Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 18-May 2017
Weight: 218.75lbs, Time: 0700 (00:45)
Calories: Medium (2,900)

Warmup: band shoulders x100

Pull-up 10,5,4,3,2,1, 60x3,3,3
Superset w/ Clean & Strict Press 45x10, 135x5, 165x4, 185x3, 205x2, 225x1, 175x5,5,5 @120-sec

DB Bench 95x10,10 @90-sec
Seated Side Lateral 30x10,10 @60-sec
45* Incline DB Curl 30x10x10 @60-sec
LTE 85x10,10 @60-sec

[SClark08]

Friday, 19-May 2017
Weight: 218.25lbs, Time: 0805 (01:16)
Calories: High (3,150)

Warmup: band hip & knee-to-wall x100
SB Squat 70x10, 160x5, 250x4, 340x3, 430x1, 330x20
Deadlift 45x5, 135x5, 225x5, 315x5, 405x5, 465x5 (~75% of 625)
DB Row 105x10,10
Lying 1-Leg Curl 40x10,10
1-Leg Ext 45x10,10
Cable Face Pull 60x15,15

Erg: Lvl 8/16, 15-minutes, avg pace: 2:25-2:35, distance: 3,050m

Notes: my right ankle was so painful this morning that I couldn't walk for the first 20 minutes. I had to do a lot of knee-to-wall and toe-walking. Fortunately the pain subsided by the time I left for base; squatting went on without a hitch: Ankle Recovery: SSB 330x20 - YouTube

[SClark08]

Monday, 22-May 2017,
Weight: 217.5lbs, Time: 0945 (01:05)
Calories: Medium (2,900)

Warmup: Rear Delt Machine 85,90,95,100 x10 (30-45-sec b/t sets)

Paused Bench: 45x10, 135x5, 225x4, 275x3, 315x1, 335x1, 355x1, 315 5 sets of 3 (2-3 minutes b/t sets)

Seated Cable "Rear-Delt Row" 85x12,12,12,12
Superset w/ Pendlay Style Row 45x10, 135x8, 225x8,8,8,215x8 (drop back to 215 for sets across in following weeks; 2-min b/t sets)

Seated DB Press 75x10,10,10 (90-sec b/t sets)

Dips 90x8,8,8, 70x6+2 (leave this weight alone for following weeks - just do 10% load drops as reps begin to fall of for sets across - keep tonnage higher; 90-sec b/t sets)

Notes: I finally broke the 217/218 pound barrier. I'm thinking that I'll call it a day once I hit 215; then slowly add calories back in and ramp the intensity back up.

[SClark08]

Tuesday, 23-May 2017
Weight: 215.5lbs, Time: 0750 (01:15)
Calories: High (3,150)

SB Squat 70x10, 160x5, 250x4, 340x3, 430x1, 340x20
Snatch Grip (hook) RDL 265x10,10,10
Pull Down 140x10,10,10
1-Leg Extension 40x10,10,10

Erg: Lvl 9/16, 15-min, 3,020m



Thursday, 25-May 2017
Weight: 217.2lbs, Time: 1200 (00:56)
Calories: Medium (2,900)

Chinup 90x3,3,3,3,3
Superset w/Clean & Press 45x10, 135x5, 165x4, 185x3, 205x2, 230x1, 205x3,3,3,3,3

DB Bench 100x10,10,10
LTE 90x10,10,10
Standing DB Side Lateral 35x10,10,10
Machine Rear Lateral 95,100,105x10

[SClark08]

Friday, 26-May
Weight: 217.2lbs, Time: 0740 (01:25)
Calories: High (3,200)

Warmup: band hipsx100, band shoulders x100

Low bar Squat 45x10, 135x5, 225x4, 275x3, 325x2, 355x20

Deadlift 135x3, 225x3, 315x3, 405x2, 495x1, 515x5

DB Row 110 4x8
GHR BWx10, BW+10lb x8, BWx10
1-Leg Ext 45 3x10

Erg: 15:25, Lvl 11/16, 3,000m

Synopsis of my squat and change in bodyweight over the past 2.5 months. In march my ankles were pain free, the past month has been nearly unbearable: 2.5 Month Squat Synopsis - YouTube

[SClark08]

Monday, 29-May 2017
Weight: 217.2lbs
Calories: Medium (2900)

Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 265x6,6,6,6
Seated Rear Delt Row 85x12,12,12,12
Superset w/Olympic Style Row 245x5,5,5,5
Seated DB Press 75x10,10,10,10
Dip 135x8, 125x6, 115x6, 105x6, BWx16



Tuesday, 30-May 2017
Weight: 218.1lbs, Time: 0800 (01:15)
Calories: High (3100)

