Helton's Training Log

[John Helton]

SQ: 3x5x225
BP: 3x5x222.5 - PR Set
Chins: 9,9,9

Light squat day. Heavy bench. Am bench without spotter, so no collars. Might be able to go a little heavy but don't want to have to dump weights.

[John Helton]

Body Weight: 196

Stopped lifting for awhile. Now I am back at it. I am not going to be doing the program exactly in that I won't be eating as much as is prescribed. I'm 5'9" and almost 200 pounds at about 14% body fat. I don't want to get bigger. I just want to be as strong as possible at this size or smaller. Like a weight class powerlifter. I will also be doing low heart rate aerobic work. I know that Rip doesn't think that is necessary, but I enjoy it. I am starting my linear progression with proportional decreases to all my weights.

SQ: 3x5x185
BP: 3x5x145
DL: 1x5x215

Was pretty easy, but it still felt like a good place to start. Looking forward to the progression.

[John Helton]

BW: 196
SQ: 3x5x190
OHP: 3x5x90
DL: 1x5x225

Can you say DOMS? Took a bit to get warmed up. Abductors were killing me. Lifting today should help.

[John Helton]

3/31/17

SQ: 3x5x195
BP: 3x5x155
DL: 1x5x230

[John Helton]

BW: 197
SQ: 3x5x200
OHP: 3x5x95
DL: 1x5x235

Interestingly, the OHP seems to be the most difficult, even though it represents the same reduction on a percentage basis from my 5RM as the other lifts. SQ and DL were pretty smooth. Good chance to concentrate on form before it gets heavy.

[John Helton]

BW: 196
SQ: 3x5x205
BP: 3x5x160
DL: 1x5x240

No issues. Felt great. Ran 35 minutes yesterday at a low heart rate of about 132 bpm at a pace of 10:45/mi on the treadmill.

[John Helton]

BW: 198
SQ: 3x5x210
OHP: 3x5x100
DL: 1x5x245

DB Flys: 3x10x30s

Felt great today. Didn't run yesterday. Will run both days this weekend.

[John Helton]

4/10/17
Missed Monday's lift because of a stiff back...from hitting golf balls.

4/12/17
SQ: 3x5x215
BP: 3x5x170
PC: 5x3x125

Felt good to do power cleans. Haven't done those in awhile. Weight felt light, but my form felt rusty.

4/14/17
SQ: 3x5x220
OHP: 3X5X105
DL: 1X5X265

I feel like I'm finally really getting the low bar squat form. Dropping down in weight has helped with that. Getting the form right is making the weight feel even easier. The deadlifts felt a little heavier today, but I think I'm just a bit tired. Of course, I did jump 20 lbs.

[John Helton]

4/17/17

SQ: 3x5x225
BP: 3x5x175
PC: 5x3x135

Everything felt great today. Weights don't seem to be getting harder as I move up. That won't last but I'm enjoying it for now.

[John Helton]

4/19/17

SQ: 230x5x3
OHP: 115x5x3
DL: 275X5

Changing notation to match the SS books. The Press was pretty difficult. Will switch to 2.5# increases going forward. I'm fine with increasing more slowly. This is about the long haul. Everything else moved pretty well, especially the squats. I think the improved form is helping.

Accessory work: DB Flys - 30s x10x3