Helton's Competitive Training Log Helton's Competitive Training Log - Page 7

starting strength gym
Page 7 of 11 FirstFirst ... 56789 ... LastLast
Results 61 to 70 of 102

Thread: Helton's Competitive Training Log

  1. #61
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    W1D1
    Monday, August 31, 2020
    BW: 91.3 kg


    Squat (Barbell)
    Set 1: 100 lb 5 [Warm-up]
    Set 2: 155 lb 3 [Warm-up]
    Set 3: 205 lb 1 [Warm-up]
    Set 4: 255 lb 1 [Warm-up]
    Set 5: 305 lb 1 [Warm-up]
    Set 6: 340 lb 1
    Set 7: 340 lb 1
    Set 8: 340 lb 1
    Set 9: 340 lb 1
    Set 10: 340 lb 1
    Set 11: 340 lb 1
    Set 12: 340 lb 1
    Set 13: 340 lb 1


    Romanian Deadlift (Barbell)
    Set 1: 240 lb 12
    Set 2: 240 lb 12
    Set 3: 240 lb 12


    Squats were definitely easy. I just concentrated on being as explosive as possible. RDLs were like cardio.

  2. #62
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W1D2
    Tuesday, September 1, 2020
    BW: 91.6 kg - crap, I am gaining weight quickly


    Bench Press (Barbell)
    127.5 / 281.1 x 1 @ 6.5
    132.5 / 292.1 x 1 @ 8.5
    120.0 / 264.6 x 1 x 2
    122.5 / 270.1 x 1 x 6 @ 5.5-6.0
    I think this workout is a keeper. 10 heavy singles. Used my speed4lifts to calibrate, pushing me to go heavier than I anticipated. That puts my e1RM in the 142.5 kg range. That sounds about right and feels pretty good.

  3. #63
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W1D3
    Wednesday, September 2, 2020
    BW: 91.7 kg


    Sumo Deadlift (Barbell)
    470 lb 1
    490 1
    500 1
    500 / 226.8 1 @ 8
    445 lb 2 x 4


    Low Pin Squats (Barbell)
    325 lb x 3
    335 x 3
    345 / 156.5 x 3 @ 7


    Login • Instagram

  4. #64
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W1D4
    Thursday, September 3, 2020
    BW: 91.7 kg


    Bench Press With Slingshot (Barbell)
    Set 1: 100 lb 5 [Warm-up]
    Set 2: 145 lb 3 [Warm-up]
    Set 3: 195 lb 1 [Warm-up]
    Set 4: 245 lb 1 [Warm-up]
    Set 5: 295 lb 1 [Warm-up]
    Set 6: 325 lb 1 @ 7.5
    Set 7: 262.5 lb 5
    Set 8: 262.5 lb 5
    Set 9: 262.5 lb 5
    Set 10: 262.5 lb 5
    Set 11: 262.5 lb 5


    Low Pin Bench Press
    Set 1: 255 lb 3 @ 8
    Set 2: 255 lb 3 @ 8
    Set 3: 262.5 lb 3 @ 9.5


    No supplemental lifts given time constraints.

  5. #65
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W1D5
    Friday, September 4, 2020
    BW: 91.7 kg


    Squat (Barbell)
    295 lbs x 5 x 8
    A little volume work here. 2:30 rest. This was a good workout. Certainly not a killer.

  6. #66
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W1D6
    Saturday, September 5, 2020


    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 5
    Set 6: 220 lb 5
    Set 7: 220 lb 5
    Set 8: 220 lb 5
    Set 9: 220 lb 5
    Set 10: 220 lb 5
    Set 11: 220 lb 5
    Set 12: 220 lb 5


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


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


    Single Arm Tricep Extension (Cable)
    Set 1: 12 kg 12
    Set 2: 13.5 kg 12
    Set 3: 15 kg 12 @ 8


    Pretty good session today. A fair amount of pump. Generally used 2:30 rest. Everything done in 1 hour. Left shoulder/pec area was a bit tender when I started bench, so I was careful. Actually started to feel better with more movement.
    Top

  7. #67
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W2D1
    Monday, September 7, 2020
    BW: 92.3 kg


