Helton's Log - Hybrid Training

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JohnHelton
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Helton's Log - Hybrid Training

#1

Post by JohnHelton » Thu Apr 12, 2018 5:59 pm

I'm a 45 year-old male lifter, who has been dedicated to lifting for about 12 months now. 5'9". 204 lbs. Was a runner for about 12 years before I gave that up. Personal bests: SQ - 445, BP - 292, DL - 503, PR - 201. I am doing my own programming for now. I find that part of the work extremely interesting. I'm sure that I'm not optimizing at this point, but maybe I will get there some day. I'm basically doing a HLM program using RPE for my heavy days.

Outside of lifting, I'm a husband and father of three teenagers. Plus, I have 3 dogs and 2 cats. For work, I invest in commercial real estate while living in Dallas, TX.

4/10/18

SQ:
290x4x2

PR:
150x4 @ 6
155x4 @ 7
160x4 @ 7.5
165x4 @ 8

Rows:
205x4
215x4x3 @ 8

_________________________________
Current 1 RM PRs:
Squat: 226.8 kg / 500 lbs - 2019.06.21
Bench: 149.7 kg / 330 lbs - 2021.03.30
Deadlift: 274.4 kg / 605 lbs - 2022.12.20
Last edited by JohnHelton on Fri Oct 06, 2023 6:57 am, edited 48 times in total.

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Re: Helton's Training Log

#2

Post by Wilhelm » Thu Apr 12, 2018 6:02 pm

Welcome, @JohnHelton!
Seriously great numbers there.

Thank you for adding your log.

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Re: Helton's Training Log

#3

Post by JohnHelton » Thu Apr 12, 2018 6:08 pm

Thanks, @Wilhelm . I just discovered this forum the other day and have been impressed by the content. I understand why it was created and appreciated freedom of speech as it is requisite in the pursuit of knowledge.

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Re: Helton's Training Log

#4

Post by mgil » Thu Apr 12, 2018 7:00 pm

Solid numbers! Thanks for signing up!

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Re: Helton's Training Log

#5

Post by mbasic » Thu Apr 12, 2018 7:13 pm

Welcome, I am about the same age...

Your programming must be somewhat optimal....those are good numbers for only 12 months of dedicated training.

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Re: Helton's Training Log

#6

Post by JohnHelton » Fri Apr 13, 2018 5:05 am

Thank you for the warm welcomes.
mbasic wrote: Thu Apr 12, 2018 7:13 pm Your programming must be somewhat optimal....those are good numbers for only 12 months of dedicated training.
I can't take all the credit for my gains. I did have the help of Dr. Feigenbaum for 6 months. I'm now on my own though. Hence, the potentially suboptimal training. My general focus is in line with the BBM guys. Volume at appropriate intensities. Right now I'm trying to find the minimum volume that keeps me progressing. As Greg Nuckols prescribes, I will do that until it doesn't work any more and then add some more volume. Rinse and repeat. With HLM, I'm using my heavy days to search for 8-9 RPEs, so that I can get a sense if my e1RM is continuing to climb. The first real test of the technique is my bench press which has been stalled for about 6 months. Of course, I read about the success those training the MM are having, and I question everything. Maybe I should just jump head first into volume and do DUP. I will try to control myself for now.

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Re: Helton's Training Log

#7

Post by cb » Fri Apr 13, 2018 7:28 am

Welcome. Great numbers! That's an impressive year of training. As someone of a similar age, bodyweight and height - but lower numbers and a longer training history - I can only assume you have amazing genetics. ;)

Safe to say you won't get any programming advice from me, but I only have good things to say about the MM.

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Re: Helton's Training Log

#8

Post by JohnHelton » Sun Apr 15, 2018 1:31 pm

4/15/18

BW: 203

SQ (medium):
330x4x3

BP (heavy):
230x4 @ 6
235x4 @ 7
245x4 @ 8
250x4 @ 9

DL (heavy):
415x4 @ 7


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Re: Helton's Training Log

#9

Post by JohnHelton » Tue Apr 17, 2018 4:21 pm

4/17/18

BW: 203

Deload week

SQ: 295x5x3
BP: 190x5x3

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Re: Helton's Training Log

#10

Post by JohnHelton » Thu Apr 19, 2018 7:17 am

I have been tinkering with my plan for the next block. I'm going to try Mike T's Emerging Strategies. Create a micro cycle and stick with it as long as I'm getting results. HLM format, using H-values to target the different stress levels for each day. Total H-value for the week of 2,736. 1,749 for squat and deadlift combined (avg. 583). 978 for bench (329 average).

Day 1:
SQ (H) - 1x6@6, 1x6@7, 2x6@8 - 426 H-value
BP (M) - 4x6 @ 73% - 321 H-value
DL (L) - 2x6 @ 70% - 134 H-value

Day 2:
SQ (L) - 3x6 @ 70% - 201 H-value
BP (H) - 1x6@6, 1x6@7, 1x6@8, 1x6@9 - 465 H-value
DL (M) - 3x6 @ 70% - 241 H-value

Day 3:
SQ (M) - 4x6 @ 73% - 321 H-value
BP (L) - 3x6 @ 70% - 201 H-value
DL (H) - 1x6@6, 1x6@7, 2x6@8 - 426 H-value

At my current e1RMs, this is an estimate 55,290 lbs. for the week. 21,990 - SQ. 12,840 - BP. 20,460 - DL.

I thought about jumping into DUP for this block, but I didn't want to change too many things as I experiment with Emerging Strategies.

ETA: Might have to move my DL days around a bit. Day 3 looks pretty tough on the legs. Although I don't know if there is a good solution to that.

