Thanks, Jan. Not easy, but that was just because it was 8 reps. My slowests rep was .44 m/s, which is still pretty fast.
Helton's Log - Hybrid Training
Moderator: Chebass88
- JohnHelton
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Re: Helton's Log (531 Stuff)
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Re: Helton's Log (531 Stuff)
why did you have to open up your ceiling?
- JohnHelton
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Re: Helton's Log (531 Stuff)
LOL. We live in an older house with a detached garage. The garage has never been renovated. There was some old water damage to the ceiling, and the sheetrock just fell off. All the walls and ceiling need to be repaired, but it is more like a barn at this point.
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Re: Helton's Log (531 Stuff)
531 - 1.2.2
Tuesday, November 1, 2022
BW: 87.0 kg
Bench Press
in kg
TM: 129
90 x 3
102.5 x 3
115 x 9 @ 9.5 (e1RM = 150/331)
90 x 5 x 5
Notes: Good workout. More tiring than I would have guessed.
Strict Barbell Rows
40 kg x 16 x 3
Tuesday, November 1, 2022
BW: 87.0 kg
Bench Press
in kg
TM: 129
90 x 3
102.5 x 3
115 x 9 @ 9.5 (e1RM = 150/331)
90 x 5 x 5
Notes: Good workout. More tiring than I would have guessed.
Strict Barbell Rows
40 kg x 16 x 3
- JohnHelton
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Re: Helton's Log (531 Stuff)
T levels are up on clomiphene, but estrogen levels up too. Going to try an estrogen blocker. I guess I feel a little better. Strength has been good. Not as tired. Etc. Feels pretty subtle. I don't know if getting the estrogen levels down will help with the fat loss.
When I get this dialed in, I might have to go on a bulk just to see what happens.
When I get this dialed in, I might have to go on a bulk just to see what happens.
- JohnHelton
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Re: Helton's Log (531 Stuff)
I am going to start updating my e1RMs based on the AMRAPs. I don't think it makes sense to do a program without autoregulating the weight on the bar. I need the work to be productive now, not months from now when the slow increases to my TM catches up to my current abilities. Doing that also free me up to treat 5/3/1 as a mesocycle vs a macrocycle. I can see alternating between 1.) 5/3/1 and 2.) HVLF w/ heavy singles.
- Hardartery
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Re: Helton's Log (531 Stuff)
Don't. It's almost impossible to only reduce it a little and if you bottom it out you will feel like hell, your joints will get sore, and you will fairly likely pull something. The E2 will be a little unnaturally high on Clomiphene, because your body is tryng to increase your E2. That's what Clomiphene does, you get the test bump because virtually all of your E2 is made by aromatizing testosterone so your body HAS to bump test production to increase E2. The aromatase blocker will shut down aromatization everywhere across the board, and at therapeutic doses it will crush it next to zero. The AI they will give you is almost certainly going to be Anastrozole, which is horrible. Just ride it out.JohnHelton wrote: ↑Wed Nov 02, 2022 10:37 am T levels are up on clomiphene, but estrogen levels up too. Going to try an estrogen blocker. I guess I feel a little better. Strength has been good. Not as tired. Etc. Feels pretty subtle. I don't know if getting the estrogen levels down will help with the fat loss.
When I get this dialed in, I might have to go on a bulk just to see what happens.
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Re: Helton's Log (531 Stuff)
You could be right, but I'm going to trust the doctor. Plus, it is only a 2 week trial before he draws blood again. Interestingly, my estradiol was clinically low before starting treatment.Hardartery wrote: ↑Wed Nov 02, 2022 12:58 pmDon't. It's almost impossible to only reduce it a little and if you bottom it out you will feel like hell, your joints will get sore, and you will fairly likely pull something. The E2 will be a little unnaturally high on Clomiphene, because your body is tryng to increase your E2. That's what Clomiphene does, you get the test bump because virtually all of your E2 is made by aromatizing testosterone so your body HAS to bump test production to increase E2. The aromatase blocker will shut down aromatization everywhere across the board, and at therapeutic doses it will crush it next to zero. The AI they will give you is almost certainly going to be Anastrozole, which is horrible. Just ride it out.JohnHelton wrote: ↑Wed Nov 02, 2022 10:37 am T levels are up on clomiphene, but estrogen levels up too. Going to try an estrogen blocker. I guess I feel a little better. Strength has been good. Not as tired. Etc. Feels pretty subtle. I don't know if getting the estrogen levels down will help with the fat loss.
