Helton's Log

[cole]

when you get back from UK are you gonna start PLing again?
have fun man

[houzi]

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.

Good to see the pec rehab is going well!

Whereabouts in the UK are you headed? Get yourself some fish n chips for maximum weight gain.

[JohnHelton]

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.

Good to see the pec rehab is going well!

Whereabouts in the UK are you headed? Get yourself some fish n chips for maximum weight gain.

Edinburgh and London. I am sure I will gain a bit of weight.

[JohnHelton]

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.

[cole]

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.

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???

Trips to Edinburgh and London was awesome.

good to hear. im jealous

[JohnHelton]

@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]

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]

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.

[JohnHelton]

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

[MattimusMaximus]

I’m actually enjoying face pulls. How about you?

[JohnHelton]

I’m actually enjoying face pulls. How about you?

Yes. Not sure why. They are producing some medial delta, so that's good.

[JohnHelton]

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.

[JohnHelton]

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.

[JohnHelton]

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

[cole]

Nice pull. That was fast.

[slowmotion]

Yes, that looked good.

[JohnHelton]

@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.

[mgil]

I think I could PR all three lifts (squat, bench, and deadlift) this year. I just can't lose focus.

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]

I think I could PR all three lifts (squat, bench, and deadlift) this year. I just can't lose focus.

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.

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.

[DCR]

Squat
…
405 x 1 @ 4

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.