Helton's Competitive Training Log Helton's Competitive Training Log - Page 15

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  1. #141
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    Chest + Back 2
    Saturday, January 9, 2021
    BW: 93/205


    Incline Bench Press (Barbell)
    Set 1: 205 lb 10 @ 8
    Set 2: 200 lb 9 @ 8.5
    Set 3: 195 lb 8 @ 8
    Set 4: 185 lb 9 @ 9


    Lat Pulldown (Cable)
    Set 1: 130 lb 11 @ 8
    Set 2: 130 lb 10 @ 8
    Set 3: 120 lb 11 @ 8
    Set 4: 120 lb 9 @ 8


    Bench Press (Dumbbell)
    Set 1: 60 lb 15 @ 8
    Set 2: 60 lb 12 @ 8
    Set 3: 60 lb 10 @ 8

  2. #142
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    Squat
    Monday, January 11, 2021
    BW: 92.8/204.6


    I am still tinkering with my programming for this cut. I realized that I can't stand to lift light weights all the time. So I'm just going to take the big compound lifts to an @7 to autoregulate with reps <=5, adding in more backoff sets as the reps go down. I'm still going to be doing a bunch of accessory work at higher reps.


    Squat felt pretty good today. Doing the high rep set last week helped to calibrate the weight.


    Squat (Barbell)
    Set 1: 165.6/365 5
    Set 2: 170.1/375 5
    Set 3: 176.9/390 5 @ 7
    Set 4: 165.6/365 5
    e1RM = 225.1/496.2


    Bicep Curl (Dumbbell)
    Set 1: 25 lb 16
    Set 2: 25 lb 16
    Set 3: 25 lb 11
    Set 4: 20 lb 14
    Much easier than last week.


    Flat Knee Raise
    Set 1: 16 reps
    Set 2: 14 reps
    Set 3: 13 reps
    Can't do sit-ups because of the rods in my back. Can't do handing knee raises because of shoulder impingement. But I can do these.

  3. #143
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    Bench
    Tuesday, January 12, 2021
    BW: 92.7/203.5


    Bench Press (Barbell)
    Set 1: 115.7/255 5
    Set 2: 117.9/260 5
    Set 3: 122.5/270 5 @ 7
    Set 4: 115.7/255 5
    e1RM = 155.8/343.5


    Incline Bench Press (Barbell)
    Set 1: 190 lb 10 @ 8.5
    Set 2: 190 lb 8 @ 9
    Set 3: 185 lb 7 @ 9
    A little decrease in weight given bench press beforehand.


    Bent Over Row (Barbell)
    Set 1: 140 lb 12 @ 7
    Set 2: 140 lb 12 @ 9
    Set 3: 135 lb 10 @ 8


    Overhead Press (Dumbbell)
    Set 1: 20 lb 16
    Set 2: 25 lb 14
    Set 3: 25 lb 10


    Triceps Extension (Cable)
    Set 1: 50 lb 15 @ 8
    Set 2: 50 lb 12 @ 8
    Set 3: 50 lb 11 @ 9

  4. #144
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    Deadlift
    Thursday, January 14, 2021
    BW: 92.5/203.9


    I'm glad that I settled on continuing to lift heavy. I will probably lose some strength as I cut, but that should be minimized. On the back side I should be in a good position to go for big numbers at a lighter weight. #powerbuilder


    Sumo Deadlift (Barbell)
    Set 1: 190.5/420 5
    Set 2: 195/430 5
    Set 3: 201.9/445 5 @ 6.5
    Set 4: 190.5/420 5
    These were pretty easy. Meant for an @7. Rated @6.5 just so the target goes up next time. e1RM = 261.2/575.9


    Lat Pulldown (Cable)
    Set 1: 120 lb 12 @ 8
    Set 2: 120 lb 11 @ 8
    Set 3: 120 lb 9 @ 9
    Set 4: 110 lb 10 @ 8
    Strength was a little down given deadlifts first.
    Last edited by John Helton; 01-14-2021 at 03:32 PM.

