I have been doing Slingshot bench in this slot, but I decided I need more volume work on my chest. Last rep was @9. Every 2:30.
Bench Press (Barbell)
105/231.5 x 5 x 8
10-18-2020, 01:08 PM
John Helton
Cardio - W2D2
Sunday, October 18, 2020
BW: 91.8/202.4
Treadmill
W: 10 min
(R: 2 min, W: 2 min) x 3
W: 10 min
W pace - 3.2 mph, R pace - 6.0 mph
10-19-2020, 11:01 AM
John Helton
Monday, October 19, 2020
BW: 91.4/201.5
Making a pretty big change here. Given my work schedule, I'm taking my foot of the accelerator in terms of getting as strong as possible. I just need really quick workouts. Plus, I need to be focused on work. Thus, I'm going to cut hard (that doesn't take time) and do hypertrophy work.
These high rep squats were cardio and burned. Started here at 50% x 10 x 4.
Squat (Barbell)
111/245 x 10 x 4
10-20-2020, 04:41 PM
John Helton
Tuesday, October 20, 2020
BW: 90.8/200.2
Close Grip Bench Press (Barbell)
79.4/175 x 4 x 10
Strict Military Press (Barbell)
37.4/82.5 × 10
40.8/90 × 10
43.1/95 × 11 @ 9.5
e1RM = 62.1/137
Top
10-22-2020, 12:48 PM
John Helton
Thursday, October 22, 2020
BW: 90.7/200.0
Sumo Deadlift (Barbell)
163.3/360 x 4 x 8
Every 2:30
10-23-2020, 03:07 PM
John Helton
Friday, October 23, 2020
BW: 90.6/199.7
Bench Press (barbell)
88.5/195 x 4 x 10
Strict Row (barbell)
61.2/135 x 10 x 3
10-25-2020, 12:44 PM
John Helton
Sunday, October 25, 2020
BW: 90.2/198.9
SSB (Barbell)
120/265 x 4 x 8
10-26-2020, 04:27 PM
John Helton
Monday, October 26, 2020
BW: 90.2/198.9
Bench Press (Barbell)
70.3/155 x 8 x 10
Light but this may get hard before the 10 sets of 4 reps. Every 2:00.