Helton's Training Log

[John Helton]

7/25/16

First workout after vacation. Step back in weight.
SQ: 3x5x255
BP: 3x5x195
Chins: 8,8,7

Going to start doing some conditioning work. Strength on Mondays. Then short tempo running once per week. Sprints once per week. Then some CrossFit type workouts with Olympic lifting throw in. Am still focused on pushing progression, but the gains will be slower. Hopefully, they will continue to come. However, I would like to see some progression in my running (not LSD) as well as muscle endurance. SS has been amazing from increasing my strength, but one has to realize what one wants. I don't want to really get bigger and be a powerlifter. Looking to be a bit more like a decathlete...just a lot stronger.

[John Helton]

7/28/16

SQ: 3x5x260
OHP: 3x5x120
DL: 1x5x305

Still working up after a little reset. Ran a couple miles two days ago. Hadn't run in a couple of months. No DOMS from SS, but then I get DOMS from a short run. Glad to have been doing low-bar squats. Otherwise, I don't think my quads would have made it.

Video of my deadlifts. 305 lbs. deadlift for 5 reps - YouTube It wasn't too hard, but my grimace would say otherwise.

[John Helton]

8/2/16

SQ: 3x5x275
BP: 3x5x210
Chins: 9,8,6

Weights moved nicely today. Feels like the minor reset may help my continued progression. Chin-ups still suck. Had to grind for my last 6. Stuck at 23 total.

[John Helton]

8/5/16

Ran a couple of days ago, but didn't have DOMS this time. Instead, had issues with squats when my cheap Velcro belt broke at the bottom of rep 4, set 2. Felt like the air going out of all my tires at once. Was only repeating my PR weight. Thankfully, I was able to get the set done but it was unnerving. Borrowed a belt for the last set. The squats were hard today.

Then I got a call from my wife about something that made me really pissed off right before power cleans. Nothing she did. Other people. Power cleans were really easy today.

SQ: 3x5x280
OHP: 3x5x125
PCL: 5x3x155

[John Helton]

8/9/16

SQ: 3x5x285 - PR Set
BP: 3x5x215
Chins: 9,8,7

I'm noticing a pattern that my first lift of the week feels really strong. Second...not so much. And I'm only lifting twice per week.

[John Helton]

8/16/16

BW: 208
SQ: 5x5x215
CL: 3x5x130
DL: 1X5X325 - PR Set

Have started to cut. Just getting a little big.

[John Helton]

8/19/16

BP: 3x8x195
Chins: 9,8,6

[John Helton]

8/22/16

SQ: 3x5x255
OHP: 3x5x135 - PR Set
PCL: 5x3x160 - PR Set

OHP got a little tough for each of the last reps per set. Will slow down the increase.

Have been pulling the power cleans to my shoulders with no dip. In fact, I don't feel that I have the muscle memory to catch it in a dipped position. Will do down in weight next to practice the movement before going up in weight again.

[John Helton]

8/25/16

Front Squats: 3x5x185
BP: 3x5x220 - PR Set
Chins: 9,9,8

Mixing up the squats a bit as I'm restricting calories right now and really can't continue the LP on back squats. First front squats in a long time. Not too heavy, but generally awkward and uncomfortable. Will probably keep them in the mix for a while...at least until I restart the LP on back squats.

Got more chin-ups. Increased rest to 5 minutes from 3 minutes.

[John Helton]

8/29/16

SQ: 3x5x265
OHP: 3x5x137.5 - PR Set
DL: 5x3x335 - PR Set

I have to admit that I was pretty happy with these PR sets today. I've been trying to lose some weight, so my nutrition hasn't been optimal for setting new PRs. I'm sure that won't continue. The DL set was also about as taxing as any previous set I have ever done. For some reason, the press was relatively easy. On the squats, I reset a little while ago. Not because of failure, but because I felt like the weight was heavy enough that my form was breaking down. As I have moved back up, I have felt much stronger and my form feels much better.