Helton's Competitive Training Log

[John Helton]

Awesome meet John! PR's all the way; Have to be happy with that!

Thanks, Skid. I need to compete more often. It was a lot of fun.

[John Helton]

Easing Back - 1.1
Wednesday, August 19, 2020
BW: 90.2 kg - Lost a bit of weight on my motorcycle vacation.


Squat (Barbell)
Set 1: 35 kg × 5 [Warm-up]
Set 2: 52.5 kg × 3 [Warm-up]
Set 3: 70 kg × 1 [Warm-up]
Set 4: 87.5 kg × 1 [Warm-up]
Set 5: 105 kg × 1 [Warm-up]
Set 6: 120 kg × 3
Set 7: 125 kg × 3
Set 8: 125 kg × 3
Set 9: 125 kg × 3
Set 10: 125 kg × 3
Used my speed device to target .67 m/s. That should correspond to about 60%.


Sumo Deadlift (Barbell)
Set 1: 70 kg × 1 [Warm-up]
Set 2: 120 kg × 1 [Warm-up]
Set 3: 140 kg × 5


Was targeting about 60% for these lifts today. My plan is to just keep bumping the % up through next week. Afterwards, I will start a real program.

[John Helton]

Easing Back 1.2
Thursday, August 20, 2020
BW: 90.2 kg


Bench Press (Barbell)
Set 1: 42.5 kg × 5 [Warm-up]
Set 2: 55 kg × 3 [Warm-up]
Set 3: 70 kg × 1 [Warm-up]
Set 4: 82.5 kg × 3
Set 5: 82.5 kg × 3
Set 6: 82.5 kg × 3
Set 7: 82.5 kg × 3
Set 8: 82.5 kg × 3


21 minute workout.

[John Helton]

Easing Back - 2.1
Friday, August 21, 2020


Squat (Barbell)
Set 1: 65 kg × 5 [Warm-up]
Set 2: 85 kg × 3 [Warm-up]
Set 3: 107.5 kg × 1 [Warm-up]
Set 4: 127.5 kg × 3
Set 5: 127.5 kg × 3
Set 6: 127.5 kg × 3
Set 7: 127.5 kg × 3
Set 8: 127.5 kg × 3


Sumo Deadlift (Barbell)
Set 1: 75 kg × 3 [Warm-up]
Set 2: 105 kg × 1 [Warm-up]
Set 3: 130 kg × 1 [Warm-up]
Set 4: 152.5 kg × 5


I took it a bit easy today as I'm sore from workout on Wednesday.

[John Helton]

Easing Back - 2.2
Saturday, August 22, 2020
BW: 90.7 kg


Bench Press (Barbell)
Set 1: 45 kg × 5 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 75 kg × 1 [Warm-up]
Set 4: 90 kg × 3
Set 5: 90 kg × 3
Set 6: 90 kg × 3
Set 7: 90 kg × 3
Set 8: 90 kg × 3

[John Helton]

Easing Back - 3.1
Monday, August 24, 2020
BW: 90.8 kg


Squat (Barbell)
Set 1: 95 lb × 5 [Warm-up]
Set 2: 135 lb × 3 [Warm-up]
Set 3: 185 lb × 1 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 305 lb × 3
Set 7: 305 lb × 3
Set 8: 305 lb × 3
Set 9: 305 lb × 3
Set 10: 305 lb × 3


Sumo Deadlift (Barbell)
Set 1: 160 lb × 3 [Warm-up]
Set 2: 215 lb × 1 [Warm-up]
Set 3: 270 lb × 1 [Warm-up]
Set 4: 325 lb × 1 [Warm-up]
Set 5: 360 lb × 5

[John Helton]

Easing Back - 3.2
Tuesday, August 25, 2020
BW: 90.8 kg


Bench Press (Barbell)
Set 1: 45 kg × 5 [Warm-up]
Set 2: 57.5 kg × 1 [Warm-up]
Set 3: 72.5 kg × 1 [Warm-up]
Set 4: 90 kg × 1 [Warm-up]
Set 5: 97.5 kg × 3
Set 6: 97.5 kg × 3
Set 7: 97.5 kg × 3
Set 8: 97.5 kg × 3
Set 9: 97.5 kg × 3

[John Helton]

Easing Back - 4.1
Wednesday, August 26, 2020
BW: 90.8 kg


Squat (Barbell)
Set 1: 95 lb × 5 [Warm-up]
Set 2: 140 lb × 3 [Warm-up]
Set 3: 190 lb × 1 [Warm-up]
Set 4: 235 lb × 1 [Warm-up]
Set 5: 285 lb × 1 [Warm-up]
Set 6: 315 lb × 3
Set 7: 315 lb × 3
Set 8: 315 lb × 3
Set 9: 315 lb × 3
Set 10: 315 lb × 3

[John Helton]

Easing Back - 4.2
Thursday, August 27, 2020
BW: 90.9 kg


Bench Press (Barbell)
Set 1: 100 lb × 3 [Warm-up]
Set 2: 130 lb × 1 [Warm-up]
Set 3: 165 lb × 1 [Warm-up]
Set 4: 200 lb × 1 [Warm-up]
Set 5: 220 lb × 3
Set 6: 220 lb × 3
Set 7: 220 lb × 3
Set 8: 220 lb × 3
Set 9: 220 lb × 3

[John Helton]

Easing Back - 5
Saturday, August 29, 2020
BW: 91.1 kg


Bench Press (Barbell)
Set 1: 135 lb × 3 [Warm-up]
Set 2: 185 lb × 1 [Warm-up]
Set 3: 205 lb × 1 [Warm-up]
Set 4: 225 lb × 3
Set 5: 225 lb × 3
Set 6: 225 lb × 3
Set 7: 225 lb × 3
Set 8: 225 lb × 3


Pec Deck (Machine)
Set 1: 110 lb × 12
Set 2: 115 lb × 12
Set 3: 120 lb × 12


Skullcrusher (Barbell)
Set 1: 90 lb × 10
Set 2: 90 lb × 10 @ 9.5
Set 3: 70 lb × 10 @ 10


My high school daughter works out at the YMCA, in addition to our garage gym. Since I am planning to start doing more hypertrophy work next week, we bumped up the membership status from individual to family. Today was the first day working out there. I hated it. We are changing the status back to individual. I also just really don't like going to a commercial gym. I think I will just make do with my home gym and the one at work. That may mean that sometimes accessory work will suffer.