Helton's Log

[JohnHelton]

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

[JohnHelton]

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.

[JohnHelton]

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.

[JohnHelton]

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

[JohnHelton]

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

[JohnHelton]

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.

[JohnHelton]

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.

[JohnHelton]

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.

[ahpowerlifts]

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

[JohnHelton]

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

[JohnHelton]

good dedication training on vacation. Ross is driving you hard...lol

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.

[JohnHelton]

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.

[JohnHelton]

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.

[JohnHelton]

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

[ahpowerlifts]

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.

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]

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.

[JohnHelton]

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

[JohnHelton]

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.

[JohnHelton]

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.

[JohnHelton]

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.