Helton's Competitive Training Log

[John Helton]

MTOG - W6D1
Tuesday, July 21, 2020
BW: 91.6 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: 227.5 kg × 3 @ 8 - PR
Set 7: 227.5 kg × 2 @ 8
Set 8: 235 kg × 2 @ 8

Romanian Deadlift (Barbell)
Set 1: 122.5 kg × 10
Set 2: 122.5 kg × 10
Set 3: 135 kg × 8
Set 4: 135 kg × 8 @ 8


Deadlift moved pretty well again today.

[John Helton]

MTOG - W6D2
Wednesday, July 22, 2020
BW: 91.6 kg


Squat (Barbell)
Set 1: 100 lb × 5 [Warm-up]
Set 2: 150 lb × 3 [Warm-up]
Set 3: 200 lb × 1 [Warm-up]
Set 4: 240 lb × 1 [Warm-up]
Set 5: 290 lb × 1 [Warm-up]
Set 6: 325 lb × 2
Set 7: 325 lb × 2


Bench Press (Barbell)
Set 1: 110 lb × 3 [Warm-up]
Set 2: 150 lb × 1 [Warm-up]
Set 3: 190 lb × 1 [Warm-up]
Set 4: 220 lb × 1 [Warm-up]
Set 5: 247.5 lb × 2
Set 6: 247.5 lb × 2
Set 7: 247.5 lb × 2


Easy recovery day.

[John Helton]

MTOG - W6D3
Friday, July 24, 2020
BW: 91.7 kg


Squat (Barbell)
Set 1: 55 kg × 5 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 110 kg × 1 [Warm-up]
Set 4: 135 kg × 1 [Warm-up]
Set 5: 165 kg × 1 [Warm-up]
Set 6: 182.5 kg × 3 @ 8
Set 7: 190 kg × 2 @ 8.5


Split Squat (SSB)
Set 1: 35 kg × 12
Set 2: 40 kg × 10
Set 3: 42.5 kg × 8 @ 7

[John Helton]

MTOG - W6D4
Saturday, July 25, 2020
BW: 91.8 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: 120 kg × 1 [Warm-up]
Set 6: 135 kg × 2 @ 10 (failed 3rd rep)
Set 7: 135 kg × 2 @ 10
Set 8: 137.5 kg × 1 @ 9.5
Set 9: 137.5 kg × 1 @ 9.5


Low Pin Bench Press
Set 1: 122.5 kg × 2 @ 8
Set 2: 122.5 kg × 2 @ 7.5
Set 3: 125 kg × 2 @ 8.5


Today was really frustrating. My bench strength has just been going the wrong direction. On May 18th, I hit 145 kg for an easy single @8. It has all been downhill since then. Perfect timing with the meet next weekend.

[John Helton]

MTOG - W6D5
Sunday, July 26, 2020
91.7 kg


Sumo Deadlift (Barbell)
Set 1: 170 lb × 3 [Warm-up]
Set 2: 225 lb × 1 [Warm-up]
Set 3: 280 lb × 1 [Warm-up]
Set 4: 340 lb × 1 [Warm-up]
Set 5: 375 lb × 2
Set 6: 375 lb × 2
Set 7: 375 lb × 2
Set 8: 375 lb × 2
Set 9: 375 lb × 2
Set 10: 375 lb × 2
Coach wanted me to do 70% x 6 x 2, but I did 6 sets of 2 reps instead. Easy workout, tapering for meet.


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

[John Helton]

DELOAD
Tuesday, July 28, 2020
BW: 91.9 kg


Bench Press (Barbell)
Set 1: 37.5 kg × 5 [Warm-up]
Set 2: 55 kg × 3 [Warm-up]
Set 3: 72.5 kg × 1 [Warm-up]
Set 4: 92.5 kg × 1 [Warm-up]
Set 5: 110 kg × 1 [Warm-up]
Set 6: 122.5 kg × 1
Set 7: 122.5 kg × 1
Moved pretty well according to my Speed4Lifts. However, I will be massively surprised with a PR in this lift at the meet though. I'm hoping for 145 kg at this point.


Pull Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps @ 9


Ez-Bar Curls
Set 1: 35.1 kg × 10
Set 2: 35.1 kg × 10
Set 3: 35.1 kg × 10 @ 10


Skullcrusher (Barbell)
Set 1: 40.1 kg × 10
Elbows were bothering me a bit, so I cut this one short.


My weight is slightly closer to 93 kg than I would like, so I think I'm going to play with my water weight a bit. I have never done a water cut. I'm not putting a huge amount of stock in this meet. Thus, I figure it isn't a big deal to play with new variables. I will probably lose way more weight than necessary, but that is okay. I will certainly also be well hydrated by the time I deadlift, which is really the only lift that is looking like a PR this weekend.

[John Helton]

DELOAD
Wednesday, July 29, 2020
BW: 91.8 kg


Squat (Barbell)
Set 1: 100 lb × 5 [Warm-up]
Set 2: 150 lb × 3 [Warm-up]
Set 3: 200 lb × 1 [Warm-up]
Set 4: 250 lb × 1 [Warm-up]
Set 5: 300 lb × 1 [Warm-up]
Set 6: 335 lb × 2 (.52, .57 m/s)
Set 7: 335 lb × 2 (.60, .63 m/s)
Set 8: 335 lb × 2 (.63, .64 m/s)
I decided to use my Speed4Lifts to push me to move the weight as rapidly as possible. Interesting that the 1st rep was the slowest and the last rep was the fastest.

[John Helton]

DELOAD
Thursday, July 30, 2020
BW: 91.7 kg


Bench Press (Barbell)
Set 1: 110 lb × 3 [Warm-up]
Set 2: 145 lb × 1 [Warm-up]
Set 3: 185 lb × 1 [Warm-up]
Set 4: 220 lb × 1 [Warm-up]
Set 5: 245 lb × 2 (.39, .43 m/s)
Set 6: 245 lb × 2 (.46, .45 m/s)


Last workout. I was able to get the bar moving pretty fast. Predicts a high e1RM. Unfortunately, hitting said e1RM isn't that easy.

[John Helton]

Dallas Champions Meet
BW: 92.4 kg
Yesterday was a blast. Big thanks to my coach, David Garcia.


I didn’t make it easy to put together my best total. My squat was moving much faster than my training would have predicted, leading to a very fast 3rd attempt.


I got everything out of my bench and tied my gym PR (though this moved faster and withstood the judges’ scrutiny).


Finally on deadlift, I bobbled my first attempt at the top. That led to repeating that weight on the second attempt, which I deliberately moved cautiously to make sure I got a number on the board. Finally, I just let my third attempt rip and feel that I could have gone higher. Unfortunately, you only get three attempts to build your total. Those are the rules.


My last USAPL meet was in December 2017, where I totaled 520 kg. I totaled 592.5 kg / 1306.2 lbs. I’m happy with that total, but I’m also excited to beat it next time. Oh, and I won my class, but I was the only old fart competing in it.


Squat:
1. 182.5 kg
2. 192.5 kg
3. 205 kg / 451.9 lbs - meet PR


Bench:
1. 135 kg
2. 142.5 kg
3. 147.5 kg / 325.2 lbs - meet PR


Deadlift
1. 230 kg - red lights
2. 230 kg
3. 240 kg / 529.1 lbs - meet PR

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[skid]

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