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Re: Helton's Training Log

#11

Post by JohnHelton » Thu Apr 19, 2018 7:47 am

@Hanley If you have a minute, can you please take a look at the above and give me any thoughts you might have? Thank you.

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Re: Helton's Training Log

#12

Post by Hanley » Thu Apr 19, 2018 8:59 am

JohnHelton wrote: Thu Apr 19, 2018 7:47 am @Hanley If you have a minute, can you please take a look at the above and give me any thoughts you might have? Thank you.
Hard to say. Looks a little bit low on volume.

Also, what does an actual session of this

BP (H) - 1x6@6, 1x6@7, 1x6@8, 1x6@9 - 465 H-value

look like? Is it just ramping sets of 6?

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Re: Helton's Training Log

#13

Post by JohnHelton » Thu Apr 19, 2018 9:14 am

Hanley wrote: Thu Apr 19, 2018 8:59 am
JohnHelton wrote: Thu Apr 19, 2018 7:47 am @Hanley If you have a minute, can you please take a look at the above and give me any thoughts you might have? Thank you.
Hard to say. Looks a little bit low on volume.

Also, what does an actual session of this

BP (H) - 1x6@6, 1x6@7, 1x6@8, 1x6@9 - 465 H-value

look like? Is it just ramping sets of 6?
Thanks for your thoughts. It is more volume than I have been doing, but not a ton more. In terms of "BP (H) - 1x6@6, 1x6@7, 1x6@8, 1x6@9 - 465 H-value", I'm anticipating 6x215, 6x220, 6x230, 6x240. However, I will be trying to beat 240 if I can for my top set. This is how I like to test my e1RM rather than 1@8. I just haven't had great results with that in the past.

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Re: Helton's Training Log

#14

Post by JohnHelton » Thu Apr 19, 2018 5:39 pm

4/19/18

BW: 203

Deload week.

SUMO: 335x5x3
PR: 125x5x3


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Re: Helton's Training Log

#15

Post by JohnHelton » Sat Apr 21, 2018 7:41 am

A little trivia for anyone interested in trying to ignore nocebos. I only have 3 non-fused vertebrae in my back. The bottom three. I have scoliosis and had surgery to correct my 50 & 60 degree curves when I was 15 years old. That surgery took me out of football / pole vaulting. I wasn't fully grown at the time, so my back is a bit shorter than it should be. The other ramification of the surgery is that I probably put a bit more stress on my lower back than most. I've herniated the disc twice (before starting to powerlift). I've had no issues since I started lifting heavy. To be honest though, concern for my lower back is one of the reasons that I'm experimenting with sumo. I feel like I will alway need to regularly lift conventionally as it is great for developing back strength. However, lifting maximal weights in competition can cause little form compromises (lumbar flexion) that I would like to try to avoid.

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Re: Helton's Training Log

#16

Post by JohnHelton » Tue Apr 24, 2018 5:27 am

This is the micro cycle that I'm going to go with for awhile. Really looking forward to MM, but I don't want to blow like the wind between programs. This is still HLM. However, I've upped the volume to make it more hypertrophy focused. I'll be doing sumo on my medium deadlift day (using its own e1RM). I'm also starting my singles on heavy day at a lower intensity in order to get use to handling the heavy weights again. I'll be cranking that up to 8 RPEs. I realized I need to do this from a skill perspective.

Day 1
SQ 1x1@6, 4x6@7
BP 4x10 @ 63%
DL 2x6 @ 70%

Day 2
SQ 3x8 @ 65%
BP 1x1@7, 5x6@7
SUMO 3x6 @ 73%

Day 3
SQ 4x8 @ 68%
BP 3x10 @ 61%
DL 1x1@6, 3x6@7

I also finally put up my pull-up bar, so I'll start doing density blocks of those as well. I don't really count that in my total volume.

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Re: Helton's Training Log

#17

Post by JohnHelton » Tue Apr 24, 2018 4:26 pm

4/24/18

BW: 203

SQ:
395x1 @ 6
340x6 @ 7
340x6 @ 7
340x6 @ 7.5
340x6 @ 8
4:00 rest

BP:
185x10 @ 6
185x10 @ 7.5
185x10 @ 9
185x8 @ 10
2:00 rest. Ran out of steam.

DL:
360x6x2 @ 6

This workout was harder than it looked on paper. I am probably going to need to go down in weight even more for the hypertrophy work.

Last edited by JohnHelton on Thu Apr 26, 2018 5:49 pm, edited 1 time in total.

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Re: Helton's Training Log

#18

Post by JohnHelton » Thu Apr 26, 2018 5:51 am

4/25/19

Chin-Ups:
Density block. Was going to be 7 minutes. Turned into 5 minutes because I ran out of steam at 30 reps. These need work since I haven't done them in months.
Last edited by JohnHelton on Thu Apr 26, 2018 5:48 pm, edited 1 time in total.

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Re: Helton's Training Log

#19

Post by JohnHelton » Thu Apr 26, 2018 5:53 am


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Re: Helton's Training Log

#20

Post by JohnHelton » Thu Apr 26, 2018 4:55 pm

4/26/18

BW: 205

SQ: Tweaked my adductor during my first set in warm-up. Shut it down immediately. Was sore from the workout on Tuesday, but thought I could just work thru it. Definitely don't want a real strain.

BP:
260x1 @ 7
220x6x5 (7, 7, 7.5, 7.5, 8 RPEs)

SUMO: Skipped due to adductor.

I hate missing workouts.

https://photos.google.com/share/AF1QipP ... lpQnZfVE9R

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