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Thread: Helton Intermediate Log

  1. #51
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    May 2016
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    11/16/17

    BW: 198

    Comp. DL:
    Rx: 1@8, -17%x4x6
    420x1 @ 8
    350x4x6 @ 7
    e1RM=456

    Comp. Press:
    Rx: 1@8, -13%x3x5
    175x1 @ 8
    150x3x5 @ 8
    new e1RM=190

    Chins:
    Rx: 10@7, 10@8, 10@9, -5%x10
    198x10 @ 7.5
    203x10 @ 8
    213x10 @ 9
    203x10 @ 9
    new e1RM=301

  2. #52
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    11/18/17

    BW: 199

    2ct Paused Squat:
    Rx: 1@8, 4@9, -5%x4
    320x1 @ 7
    300x4 @ 9
    285x4 @ 9
    new e1RM=359

    CGBP
    Rx: 1@8, 4@9, -5%x4
    230x1
    220x4x2
    Stayed light since I've had elbow pain with CGBP.

    RDL:
    Rx: 10@7, 10@8, 10@9, -5%x10
    195x10 @ 7
    200x10 @ 8
    215x10 @ 9
    200x10 @ 9
    new e1RM=304

    First powerlifting meet is 3 weeks from today.
    Last edited by John Helton; 11-21-2017 at 09:16 PM.

  3. #53
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    May 2016
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    11/21/17

    BW: 199

    Comp. Squat:
    Rx: 1 @ 8, 65% of e1RM x 5 reps, 75% of e1RM x 5 reps x 2 sets, 85% of e1RM x 3 reps x 2 sets
    375x1 @ 7.5 - Felt great. Form seems to finally be working for me.
    265x5 @ 6
    305x5x2 @ 7
    345x3x2 @ 8
    e1RM= 412

    Comp. Bench
    Rx: 1 @ 8, -8% from single x 3 reps x 3 sets
    290x1 @ 8
    267.5x3 @ 9
    260x3x2 @ 9
    new e1RM=314

    3ct Paused Bench
    Rx: 8 @ 7, 8 @ 8, 8 @ 9. -5% from 8 @ 9 for 2 set of 8 reps
    155x8 @ 7
    175x8 @ 8
    185x8 @ 9
    175x8 @ 9.5
    175x5 @ 10
    new e1RM=243

  4. #54
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    May 2016
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    375x1 Squat.Instagram

  5. #55
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    May 2016
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    11/23/17

    BW: 200

    Happy Thanksgiving.

    Comp. Deadlift
    Rx: 1 @ 8, 65% of e1RM x 5 reps, 75% of e1RM x 5 reps x 2 sets, 85% of e1RM x 3 reps x 2 sets
    425x1 @ 8
    300x5 @ 6
    345x5x2 @ 7
    390x3x2 @ 9
    e1RM=461

    Comp. Press
    Rx: 1 @ 8, -8% from single x 3 reps x 3 sets
    177.5x1 @ 8
    162.5x3x3 @ 8
    new e1RM=193

    Chin-Ups
    Rx: 8 @ 7, 8 @ 8, 8 @ 9. -5% from 8 @ 9 for 2 set of 8 reps
    215x8 @ 7
    225x8 @ 8
    232.5x8 @ 9
    220x8 @ 8.5
    220x8 @ 9.5
    new e1RM=305

  6. #56
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    11/25/17

    BW: 203

    Pin Squats
    1 @ 8, 3 @ 9. -5% from 3 @ 9 x 2 sets of 3 reps
    285x1 @ 8
    275x3 @ 9
    260x3x2 @ 8
    new e1RM=309

    Pin Bench
    1 @ 8, 3 @ 9. -5% from 3 @ 9 x 2 sets of 3 reps


    265x1 @ 8
    255x3 @ 9
    245x3x2 @ 8.5
    new e1RM=287

    Pendley Rows
    8 @ 7, 8 @ 8, 8 @ 9. -5% from 8 @ 9 for 2 set of 8 reps
    185x8 @ 7
    195x8 @ 8
    200x8 @ 9
    190x8x2 @ 8.5
    new e1RM=263


  7. #57
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    12/9/17

    BW: 91.5kg.

    I haven't posted here for awhile. Just an update on my first power meet on 12/9.

    182.5 kg (402.3 lbs) squat. 125 kg (275.6 lbs) bench. 212.5 kg (468.5 lbs) deadlift. Two misses because I got too excited and racked the weights before the command on my second attempts at squat and bench. Was successful on my third attempt at squat but couldn’t make 137.5 kg (303.1 lbs) on bench. It was a small meet where I was the only masters competitor. Thus, my 520 kg (1146.4 lbs) total was enough for first place.

    I had a blast. The environment was very supportive and friendly. The crowd was great. I have signed up for the next USSF meet at WFAC in March. Looking forward to really testing my squat and deadlift at that time.

    Instagram

  8. #58
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    May 2016
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    1/2/18

    BW: 207

    I didn't workout last week because of oral surgery removing a cracked molar. It seems that I'm clenching my teeth too hard when I lift. Never really noticed that. I will be wearing a mouthguard going forward when I lift. That was an expensive and painful lesson.

    Bench Press
    5 @ 9
    245x5 @ 9

    OHP
    1 @ 8, -16%x4x6
    175x1 @ 8
    147.5x4x6

    Skull Crushers
    62.5x12x4
    Last edited by John Helton; 01-04-2018 at 06:08 AM.

  9. #59
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    1/3/18

    BW: 205

    SQ
    1@8, -19%x5x5
    385x1 @8. Instagram
    315x5x5

    RDL
    215x8x3

    Felt good to lift a heavy single for the first time since my meet on 12/9.
    Last edited by John Helton; 01-04-2018 at 06:10 AM.

  10. #60
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    starting strength coach development program
    1/5/18

    BW: 204

    OHP
    160x5 @ 9

    BP
    270x1 @ 8
    227.5x4x2 @ 6
    227.5x4 @ 7
    227.5x4 @ 8
    227.5x4x2 @ 8.5

    Incline
    Rx = 4x10 @ 7
    95x10 @ 6
    100x10 @ 7
    115x10 @ 8
    125x8 @ 10 - I guess I got fatigued. Will go with 105 next time. I haven't done incline in ages plus I had already done a fair amount of pressing beforehand.
    Last edited by John Helton; 01-05-2018 at 06:42 PM.

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