Helton's Log
Moderator: Chebass88
- JohnHelton
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Re: Helton's Training Log
15 lbs. improvement in sumo PR in 2 weeks.
5/10 - 390 lbs. - 9 RPE
5/24 - 405 lbs. - 7.5 RPE
This feels good. Sumo may still have a chance.
https://photos.app.goo.gl/zl94oqCSd9t9YPHY2
5/10 - 390 lbs. - 9 RPE
5/24 - 405 lbs. - 7.5 RPE
This feels good. Sumo may still have a chance.
https://photos.app.goo.gl/zl94oqCSd9t9YPHY2
- JohnHelton
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Re: Helton's Training Log
5/26/18
2 Week MM - WK2D3.1 - Cycle 2
BW: 202.8
BP:
I modified this bench press workout a little bit from the prescription. 1 @ 8, 4 @ 7, 4 @ 8, 4 @9, 2x4 @ -5% backoff.
1x275 @ 7
1x285 @ 8.5
4x245 @ 7
4x255 @ 8
4x260 @ 9
2x4x245 @ 8, 9
285 didn't move quite as smoothly as I had hoped, but it was okay.
2 Week MM - WK2D3.1 - Cycle 2
BW: 202.8
BP:
I modified this bench press workout a little bit from the prescription. 1 @ 8, 4 @ 7, 4 @ 8, 4 @9, 2x4 @ -5% backoff.
1x275 @ 7
1x285 @ 8.5
4x245 @ 7
4x255 @ 8
4x260 @ 9
2x4x245 @ 8, 9
285 didn't move quite as smoothly as I had hoped, but it was okay.
- JohnHelton
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Re: Helton's Training Log
5/30/18
Recovery workout
BW: 202.6
I have been sick the last several days. Thus, today I just need to get some weights moving. Did an old school, SS workout at 65% of e1RMs.
SQ: 3x5x305
BP: 3x5x200
SUMO: 5x295
I just signed up for RTS...even though I am about to go on a bunch of vacation. It looks like I will be coached by Ross Leppala. Ross has agreed to help me navigate training while traveling. The real stuff will happen in earnest in the middle of July.
Recovery workout
BW: 202.6
I have been sick the last several days. Thus, today I just need to get some weights moving. Did an old school, SS workout at 65% of e1RMs.
SQ: 3x5x305
BP: 3x5x200
SUMO: 5x295
I just signed up for RTS...even though I am about to go on a bunch of vacation. It looks like I will be coached by Ross Leppala. Ross has agreed to help me navigate training while traveling. The real stuff will happen in earnest in the middle of July.
- JohnHelton
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Re: Helton's Training Log
6/1/18
Maintenance
BW: 200.2
Squat
335 x 5 / 5
335 x 5 / 5
335 x 5 / 5
Bench Press
225 x 5 / 5
225 x 5 / 5
225 x 5 / 5
Deadlift (sumo)
325 x 5 / 5
Maintenance
BW: 200.2
Squat
335 x 5 / 5
335 x 5 / 5
335 x 5 / 5
Bench Press
225 x 5 / 5
225 x 5 / 5
225 x 5 / 5
Deadlift (sumo)
325 x 5 / 5
- JohnHelton
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Re: Helton's Training Log
6/3/18
Pivot
BW: 199.7
High Bar Squat
225 x 10 @ 7
235 x 10 @ 8
235 x 5 @ 8 (530 tempo)
235 x 5 @ 8
235 x 5 @ 8
Bench Press with Feet Up
195 x 6 @ 6
205 x 6 @ 7
215 x 6 @ 8
215 x 6 @ 8.5
Planks
2:00 x 1
1:00 x 3
Pivot
BW: 199.7
High Bar Squat
225 x 10 @ 7
235 x 10 @ 8
235 x 5 @ 8 (530 tempo)
235 x 5 @ 8
235 x 5 @ 8
Bench Press with Feet Up
195 x 6 @ 6
205 x 6 @ 7
215 x 6 @ 8
215 x 6 @ 8.5
Planks
2:00 x 1
1:00 x 3
- JohnHelton
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Re: Helton's Training Log
6/4/18
Pivot
BW: 201.2
Bench Press with Feet Up
185 x 10 / 10 @ 6
195 x 10 / 10 @ 7
205 x 10 / 5 @ 8
205 x 4 / 5 @ 10
155 x 5 / 5 @ 9
Sets 4-5 = 530 Tempo. Ended up only doing 2 sets as tempo as I burned up. These caught up to me in a hurry.
