Helton's Log

[JohnHelton]

2018-07-31

Development Cycle - W2

BW: 205.7

Squat with Belt
420 x 1 / 1 @ 8
390 x 3 / 3 @ 9
360 x 3 / 3 @ 7.5
360 x 3 / 3 @ 8
I'm starting to think I might need to work on customizing my RPE chart. 3@8 seems much more difficult than 1@8. I felt really good about how the bar moved at 420x1, but then I immediately hit a 9 RPE for 390x3 (390 being the calculated target given 420x1@8). Incidentally, I still need work on my squat form. Balance issues coming out of the hole.

2ct Pause Bench Press
205 x 6 / 6 @ 6
210 x 6 / 6 @ 7
215 x 6 / 6 @ 8
No issues.

Front Squat
115 x 10 / 10 @ 6
135 x 10 / 10 @ 7
145 x 10 / 10 @ 8
145 x 10 / 10 @ 8
Still getting use to these. Working on how I grip the bar as I seem to have long forearms, leading to uncomfortable wrists.

[cole]

for me it seems like every lift has its own % reduction that will determine an rpe level. i def have to take off a higher % from my top single for squats than i do for bench. ive discovered that keeping it the same across the board for all 3 lifts is a mistake.

[JohnHelton]

for me it seems like every lift has its own % reduction that will determine an rpe level. i def have to take off a higher % from my top single for squats than i do for bench. ive discovered that keeping it the same across the board for all 3 lifts is a mistake.

That definitely seems like a good approach. Obviously, it is a bit of trial and error.

[JohnHelton]

2018-08-01

GPP

BW: 205.8

LISS on the Treadmill
30 minutes, slowly increased the incline to 9.0 degrees while walking at 3.0 mph.

[JohnHelton]

2018-08-02

Development Cycle - W2

BW: 206.1

Bench Press
240 x 4 / 4 @ 6
250 x 4 / 4 @ 7
260 x 4 / 4 @ 8
No issues.

Dumbbell Flies
100 x 7 / 7 @ 7
90 x 7 / 7 @ 6
90 x 7 / 7 @ 6
Total weight, not per dumbbell. Went wider this time.

2ct Pause Squat
295 x 3 / 3 @ 6
310 x 3 / 3 @ 7
320 x 3 / 3 @ 8
320 x 3 / 3 @ 8
320 x 3 / 3 @ 8
Felt good.

[JohnHelton]

2018-08-03

GPP

BW: 205.1

Treadmill work. Started walking on the treadmill, increasing the speed from 3.0 mph by .2 mph every minute until 4.2 mph.

Time: 30:00
Distance: 2.16 miles
Average Pace: 13:53 min./mile
Average HR: 115
Max HR: 128

Interestingly, these numbers aren't as good a few weeks ago when I got back from vacation. Probably had more carbs in my system then since I ate like a pig on vacation. My body needs to adjust to burning fat better.

[Wilhelm]

Where did you vacation, @JohnHelton?

[JohnHelton]

@Wilhelm This was a big vacation summer for us. In June we visited family near Charleston and then met my extended family at the beach in Alabama for my parents' 50th wedding anniversary. That was two weeks. Then two weeks later, I drove with my wife and kids to Montana for a week in Bozeman. After our visit, our oldest daughter now wants to go to Montana State in Bozeman. She will graduate from high school this coming year. From Bozeman, we drove south to Breckenridge, CO for a week there. It was a really good trip.

[JohnHelton]

2018-08-05

Development Cycle - W2

BW: 206.2

Deadlift (sumo) with Belt
495 x 1 / 1 @ 8
445 x 3 / 3 @ 8
445 x 3 / 3 @ 8
445 x 3 / 3 @ 8
Gym PR by 30 lbs. over last week. First time pulling 5 plates in the garage. Just 7.6 lbs less than my meet PR. I'm just trying to listen to the RPEs without being too aggressive. I was afraid I had overshot here, but I don't think I did.

Floor Press
225 x 4 / 4 @ 6
235 x 4 / 4 @ 7
245 x 4 / 4 @ 8
First time doing these. Tried to be a little conservative with the weight.

Pendlay Row
155 x 12 / 12 @ 7
165 x 12 / 12 @ 8
175 x 12 / 12 @ 9

[cole]

That went up quick. Do you think doing sets of 3's is getting you stronger than the traditional fahves?

[JohnHelton]

@cole I don't know. Good question. I'm in the experimenting phase of RTS' Emerging Strategies. This is probably more of a peaking phase. I'm probably just realizing strength instead of building it. Or it's "skill acquisition". All I know is that the weight is going up.

[JohnHelton]

2018-08-07

Development Cycle - W3

BW: 205.6 lbs.

Squat with Belt
425 x 1 / 1 @ 8
385 x 3 / 3 @ 8
385 x 3 / 3 @ 8
385 x 3 / 3 @ 8
Tied gym PR, but moved much faster than last time.

