kg
25 x 12, 9
20 x 12

[JohnHelton]

1.4.1
Tuesday, December 13, 2022
BW: 90.8 kg

Squat
in kg
70 x 5
100 x 3
130 x 1
160 x 1 @ 2 (.58 m/s)
180 x 1 @ 3.5 (.53 m/s)
192.5 x 1 @ 5.5 (.47 m/s)
205 x 1 @ 8.5 (.34 m/s) - was meant to be @7.5
160 x 4 x 4
Notes: e1RM= 218/481. Top set sucked compared to the ones leading up to it. Maybe just a bad rep. Not sure.



RDLs
in kg
97.5 x 10 x 3

[JohnHelton]

1.4.2
Wednesday, Dec 14, 2022
BW: 90.7 kg

Spoto Press
in kg
55 x 5
75 x 3
95 x 1
115 x 4 @ 4.5 (.43 m/s)
120 x 4 @ 5.5 (.38 m/s)
125 x 4 @ 7 (.32 m/s)
115 x 4 x 4 @ 4
Notes: e1RM = 155/342. Spoto keeps getting stronger.

Rows
in kg
50 x 12 x 3

[JohnHelton]

1.4.3
Tuesday, Dec 20, 2022

Deadlift
in lbs
510 x 1 @ 5
565 x 1 @ 7
605 x 1 @ 9
465 x 4 x 3 @ 4
Notes: e1RM = 287/632. I felt good today, so I decided to go for a PR before the end of the year.



Pause SSB Squat
in lbs
140 x 10 x 3

[slowmotion]

Congrats!

[Skid]

Wow, impressive!

[broseph]

That’s nuts dude. Triple bodyweight, right?

[cole]

Nice work john

[JohnHelton]

@slowmotion @Skid @broseph @cole Thanks guys. Yeah, @broseph, that is a bit more than triple bodyweight. Unfortunately, bench didn't go as well today.

1.4.4
Wednesday, Dec 21, 2022

Bench Press
in lb
300 x 1 @ 6.5 (.34 m/s - e1RM = 155/342)
320 x 1 @ 9 (.21 m/s - e1RM = 151.5/334)
245 x 4 x 5 @ 4
Notes: I really wanted to go for a PR attempt at 335, but 320 just didn't move fast enough. I was surprised by the big velocity drop from 300 lbs to 320 lbs. I will probably take another shot at it next week if I think the strength is there.



Tricep Pushdowns
in lb
60 x 12 x 2
53 x 12

[JohnHelton]

1.5.1
1.5.2
Friday, Dec 23, 2022
BW: 91.3 kg

Spoto Press
in lb
265 x 3
280 x 3
295 x 3 @ 8.5 (e1RM = 152/335)
265 x 3 x 3

Squat
in lb
385 x 1
410 x 1
445 x 1 @ 6 (.44 m/s)
385 x 3
375 x 3 x 3
Notes: e1RM = 235/518. Not believing this e1RM but the bar was moving today.

[MarkKO]

Looking at the 445 I'd say 520ish is there. You just wouldn't have a whole lot of room for error during the lift.

I don't do RPE but looking at that rep I'd say you could do that weight for five technically sound reps with the last one slowing down a bunch at your sticking point. Using the basic formula I use for my max estimates that puts you at 518 lbs for one as well, and that formula has been pretty accurate for me.

So I would encourage you to believe that estimate.

[JohnHelton]

Looking at the 445 I'd say 520ish is there. You just wouldn't have a whole lot of room for error during the lift.

I don't do RPE but looking at that rep I'd say you could do that weight for five technically sound reps with the last one slowing down a bunch at your sticking point. Using the basic formula I use for my max estimates that puts you at 518 lbs for one as well, and that formula has been pretty accurate for me.

So I would encourage you to believe that estimate.

Thanks, Mark. It was really moving fast yesterday. Squat hasn't moved like that since this past summer. I would love to squat over 500 at my meet in March. I squatted 500 lb in June of 2019 and haven't done it again since then.

[MarkKO]

Looking at the 445 I'd say 520ish is there. You just wouldn't have a whole lot of room for error during the lift.

I don't do RPE but looking at that rep I'd say you could do that weight for five technically sound reps with the last one slowing down a bunch at your sticking point. Using the basic formula I use for my max estimates that puts you at 518 lbs for one as well, and that formula has been pretty accurate for me.

So I would encourage you to believe that estimate.

Thanks, Mark. It was really moving fast yesterday. Squat hasn't moved like that since this past summer. I would love to squat over 500 at my meet in March. I squatted 500 lb in June of 2019 and haven't done it again since then.

I see no reason why you couldn't.

[JohnHelton]

1.5.3
Tuesday, Dec 27, 2022
BW: 91.5 kg

Deadlift
212.5 kg x 3 x 7
Notes: I didn't feel like doing a heavy single today, so I did 7s of 3r at 75%.

Pause SSB Squat
65 kg x 10 x 3

[JohnHelton]

1.5.4
Wednesday, Dec 28, 2022
BW: 91.6 kg

Bench Press
in kg
130 x 1 @ 5.5
137.5 x 1 @ 7
145 x 1 @ 8 (.27 m/s, e1RM = 157/346)
117.5 x 3 x 6
Notes: This was faster than last week, but not fast enough for me to hit 152.5 kg.



Tricep Pushdown
17.5 kg x 15 x 3

[cole]

John, do you notice any differences training at age 50 than when you were younger? I ask bc you just keep getting stronger, which seems to be the exception not the rule. I also ask bc I am turning 40 this year and I want to know I can keep getting stronger for more than just 10 years! You, skid, and wilhelm are all older than me yet stronger. You guys rock