Helton Intermediate Log

[John Helton]

2/15/18

BW: 203.3

SQ	230x5 @ 7 240x5 @ 8 247.5x5 @ 9 235x5 @ 8.5 235x5 @ 9
PR	110x10 @ 7 115x10 @ 8 120x10 @ 9 115x7 @ 9.5

Set on the 4:30.

[John Helton]

2/19/18

BW: 203.9

PR	155x4 @ 7 160x4 @ 8 170x4 @ 9 160x4 @ 8.5 160x4 @ 8.5 160x4 @ 9.5
BP (on the 2:00)	137.5x10x5

Finally some movement in my press.

[John Helton]

2/20/18

BW: 203.0

SQ	365x4 @ 7 375x4 @ 8 390x4 @ 9.5 - new 4RM 370x4 @ 9
Strict Row (on 2:00)	117.5x10x5

[John Helton]

2/22/18

BW: 201.7

BP	245x4 @ 7 252.5x4 @ 8 260x4 @ 9 247.5x4 @ 8.5 247.5x4 @ 8.5 247.5x4 @ 10
PR (on 2:00)	85x10x5

[John Helton]

2/23/18

BW: 202.8

DL	385x4 @ 7 395x4 @ 8 415x4 @ 9 390x4 @ 9
2ct Paused SQ	275x5 @ 7 285x5 @ 8 295x5 @ 9

[John Helton]

2/26/18

PR	162.5x4 @ 7 167.5x4 @ 8 172.5x4 @ 9 162.5x4 @ 8 162.5x4 @ 8.5 162.5x4 @ 9
BP (on 2:00)	140x10x5

[John Helton]

2/27/18

BW: 202.8

SQ	365x4 @ 8 380x3 @ 9 - seems bar wasn't balanced on shoulders 360x4 @ 9
Barbell Rows (on 2:00)	120x10x5

Was definitely my worst workout in awhile. I had been planning to hit 395x4 @ 9 on SQ. Just wasn't feeling it even though I felt great going into the workout. Bad timing with meet 2.5 weeks away.

[John Helton]

3/2/18

BP	245x4 @ 7 252.5x4 @ 8 262.5x4 @ 9 247.5x4 @ 9
PR (on 2:00)	87.5x10x5

[John Helton]

3/3/18

BW: 204.6

DL	445x1 @ 8 315x5 365x5x2 410x3 @ 8 410x3 @ 9
2ct Paused SQ	295x3x3

Felt good today. 2 weeks out from WFAC meet.

Video

[John Helton]

3/6/18

BW: 205.2

SQ: 410x1 @ 8 (video) - New PR
290x5
335x5x2
380x3x2 @ 7.5


BP: 280x1 @ 9
260x3x3 @ 8


3ct Paused BP: 170x8 @ 7
180x8 @ 8
185x8 @ 9.5
175x8 @ 9.5


Nice to have a good squat workout after a terrible one last week. Previous PR was 402.3 lbs. from my meet on 12/9/17.