    Squat (Barbell)
    Set 1: 52.5 kg 5 [Warm-up]
    Set 2: 80 kg 3 [Warm-up]
    Set 3: 105 kg 1 [Warm-up]
    Set 4: 132.5 kg 1 [Warm-up]
    Set 5: 157.5 kg 1 [Warm-up]
    Set 6: 180 kg 1
    Set 7: 205 kg 1 @ 8 (.35 m/s)
    Set 8: 185 kg 1
    Set 9: 185 kg 1
    Set 10: 185 kg 1
    Set 11: 185 kg 1
    Set 12: 185 kg 1
    Set 13: 185 kg 1 (.45 m/s - fastest of the backoff sets)


    This was a huge surprise. e1RM = 220 kg

  8. #68
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W2D2
    Tuesday, September 8, 2020
    BW: 92.0 kg - I've decided to keep my weight in the 90.0 kg range. Going to lose just a bit of weight and then hold it there. I was going to bulk, but my waist is already at 35", and I don't really want for it to get larger.


    Bench Press (Barbell)
    Set 1: 85 lb 5 [Warm-up]
    Set 2: 125 lb 3 [Warm-up]
    Set 3: 170 lb 1 [Warm-up]
    Set 4: 210 lb 1 [Warm-up]
    Set 5: 250 lb 1 [Warm-up]
    Set 6: 280 lb 1
    Set 7: 300 lb 1 @ 7.5
    Set 8: 277.5 lb 1
    Set 9: 277.5 lb 1
    Set 10: 277.5 lb 1
    Set 11: 277.5 lb 1
    Set 12: 277.5 lb 1
    Set 13: 277.5 lb 1
    Set 14: 277.5 lb 1
    Set 15: 277.5 lb 1
    e1RM = 130 kg / 330 lbs per velocity profile


    Single Arm Tricep Extension (Cable)
    Set 1: 15 kg 12
    Set 2: 15 kg 12
    Set 3: 15 kg 12


    Cable Crossover
    Set 1: 9 kg 12
    Set 2: 9 kg 12
    Set 3: 11 kg 12


    Bench moved great. Felt some real shoulder weakness when doing the cable crossovers, so I kept it very light. Felt like rehab. I need to keep that stuff up for injury prevention.

  9. #69
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    W2D3
    Wednesday, September 9, 2020
    BW: 91.9 kg


    Sumo Deadlift (Barbell)
    Set 1: 145 lb 5 [Warm-up]
    Set 2: 215 lb 3 [Warm-up]
    Set 3: 290 lb 1 [Warm-up]
    Set 4: 360 lb 1 [Warm-up]
    Set 5: 430 lb 1 [Warm-up]
    Set 6: 485 lb 1
    Set 7: 505 lb 1 @ 8
    Set 8: 430 lb 3
    Set 9: 430 lb 3
    Set 10: 430 lb 3
    Set 11: 430 lb 3
    Set 12: 430 lb 3
    e1RM = 249


    Low Pin Squats (Barbell)
    Set 1: 205 lb 3
    Set 2: 250 lb 1
    Set 3: 300 lb 1
    Set 4: 335 lb 3
    Set 5: 345 lb 3
    Set 6: 355 lb 3 @ 7

  10. #70
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
    268

    Default

    starting strength coach development program
    W2D4
    Thursday, September 10, 2020
    BW: 91.7 kg - Avatar working it's magic.


    Bench Press With Slingshot (Barbell)
    Set 1: 45 kg 5 [Warm-up]
    Set 2: 67.5 kg 3 [Warm-up]
    Set 3: 90 kg 1 [Warm-up]
    Set 4: 112.5 kg 1 [Warm-up]
    Set 5: 135 kg 1 [Warm-up]
    Set 6: 150 kg 1 @ 7.5
    Set 7: 125 kg 4
    Set 8: 125 kg 4
    Set 9: 125 kg 4
    Set 10: 125 kg 4
    Set 11: 125 kg 4


    Low Pin Bench Press
    Set 1: 107.5 kg 3
    Set 2: 112.5 kg 3
    Set 3: 117.5 kg 3 @ 9


    Low Pin Bench Press is tough for me. The pecs are definitely my weakest link.

Page 7 of 11 FirstFirst ... 56789 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •