Helton's Competitive Training Log

[John Helton]

MTOG - W3D3.1
Friday, July 3, 2020
BW: 90.7 kg


Squat (Barbell)
Set 1: 50 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: 155 kg × 1 [Warm-up]
Set 6: 172.5 kg × 1
Set 7: 185 kg × 1
Set 8: 195 kg × 1 @ 8
Set 9: 187.5 kg × 2 @ 9.5
Set 10: 187.5 kg × 2 @ 8.5

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[John Helton]

MTOG - W3D3.2
Saturday, July 4, 2020
BW: 90.9 kg

Bench Press (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 65 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 105 kg × 1 [Warm-up]
Set 5: 125 kg × 1 [Warm-up]
Set 6: 135 kg × 1 @ 8
Set 7: 140 kg × 1 @ 9
Set 8: 112.5 kg × 5 @ 6
Set 9: 112.5 kg × 5 @ 6
Set 10: 112.5 kg × 5 @ 6
Set 11: 112.5 kg × 5 @ 6

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: 8 reps
Set 2: 8 reps @ 9.5

I tacked on the @6 sets for bench since the heavy singles didn't feel like enough work. The single @ 140 kg moved pretty well though.

[John Helton]

MTOG - W4D1 - mini-deload
Wednesday, July 8, 2020
BW: 91.3 kg


Squat (Barbell)
Set 1: 50 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: 155 kg × 1 [Warm-up]
Set 6: 172.5 kg × 1
Set 7: 182.5 kg × 2 @ 8
Set 8: 182.5 kg × 2 @ 8


This is a mini-deload week as I'm in the middle of a 7 week peaking block and I usually deload after 4 weeks.

[John Helton]

MTOG - W4D2
Thursday, July 9, 2020
BW: 91.2 kg


Bench Press (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 55 kg × 3 [Warm-up]
Set 3: 75 kg × 1 [Warm-up]
Set 4: 95 kg × 1 [Warm-up]
Set 5: 115 kg × 1 [Warm-up]
Set 6: 127.5 kg × 3
Set 7: 135 kg × 2 @ 8
Set 8: 135 kg × 2 @ 8


Low Pin Bench Press
Set 1: 142.5 kg × 1 @ 10
Set 2: 127.5 kg × 2 @ 8


Skullcrusher (Barbell)
Set 1: 33.6 kg × 12
Set 2: 35.1 kg × 10
Set 3: 40.1 kg × 8
Set 4: 40.1 kg × 10 @ 10

[John Helton]

MTOG - W4D3
Friday, July 10, 2020
BW: 90.9 kg - weight is going the wrong direction


Sumo Deadlift (Barbell)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 95 kg × 3 [Warm-up]
Set 3: 125 kg × 1 [Warm-up]
Set 4: 155 kg × 1 [Warm-up]
Set 5: 185 kg × 1 [Warm-up]
Set 6: 207.5 kg × 1
Set 7: 220 kg × 2 @ 7
Set 8: 220 kg × 2 @ 8

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[John Helton]

MTOG - W4D4
Saturday, July 11, 2020
BW: 90.9 kg


Bench Press (Barbell)
Set 1: 90 lb × 5 [Warm-up]
Set 2: 130 lb × 3 [Warm-up]
Set 3: 180 lb × 1 [Warm-up]
Set 4: 220 lb × 1 [Warm-up]
Set 5: 270 lb × 1 [Warm-up]
Set 6: 300 lb × 2 @ 8.5 - PR
Set 7: 295 lb × 2 @ 8
Set 8: 260 lb × 4 @ 6
Set 9: 260 lb × 4
Set 10: 260 lb × 4


YouTube



Cable Crossover
Set 1: 30 lb × 12 @ 8
Set 2: 30 lb × 12 @ 9
Set 3: 30 lb × 12 @ 10
Set 4: 30 lb × 8 @ 10


Bent Over Row (Barbell)
Set 1: 135 lb × 12
Set 2: 145 lb × 10
Set 3: 160 lb × 8 @ 9
Set 4: 170 lb × 6 @ 10


Skullcrusher (Barbell)
Set 1: 77.5 lb × 12
Set 2: 77.5 lb × 12 @ 9
Set 3: 77.5 lb × 11 @ 10
Set 4: 77.5 lb × 7 @ 10


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


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


I added the reps @6 on bench and the cable crossover sets to get a little more chest work. I then cut the pull-ups short because I was tired.

[John Helton]

MTOG - W5D5
Monday, July 13, 2020
BW: 91.1 kg


Squat (Barbell)
Set 1: 110 lb × 5 [Warm-up]
Set 2: 170 lb × 3 [Warm-up]
Set 3: 230 lb × 1 [Warm-up]
Set 4: 280 lb × 1 [Warm-up]
Set 5: 340 lb × 1 [Warm-up]
Set 6: 380 lb × 3
Set 7: 387.5 lb × 3 @ 8
Set 8: 387.5 lb × 2 @ 9

YouTube



Split Squat (Dumbbell)
Set 1: 40 lb × 12
Set 2: 47.5 lb × 10
Set 3: 50 lb × 8


I wore a mask while squatting today because those are the USAPL rules. Very hard to valsalva. Distracting. I also forgot my belt and had to use a velcro belt. Those things suck. Whatever. Got it done.

[John Helton]

MTOG - W5D3
Wednesday, July 15, 2020
BW: 91.5 kg


Sumo Deadlift (Barbell)
Set 1: 155 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 305 lb × 1 [Warm-up]
Set 4: 375 lb × 1 [Warm-up]
Set 5: 455 lb × 1 [Warm-up]
Set 6: 505 lb × 2
Set 7: 525 lb × 2 @ 9 - 2RM PR


Romanian Deadlift (Barbell)
Set 1: 270 lb × 10
Set 2: 270 lb × 10
Set 3: 290 lb × 8
Set 4: 290 lb × 8 @ 7.5


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Previous best 2RM was 222.5 kg. This was 238.1 kg. That was fun. After I pulled 505 lbs x 2, my coach said to throw another 10 lbs on each side. So I did.

[John Helton]

MTOG - W5D4
Thursday, July 16, 2020
BW: 91.4 kg


Bench Press (Barbell)
Set 1: 95 lb × 5 [Warm-up]
Set 2: 145 lb × 3 [Warm-up]
Set 3: 185 lb × 1 [Warm-up]
Set 4: 235 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 302.5 lb × 2 @ 9 - PR
Set 7: 302.5 lb × 2 @ 9.5


Low Pin Bench Press
Set 1: 270 kg × 3 @ 7.5
Set 2: 272.5 kg × 3
Set 3: 275 kg × 3 @ 8.5


Skullcrusher (Barbell)
Set 1: 82.5 lb × 10
Set 2: 92.5 lb × 8
Set 3: 100 lb × 6
Set 4: 105 lb × 7 @ 9.5

[John Helton]

MTOG - W5D5
Friday, July 17, 2020
BW: 91.4 kg


Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 255 lb × 1 [Warm-up]
Set 4: 315 lb × 1 [Warm-up]
Set 5: 375 lb × 1 [Warm-up]
Set 6: 415 lb × 2 @ 8.5
Set 7: 415 lb × 2 @ 10

Goblet Squat (Kettlebell)
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10