Standing Military
85 x 10 / 10 @ 7
85 x 10 / 10 @ 7
90 x 10 / 10 @ 8.5
85 x 10 / 10 @ 8
I did much less weight than I anticipated as my triceps were fried.
Bulgarian Split Squat
45 x 10 / 10 @ 8
50 x 10 / 10 @ 9.5
40 x 10 / 10 @ 8
40 x 10 / 10 @ 8
I found these significantly awkward and difficult. Switched from barbell to dumbbells after the first set.
Pivot
BW: 201.2
Bench Press with Feet Up
185 x 10 / 10 @ 6
195 x 10 / 10 @ 7
205 x 10 / 5 @ 8
205 x 4 / 5 @ 10
155 x 5 / 5 @ 9
Sets 4-5 = 530 Tempo. Ended up only doing 2 sets as tempo as I burned up. These caught up to me in a hurry.
Standing Military
85 x 10 / 10 @ 7
85 x 10 / 10 @ 7
90 x 10 / 10 @ 8.5
85 x 10 / 10 @ 8
I did much less weight than I anticipated as my triceps were fried.
Bulgarian Split Squat
45 x 10 / 10 @ 8
50 x 10 / 10 @ 9.5
40 x 10 / 10 @ 8
40 x 10 / 10 @ 8
I found these significantly awkward and difficult. Switched from barbell to dumbbells after the first set.
- JohnHelton
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Re: Helton's Training Log
6/11/18
Training while on vacation. Had to drive 45 minutes one way to find the gym. And then I strained my lower back. Not great.
Squat with Belt
352.7 x 4 / 4 @ 6.5
363.7 x 4 / 4 @ 7
374.7 x 4 / 4 @ 8
Null x Null / 4
Null x Null / 4
Misgrooved last rep and strained lower back. Didn’t do last two sets.
2ct Pause Bench Press
209.4 x 4 / 4 @ 6
220.4 x 4 / 4 @ 7
231.5 x 4 / 4 @ 8
231.5 x 4 / 4 @ 8
231.5 x 4 / 4 @ 8
231.5 x 4 / 4 @ 8
Split Squat
Null x Null / 10
Null x Null / 10
Null x Null / 10
Null x Null / 10
Skipped due to lower back strain.
Hopefully the back is nothing, but it is pretty stiff right now.
Training while on vacation. Had to drive 45 minutes one way to find the gym. And then I strained my lower back. Not great.
Squat with Belt
352.7 x 4 / 4 @ 6.5
363.7 x 4 / 4 @ 7
374.7 x 4 / 4 @ 8
Null x Null / 4
Null x Null / 4
Misgrooved last rep and strained lower back. Didn’t do last two sets.
2ct Pause Bench Press
209.4 x 4 / 4 @ 6
220.4 x 4 / 4 @ 7
231.5 x 4 / 4 @ 8
231.5 x 4 / 4 @ 8
231.5 x 4 / 4 @ 8
231.5 x 4 / 4 @ 8
Split Squat
Null x Null / 10
Null x Null / 10
Null x Null / 10
Null x Null / 10
Skipped due to lower back strain.
Hopefully the back is nothing, but it is pretty stiff right now.
- JohnHelton
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Re: Helton's Training Log
6/14/18
Bench Press
225 x 4 / 4 @ 6
240 x 4 / 4 @ 7
255 x 4 / 4 @ 8
255 x 4 / 4 @ 8
255 x 4 / 4 @ 8.5
255 x 4 / 4 @ 9
Dips
Null x Null / 10
Null x Null / 10
Null x Null / 10
Null x Null / 10
Could not do dips since my vacation drop in gym didn't have the equipment.
303 Tempo Squat
245 x 3 / 3 @ 6
275 x 3 / 3 @ 7
295 x 3 / 3 @ 8
295 x 3 / 3 @ 8
My back didn't bother me doing these, thankfully. However, I didn't aggressively push the weight. I should be able to go up next time.