When I get this dialed in, I might have to go on a bulk just to see what happens.
- Hardartery
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Re: Helton's Log (531 Stuff)
If your test is low, it's not unusual to have low estradiol as well. When I started TRT I blew up like the Michelin Man initially. Not exagerrating, I swelled up like I was inflated. 1/4 tab of anastrozole later I pissed out all the water and multiple mild pulls and one slightly more serious pec strain next time I hit the gym. I was by no means ego lifting either, this was all low strain stuff that should not have bothered anything. My E2 came back at <8 (Because I can just go to a lab and get work done whenever I want for cheap, so I did). You balance out over time. I currently have no bloat at all and a normal E2 level on TRT, and it was the same when I used Clompiphene last year to try and restart and see if I could get off of TRT. I'm not telling you to take my word over a doctor, I'm telling you don't trust a regular doctor to know. They don't, and shouldn't be expected to. This is stuff that not even all endo's are actually versed in. An endo that specializes in HRT is a better choice.JohnHelton wrote: ↑Wed Nov 02, 2022 1:14 pmYou could be right, but I'm going to trust the doctor. Plus, it is only a 2 week trial before he draws blood again. Interestingly, my estradiol was clinically low before starting treatment.Hardartery wrote: ↑Wed Nov 02, 2022 12:58 pmDon't. It's almost impossible to only reduce it a little and if you bottom it out you will feel like hell, your joints will get sore, and you will fairly likely pull something. The E2 will be a little unnaturally high on Clomiphene, because your body is tryng to increase your E2. That's what Clomiphene does, you get the test bump because virtually all of your E2 is made by aromatizing testosterone so your body HAS to bump test production to increase E2. The aromatase blocker will shut down aromatization everywhere across the board, and at therapeutic doses it will crush it next to zero. The AI they will give you is almost certainly going to be Anastrozole, which is horrible. Just ride it out.JohnHelton wrote: ↑Wed Nov 02, 2022 10:37 am T levels are up on clomiphene, but estrogen levels up too. Going to try an estrogen blocker. I guess I feel a little better. Strength has been good. Not as tired. Etc. Feels pretty subtle. I don't know if getting the estrogen levels down will help with the fat loss.
When I get this dialed in, I might have to go on a bulk just to see what happens.
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Re: Helton's Log (531 Stuff)
531 - 1.2.3
Friday, November 4, 2022
BW: 87.1 kg
Deadlift:
in kg
TM: 243
170 x 3
195 x 3
217.5 x 7 @ 9.5 (e1RM = 268/591)
170 x 3
Notes: I cut this a bit short given total stress. I think I was carrying some fatigue from last week's deadlifts. Strength is definitely down from when I pulled 500 lbs x 8.
Pause SSB Squat:
52.5 kg x 10 x 3
Friday, November 4, 2022
BW: 87.1 kg
Deadlift:
in kg
TM: 243
170 x 3
195 x 3
217.5 x 7 @ 9.5 (e1RM = 268/591)
170 x 3
Notes: I cut this a bit short given total stress. I think I was carrying some fatigue from last week's deadlifts. Strength is definitely down from when I pulled 500 lbs x 8.
Pause SSB Squat:
52.5 kg x 10 x 3
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Re: Helton's Log (531 Stuff)
JohnHelton wrote: ↑Fri Nov 04, 2022 6:26 am 531 - 1.2.3
Friday, November 4, 2022
BW: 87.1 kg
Deadlift:
in kg
TM: 243
170 x 3
195 x 3
217.5 x 7 @ 9.5 (e1RM = 268/591)
170 x 3
Notes: I cut this a bit short given total stress. I think I was carrying some fatigue from last week's deadlifts. Strength is definitely down from when I pulled 500 lbs x 8.
Pause SSB Squat:
52.5 kg x 10 x 3
Some strong deadlifts there! Awesome.
An idea for you that im using for autoregulating based on my AMRAPs: I only adjust the training max up by +2.5kg each time, regardless of how high the E1RM may have been on the AMRAP set. However if the resultant E1RM from the AMRAP isnt higher than the current TM then i obviously dont adjust. It stops me from getting too ahead of myself. Just an idea though. I know that only increasing your Training Max by a small fraction every 3-4 weeks on 531 can really draw things out.
