Helton's Log - Hybrid Training

[alek]

Man, that looks pretty gnarly, John. Good luck with your surgery and recovery.

[JohnHelton]

I stopped my cut. i can't afford the muscle loss of cutting without lifting.

100% x infinity for this. I've maintained strength on very low volume but only with caloric maintenance to slight surplus. Not lifting + deficit = rapid loss of gainz for me.

I might even aim to gain a pound or two over the next 4-6 weeks if I knew I couldn't lift.

Yeah. I have accidentally lost weight on vacation while not lifting. The muscle loss was noticeable.

[JohnHelton]

Man, that looks pretty gnarly, John. Good luck with your surgery and recovery.

Thank, Alek. I am still waiting for them to schedule my surgery.

[JohnHelton]

I figure that my bench is going to take the biggest hit in strength. However, it will feel like noob gains as my strength returns. That will be pretty cool.

[JohnHelton]

I just got home from surgery. They did a plate with screws rather than pins.

[alek]

I just got home from surgery. They did a plate with screws rather than pins.

John, do you know how, if at all, that will affect your recovery?

[JohnHelton]

I just got home from surgery. They did a plate with screws rather than pins.

John, do you know how, if at all, that will affect your recovery?

I actually don't yet.

[JohnHelton]

I just got home from surgery. They did a plate with screws rather than pins.

John, do you know how, if at all, that will affect your recovery?

I actually don't yet.

Well I was wrong. They did do pins after all. I go back on November 20th to have them removed. It is going to be a while before I am lifting again. I can't even hold plates at this point.

[DCR]

I just got home from surgery. They did a plate with screws rather than pins.

John, do you know how, if at all, that will affect your recovery?

I actually don't yet.

Well I was wrong. They did do pins after all. I go back on November 20th to have them removed. It is going to be a while before I am lifting again. I can't even hold plates at this point.

I used to lift at an LA Fitness of all places where this dude would squat 405, for reps, with no hands. I’m talking nowhere near the bar. You’d need someone to load the plates and this is really stupid, but…

[MarkKO]

I just got home from surgery. They did a plate with screws rather than pins.

John, do you know how, if at all, that will affect your recovery?

I actually don't yet.

Well I was wrong. They did do pins after all. I go back on November 20th to have them removed. It is going to be a while before I am lifting again. I can't even hold plates at this point.

I used to lift at an LA Fitness of all places where this dude would squat 405, for reps, with no hands. I’m talking nowhere near the bar. You’d need someone to load the plates and this is really stupid, but…

Not stupid.

@JohnHelton about a week after sticking my finger in a saw I was able to load plates so unless you're in a massive cast you could well squat very soon.

[JohnHelton]

Unfortunately I don't think I can load plates given the pins in my finger. I'm not going to worry about it too much. The strength should come back fast once I can start lifting again. I don't have a competition to worry about at this point.

[alek]

Unfortunately I don't think I can load plates given the pins in my finger. I'm not going to worry about it too much. The strength should come back fast once I can start lifting again. I don't have a competition to worry about at this point.

If you get antsy, you could always get a short membership at a globo and just work machines.

[JohnHelton]

Unfortunately I don't think I can load plates given the pins in my finger. I'm not going to worry about it too much. The strength should come back fast once I can start lifting again. I don't have a competition to worry about at this point.

If you get antsy, you could always get a short membership at a globo and just work machines.

Yeah, I may do that.

[JohnHelton]

Pins came out today. I can start lifting some starting the second week in December. Not fully cleared until January. Getting my mobility back is the big challenge between now and then. It can't wait. My upper body feels like it has turned to mush. In fact I have lost an inch off the circumference of my left forearm.

[Wilhelm]

Pins came out today. I can start lifting some starting the second week in December. Not fully cleared until January. Getting my mobility back is the big challenge between now and then. It can't wait. My upper body feels like it has turned to mush. In fact I have lost an inch off the circumference of my left forearm.

Good luck with your training.

[JohnHelton]

Pins came out today. I can start lifting some starting the second week in December. Not fully cleared until January. Getting my mobility back is the big challenge between now and then. It can't wait. My upper body feels like it has turned to mush. In fact I have lost an inch off the circumference of my left forearm.

Good luck with your training.

Thanks, Wilhelm. I'm starting my cut too. The old guys are getting shredded. I have even more incentive given my running too. You have been an inspiration.

I'm 88 kg / 194 lb now. I think realistically I can get down to 80 kg.

[Wilhelm]

Pins came out today. I can start lifting some starting the second week in December. Not fully cleared until January. Getting my mobility back is the big challenge between now and then. It can't wait. My upper body feels like it has turned to mush. In fact I have lost an inch off the circumference of my left forearm.

Good luck with your training.

Thanks, Wilhelm. I'm starting my cut too. The old guys are getting shredded. I have even more incentive given my running too. You have been an inspiration.

I'm 88 kg / 194 lb now. I think realistically I can get down to 80 kg.

Nice, nice.

I'm making one last push here for 170lbs.
For purposes of competition come March.
Signing up for the meet has me refocused and i'm at a strict 2,000 calories a day now.
I forgot to include the veggies today when i was logging, so i'm 50 over, but not intentionally.
Need to get this done so io can go to maintenance asap

My body actually want's to be 175, but i'm getting lower and will maintain there.
Then meet week trickery to weigh in at the bottom of -82.5kg class.

Good to see you are on the mend.

[JohnHelton]

@Wilhelm if your estimated DOTS starts to go down, then you will know you pushed it too far.

[Wilhelm]

@Wilhelm if your estimated DOTS starts to go down, then you will know you pushed it too far.

Indeed.
That's what i'm basing everything off of.

I have no idea how much my shoulder will improve over the prep, so bench will be down.
At this point if i get 112.5kg meet day, that will be a decent success.
So i'm relying on a strong squat and deadlift and low bodyweight.

No way i will go below my current 350 DOTS
360 is the baseline goal.
As well as doing my best to get 2nd place in masters.
40 year old signed up and his last meet at 39 years old was 471 DOTS
So 1st is not in the cards.
And it's my usual rival i'm working to best again.

M2B and same weight class.

He doesn't post much training, but he has a meet Dec 8th, so i will see where he weighs in, and what he lifts.

[JohnHelton]

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.