  5. #145
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    Press
    Saturday, January 16, 2021
    BW: 92.3/203.5


    Strict Military Press (Barbell)
    Set 1: 65.8/145 5
    Set 2: 68/150 5
    Set 3: 70.3/155 5 @ 7.5
    Set 4: 65.8/145 5
    This was a little tougher than I anticipated. I guess it has been almost 3 years since I lifted the press heavy. I expect the e1RM to go up even though I am in a calorie deficit. e1RM = 88/193.9


    Lateral Raise (Dumbbell)
    Set 1: 20 lb 13
    Set 2: 20 lb 11
    Set 3: 15 lb 15
    Set 4: 15 lb 13


    Bench Press (Dumbbell)
    Set 1: 70 lb 12 @ 8
    Set 2: 70 lb 11 @ 8
    Set 3: 70 lb 10 @ 9.5


    Chest Fly (Cable)
    Set 1: 30 lb 12
    Set 2: 25 lb 15
    Set 3: 25 lb 12

  6. #146
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    Squat
    Monday, January 18, 2021
    BW: 92.2/203.3


    Squat (Barbell)
    Set 1: 172.4/380 4
    Set 2: 176.9/390 4
    Set 3: 181.4/400 4 @ 7
    Set 4: 172.4/380 4
    e1RM = 223.4/492.4


    Bicep Curl (Dumbbell)
    Set 1: 30 lb 12 @ 8
    Set 2: 30 lb 10 @ 8
    Set 3: 25 lb 13 @ 9
    Set 4: 25 lb 10 @ 8

  7. #147
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    Bench
    Tuesday, January 19, 2021
    BW: 92.1/203


    Bench Press (Barbell)
    Set 1: 117.9/260 4
    Set 2: 124.7/275 4
    Set 3: 131.5/290 4 @ 8 (new rep PR)
    Set 4: 117.9/260 4
    e1RM = 156.8/345.7


    Incline Bench Press (Barbell)
    Set 1: 190 lb 10 @ 8
    Set 2: 185 lb 10 @ 9
    Set 3: 180 lb 9 @ 9


    Bent Over One Arm Row (Dumbbell)
    Set 1: 45 lb 10
    Set 2: 50 lb 10
    Set 3: 60 lb 10 @ 8


    Overhead Press (Dumbbell)
    Set 1: 25 lb 15
    Set 2: 25 lb 11
    Set 3: 20 lb 12


    Triceps Extension (Cable)
    Set 1: 53 lb 14 @ 8
    Set 2: 53 lb 13 @ 9
    Set 3: 53 lb 10 @ 10

  8. #148
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    Press
    Saturday, January 23, 2021
    BW: 91.7/202.2


    Strict Military Press (Barbell)
    Set 1: 68.0/150 4
    Set 2: 70.3/155 4
    Set 3: 72.6/160 4 @ 6.5
    Set 4: 68.0/150 4
    Much easier than last week. e1RM = 90.8/200.2


    Lateral Raise (Dumbbell)
    Set 1: 20 lb 14
    Set 2: 20 lb 12
    Set 3: 20 lb 10
    Set 4: 15 lb 12


    Bench Press (Dumbbell)
    Set 1: 80 lb 10 @ 8
    Set 2: 80 lb 9 @ 8
    Set 3: 80 lb 8 @ 9.5


    Chest Fly (Cable)
    Set 1: 30 lb 14 @ 8
    Set 2: 30 lb 12 @ 8
    Set 3: 30 lb 10 @ 8

  9. #149
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    Squat
    Monday, January 25, 2021
    BW: 91.4/201.5


    Had to get this done quickly so I cut the accessory work.


    Squat (Barbell)
    172.4/380 x 3 x 7
    Using e1RM = 224.5/495. Working sets done in 20 min.

  10. #150
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    starting strength coach development program
    Bench
    Wednesday, January 27, 2021
    BW: 91.2/201.1


    Bench Press (Barbell)
    117.9/260 lb 3 x 8
    e1RM = 154.7/341


    Chest Fly (Cable)
    Set 1: 30 lb 15
    Set 2: 35 lb 12
    Set 3: 35 lb 11


    Triceps Extension (Cable)
    Set 1: 53 lb 15
    Set 2: 57 lb 13
    Set 3: 57 lb 10
    Last edited by John Helton; 01-27-2021 at 10:17 AM.

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