Still on vacation. Back felt much better. Thankfully, there doesn't appear to be any structural issues.
Bench Press
225 x 4 / 4 @ 6
240 x 4 / 4 @ 7
255 x 4 / 4 @ 8
255 x 4 / 4 @ 8
255 x 4 / 4 @ 8.5
255 x 4 / 4 @ 9
Dips
Null x Null / 10
Null x Null / 10
Null x Null / 10
Null x Null / 10
Could not do dips since my vacation drop in gym didn't have the equipment.
303 Tempo Squat
245 x 3 / 3 @ 6
275 x 3 / 3 @ 7
295 x 3 / 3 @ 8
295 x 3 / 3 @ 8
My back didn't bother me doing these, thankfully. However, I didn't aggressively push the weight. I should be able to go up next time.
Still on vacation. Back felt much better. Thankfully, there doesn't appear to be any structural issues.
- ahpowerlifts
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Re: Helton's Training Log
good dedication training on vacation. Ross is driving you hard...lol
sure your back will be better soon. I seem to tweak mine at least once every 3 months. It gets stiff for a week and then is back to normal
sure your back will be better soon. I seem to tweak mine at least once every 3 months. It gets stiff for a week and then is back to normal
- JohnHelton
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Re: Helton's Training Log
6/17/18
BW: 206.8 - ate too much on vacation.
Deadlift (sumo) with Belt
355 x 4 / 4 @ 6
375 x 4 / 4 @ 7
385 x 4 / 4 @ 8
385 x 4 / 4 @ 8
385 x 4 / 4 @ 8
Wide Grip Bench Press
225 x 4 / 4 @ 7
232.5 x 4 / 4 @ 8
240 x 4 / 4 @ 8.5
230 x 4 / 4 @ 8.5
Pendlay Row
155 x 12 / 12 @ 7
165 x 12 / 12 @ 8.5
170 x 12 / 12 @ 9.5
BW: 206.8 - ate too much on vacation.
Deadlift (sumo) with Belt
355 x 4 / 4 @ 6
375 x 4 / 4 @ 7
385 x 4 / 4 @ 8
385 x 4 / 4 @ 8
385 x 4 / 4 @ 8
Wide Grip Bench Press
225 x 4 / 4 @ 7
232.5 x 4 / 4 @ 8
240 x 4 / 4 @ 8.5
230 x 4 / 4 @ 8.5
Pendlay Row
155 x 12 / 12 @ 7
165 x 12 / 12 @ 8.5
170 x 12 / 12 @ 9.5
- JohnHelton
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Re: Helton's Training Log
Kind of dedicated. I only worked out twice while on the road for 12 days. I just didn't want to move backwards. It felt good to be home and in my own gym today.ahpowerlifts wrote: ↑Fri Jun 15, 2018 11:07 am good dedication training on vacation. Ross is driving you hard...lol
- JohnHelton
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Re: Helton's Training Log
6/19/18
BW: 203.7
Squat with Belt
330 x 4 / 4 @ 6
350 x 4 / 4 @ 7
365 x 4 / 4 @ 8.5
355 x 4 / 4 @ 8
355 x 4 / 4 @ 8
I seem to have lost a little squat strength. Lack of consistency lately.
2ct Pause Bench Press
205 x 4 / 4 @ 6
220 x 4 / 4 @ 7
230 x 4 / 4 @ 8
230 x 4 / 4 @ 8
230 x 4 / 4 @ 8.5
230 x 4 / 4 @ 8.5
Split Squat
45 x 10 / 10 @ 7
55 x 10 / 10 @ 8
65 x 10 / 10 @ 9
65 x 10 / 10 @ 9
Ugh. Hateful creatures.
BW: 203.7
Squat with Belt
330 x 4 / 4 @ 6
350 x 4 / 4 @ 7
365 x 4 / 4 @ 8.5
355 x 4 / 4 @ 8
355 x 4 / 4 @ 8
I seem to have lost a little squat strength. Lack of consistency lately.