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Re: Helton's Log (531 Stuff)
@houzi Thank you. And I think you have a really good approach. Basically use the AMRAP as a brake rather than as an accelerator.
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Re: Helton's Log (531 Stuff)
531 - 1.2.4
Saturday, November 5, 2022
BW: 87.3 kg - retaining a bunch of water for some reason
Press:
in kg
42.5 x 3
50 x 3
55 x 8 @ 9 (e1RM = 70/154)
42.5 x 5 x 4
Notes: I'm not sure I am going to keep pressing as a 5/3/1 movement. My sciatica doesn't like it.
Bench Press (BBB)
67.5 kg x 10 x 5
Notes: 10 minutes total. Nice pump. Will keep adding weight as long as I can get all 50 reps in 10 minutes.
Pull-ups
4,4,4,5,5
Saturday, November 5, 2022
BW: 87.3 kg - retaining a bunch of water for some reason
Press:
in kg
42.5 x 3
50 x 3
55 x 8 @ 9 (e1RM = 70/154)
42.5 x 5 x 4
Notes: I'm not sure I am going to keep pressing as a 5/3/1 movement. My sciatica doesn't like it.
Bench Press (BBB)
67.5 kg x 10 x 5
Notes: 10 minutes total. Nice pump. Will keep adding weight as long as I can get all 50 reps in 10 minutes.
Pull-ups
4,4,4,5,5
Last edited by JohnHelton on Sat Nov 05, 2022 1:42 pm, edited 1 time in total.
- slowmotion
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Re: Helton's Log (531 Stuff)
Maybe experiment with grip width and stance? Or not?JohnHelton wrote: ↑Sat Nov 05, 2022 9:15 am
Notes: I'm not sure I am going to keep pressing as a 5/3/1 movement. My sciatica doesn't like it.
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Re: Helton's Log (531 Stuff)
Given the rods in my back and limited shoulder mobility, it is just a tough movement. I might just stay light with high rep. Treat it like a bodybuilder movement.slowmotion wrote: ↑Sat Nov 05, 2022 11:48 amMaybe experiment with grip width and stance? Or not?JohnHelton wrote: ↑Sat Nov 05, 2022 9:15 am
Notes: I'm not sure I am going to keep pressing as a 5/3/1 movement. My sciatica doesn't like it.
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Re: Helton's Log (531 Stuff)
Worth a try, if your shoulders agree with it.JohnHelton wrote: ↑Sat Nov 05, 2022 12:01 pmGiven the rods in my back and limited shoulder mobility, it is just a tough movement. I might just stay light with high rep. Treat it like a bodybuilder movement.slowmotion wrote: ↑Sat Nov 05, 2022 11:48 amMaybe experiment with grip width and stance? Or not?JohnHelton wrote: ↑Sat Nov 05, 2022 9:15 am
Notes: I'm not sure I am going to keep pressing as a 5/3/1 movement. My sciatica doesn't like it.
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Re: Helton's Log (531 Stuff)
Maybe incline bench? That would arguably transfer to bench better too. Or some other further removed bench variation? Like a floor press or something? I could suggest JM press but I'm very biased.JohnHelton wrote: ↑Sat Nov 05, 2022 9:15 am 531 - 1.2.4
Saturday, November 5, 2022
BW: 87.3 kg - retaining a bunch of water for some reason
Press:
in kg
42.5 x 3
50 x 3
55 x 8 @ 9 (e1RM = 70/154)
42.5 x 5 x 4
Notes: I'm not sure I am going to keep pressing as a 5/3/1 movement. My sciatica doesn't like it.
Bench Press (BBB)
67.5 kg x 10 x 5
Notes: 10 minutes total. Nice pump. Will keep adding weight as long as I can get all 50 reps in 10 minutes.
