Helton's Competitive Training Log Helton's Competitive Training Log - Page 14

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  1. #131
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    • starting strength seminar april 2021
    • starting strength seminar june 2021
    • starting strength seminar august 2021
    Upper 3-1
    Saturday, December 19, 2020
    BW: 93.3/205.7


    Bench Press (Barbell)
    125/275.6 x 2
    132.5/292.1 x 2
    140/308.6 x 2 @ 8-8.5 (2 rep PR) (shown)
    125/275.6 x 2 x 3
    e1RM = 157/346


    Strict Military Press (Barbell)
    57.5/126.8 x 10 @ 7
    57.5/126.8 x 9 @ 8.5
    55/121.3 x 10 @ 9

  2. #132
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    Lower 3-2
    Tuesday, December 22, 2020
    BW: 93.5/206.1


    ���� 10kg / 22lbs PR ����
    I hadn’t planned to do this today. Just went a little off script to see if I could get another PR before the end of the year. Coach thought it moved like an opener. I'll take that. Hoping for some big numbers in 2021.


    Deadlift
    215/474 x 1
    230/507 x 1
    255/562.2 x 1 (shown - 10kg PR)
    210/463 x 2 x 2
    Last edited by John Helton; 12-22-2020 at 05:08 PM.

  3. #133
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    Upper 3-2
    Wednesday, December 23, 2020
    BW: 93.5/206.1


    Bench Press - Hypertrophy
    112.5/248 x 9 @ 8
    107.5/237 x 10 @ 8
    105/231.5 x 9 @ 8
    100/220.5 x 10 @ 7.5
    I was a little tired, so I skipped rows. I think I will take the next couple of days off. Mentally, I feel like I need a deload.

  4. #134
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    Lower 3-3
    Monday, December 28, 2020
    BW: 93.4/205.9 - I finally feel like I have gotten my weight gain under control. Added 50 calories per day this week (to 3,050) since I seem to be stalling/going backwards.


    Squat (Barbell)
    155/341.7 x 4 x 8
    This felt pretty good. I will take it up to 157.5 kg next time.

  5. #135
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    Upper 3-3
    Tuesday, December 29, 2020
    BW: 93.6/206.4


    Bench - Volume
    115/253.5 x 4 x 8
    Every 2:30. Last rep was @ 8.


    Chin-ups
    BW x 9 @ 8
    BW x 7 @ 7.5
    BW x 7 @ 9
    I plan to add sets when I can get 10 reps for each set.

  6. #136
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    Chest + Back 2
    Friday, January 1, 2021
    BW: 93.8/206.8


    Incline Bench Press (Barbell)
    Set 1: 165 lb 15 @ 8
    Set 2: 195 lb 10 @ 8
    Set 3: 195 lb 8 @ 8
    Set 4: 185 lb 9 @ 8.5


    Lat Pulldown (Cable)
    Set 1: 110 lb 14 @ 8
    Set 2: 120 lb 10 @ 8
    Set 3: 120 lb 8 @ 8


    Bench Press (Dumbbell)
    Set 1: 60 lb 13 @ 8
    Set 2: 70 lb 8 @ 8
    Set 3: 70 lb 8 @ 9.5


    Treadmill
    3.0 mph at 3% incline for 30 minutes

  7. #137
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    Legs 2
    Sunday, January 3, 2021
    BW: 93.5/206.1


    Deadlift - Conventional (Barbell)
    Set 1: 150 kg 5
    Set 2: 150 kg 5
    Set 3: 150 kg 5
    Set 4: 150 kg 5
    Set 5: 150 kg 5


    Notes: Set e1RM at 205/452 since I haven’t pulled conventional in ages. Felt okay. Maybe a bit easy. Will push e1RM up.








    SSB (Barbell)
    Set 1: 100 kg 8
    Set 2: 100 kg 8


    Notes: Small pause at the bottom. Working on good form, quad tension. Really gave me a headache though. Will go down in weigh until this starts to feel good.


    Treadmill
    3.0 mph at 3% grade for 30 minutes.

  8. #138
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    Chest + Back 1
    Tuesday, January 5, 2021
    BW: 93.2/205.5


    Bench Press - DDP (Barbell)
    Set 1: 245 lb 10 @ 8
    Set 2: 240 lb 9 @ 8
    Set 3: 230 lb 9 @ 9.5
    Set 4: 225 lb 7 @ 9.5


    Notes: Not stronger.


    Chest Fly (Cable)
    Set 1: 30 lb 14 @ 8
    Set 2: 30 lb 10 @ 8
    Set 3: 25 lb 11 @ 8


    Bent Over Row (Barbell)
    Set 1: 150 lb 10 @ 8
    Set 2: 150 lb 10 @ 9
    Set 3: 145 lb 10 @ 8.5

  9. #139
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    Legs 1
    Wednesday, January 6, 2021
    BW: 93.2/205.5


    Just a little high rep testing. I'm a mental baby, so maybe this pain will help me get over it. I found these two sets to be unpleasant.


    Squat (Barbell)
    165.6/365 x 9 @ 9


    RDL (Barbell)
    142.9/315 x 11 @ 8.5

  10. #140
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    starting strength coach development program
    Shoulders + Arms
    Thursday, January 7, 2021
    BW: 93.2/205.5


    Strict Military Press (Barbell)
    Set 1: 135 lb 10 @ 8.5
    Set 2: 130 lb 9 @ 9
    Set 3: 125 lb 8 @ 8
    Set 4: 120 lb 8 @ 8


    Lateral Raise (Dumbbell)
    Set 1: 20 lb 12 @ 8
    Set 2: 20 lb 11 @ 8
    Set 3: 20 lb 10 @ 8.5
    Set 4: 20 lb 10 @ 9


    Triceps Extension (Cable)
    Set 1: 43 lb 20 @ 8
    Set 2: 50 lb 15 @ 8
    Set 3: 53 lb 11 @ 8
    Set 4: 53 lb 9 @ 8.5


    Bicep Curl (Dumbbell)
    Set 1: 20 lb 16 @ 8
    Set 2: 25 lb 12 @ 8
    Set 3: 25 lb 10 @ 8
    Set 4: 20 lb 10 @ 8


    Chest Fly (Cable)
    Set 1: 25 lb 20 @ 8
    Set 2: 25 lb 16 @ 8
    Set 3: 25 lb 12 @ 8

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