Helton's Log - Hybrid Training

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2581

Post by JohnHelton » Thu May 11, 2023 7:02 am

alek wrote: Wed May 10, 2023 5:26 pm No way my squat e1rm is more than yours. You’ll progress quickly.
The bar speed device seems to agree with you. It had my e1RM just short of 500 lb. However, I haven't had any heavy weight on my back for awhile. It definitely feels different too with a wider grip. I don't feel like it is perfectly secure yet. Hopefully all of that will improve as I add weight.

cole
Registered User
Posts: 2826
Joined: Fri Oct 20, 2017 2:03 pm
Location: Ft Collins, Colorado
Age: 40

Re: Helton's Log

#2582

Post by cole » Thu May 11, 2023 5:25 pm

just read your log over at SS from 2017 when you were getting coaching from DR F. do you credit that period of your training to getting you stronger? man you have really improved a lot in 6 years. good job

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2583

Post by JohnHelton » Fri May 12, 2023 12:55 pm

cole wrote: Thu May 11, 2023 5:25 pm just read your log over at SS from 2017 when you were getting coaching from DR F. do you credit that period of your training to getting you stronger? man you have really improved a lot in 6 years. good job
Thanks, Cole. I definitely benefited from the BBM/RTS style of training. I never pushed the SSLP to failure, so using RPE seemed pretty natural for me, and I definitely had some significant gains during that period. But intermediates do that. I think my next big bump in PRs came from paying attention to Hanley and the MM method. That is what got me to my 500 lb squat. At this point, I often marry the MM and RTS approaches. I like the higher set / lower intraset fatigue approach, but I also need to autoregulate often with singles or reps @8.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2584

Post by JohnHelton » Fri May 12, 2023 1:02 pm

Friday, May 12, 2023
BW: 88.7 kg

Bench Press
in kg
112.5 x 3
115 x 3
120 x 3 @ 7.5 (TM = 141/311)
105 x 3 x 3
I guess I should start calling the above a TM rather than an e1RM. According to the velocity (.51->.47 m/s), my e1RM is closer to 163/359. That is only about 30 lb more than my actual gym PR, so I'm taking that with a grain of salt.
Total Stress = 2.45

Deadlift (Sumo)
in kg
195 x 2
202.5 x 2
207.5 x 2 @ 7.5 (TM = 236/520)
My form didn't feel great, but I'm a bit out of practice.
Total Stress = 1.56


User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2585

Post by JohnHelton » Mon May 15, 2023 12:20 pm

Monday, May 15, 2023
BW: 88.7 kg

Squat
in kg
165 x 2
170 x 2
175 x 2 @ 7.5 (TM = 199/439)
160 x 2 x 2
Total Stress = 2.09

Bench Press
in kg
120 x 1
125 x 1
130 x 1 @ 7.5 (TM = 143/315)
122.5 x 1 x 6
Total Stress = 2.48

The hardest part of this workout was getting comfortable under the bar for squat.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2586

Post by JohnHelton » Wed May 17, 2023 9:51 am

Wednesday, May 17, 2023
BW: 88.7 kg

Bench Press
in kg
110 x 5
112.5 x 5
115 x 5 @ 7.5 (TM = 144/317)
100 x 5 x 3
Total Stress = 2.72

I'll do squat tomorrow.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2587

Post by JohnHelton » Thu May 18, 2023 8:12 am

Thursday, May 18, 2023
BW: 88.6 kg

Squat
in kg
157.5 x 4
162.5 x 4
167.5 x 4 @ 7.5 (TM = 204/450)
145 x 4 x 2



Still moving pretty fast.