2ct Pause Bench Press
205 x 4 / 4 @ 6
220 x 4 / 4 @ 7
230 x 4 / 4 @ 8
230 x 4 / 4 @ 8
230 x 4 / 4 @ 8.5
230 x 4 / 4 @ 8.5
Split Squat
45 x 10 / 10 @ 7
55 x 10 / 10 @ 8
65 x 10 / 10 @ 9
65 x 10 / 10 @ 9
Ugh. Hateful creatures.
- JohnHelton
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Re: Helton's Training Log
6/21/18
BW: 203.8
Bench Press
225 x 4 / 4 @ 6
240 x 4 / 4 @ 7
260 x 4 / 4 @ 8
260 x 4 / 4 @ 8.5
260 x 4 / 4 @ 8.5
245 x 4 / 4 @ 8
Was feeling a little strain in the outside of my pecs, so I decreased the weight for the last set. No strain with that set.
Dips
204 x 10 / 10 @ 8
204 x 10 / 10 @ 8
211.5 x 10 / 10 @ 9
211.5 x 10 / 10 @ 9.5
Weight includes my body weight.
303 Tempo Squat
260 x 3 / 3 @ 6
280 x 3 / 3 @ 7
300 x 3 / 3 @ 8
300 x 3 / 3 @ 8
I don't know why, but I really like tempo and paused squats. That being said, 530 squats are a little nasty. Too much of a good thing, I guess.
BW: 203.8
Bench Press
225 x 4 / 4 @ 6
240 x 4 / 4 @ 7
260 x 4 / 4 @ 8
260 x 4 / 4 @ 8.5
260 x 4 / 4 @ 8.5
245 x 4 / 4 @ 8
Was feeling a little strain in the outside of my pecs, so I decreased the weight for the last set. No strain with that set.
Dips
204 x 10 / 10 @ 8
204 x 10 / 10 @ 8
211.5 x 10 / 10 @ 9
211.5 x 10 / 10 @ 9.5
Weight includes my body weight.
303 Tempo Squat
260 x 3 / 3 @ 6
280 x 3 / 3 @ 7
300 x 3 / 3 @ 8
300 x 3 / 3 @ 8
I don't know why, but I really like tempo and paused squats. That being said, 530 squats are a little nasty. Too much of a good thing, I guess.
- JohnHelton
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Re: Helton's Training Log
6/23/18
BW: 205.5
Deadlift (sumo) with Belt
355 x 4 / 4 @ 6
375 x 4 / 4 @ 7
395 x 4 / 4 @ 8
395 x 4 / 4 @ 8
395 x 4 / 4 @ 8
Up 10 lbs. from last week. Will try to push it another 10 lbs. next week.
Wide Grip Bench Press
220 x 4 / 4 @ 7
Null x Null / 4
Null x Null / 4
Null x Null / 4
Didn’t complete the sets as I felt a strain in the outside of my right pec. May need to back off the weight for a bit. First started to feel it during my comp bench last workout.
Pendlay Row
145 x 12 / 12 @ 7
155 x 12 / 12 @ 8
165 x 12 / 12 @ 9
BW: 205.5
Deadlift (sumo) with Belt
355 x 4 / 4 @ 6
375 x 4 / 4 @ 7
395 x 4 / 4 @ 8
395 x 4 / 4 @ 8
395 x 4 / 4 @ 8
Up 10 lbs. from last week. Will try to push it another 10 lbs. next week.
Wide Grip Bench Press
220 x 4 / 4 @ 7
Null x Null / 4
Null x Null / 4
Null x Null / 4
Didn’t complete the sets as I felt a strain in the outside of my right pec. May need to back off the weight for a bit. First started to feel it during my comp bench last workout.
Pendlay Row
145 x 12 / 12 @ 7
155 x 12 / 12 @ 8
165 x 12 / 12 @ 9
- ahpowerlifts
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Re: Helton's Training Log
I like them too in a sick and twisted way...haha...RTS has all kinds of nasty squat variations. Right now i'm doing 6-0-0 tempo. Last night my vision was getting blurred doing them with holding the valsalva that long.JohnHelton wrote: ↑Thu Jun 21, 2018 11:49 am I don't know why, but I really like tempo and paused squats. That being said, 530 squats are a little nasty. Too much of a good thing, I guess.
