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Thread: Helton's Competitive Training Log

  1. #91
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    May 2016
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    • starting strength seminar april 2024
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    W2D2.1
    Wednesday, October 14, 2020
    BW: 92.1/203


    Bench Press - Close Grip (Barbell)
    77.5/170.9 × 10
    82.5/181.9 × 10
    85/187.4 × 10 @ 7.5
    85/187.4 × 10 @ 8
    e1RM = 127.4/280.9


    Strict Military Press (Barbell)
    35/77.2 × 10
    37.5/82.7 × 10 @ 7.5
    37.5/82.7 × 14 @ 10
    e1RM = 59.8/131.8

  2. #92
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    W2D2.2
    Friday, October 16, 2020
    BW: 92.1/203.1


    Sumo Deadlift (Barbell)
    192.5/424 × 5
    200/441 × 5
    210/463 × 5 @ 7.5
    192.5/424 × 5
    e1RM = 262.8/579

  3. #93
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    W2D3.1
    Saturday, October 17, 2020
    BW: 92.2/203.3


    I have been doing Slingshot bench in this slot, but I decided I need more volume work on my chest. Last rep was @9. Every 2:30.


    Bench Press (Barbell)
    105/231.5 x 5 x 8

  4. #94
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    Cardio - W2D2
    Sunday, October 18, 2020
    BW: 91.8/202.4


    Treadmill
    W: 10 min
    (R: 2 min, W: 2 min) x 3
    W: 10 min
    W pace - 3.2 mph, R pace - 6.0 mph

  5. #95
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    Monday, October 19, 2020
    BW: 91.4/201.5


    Making a pretty big change here. Given my work schedule, I'm taking my foot of the accelerator in terms of getting as strong as possible. I just need really quick workouts. Plus, I need to be focused on work. Thus, I'm going to cut hard (that doesn't take time) and do hypertrophy work.


    These high rep squats were cardio and burned. Started here at 50% x 10 x 4.


    Squat (Barbell)
    111/245 x 10 x 4

  6. #96
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    Tuesday, October 20, 2020
    BW: 90.8/200.2


    Close Grip Bench Press (Barbell)
    79.4/175 x 4 x 10


    Strict Military Press (Barbell)
    37.4/82.5 × 10
    40.8/90 × 10
    43.1/95 × 11 @ 9.5
    e1RM = 62.1/137
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  7. #97
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    Thursday, October 22, 2020
    BW: 90.7/200.0


    Sumo Deadlift (Barbell)
    163.3/360 x 4 x 8
    Every 2:30

  8. #98
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    Friday, October 23, 2020
    BW: 90.6/199.7


    Bench Press (barbell)
    88.5/195 x 4 x 10


    Strict Row (barbell)
    61.2/135 x 10 x 3

  9. #99
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    Sunday, October 25, 2020
    BW: 90.2/198.9


    SSB (Barbell)
    120/265 x 4 x 8

  10. #100
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    starting strength coach development program
    Monday, October 26, 2020
    BW: 90.2/198.9


    Bench Press (Barbell)
    70.3/155 x 8 x 10
    Light but this may get hard before the 10 sets of 4 reps. Every 2:00.


    Chin-Ups
    3 x 10
    EMOM. Will add 5 reps next time.

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