User avatar
slowmotion
Registered User
Posts: 3130
Joined: Mon Sep 18, 2017 9:39 am
Location: Norway
Age: 65

Re: Helton's Log

#2588

Post by slowmotion » Thu May 18, 2023 9:14 am

Squats looks pretty good.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2589

Post by JohnHelton » Thu May 18, 2023 1:54 pm

slowmotion wrote: Thu May 18, 2023 9:14 am Squats looks pretty good.
Thanks. Still feels a bit awkward right now, but I think the strength is there.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2590

Post by JohnHelton » Sat May 20, 2023 10:23 am

Saturday, May 20, 2023
BW: 88.6 kg

Bench Press
in kg
112.5 x 3
117.5 x 3
122.5 x 3 @ 7.5 (TM = 144/317.5)
110 x 3 x 4
Total Stress = 2.79

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2591

Post by JohnHelton » Sun May 21, 2023 11:32 am

Sunday, May 21, 2023
BW: 88.5 kg

Deadlift (sumo)
in kg
197.5 x 2
205 x 2
210 x 2 @ 7.5 (TM = 239/527)
192.5 x 2
Total Stress = 1.83


cole
Registered User
Posts: 2826
Joined: Fri Oct 20, 2017 2:03 pm
Location: Ft Collins, Colorado
Age: 40

Re: Helton's Log

#2592

Post by cole » Mon May 22, 2023 9:58 am

Are you doing OLAD programming?

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2593

Post by JohnHelton » Mon May 22, 2023 12:25 pm

cole wrote: Mon May 22, 2023 9:58 am Are you doing OLAD programming?
It is kind of looking that way. I've done it before and liked it.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2594

Post by JohnHelton » Tue May 23, 2023 12:09 pm

Tuesday, May 23, 2023
BW: 88.5 kg

Bench Press
in kg
130 x 1 @ 5
137.5 x 1 @ 5
145 x 1 @ 8 (e1RM = 157/346)
132.5 x 1 x 8
Total Stress = 2.79
That was a real @8. I decided to let the weights autoregulate. This felt pretty good. I need to see if I can't get a PR soon. Gym PR is 330.


User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2595

Post by JohnHelton » Wed May 24, 2023 11:28 am

Wednesday, May 24, 2023
BW: 88.5 kg

Squat
in kg
170 x 2
180 x 2
190 x 2 @ 9 (e1RM = 205/452)
170 x 2 x 2
Total Stress = 2.39
Everything was moving really fast until the second rep of the top set. I'm not sure what happened.


User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2596

Post by JohnHelton » Fri May 26, 2023 11:18 am

Friday, May 26, 2023
BW: 88.4 kg

Bench Press
in kg
115 x 5
122.5 x 5
127.5 x 5 @ 8 (e1RM = 157/346)
107.5 x 5 x 4
e1RM remains the same.


MarkKO
Registered User
Posts: 2633
Joined: Sat Sep 19, 2020 6:12 pm
Location: Australia

Re: Helton's Log

#2597

Post by MarkKO » Fri May 26, 2023 4:52 pm

JohnHelton wrote: Wed May 24, 2023 11:28 am Wednesday, May 24, 2023
BW: 88.5 kg

Squat
in kg
170 x 2
180 x 2
190 x 2 @ 9 (e1RM = 205/452)
170 x 2 x 2
Total Stress = 2.39
Everything was moving really fast until the second rep of the top set. I'm not sure what happened.

You lost tension in your upper back/lats I think. You can see your chest collapse some immediately before the bar slows. Speed out of the hole seemed identical to the first rep.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2598

Post by JohnHelton » Sat May 27, 2023 5:37 am

@MarkKO, yeah. It is like I can only concentrate for one rep before I lose tension on the second rep.

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2599

Post by JohnHelton » Sat May 27, 2023 10:25 am

Saturday, May 27, 2023
BW: 88.4 kg

Squat
in kg
155 x 4
165 x 4
175 x 4 @ 7.5 (e1RM = 213/470)
155 x 4 x 2
Total Stress = 2.05


User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Helton's Log

#2600

Post by JohnHelton » Mon May 29, 2023 10:25 am

Monday, May 29, 2023
BW: 88.5 kg

Bench Press
in kg
122.5 x 3
130 x 3
135 x 3 @ 8 (e1RM = 156/344)
120 x 3 x 4
Total Stress = 2.99


Post Reply