Helton's Competitive Training Log Helton's Competitive Training Log - Page 8

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Thread: Helton's Competitive Training Log

  1. #71
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    May 2016
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    • wichita falls texas december seminar 2020
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    W2D5
    Sunday, September 13, 2020
    BW: 91.7 kg


    Squat (Barbell)
    155 kg x 4 x 8
    32 reps at 71% is pretty challenging. Tried to keep the rest to 2:30. I'm spreading this week out over 9 days. I will then do a couple easy deload workouts on Tuesday and Wednesday. Mini vacation to Montana this weekend.

  2. #72
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    W2D6
    Monday, September 14, 2020
    BW: 91.9 kg


    Bench Press (Barbell)
    110 kg / 242.5 lbs x 4 x 8


    Lateral Raise (Dumbbell)
    25 lbs x 8 x 2
    25 lbs x 12 @ 10


    Single Arm Tricep Extension (Cable)
    15 kg / 33.1 lbs x 12 x 2
    16.5 kg / 36.4 lbs x 12

  3. #73
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    Deload
    Wednesday, September 16, 2020
    BW: 91.96


    Squat (Barbell)
    Set 1: 115 lb 5 [Warm-up]
    Set 2: 175 lb 3 [Warm-up]
    Set 3: 230 lb 1 [Warm-up]
    Set 4: 290 lb 1 [Warm-up]
    Set 5: 345 lb 1 [Warm-up]
    Set 6: 385 lb 1
    Set 7: 385 lb 1
    Set 8: 385 lb 1
    Set 9: 385 lb 1
    Set 10: 345 lb 2
    Set 11: 345 lb 2
    Set 12: 345 lb 2
    Set 13: 345 lb 2


    Bench Press (Barbell)
    Set 1: 120 lb 5 [Warm-up]
    Set 2: 155 lb 3 [Warm-up]
    Set 3: 190 lb 3 [Warm-up]
    Set 4: 225 lb 15 @ 10
    Set 5: 225 lb 8 @ 9

  4. #74
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    W3D1
    Tuesday, September 22, 2020
    BW: 92.2 kg - Gained weight from eating and drinking too much in Bozeman.


    Squat:
    179.2 kg / 395 lbs x 1
    197.3 kg / 435 lbs x 1 (shown)
    188.2 kg / 415 lbs x 1 x 6
    e1RM = 219.1 kg / 483 lbs


    Lighter than two weeks ago, but it moved faster. Strengths seems to have held during my deload. Backoff sets were about 8 lbs heavier.

  5. #75
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    W3D2
    September 23, 2020
    BW: 92.2 kg


    Bench Press:
    129.3 kg / 285 lbs x 1
    138.3 kg / 305 lbs x 1 (shown)
    131.5 kg / 290 lbs x 1 x 4
    127.0 kg / 280 lbs x 1 x 2
    e1RM = 152.4 kg / 336 lbs


    Backoff sets became a little tougher than I wanted. Need to recalibrate a bit.

    Single Arm Tricep Extension (Cable)
    Set 1: 16.5 kg 12
    Set 2: 16.5 kg 12
    Set 3: 16.5 kg 10 @ 10


    Cable Crossover
    Set 1: 11 kg 12
    Set 2: 14 kg 12
    Set 3: 14 kg 12

  6. #76
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    W3D3
    Thursday, September 24, 2020
    BW: 92.1 kg


    Sumo Deadlift (Barbell)
    231.3 kg / 510 lb 1
    197.3 kg / 435 lb 3 x 5


    Low Pin Squats (Barbell)
    156.5 kg / 345 lb 3
    161.0 kg / 355 lb 3
    165.6 kg / 365 lb 3

  7. #77
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    W3D4
    Friday, September 25, 2020
    BW: 92.2 kg


    Bench Press With Slingshot (Barbell)
    129.3 kg / 285 lb 3 x 5


    Low Pin Bench Press
    106.6 kg / 235 lb 3
    111.1 kg / 245 lb 3
    113.4 kg / 250 lb 3 @ 8


    Low pin bench is relatively difficult for me.

  8. #78
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    W3D5
    Saturday, September 26, 2020
    BW: 92.1 kg / 203.1 lbs - Avatar still giving me 2500 calories. That will be going down with the next check-in.


    Squat (Barbell)
    167.5 kg / 369.3 lbs 3 x 7


    I decided to change things up a tiny bit. I'm holding the intensities the same across lifts for a given rep range and just adjusting the the number of set to hit specific H-values. The prescription here was 76.7% for sets of 3 reps. Good workout.

  9. #79
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    W3D6
    Sunday, September 27, 2020
    BW: 92.0 kg / 202.8 lbs


    Bench Press (Barbell)
    115 kg / 253.5 lbs 3 x 8

  10. #80
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    starting strength coach development program
    W4D1
    Wednesday, September 30, 2020
    BW: 91.8 kg / 202.4 lbs


    Squat (Barbell)
    176.9 kg / 390 lbs x 1
    183.7 kg / 405 lbs x 1 x 7


    Fastest rep was 5th set at .47 m/s. Last was slowest at .41 m/s. Dropped that @8 single in favor of just using speed device for calibration. e1RM = 476 lbs.

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