Helton's Training Log

[John Helton]

5/11/17

BW: 203
DL: 315x5
Front SQ: 140x10x3
RDL: 100x10x3
Hanging Knee Raises: 11x5

Very happy with my deadlifts today. No issues at all. They feel so much lighter than when I was in this territory before doing SS. I have really been paying attention to my macros, and doing One Lift Per Day is giving me plenty of time to recover. Right now, it feels like I'm a long way from playing out my LP. Knock on wood. Given these gain, I should probably be pushing my squats a bit more.

BTW, the front squats are fun, but I think they are a good assistance lift to my heavy low bar squats earlier in the week.

[John Helton]

5/12/17

BW: 203
OHP: 125x5x3
BP: 150x10x3
Assisted Chin-Ups: 140x12, 160x8x2
Curls: 45x12x2, 50x8

Meet another SS guy in the gym this morning. Only person I had seen doing full squats. Plus they were low bar. Was like a breath of fresh air after being surrounded by knuckle-heads.

[John Helton]

5/15/17

BW: 203
BP: 205x5x3
DB Flies: 40x10x3
Incline Bench Barbell: 110x12, 115x12, 120x8

Moved bench ahead of squats this week per recommendation in PPST3.

[John Helton]

5/16/17

BW: 203
SQ: 265x5x3 - First set: Low bar squat - 265 lbs. for 5 reps - YouTube
Back extensions: BW+15x10x3

Squats felt great except for my last set. I lost focus. Can't really do that with 265 lbs on your back. The first two sets felt easy, so I wasn't really concentrating at all on the last set. Lesson learned. Still made all the reps though.

[John Helton]

5/18/17

BW: 204
OHP: 130x5x3
BP: 155x10x3
Lat Pull Downs: 120x12x2, 140x8

Press wasn't easy, but I got each of them up. Getting close to my PR from last summer.

[John Helton]

5/20/17

DL: 325x5
Front SQ: 145x10x3
RDL: 115x10x3
Hanging Knee Raises: 5 set of 12

Over indulged yesterday which I think made this workout a little harder. That being said, I wasn't really close to failure. I think my front squat form is improving which makes that exercise easier.

[John Helton]

5/22/17

BW: 207
BP: 210x5x3
Incline BP: 120x12, 125x12, 130x10
DB Flys: 40x10x2, 40x7

Seems strange that my incline keeps getting stronger at these higher reps. Probably just a novice phenomenon. No problems with bench.

I feel that I'm getting a bit fat at this point. Not super happy about that.

[John Helton]

5/23/17

BW: 205
SQ: 275x5x3
Back Extensions: BW+25x10x3

Wasn't super happy with my form on the first two sets. I think I was lowering a bit quickly, giving me too much momentum at the bottom. Slowed down on the last set and felt much more in control, allowing me to focus on my hip drive.

[John Helton]

5/25/17

BW: 205
OHP: 135x5x3
BP: 160x10x3
Chins: 7,6,5

Press was good. Just 2.5 lbs from my PR. Plan to do 140 lbs next time and blow through it. Chin-ups were terrible. So much worse than where I use to be. They obviously need work.

[John Helton]

5/27/17

DL: 340x5 - PR
Front SQ: 150x10x3
RDL: 120x10x3
Hanging Knee Raises: 12x5

First PR in a long time. Felt great. Should have more coming in the coming weeks.