Helton's Log

[cole]

let me know how your deload goes...ive been skeptical about deloads as of late speaking for myself

[JohnHelton]

let me know how your deload goes...ive been skeptical about deloads as of late speaking for myself

Unless you are training super hard, I don't think they are necessary. However, I think they help more with the mental side of lifting. Sometimes you just need a break from pushing.

[JohnHelton]

She is a nice mixed breed dog. Probably shepherd/lab mix. I'm guessing she will be 70+ lbs. Definitely has big paws.

We had a shepherd/rottweiler mix; he was a gentle giant. She's a cutie.

I'd had forgotten how much work puppies are. It helps that they are cute.

[JohnHelton]

Deload
Thursday 20 Oct 2022, 06:49
BW: 86.8 kg

Squat (Barbell)
Set 1: 70 kg × 5
Set 2: 87.5 kg × 5
Set 3: 105 kg × 5

Bench Press (Barbell)
Set 1: 52.5 kg × 5
Set 2: 65 kg × 5
Set 3: 77.5 kg × 5

[JohnHelton]

531 - 1.1.1
Sunday, October 23, 2022
BW: 86.7 kg

Squat
in kg
TM: 174
112.5 x 5
130 x 5
147.5 x 10 @ 6.5 (e1RM = 197/434)
112.5 x 5 x 4
Notes: I capped the AMRAP at 10 reps. This went better than I anticipated.



RDLs
in kg
82.5 x 10 x 3

[JohnHelton]

531 - 1.1.2
Monday, October 24, 2022
BW: 86.7 kg

Bench Press
in kg
TM: 129
82.5 x 5
97.5 x 5
110 x 10 @ 8.5 (e1RM = 147/324)
82.5 x 5 x 5
Notes: This went pretty well too. I feel like my strength is already coming back since the cut. Pretty good pump. I am not bumping the TM based on the AMRAPs. I am just going to be increasing the weight slow and steady. I'm tracking my e1RMs without consideration for RIR, using Wendler's formula.



Row (strict)
in kg
40 x 15 x 3

[cole]

this could work if you stick with it for a long time ie: like 6 months. by then your TMs will have increased enough i bet where your amrap sets will be closer to that 2-4 range

[JohnHelton]

this could work if you stick with it for a long time ie: like 6 months. by then your TMs will have increased enough i bet where your amrap sets will be closer to that 2-4 range

AMRAPs will definitely come down and overall intensity will go up as TM approaches e1RM. The goals is to keep the TM closer to 90% of e1RM, but eventually the TM will approach e1RM. It won't bother me to have the AMRAPs be for fewer reps. I'm not a big fan of high rep work.

The key to 5/3/1 is the stuff you do after the 5/3/1 sets. This is where you either make it work or fail to do so. However, the AMRAPs give weekly feedback, so you know if it is working or not. My plan is to play with some of Wendler's different backoff scenarios over time, seeing what I like and what works. Right now is first set last (FSL).

[JohnHelton]

531 - 1.1.3
Wednesday, October 26, 2022
BW: 86.9 kg

Deadlift (Sumo)
in kg
TM: 239
155 x 5
180 x 5
202.5 x 10 @ 9 (e1RM = 270/595)
155 x 5 x 3
Notes: Not bad. Puts PL total at 614 this week.



SSB Pause Squat:
50 kg x 10 x 3
Notes: I didn't want to do these, so I went light. They still felt worthwhile.

[slowmotion]

Damn! Nice work on the deads!

[alek]

Yeah, looked real good. I don't believe that was @9 either.

[JohnHelton]

@slowmotion @alek Thanks guys. I don't know if it was @9 or not, but I know that it was about to get nasty.

[alek]

slowmotion alek Thanks guys. I don't know if it was @9 or not, but I know that it was about to get nasty.

It looked like you had the strength to do at least 3 more reps, but I imagine you were just gassed.

[JohnHelton]

slowmotion alek Thanks guys. I don't know if it was @9 or not, but I know that it was about to get nasty.

It looked like you had the strength to do at least 3 more reps, but I imagine you were just gassed.

The last one was a bit off-balance, so it felt awkward. To keep going I would have had to really start taking my time and focusing on form like I would with heavier weights.

[JohnHelton]

531 - 1.1.4
Friday, October 28, 2022

Press:
in kg
TM = 58
37.5 x 5
42.5 x 5
50 x 11 @ 8 (e1RM = 68/150)
37.5 x 5 x 5
Notes: I haven’t trained the press in so long that this is like starting over. I will probably update my TM more often.



Bench Press:
Boring But Big
65 kg x 10 x 5
Notes: Limited rest, so it got a little tough at the end.

Pull-ups:
BW - 4,4,4,4,5
Notes: Still pathetic, but one more rep than last time.

[JohnHelton]

I am going to start cutting again. I want to get my waist down to 33" by the end of the year. However, the kitchen is being remodeled right now. So I'm going to be doing it mostly by eating out.

[broseph]

I am going to start cutting again. I want to get my waist down to 33" by the end of the year. However, the kitchen is being remodeled right now. So I'm going to be doing it mostly by eating out.

This sounds like the premise of a reality show.

[JohnHelton]

I am going to start cutting again. I want to get my waist down to 33" by the end of the year. However, the kitchen is being remodeled right now. So I'm going to be doing it mostly by eating out.

This sounds like the premise of a reality show.

Seriously. Today I plan to eat a burrito for lunch and in-n-out burger for dinner. I like the idea of losing weight while eating like an average American. Shooting for about 2000 calories today.

[JohnHelton]

531 - 1.2.1
Monday, October 31, 2022
BW: 87 kg

Squat
in kg
TM: 174
122.5 x 3
140 x 3
157.5 x 8 @ 6.5 (e1RM = 200/441)
122.5 x 5 x 4
Notes: This went very well. On Oct. 14 I squatted 152.5 kg x 8 @ 9.



RDLs
85 kg x 10 x 3

[slowmotion]

That looked pretty easy from over here. Nice work!