Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 25-Apr 2017
Weight: 218.5lbs, Time: 0800 (01:15)

Warmup: banded shoulders x100

Rear DB Lateral 45x10,10,10,10
Superset w/Barbell Row 45x10, 135x8, 185x6, 205x4, 245x4,4, 235x4, 225x4
Superset w/Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 290x4,4,4,4

3-second Eccentric Bench 245x9, 5-breaths, x2, 5-breaths, x1 (12)

RDL 275x7,7,7

Barbell Curl 115x8,8,6+2
Superset w/DB OH Extension 120x8,8,8

Cardio: Seated Row, @5, time: 15:07, distance: 3,002m

[SClark08]

Thursday, 27-Apr 2017
Weight: 218.5lbs, Time: 0900 (01:15)

Warmup: extended hips and shoulders

Back squat (no shoes) 45x10,10, 135x5, 225x4, 315x3, 405x2, 495x1, Dynamic: 300 12x2 OTM

Pull up 25x10,10,6+2+2 @90sec

DB Press 75x12,12,10 @90sec
Lateral 30x12,12,12 @45sec
Standing Calf 170x10,10 @30sec
Seated Calf 100x10,10 @30sec
Soleus 40x10,10,10 Alt

[SClark08]

Friday, 28-Apr 2017
Weight: 218.5lbs, Time: 0800 (01:15)

Warmup: band shoulders

DB Row 100x12,12,12
Superset w/Incline 225x3, 265x2, 250x4x4, slow: 205x8-2-2

DE Deadlift (30-sec) 365 10x1

Hammer Curl 65 8,8,8,8
Superset w/Dip 105x8,8,8, BWx16

Erg: lvl5, 15:07, 3,040m

[SClark08]

Monday, 1-May 2017
Weight: 219.25lbs, Time: 0945 (00:55)
Calories: High (3,350)

Warmup: band shoulder x100
Barbell Row 135x5, 225x4
2-Count Paused Bench 135x5, 225x4, 275x3, 315x2

Giant Set:
Bent Lateral 45x10,10,10,10
Barbell Row 260x5,5, 235x5,5
2-Count Paused Bench 260x5,5,5,5 (90-120 sec rest)

Seated DB Press 75x10,10,10,10 (150sec rest)
Dip 70x10,10,8,7,5 (90sec rest)

Notes: I have molded my program to loosely follow the guidelines provided in PPSTv3 in Chapter 8. I started carb cycling (2 High days, 2 medium days, and 3 low days); those 2 large bananas and 2 cups of oats this morning... plus coffee... Bench felt fast and strong (RPE 7.5-8). Rows were a touch too heavy - need less weight and more control next time (225-230ish?), Dips were pretty sloppy too; shoot for 60lbs next week for 5x10.

[SClark08]

Tuesday, 2-May 2017
Weight: 220lbs, Time: 0815 (01:25)
Calories: High (3,350)

Warmup: band shoulder x50, band hips x60

Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 405 4 sets of 5

RDL 135x5, 225 4 sets of 10
OH Lat Pulldown 145 4 sets of 10
Seated Calf 100x15,13
Soleus 40x15,15

Erg: Lvl5.5, 15min, 2,860m

[SClark08]

Thursday, 4-May 2017
Calories: Medium (2,850)

Pullup 80 4x5
Superset w/ Press 185 4x5
DB bench 95x10,10,10,10
OH DB Ext 115x10,10,10,10
Lateral 30x10,10,10,10


Friday, 5-May 2017
Calories: Medium (2,850)

DE Squat 295+130lb bands 12x2 OTM
Deadlift 495x3, 455x5
DB Row 105x10,10,10,10
Bent Lateral 45x10,10


Monday, 8-May 2017
Weight: 219lbs, Time: 0935 (01:05)
Calories: High (3,250)

Bent Row 225x2, 255x1, 235x5,6,6,6,7
Superset w/Paused Bench 315x2, 345x1, 295x5x5

Seated DB Press 70 5x10
Dip 60x10,10,9, 35x9,8-BWx5

[SClark08]

Tuesday, 9-May 2017
Weight: 219lbs, Time: 0815 (01:18)
Calories: High (3,250)
No coffee...

Warmup: band hips and shoulders

Squat (w/oly shoes, orthotics,knee sleeves, belt) 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 445x5x5

Snatchgrip RDL 275x8,8, 245x10,10

Pulldown 135 5x10

Bent Lateral 45 3x10

Notes: shit load of ankle pain today...

