Jeff Helms Fitness Coach

Jeff Helms Fitness Coach ⚫️ 26
⚫️ ISSA CPT
⚫️ https://linktr.ee/JeffHelms

09/21/2023

Back to it, but only doing some semi lightweight stuff. Trying some new things too!

Started with quite a few sets of squats. First set went heavy, but then had some ascending sets after that.

Tried a new benching style, called floor press! It was definitely a challenge, but I absolutely got a good workout out of it! 💪🏻

Completed all of them with a deadlift variation, paused deadlift. Definitely burnt up the legs last, but not least with this one!

Today was definitely a good push day! Feels good to be back in after an awesome competition weekend! I can’t wait for my next one!

Unfortunately didn’t get a video of my squat. But I met some awesome people yesterday at my first ever competition!! Got...
09/17/2023

Unfortunately didn’t get a video of my squat. But I met some awesome people yesterday at my first ever competition!!

Got some good day training in and had constant adrenaline the whole time. It was my first one ever, and surely will not be my last! Even won a trophy for my first one!!

Hit some new PR’s for myself on every lift!!
S: 403
B: 325
D: 407

I’d like to thank Ricky Furr Tommy Neugebauer and Daniel Kerr for being there for me yesterday! And so many more!

365_strongwpf Pride Conditioning

06/25/2023

Had an awesome “mock comp” and max day yesterday!! Hit some good numbers, unfortunately no personal records as of now.

Starting with squat, final lift was 157.5 kg (347.50 lbs). Had too long a pause though and almost didn’t come back up. But I got it! 💪🏻

Bench was slightly under my highest PR ever! Had some good openings, unfortunately my hips raised off the bench. So I shot for it again and got 139.7 kg (308.50 lbs). 💪🏻

And last but not least, pulled an awesome deadlift. Although this isn’t technically a heavy PR for me, I relearned how to pull a better deadlift. After running it a few times, my weight took HUGE jumps. For now, final pull weighed out at 150.11 kg (331 lbs).

Total load out was 987 lbs. Again, not my highest PR, but definitely good numbers to plug in and train. The countdown is ON! 12 weeks, and then it’s competition time!!! 💪🏻👏🏻

I’d also like to sincerely thank Taylor Sarks and Isabella Sarks for helping me through all this. From coaching and teaching, to being a reliable source of help and good friends. I appreciate y’all more than you know. 💪🏻🙏🏻💙

Know the difference between ego, and confidence, and you’ll grow so much more. 🧠💭💪🏻
06/14/2023

Know the difference between ego, and confidence, and you’ll grow so much more. 🧠💭💪🏻

06/09/2023

Are you wanting to hit some goals this year? 🤔
Lose some weight or even put on some muscle?! 💪🏻

Come find me at Gold's Gym today and I’ll help you get started! 😁

I just wanted to congratulate one of my clients Salina Osborne for working so hard!! She has lost a lot of weight, and h...
05/24/2023

I just wanted to congratulate one of my clients Salina Osborne for working so hard!! She has lost a lot of weight, and has moved up in her goals and progress!!
Sometimes when we focus too much on our goals and such, we don't see what everyone sees!
Keep going friend!! 💪🏻👏🏻

05/10/2023

Had an AWESOME session this morning. Even tried some new variants of standard workouts!! 💪🏻

Bear with me on the 🤣 that form is awful…and my first initial time trying it. So I instead did some good goblet squats 🧌💪🏻

🏆 Paused Squat (5 sets; 17 reps; 1X1-225, 1X7-195, 1X9-175)
🏆 Hack Squat (3 sets; 12-15 reps, 185)
🏆 Goblet Squat (3 sets; 12-15 reps, 60)
🏆 DB Staggered Stance RDL (3 sets; 8-10 reps, 60)
🏆 Single Arm DB Rows (3 sets; 10-12 reps, 50)
🏆 Cable Y Raise (3 sets; 10-12 reps, 10)

05/08/2023

Sorry I’ve been MIA. Got myself a third job and I’m steady working on some goals of mine.

Hit some bench and deadlift this morning and went mostly heavy for moderate to high reps. Worked on some form with my bench, but that deadlift form has fell off.

The 7 month rest time from powerlifting definitely felt good, but at the same time, weakened certain parts of lifting forms. But it’s all good. The consistency will get me back where I hope to be in no time!! 💪🏻

05/01/2023

Just now getting a chance to post. Life’s getting a little busier soon. But powerlifting is going good!

Had a good variation of bench yesterday, along with my favorite leg workout, the leg press 💪🏻

I’m now on a broad 5 month timeline until my competition and I. Can’t. WAIT!!! 💪🏻🔥

⚜️ Long Pause Bench Press (1 set; 3 reps - 165)
⚜️ Close Grip Bench Press (4 sets, 8 reps - 135)
⚜️ Barbell Rows (3X12-15)
⚜️ Hip Thrusters (4X10-12)
⚜️ Leg Press (3X10-12)
⚜️ Weighted Push-Ups (3X10-12)
⚜️ Weighted Side Bends (3X12-15)
⚜️ Ab Wheel (3X8-10)

04/29/2023

Good leg variant day this morning!! Hit some good, low, paused squats and then some target accessory muscles 💪🏻

🏋🏼‍♂️ Paused Squat (5 sets; 1X1-205, 1X7-180, 1X9-170)
🏋🏼‍♂️ Hip Thrusters (3 sets; 8-10 reps)
🏋🏼‍♂️ Leg Extensions (3 sets; 12-15 reps)
🏋🏼‍♂️ Chest Supported Rows (3 sets; 10-12 reps, 30 lbs)
🏋🏼‍♂️ GHD Back Extensions (3 sets; 10-12 reps, 25 lbs)
🏋🏼‍♂️ Upright Rows (3 sets; 10-12 reps, 50 lbs)
🏋🏼‍♂️ Side Planks (3 sets; 20-40 sec’s)
🏋🏼‍♂️ Reverse Planks (3 sets; 20-40 sec’s)

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Albemarle, NC
28001

Telephone

+17042440818

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