Helton's Competitive Training Log Helton's Competitive Training Log - Page 13

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Thread: Helton's Competitive Training Log

  1. #121
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    May 2016
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    Dallas, TX
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    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    • starting strength seminar february 2021
    Upper 1-2
    Friday, December 4, 2020
    BW: 91.6/201.9


    Bench Press - DDP (Barbell)
    108.9/240 10 @ 8
    108.9/240 8 @ 8.5
    102.1/225 9 @ 8
    102.1/225 8 @ 9
    Rx: Dynamic Double Progression - 4 x 8-10 @ 8


    Bent Over Row (Barbell)
    63.5/140 10 @ 7
    65.8/145 10 @ 8
    65.8/145 10 @ 9
    DDP - 3 x 8-10 @ 8

  2. #122
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    Lower 1-3
    Sunday, December 6, 2020
    BW: 92.2/203.3 - Hardly even trying to gain weight and it is moving up quickly.


    Squat - Volume (Barbell)
    152.5/336.2 x 4 x 8
    Grow muscles, grow.

  3. #123
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    Upper 1-3
    Monday, December 7, 2020
    BW: 92.3/203.5


    Bench Press - Volume (Barbell)
    108.9/240 x 4 x 8


    BW Chinups
    BW x 3 x 5
    BW x 2 x 15
    Every 0:30 for 20 rounds. Will add 5 reps total next time.

  4. #124
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    Lower 2-1
    Wednesday, December 9, 2020
    BW: 92.5/203.9


    Squat - Strength (Barbell)
    170.1/375 x 3
    174.6/385 x 3
    181.4/400 x 3 @ 7
    170.1/375 x 3 x 2
    I felt good about how the bar moved today. I'm trying to keep my tempo up as that seems to benefit my form. e1RM = 216.4/477.1

  5. #125
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    Upper 2-1
    Thursday, December 10, 2010
    BW: 92.5/203.9


    Bench Press - Strength (Barbell)
    120.2/265 x 3
    124.7/275 x 3
    131.5/290 x 3 @ 7.5 (shown)
    120.2/265 x 3 x 2
    e1RM = 154.4/340.4

    Strict Military Press (Barbell)
    49.9/110 x 14 @ 8
    54.4/120 x 10 @ 8
    54.4/120 x 8 @ 8
    Last edited by John Helton; 12-11-2020 at 09:31 AM.

  6. #126
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    Lower 2-2
    Saturday, December 12, 2020
    BW: 92.7/204.4


    Deadlift (sumo)
    202.5/446.4 x 3
    210/463.0 x 3
    217.5/479.5 x 3 @ 7
    202.5/446.4 x 3
    e1RM = 259.9/573.0
    Last edited by John Helton; 12-12-2020 at 03:13 PM.

  7. #127
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    Upper 2-2
    Sunday, December 13, 2020
    BW: 92.6/204.1 - I am counting calories again because my weight was ballooning up too fast. Holding calories to 3000/day for now.


    Bench Press - Volume (Barbell)
    110/242.5 x 10 @ 8
    107.5/237 x 9 @ 8
    102.5/226 x 10 @ 7
    100/220.5 x 10 @ 8.5
    More dynamic double progression for hypertrophy. This session was better than the first time, when I was having to feel out the right weights. Calculating the next workout is very simple. I will bump the first and third sets by 2.5 kg and repeat. Rx = 4 x 8-10 @ 8, bumping weight if I hit 10 @ 8. I’m really liking this format for hypertrophy. I’m using a DUP setup for bench (and squat). So this is the format one day per microcycle for bench and my accessory work.

  8. #128
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    Lower 2-3
    Tuesday, December 15, 2020
    BW: 92.8/204.6


    Squat - Volume (Barbell)
    154.2/340 x 4 x 8

  9. #129
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    Upper 2-3
    Wednesday, December 16, 2020
    BW: 92.9/204.8


    Bench Press - Volume (Barbell)
    110/242.5 x 4 x 10
    2:30 rest. This was never that challenging. I'm going to keep bumping the weight by about 2.5 lbs each time until the last set gets challenging.

    Chin-ups
    BW x 3 x 10
    BW x 2 x 10
    Every 0:30 for 20 rounds.
    Last edited by John Helton; 12-16-2020 at 05:51 PM.

  10. #130
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    starting strength coach development program
    Lower 3-1
    Friday, December 18, 2020
    BW: 93.1/205.2 - Just moved into the 105kg class


    Squat (Barbell)
    176.9/390 x 2
    181.4/400 x 2
    188.2/415 x 2 @ 7
    176.9/400 x 2 x 3
    I think this felt a little easier than an @7, but we will stick with that. Just inching up. e1RM = 217.5/479.6

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