2ct Pause Bench Press
205 x 4 / 4 @ 6
220 x 4 / 4 @ 6.5
235 x 4 / 4 @ 7.5
240 x 4 / 4 @ 8

Front Squat
135 x 10 / 10 @ 7
140 x 10 / 10 @ 8
150 x 10 / 10 @ 9
140 x 10 / 10 @ 9

[JohnHelton]

2018-08-08

GPP

BW: 205.6

30 minutes of LISS on treadmill. Started off trying to run at a slow pace, but I couldn't keep my HR down, so I switched to incline walking. I'm on a cut right now, so I think that may be taking its toll. I'm glad it hasn't affected my lifts yet.

[JohnHelton]

2018-08-09

Development Cycle - W3

BW: 204.9

Bench Press
235 x 4 / 4 @ 7
255 x 4 / 4 @ 8
270 x 4 / 4 @ 9
255 x 4 / 4 @ 8.5
Rep PR by 7.5 lbs.

Dumbbell Flies
90 x 7 @ 6
90 x 7 @ 6
90 x 7 @ 6

2ct Pause Squat
285 x 3 / 3 @ 6
305 x 3 / 3 @ 7
325 x 3 / 3 @ 8
325 x 3 / 3 @ 8
325 x 3 / 3 @ 8
The bar moved well, but these felt a bit achy. I may be starting to get a little tired at this point in the cycle.

[KoolaidMannn]

Congrats on the PR

[JohnHelton]

Congrats on the PR

Thanks, Colin. I'm a little surprised since I haven't been doing hardly any heavy work recently. I just went through that Starr protocol given the pec strain in June. Maybe volume is just what I needed.

[KoolaidMannn]

Congrats on the PR

Thanks, Colin. I'm a little surprised since I haven't been doing hardly any heavy work recently. I just went through that Starr protocol given the pec strain in June. Maybe volume is just what I needed.

Bigger pecs are always the answer

[JohnHelton]

2018-08-11

Development Cycle - W3

BW: 205.3

Deadlift (sumo) with Belt
405 x 1 / 1 @ 8
375 x 3 / 3 @ 8
375 x 3 / 3 @ 8
375 x 3 / 3 @ 8
Wow. That was a huge surprise. I couldn't crack 455 off the ground in warmup. Tried twice. Sucked. So I dropped the weight, and it still wasn't easy. I felt fine going into the workout, but I was admittedly a little low in motivation. Certainly an interesting data point. I started feeling the desire for a deload after my last workout. The squat/deadlift intensity is mentally wearing a bit on me. That being said, I don't think this fail was all mental. Another factor may be that I have been eating less over the past 5 days. Who knows.

Floor Press
230 x 4 / 4 @ 6
235 x 4 / 4 @ 7
245 x 4 / 4 @ 8
245 x 4 / 4 @ 8

[Wilhelm]

2018-08-11

Development Cycle - W3

BW: 205.3

Deadlift (sumo) with Belt
405 x 1 / 1 @ 8
375 x 3 / 3 @ 8
375 x 3 / 3 @ 8
375 x 3 / 3 @ 8
Wow. That was a huge surprise. I couldn't crack 455 off the ground in warmup. Tried twice. Sucked. So I dropped the weight, and it still wasn't easy. I felt fine going into the workout, but I was admittedly a little low in motivation. Certainly an interesting data point. I started feeling the desire for a deload after my last workout. The squat/deadlift intensity is mentally wearing a bit on me. That being said, I don't think this fail was all mental. Another factor may be that I have been eating less over the past 5 days. Who knows.

Floor Press
230 x 4 / 4 @ 6
235 x 4 / 4 @ 7
245 x 4 / 4 @ 8
245 x 4 / 4 @ 8

I had an off day out of the blue with deadlift last week.
I had been holding a small deficit for about a week and a half.
I kind of assumed i'd be fine since i was just consuming BF for the balance.

Seems like mystery abounds with that lift though.
Good call to adjust and get some work in.
I threw a mini tantrum and bailed from the session.

With a few days perspective i decided i'd just do what you did if i had trouble again.

[Wilhelm]

2018-08-11

Development Cycle - W3

BW: 205.3

Deadlift (sumo) with Belt
405 x 1 / 1 @ 8
375 x 3 / 3 @ 8
375 x 3 / 3 @ 8
375 x 3 / 3 @ 8
Wow. That was a huge surprise. I couldn't crack 455 off the ground in warmup. Tried twice. Sucked. So I dropped the weight, and it still wasn't easy. I felt fine going into the workout, but I was admittedly a little low in motivation. Certainly an interesting data point. I started feeling the desire for a deload after my last workout. The squat/deadlift intensity is mentally wearing a bit on me. That being said, I don't think this fail was all mental. Another factor may be that I have been eating less over the past 5 days. Who knows.

Floor Press
230 x 4 / 4 @ 6
235 x 4 / 4 @ 7
245 x 4 / 4 @ 8
245 x 4 / 4 @ 8

I had an off day out of the blue with deadlift last week.
I had been holding a small deficit for about a week and a half.
I kind of assumed i'd be fine since i was just consuming BF for the balance.

Seems like mystery abounds with that lift though.
Good call to adjust and get some work in.
I threw a mini tantrum and bailed from the session.

With a few days perspective i decided i'd just do what you did if i had trouble again.