Helton's Competitive Training Log

[John Helton]

MTOG - W2D2.1
Thursday, June 25, 2020
BW: 90.8 kg


Sumo Deadlift (Barbell)
Set 1: 70 kg × 5 [Warm-up]
Set 2: 100 kg × 3 [Warm-up]
Set 3: 135 kg × 1 [Warm-up]
Set 4: 170 kg × 1 [Warm-up]
Set 5: 205 kg × 1 [Warm-up]
Set 6: 225 kg × 1
Set 7: 235 kg × 1 @ 8
Set 8: 212.5 kg × 3
Set 9: 212.5 kg × 3 @ 7
Set 10: 217.5 kg × 2 @ 7


instagram.com/p/CB3LYG2AtKQ/


Romanian Deadlift (Barbell)
Set 1: 115 kg × 10
Set 2: 115 kg × 10
Set 3: 125 kg × 8
Set 4: 125 kg × 8 @ 7

[skid]

No trouble with the deadlift today!

[John Helton]

No trouble with the deadlift today!

No, Skid. Last week was just another weird blip. I felt good. Now I just need to get back into a calorie surplus. I think with that there should be a big PR on the horizon.

[John Helton]

MTOG - W2D2.2
Friday, June 26, 2020
BW: 90.5 kg

Bench Press (Barbell)
Set 1: 35 kg × 5 [Warm-up]
Set 2: 55 kg × 3 [Warm-up]
Set 3: 70 kg × 1 [Warm-up]
Set 4: 90 kg × 1 [Warm-up]
Set 5: 110 kg × 1 [Warm-up]
Set 6: 120 kg × 4 @ 7
Set 7: 125 kg × 4 @ 8.5
Set 8: 125 kg × 4 @ 9.5

High Pin Bench Press (Barbell)
Set 1: 140 kg × 3 @ 10
Set 2: 132.5 kg × 3 @ 8
Set 3: 135 kg × 3 @ 10

Bent Over Row (Barbell)
Set 1: 62.5 kg × 12
Set 2: 67.5 kg × 10
Set 3: 75 kg × 8 @ 9
Set 4: 77.5 kg × 6 @ 8

Skullcrusher (Barbell)
Set 1: 33.6 kg × 12
Set 2: 37.6 kg × 10
Set 3: 40.1 kg × 8 @ 9
Set 4: 40.1 kg × 5 @ 10

[John Helton]

MTOG - W2D3.1
Saturday, June 27, 2020
BW: 90.7 kg

Squat (Barbell)
Set 1: 55 kg × 5 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 105 kg × 1 [Warm-up]
Set 4: 130 kg × 1 [Warm-up]
Set 5: 160 kg × 1 [Warm-up]
Set 6: 175 kg × 1
Set 7: 185 kg × 1 @ 9.5
Set 8: 185 kg × 1 @ 8.5
Set 9: 167.5 kg × 3 @ 7
Set 10: 167.5 kg × 3 @ 7
Set 11: 172.5 kg × 2 @ 6.5

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[John Helton]

MTOG - W2D3.2
Sunday, June 28, 2020
BW: 90.8 kg


Bench Press (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 80 kg × 1 [Warm-up]
Set 4: 100 kg × 1 [Warm-up]
Set 5: 115 kg × 1 [Warm-up]
Set 6: 130 kg × 1
Set 7: 137.5 kg × 1 @ 8
Set 8: 142.5 kg × 1 @ 9.5

YouTube
YouTube



Wide Pull Up
Set 1: 4 reps
Set 2: 4 reps


Pull Up
Set 1: 6 reps
Set 2: 6 reps


Narrow Grip Pull Up
Set 1: 7 reps
Set 2: 7 reps

[John Helton]

MTOG - W3D1.1
Monday, June 29, 2020
BW: 90.8 kg


SSB (Barbell)
Set 1: 45 kg × 5 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 95 kg × 1 [Warm-up]
Set 4: 115 kg × 1 [Warm-up]
Set 5: 140 kg × 1 [Warm-up]
Set 6: 155 kg × 3 @ 6
Set 7: 160 kg × 3 @ 7
Set 8: 165 kg × 3 @ 7.5
Set 9: 165 kg × 3 @ 7.5
Set 10: 165 kg × 2 @ 8

YouTube
YouTube

[John Helton]

MTOG - W3D3.2
Tuesday, June 30, 2020
BW: 90.9 kg


Bench Press (0-4-0)
Set 1: 35 kg × 5 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 65 kg × 1 [Warm-up]
Set 4: 85 kg × 1 [Warm-up]
Set 5: 100 kg × 1 [Warm-up]
Set 6: 110 kg × 3
Set 7: 117.5 kg × 3 @ 7.5
Set 8: 120 kg × 3 @ 7.5
Set 9: 120 kg × 2 @ 8


Bench Press (Barbell)
Set 1: 117.5 kg × 3 @ 6
Set 2: 117.5 kg × 3 @ 7.5
Set 3: 117.5 kg × 3 @ 8.5


Wide Pull Up
Set 1: 4 reps
Set 2: 4 reps


Pull Up
Set 1: 6 reps
Set 2: 6 reps


Narrow Grip Pull Up
Set 1: 8 reps
Set 2: 7 reps @ 10

[John Helton]

MTOG - W3D2.1
Wednesday, July 1, 2020
BW: 90.8 kg


Sumo Deadlift (Barbell)
Set 1: 65 kg × 5 [Warm-up]
Set 2: 100 kg × 3 [Warm-up]
Set 3: 130 kg × 1 [Warm-up]
Set 4: 165 kg × 1 [Warm-up]
Set 5: 195 kg × 1 [Warm-up]
Set 6: 217.5 kg × 1
Set 7: 232.5 kg × 1
Set 8: 237.5 kg × 1 @ 8.5
Set 9: 215 kg × 3 @ 7
Set 10: 215 kg × 2
Set 11: 215 kg × 2

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Romanian Deadlift (Barbell)
Set 1: 120 kg × 10
Set 2: 120 kg × 10
Set 3: 130 kg × 8
Set 4: 130 kg × 8 @ 7.5

[John Helton]

MTOG - W3D2.2
Thursday, July 2, 2020
BW: 90.7 kg


Bench Press (Barbell)
Set 1: 35 kg × 5 [Warm-up]
Set 2: 55 kg × 3 [Warm-up]
Set 3: 70 kg × 1 [Warm-up]
Set 4: 90 kg × 1 [Warm-up]
Set 5: 110 kg × 1 [Warm-up]
Set 6: 120 kg × 4
Set 7: 122.5 kg × 4 @ 8
Set 8: 122.5 kg × 4 @ 8.5


High Pin Bench Press (Barbell)
Set 1: 130 kg × 3 @ 6
Set 2: 135 kg × 3 @ 7
Set 3: 140 kg × 3 @ 9.5


Bent Over Row (Barbell)
Set 1: 62.5 kg × 12
Set 2: 67.5 kg × 10
Set 3: 72.5 kg × 8
Set 4: 72.5 kg × 10 @ 10