- JohnHelton
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Re: Helton's Training Log
6/25/18
Starr Protocol for pec rehab:
45x25x3
I definitely strained my pec on Saturday. It wasn't happy about doing reps with just the bar this morning. I plan to do as much as possible this week rehabbing it before leaving town on Saturday for a couple of weeks.
Starr Protocol for pec rehab:
45x25x3
I definitely strained my pec on Saturday. It wasn't happy about doing reps with just the bar this morning. I plan to do as much as possible this week rehabbing it before leaving town on Saturday for a couple of weeks.
- JohnHelton
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Re: Helton's Training Log
6/26/18
BW: 206.6
Squat with Belt
335 x 4 / 4 @ 6
355 x 4 / 4 @ 7
375 x 4 / 4 @ 8
375 x 4 / 4 @ 8.5
355 x 4 / 4 @ 8
Felt pretty good. Had to try not to strain my pec while under the bar.
2ct Pause Bench Press
Null x Null / 4
Null x Null / 4
Null x Null / 4
Null x Null / 4
Null x Null / 4
Null x Null / 4
Did the Starr Protocol - 55x25x3
Split Squat
55 x 10 / 10 @ 7
60 x 10 / 10 @ 8
65 x 10 / 10 @ 9
60 x 10 / 10 @ 9
BW: 206.6
Squat with Belt
335 x 4 / 4 @ 6
355 x 4 / 4 @ 7
375 x 4 / 4 @ 8
375 x 4 / 4 @ 8.5
355 x 4 / 4 @ 8
Felt pretty good. Had to try not to strain my pec while under the bar.
2ct Pause Bench Press
Null x Null / 4
Null x Null / 4
Null x Null / 4
Null x Null / 4
Null x Null / 4
Null x Null / 4
Did the Starr Protocol - 55x25x3
Split Squat
55 x 10 / 10 @ 7
60 x 10 / 10 @ 8
65 x 10 / 10 @ 9
60 x 10 / 10 @ 9
- JohnHelton
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Re: Helton's Training Log
6/27/18
BW: 203.4
303 Tempo Squat
265 x 3 / 3 @ 5.5
285 x 3 / 3 @ 6.5
305 x 3 / 3 @ 7.5
315 x 3 / 3 @ 8
I was surprised that these felt as good as they did considering I squatted yesterday.
BW: 203.4
303 Tempo Squat
265 x 3 / 3 @ 5.5
285 x 3 / 3 @ 6.5
305 x 3 / 3 @ 7.5
315 x 3 / 3 @ 8
I was surprised that these felt as good as they did considering I squatted yesterday.
- JohnHelton
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Re: Helton's Training Log
6/29/18
Deadlift (sumo) with Belt
365 x 4 / 4 @ 6
385 x 4 / 4 @ 7
405 x 4 / 4 @ 8
405 x 4 / 4 @ 8
405 x 4 / 4 @ 8
10 lbs. more than last week.
Deadlift (sumo) with Belt
365 x 4 / 4 @ 6
385 x 4 / 4 @ 7
405 x 4 / 4 @ 8
405 x 4 / 4 @ 8
405 x 4 / 4 @ 8
10 lbs. more than last week.
- JohnHelton
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Re: Helton's Training Log
7/3/18
Lifting while on vacation. Still working Starr Procotol for pec strain.
Squat with Belt
335 x 4 / 4 @ 6
355 x 4 / 4 @ 7
375 x 4 / 4 @ 8
375 x 4 / 4 @ 8
375 x 4 / 4 @ 8.5
Bench Press
55 x 25 / 25
65 x 25 / 25
65 x 25 / 25
Starr Protocol for pec strain.
Lifting while on vacation. Still working Starr Procotol for pec strain.
Squat with Belt
335 x 4 / 4 @ 6
355 x 4 / 4 @ 7
375 x 4 / 4 @ 8
375 x 4 / 4 @ 8
375 x 4 / 4 @ 8.5
Bench Press
55 x 25 / 25
65 x 25 / 25
65 x 25 / 25
Starr Protocol for pec strain.