[SClark08]

Thursday, 11-May 2017

Chin-up 80x5,5,5,3,4
Superset w/Clean& Press 205x2, 225x1, 195x5,5,5, 185x5,5
DB Bench 95 5x10
LTE 95x10,10, 85x10,10, 75x10
Lateral 30 5x10


Friday, 12-May 2017
Weight: 218.2lbs

DE Squat 315+130lb band tension, no belt: 10x2
Deadlift 495x5, 455x5
DB Row 105 5x10
Leg Curl 50x10, 70x10, 80x8
Rear Lateral 45 3x10

Erg: Lvl6/16, 15 min, 3,130m

[SClark08]

Monday, 15-May 2017
Weight: 218.6lbs, Time: 1015 (00:50)
Calories: Medium (2,900)

Warmup: band shoulder x100

Paused Bench 45x10, 135x5, 225x5, 275x5,5,5

Seated DB Press 70x10,10

Bent Lateral 45x10,10,10
Superset w/Bentover Row 45x10, 135x5, 225x6,6,6

Dips 70x10,10

Erg: Lvl 7, Avg Pace: 2:20-2:30 (500m), 15-mins, 3,030m

Notes: Did a fair amount of hiking and walking this weekend without supportive shoes. I heard a light 'pop' in my right ankle this morning while squatting down to load up my dip-belt. My ankle was tender during the Erg and more tender still as I was finishing with the shower. I was diagnosed with arthritis in my big toe on my left foot, with residual tissue damage to my left ankle from my tear in 2014.

Ankle history recap:
- Wearing Nike Free Trainers, sprinting 90* corners around the basketball court for Squadron PT. Resulted in tearing my posterior tibial tendon (PTT) which required prescription anti-inflammatory and an ankle brace
- Subsequent visits to a two podiatrists resulted in three generations of progressively more aggressive orthotic shoe inserts
- I wore these inserts in stability running shoes for 4-5 months
- I gradually (over the course of 2 months) transitioned from the stability shoes (Brooks Beast) + orthotics to minimalist shoes sans orthotics (Merrell Bare Access Ultra)
- Prior to orthotics I would accumulate debilitating shin splints that would last 20-30 minutes before I could put weight back on my feet without pain; with the orthotics the situation was much the same. After transitioning to the minimalist shoe without orthotics I no longer developed shin splints (and haven't since 2015)
- As the Merrells wore out I 'graduated' to a more minimalist shoe (New Balance Minimus 00)
- I completed two fitness assessments without any ankle pain or re-injury (2.5 year span) working with the minimalist shoes and squatting with orthotics in my Olympic weight lifting shoes (Addidas Powerlift trainers)
- Recently I completed some higher intensity squat training (465 5x5 volume work and up to 585x1, as well as 10x2 dynamic work with 315 lbs + 130 lbs of band tension)
- This heavy loading and dynamic inputs to my ankles were the final straw to break the camel's back; I could hardly walk for a few days following training
- I am now wearing orthotics in ALL of my shoes and struggle to squat to parallel (barefoot)/require a significantly wider stance to achieve depth
- I perform soft tissue work every other day with a lacrosse ball on the arches of my feet
- I was able to wear my work boots (Rocky C4T) with factory inserts without issue - this is no longer the case
- I have only taken a few weeks off of heavy training over the course of the past 2.5-3 years; my fear is that I have developed overuse injuries that will require a drastic reduction in training volume. I know that the moderators of this forum detest such things, however, training is a life time endeavor, not a sprint; heaping on more training stress is NOT helping me improve
- From this point forward, squatting is for the most part off the menu. I will keep 60-65% dynamic squatting in - if my ankles allow, however, the majority of my leg training - at least for the near term - will stem from RDLs, leg curls and extensions, and the occasional moderate intensity deadlifting

[SClark08]

Tuesday, 16-May 2017
Weight: 218.5lbs, Time: 1200 (00:55)

SB Squat (flat shoes, sleeveless, belt) 70x10, 160x5, 250x4, 340x3, 430x2, 320x20

Snatch grip RDL 265x10,10
Pulldown 135x10,1 of
1-Leg Ext 45x10,10
Back Ext 45x10,10

Notes: saw a PT today; he used a scraper tool to break up the tissues of my left calf, ankle, and foot. Nearly puked. But felt better after. Was given some drills to improve stability and mobility: 11-12-1'oclock knee to wall each leg; 1-leg SLDL/3-Point cone touch; towel/marble pickups with toes; banded inversion x100's of reps per ankle per day; it's annoying but it seems to be working. I squatted without pain: Ankle Recovery; SSB 320x20 - YouTube