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Thread: Helton's Competitive Training Log

  1. #1
    Join Date
    May 2016
    Location
    Dallas, TX
    Posts
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    Default Helton's Competitive Training Log

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    45 year old intermediate lifter. I ran LP for a couple of months in 2016, and then stopped training like an idiot to go back to distance running. Ran a half marathon one year ago. That was about my sixth half, plus I've run 3 marathons. Don't ask me why. After that half, I decided to give up on endurance sports. I dedicated myself to lifting and restarted my LP from the start. At this point, I'm pretty hooked.

    I participated in my first USAPL meet in December. SQ: 402 BP: 292 DL: 468

    The following is from my last post on the intermediate training log forum:

    3/17/18

    BW: 94.6 kg at weigh-out.

    2018 WFAC Strengthlifting Challenge

    Great meet yesterday at WFAC. Super well run. Great format and great people. I went 9/9 with PRs in squat, press, and deadlift.

    SQ:
    182 kg (401.2 lbs)
    194 kg (427.7 lbs)
    202 kg (445.3 lbs) - video
    35 lbs PR

    PR:
    82 kg (180.8 lbs)
    87 kg (191.8 lbs)
    91 kg (200.6 lbs) - video
    20 lbs PR

    DL:
    198 kg (436.5 lbs)
    215 kg (474.0 lbs)
    228 kg (502.6 lbs) - video
    34 lbs PR

    3/21/18

    BW: 203

    Easy workout just to get moving again after the meet.

    SQ: 265x5x3
    BP: 200x5x3

  2. #2
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    Jan 2016
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    Seaford NY
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    Congrats on the meet. Those lifts looked fast!

  3. #3
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    Quote Originally Posted by Michael Mullany View Post
    Congrats on the meet. Those lifts looked fast!
    Thank you, Michael.

    3/24/18

    BW: 202

    Another easy workout before training starts again this coming week.

    SQ: 295x5x3
    BP: 195x5x3 - Working on a little wider grip.

  4. #4
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    3/27/18

    BW: 201

    First day of new training block. Starting with a 4-day split.

    BP:
    270x1 @ 8.5
    220x6 @ 7
    220x6 @ 7.5
    220x6 @ 9
    210x6 @ 8.5
    210x6 @ 9.5

    Rows:
    190x8x4 @ 8

    Bench was a bit of a disappointment. Strength is a bit off. Had to adjust the weight down. It may be the dieting. I ballooned up going into my meet on 3/17. I'm going to try to get some more volume in during this training block to see if I can get my bench moving again.

  5. #5
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    May 2016
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    3/28/18

    BW: 204

    SQ: 335x6x3
    DL: 380x6x2 - Used hook grip on warm up to 295x1. Plan to keep stretching that after seeing Dan Green blow up his bicep.

  6. #6
    Join Date
    Oct 2008
    Location
    Baltimore, MD
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    Great job at the meet! Good to see another "old guy" doing something in here!

  7. #7
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    3/30/18

    BW: 202

    CGBP: 200x6x3 @ 7

    Super short workout before going golfing today. Had planned to do high rep presses, but I decided not to blow up my shoulders before playing 18 holes.

    A little note on my programming: I have decided to plan my weekly workouts around very explicit squatting, (bench) pressing, and deadlifting tonnage goals, using weights calculated to be about a 7 RPE. Additionally, I will be undulating my rep ranges between 6, 5, and 4 prior to peaking. My plan is to slowly and deliberately increase my volume over time to stimulate the gains. I believe in the concept of "minimum effective dose" as I plan to be shooting for gains over years and years. I also believe that the key to those gains is volume at appropriately moderate intensities. Given all that, I may or may not be delivering enough volume right now. However, to the extent that I am not...I will just add a little bit of volume. We will see how it goes. Incidentally, my tonnage goals don't include accessory lifts (chins and rows), which I keep to a minimum.

  8. #8
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    3/31/18

    BW: 204

    SQ: 335x6x3
    DL: 380x5, 315x6x2

    I decreased the weight after the first set of deadlifts, since I cut it short at 5 reps. I could tell the 6th would have been a bit grindy. Feeling tired after this week.

  9. #9
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    4/3/18

    BW: 205

    BP:
    225x5 @ 7
    235x5 @ 8.5
    240x5 @ 9
    227.5x5 @ 8.5
    227.5x5 @ 9.5

    Rows:
    185x8x2 @ 8
    185x8x2 @ 8.5

    Well, my bench has been stuck for about 6 months. Fun programming challenge to see if I can get it started again. I'm going to be charting my total pressing volume closely. If bench doesn't start to move again, then I will up the volume and keep going. Last week's volume was 11,550 lbs. Scheduled for 11,400 this week.

  10. #10
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    starting strength coach development program
    4/4/18

    BW: 203

    SQ:
    400x1 @ 7
    415x1 @ 8
    335x5x5

    RDL:
    245x5x3

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