SB Squat 70x10, 160x5, 250x4, 340x3, 430x1, 365x20
Snatch grip RDL 265x8,8,8,8
Cable Pulldown 145x10,10,10,10
1-Leg Iso Extension 45x10,10,10,10

Erg: Lvl 10-16, Time: 20 minutes, distance, 3,700m

Notes: I had to slow down the squat around reps 5-8, by the time I got to ten I required 3-5 deep breaths between each rep. At that point it became a set of 10 difficult reps, followed by 10 individual sets... This was an absolute limit today - I have a hard time seeing myself completing the same 20 reps with 5 additional pounds on Friday... The RDLs were planned for 4x10, however, following that harrowing 20-rep set, I was gassed; form was B- quality for the RDLs which simply won't do.

[SClark08]

Thursday, 1-June 2017
Weight: 217.75lbs, Time: 1730 (00:53)
Calories: Medium (2900)

Chin-up 80x5,5,5,5
Superset w/Clean&Press 185x3, 205x2, 225x1, 175x5,5,5,5 @2-min b/t

DB Bench 100 4x10 @2-min b/t
LTE 90 4x10 @90-sec b/t
Lateral 35 4x10 @1-min b/t
Bent Lateral 50 2x10, 45x10, 40x10 @1-min b/t

[SClark08]

Friday, 2-Jun 2017
Weight: 217.75lbs, Time: 0830 (01:25)
Calories: High

Warmup: hips and ankle mobility

SB Squat 70x10, 160x5, 250x4, 340x3, 430x1, 390x5,4,3,3 @120-sec

Deadlift 135x5, 225x4, 315x3, 405x2, 495x1, 430x3,3,3,3 @120-sec

DB Row 110 4x10 @90-sec
1-Leg Extension 45 2x10@60-sec
1-Leg Curl 45 4x10@90-sec

Erg: Lvl 11/16, 20-min, 3,860m

[SClark08]

Monday, 5-Jun 2017
Weight: ??, Time: 1530 (01:35)
Calories: Medium (2900)

Warmup: band shoulders
Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 345x1, 355x1, 300x5,5,5,5,4.5 @180sec
Barbell Row 135x5, 185x4, 225x3, 255 5x5 @120sec
Seated DB Press 75x10,10,10,10,6+3 @120sec
Dip 135x6, 125x6, 115x6, 105x6, 95x6, BWx12,9 @90sec
Bent lateral 45 5x10 @60sec


Tuesday, 6-Jun 2017
Weight: 217 lbs, Time: 0815 (01:18)
Calories: High (3100)

Warmup: hips and ankles
LB Squat 45x10, 135x5, 225x4, 315x3, 405x2, 455x1, 475x1, 495x1, 385x10*,10
Snatch Grip RDL 255x8,8,8*
Pulldown 145x10,10,10,8,8
1-Leg Ext 45 5x10

Erg: Lvl 11/16, 15 min, 2-min @2:50-3:00 pace, 30-sec @ 2:05-2:15 pace, 2,775m

Notes: I meant to do 1x20 at 385 for my squat, however, at rep three I had a gusty fart that fucked with my bracing and focus. I had to resort to singles from that point forward. Decided to go for the volume and do another set of 10. RDLs gave me an ass cramp so I shut them down two sets early. I'm starting to run into a wall with the volume and restricted calories (normal for week 2 of 4; I have a deload next week). I may see if I can eek out one more cycle, or I'll change things up - I feel like these 20 rep squats have run their course; plus the safety squat bar pads a shit... my neck still hurts from last week's 365x20

[SClark08]

Thursday, 8-Jun 2017
Weight: 218*, Time: 1740 (01:01)
Calories: Medium (2800)

Chin-up BWx5,5,5,5, 80x5x5 @-30sec
Superset w/Clean & Press 45x10, 135x5, 175x4, 190x3, 210x2, 230x1@10, 190x5x5 @-120-150sec

DB Fly 45 5x10 @-60sec
LTE 90 5x10 @-60sec
Standing side Lateral 35 2x12@-30sec
60* side Lateral 35 2x12 @-30sec
Seated bent Lateral 35 2x12 @-30sec
Reverse pec deck 100 2x12 @-30sec

Notes: I felt pretty weak during my pressing. I chalk this up to the weight loss and lack of coffee today (I don't consume any after 3pm - so that I don't impact my ability to fall asleep). Caffeine really is night and day for me. Also, the scale read a pound greater than two days previously, however, my diet, training, and hydration have all been pretty tight. Because I trained 10 hours later than I usually do, I've had more meals and am weighed down by that and hydration (IMO). If anything I've lost weight because that 230 Press - as well as the clean - were so difficult.