Helton's Log

[JohnHelton]

4/28/18

DL:
1x1@6, 3x6@70%
445x1 @ 6
360x6x3
rest - on the 4:30

CGBP:
3x10 @ 60%
175x10
175x10
175x9 @ 10
rest - on the 2:30

SQ:
3x8 @ 60%
275x8x3 - 8s on squat are hard.
rest - on the 3:30

My adductor didn't bother me. Must have just cramped last workout. Wasn't a real strain.

[Wilhelm]

Non injuries are the best injuries.
Glad to see you are feeling well.

[JohnHelton]

Non injuries are the best injuries.
Glad to see you are feeling well.

Absolutely. I fear injury, since that can be the biggest impediment to progress. Knock on wood: strength training has been very good to me in that regard. I had so many injuries when I was an endurance athlete.

[JohnHelton]

Some tweaks to the microcycle for this week:

Day 1:
SQ 1x1@7, 4x6@70%
BP 4x10 @ 60%
RDL 3x6 @ 70%

Day 2:
SQ 3x8 @ 58%
BP 1x1@7.5, 5x6@75%
SUMO 3x6 @ 73%

Day 3:
SQ 3x8 @ 63%
CGBP 3x10 @ 60%
DL 1x1@7, 3x6@70%

ETA: Skrew it. I'm just going to do 2WK MM.

[JohnHelton]

5/1/18

2 Week MM - WK1D1

BW: 207

If you can't beat'em, join'em. I got tire of thinking about my own programming. Distraction. I find it all very interesting, but it is hard to program for yourself. Plus, I really wanted to try @Hanley's MM. Thus:

SQ:
6x5x320 (70%) with 2 min rest

BP:
7x5x205 (70%) with 2 min rest

Chin-ups:
10 minute density block - 42 reps (9x4, 1x6)

That is the least amount of rest I have ever attempted with that much weight on the bar for squat. It was challenging, but the weight kept moving. Good sign.

[JohnHelton]

5/2/18

2 Week MM - WK1D2

BW: 205.1

Started working with www.avatarnutrition.com for my macros. We will see how that goes. Can I be disciplined enough.

LISS in the morning. 30 min walk at 3 mph on treadmill at 7 degree incline.

Press in the afternoon. 1@9 turned out to only be 180 lbs. Misgrooved it or just tired from yesterday? I don't know, but it barely went up. 22 reps at 135 lbs. for the 7 min. density block.

[JohnHelton]

5/3/18

2 Week MM - WK1D3

BW: 203.5

SQ:
3@60%, 2 @70%, 2x1@77.5%, 1@82%, 1@90%
275x3
325x2
355x1x2
390x1
415x1
Moved really well.

BP:
3@60%, 2 @70%, 2x1@77.5%, 1@82%, 1@92%
175x3
205x2
225x1x2
250x1
270x1
Also moved really well.

Didn't do the CGBP. Workout took long enough as it was.

DL:
1x1 @ 90%, 5x4 @ 75%
Tried to get 470 and couldn't get it off the ground. That sucked. Hit 425 in warm-up pretty easily.
355x4x5

[JohnHelton]

Just documenting my failures:

[JohnHelton]

5/5/18

2 Week MM - WK1D4

BW: 204.2

SQ:
5x3 @ 80%
5x3 @ 370

BP:
4 x (3 @ 80% TnG, 1 @ 80% Paused)
4 x (3 @ 235 TnG, 1 @ 235 Paused)

SGDL:
4x5 @ 55% of conventional
4x5 @ 260

[JohnHelton]

5/7/18

2 Week MM - WK2D1.1

BW: 203.4

BP:
3x4 @ 220
4x3 @ 220
2 min. rest

Chins:
10 density - 43 reps (7x4, 3x5)

[JohnHelton]

5/8/18

2 Week MM - WK2D1.2

BW: 203.0

SQ:
3x4 @ 345 (75%), 4x3 @ 345 (75%)
2:30 rest. Got a little nasty at the end.

PR:
10 min. density block. 26 (4x2, 6x3) @ 135.

[JohnHelton]

5/9/18

2 Week MM - WK2D2.1

BW: 201.5 - Losing weight

BP:
1x3 @ 175 (60.0%)
1x2 @ 205 (70.0%)
2x1 @ 225 (77.5%)
1x1 @ 250 (85.0%)
1x1 @ 265 (90.0%)
1x1 @ 280 @ 8 (95%)
New e1RM = 303, up from 293.

CGBP: 3x8x190 (65%)

[JohnHelton]

5/10/18

2 Week MM - WK2D2.2

SQ:
1x3 @ 275 (60%)
1x2 @ 320 (70%)
2x1 @ 355 (77.5%)
1x1 @ 390 (85%)
1x1 @ 415 (90%)
1x1 @ 425 (92%)

Sumo DL:
1x1 @ 390 (92%?)
5x3 @ 335
Working on sumo. Just need to progress linearly as my body gets use to it.

[Wilhelm]

Nice!
That's pretty cool that your meet PR is so much higher than your gym PR.
I'm not to the point of venturing that far in a meet. Maybe as i gain experience.

I actually like the thought of my 2nd attempt being my training PR. Safe.

[JohnHelton]

Nice!
That's pretty cool that your meet PR is so much higher than your gym PR.

Thanks, @Wilhelm. I would say I'm a pretty conservative lifter. I haven't really pushed the heavy singles in the gym. Thus, when I'm in a meet, my attempts have actually been very smooth, probably leaving some weight on the platform. That is especially true for squat. Also, I have only been dedicated to lifting for just over a year. Thus, my true potential has been a moving target. I'm sure that is slowing down now.

On this attempt, I timed my descent vs. what I did in my last meet when I set my 445 squat PR. This descent was ~1.4 seconds. That one was just under 1 seconds. This one took over 2 seconds for the ascent. That one took ~1.6 seconds. For some reason, in a meet I have more of an aggressive attitude, which works for my form. I need to learn to be consistently aggressive and have the same approach to heavy singles in the gym. That is the practice part of this sport.

[JohnHelton]

5/12/18

2 Week MM - WK2D3.1

BW: 203.2

BP:
4x3 @ 240 (82%)
3x2 @ 240 (82%)

Short, easy day.

[JohnHelton]

5/13/18

2 Week MM - WK2D3.2

BW: 204.5

SQ:
3x3 @ 375 (82%)
3x2 @ 375 (82%)

SGDL:
4x5 @ 285 (60%)

[JohnHelton]

5/16/18

BW: 206.1

Deload week

SQ: 5x4 @ 315 (68%) - H-Value = 195
2 min. rest

BP: 5x4 @ 215 (72%) - H-Value = 255
2 min. rest

Reverse engineered this workout, targeting a 200 & 250 H-value. It felt just right for a deload.

[JohnHelton]

5/22/18

2 Week MM - WK2D1 - Cycle 2

BW: 202.9

Super Set (Every 2:30 on the 2:30)
- BP - 7x5 @ 215 (only intended to do 210, but it worked out fine).
- SQ - 6x5 @ 325

Chin-ups
- 10 minute density block - 44 reps ( 6x4, 4x5)

[JohnHelton]

5/24/18

2 Week MM - WK2D2 - Cycle 2

BW: 202.4

SUMO:
1x1 @ 405 (90%) - Sumo PR (though still 98 lbs. less than conventional)
4x4 @ 335 (75%)

CGBP:
4x8 @ 195 (75%)

Planned to only lift 385 lbs. on sumo for my single, but it just felt too easy, so I added another 20 lbs. That felt good too. Maybe a 7.5 RPE.