Pull-ups
4,4,4,5,5
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Re: Helton's Log (531 Stuff)
I would love to do incline, but I don't have an adjustable bench at home. I think I am just going to do lateral raises, etc. for the medial delts. Day 4 will just be another bench day, focused on hypertrophy.MarkKO wrote: ↑Sat Nov 05, 2022 1:56 pmMaybe incline bench? That would arguably transfer to bench better too. Or some other further removed bench variation? Like a floor press or something? I could suggest JM press but I'm very biased.JohnHelton wrote: ↑Sat Nov 05, 2022 9:15 am 531 - 1.2.4
Saturday, November 5, 2022
BW: 87.3 kg - retaining a bunch of water for some reason
Press:
in kg
42.5 x 3
50 x 3
55 x 8 @ 9 (e1RM = 70/154)
42.5 x 5 x 4
Notes: I'm not sure I am going to keep pressing as a 5/3/1 movement. My sciatica doesn't like it.
Bench Press (BBB)
67.5 kg x 10 x 5
Notes: 10 minutes total. Nice pump. Will keep adding weight as long as I can get all 50 reps in 10 minutes.
Pull-ups
4,4,4,5,5
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Re: Helton's Log (Ramping Sets)
Ramp - 1.1.1
Tuesday 8 Nov 2022, 06:30
BW: 87.4 kg - weight is going up fast. probably water, but time will tell.
Squat (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 87.5 kg × 5 [Warm-up]
Set 3: 115 kg × 3 [Warm-up]
Set 4: 130 kg × 1 [Warm-up]
Set 5: 145 kg × 5
Set 6: 152.5 kg × 5
Set 7: 160 kg × 5 @ 7 (e1RM = 205/452)
Notes: Total stress - 1.39
Romanian Deadlift (Barbell)
Set 1: 87.5 kg × 10
Set 2: 87.5 kg × 10
Set 3: 87.5 kg × 10
Session Notes: I decided to switch back to ramping sets from 5/3/1. This just makes more sense to me than that program. I'm going to try to exercise some discipline and start lower volume, adding more as necessary to drive strength gains. Normally, I would do at least a couple backoff sets on squat, but I want to see what happens without that additional work. I am keeping all the accessory work the same.
Tuesday 8 Nov 2022, 06:30
BW: 87.4 kg - weight is going up fast. probably water, but time will tell.
Squat (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 87.5 kg × 5 [Warm-up]
Set 3: 115 kg × 3 [Warm-up]
Set 4: 130 kg × 1 [Warm-up]
Set 5: 145 kg × 5
Set 6: 152.5 kg × 5
Set 7: 160 kg × 5 @ 7 (e1RM = 205/452)
Notes: Total stress - 1.39
Romanian Deadlift (Barbell)
Set 1: 87.5 kg × 10
Set 2: 87.5 kg × 10
Set 3: 87.5 kg × 10
Session Notes: I decided to switch back to ramping sets from 5/3/1. This just makes more sense to me than that program. I'm going to try to exercise some discipline and start lower volume, adding more as necessary to drive strength gains. Normally, I would do at least a couple backoff sets on squat, but I want to see what happens without that additional work. I am keeping all the accessory work the same.
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Re: Helton's Log (Ramping Sets)
Ramp - 1.1.2
Wednesday 9 Nov 2022, 07:09
BW: 87.5 kg
Bench Press (Barbell)
Set 1: 42.5 kg × 5 [Warm-up]
Set 2: 62.5 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 95 kg × 1 [Warm-up]
Set 5: 105 kg × 5
Set 6: 110 kg × 5 @ 7.0
Set 7: 112.5 kg × 5 @ 7.0 (e1RM = 144/317)
Set 8: 102.5 kg × 5
Notes: Total Stress - 1.9. Strength was down a bit today as well. I'm not sure why.
Bent Over Row (Barbell)
Set 1: 40 kg × 17
Set 2: 40 kg × 17
Set 3: 40 kg × 17
Wednesday 9 Nov 2022, 07:09
BW: 87.5 kg
Bench Press (Barbell)
Set 1: 42.5 kg × 5 [Warm-up]
Set 2: 62.5 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 95 kg × 1 [Warm-up]
Set 5: 105 kg × 5
Set 6: 110 kg × 5 @ 7.0
Set 7: 112.5 kg × 5 @ 7.0 (e1RM = 144/317)
Set 8: 102.5 kg × 5
Notes: Total Stress - 1.9. Strength was down a bit today as well. I'm not sure why.
Bent Over Row (Barbell)
Set 1: 40 kg × 17
Set 2: 40 kg × 17
Set 3: 40 kg × 17