Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 28-Oct 2021
Weighout: 208.9lbs, Time: 0640 (01:15)

Warmup:
- Foam Roll hips x90-sec per side
- Foam Roll Glute/Ham x60-sec per side
- Couch Stretch x60-sec per side

Front Squat 45x10, 135x5, 225x4, belt: 275x3, 315x2, 365x1, 335x4,4, 325x5,5 @2-3min
SLDL 45x10, 135x1, 225x1, 315x1, 405x1, 495x4,4@2-3min

Superset:
Weighted Chin-ups 30lbs x8,8,8,6
Weighted Dips 100lbs x8,8,8,8 @60-sec b/t movements

Foot-elevated, band push-up (Myo; red mini band) 15+5+4+3+3, 15+4+3+3, 15+5+3 (78) @2min b/t rounds

[SClark08]

Friday, 29-Oct 2021
Time: 1345 (00:50)

Superset:
Red mini band press down 3x60 sec
Red mini band hammer curl 3x60 sec @1min

OH DB Ext (Myo) 100x15+5+1

1-Arm DB preacher curl 25lb 60,40,30-sec @60-sec

Lying DB Triceps Extension 35x50-sec, overhead 30x,45-sec, 40-sec @2min

Lying red mini band curl 3x60-sec @2min


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[SClark08]

Saturday, 30-Oct 2021
Time: 1430 (00:37)

Run: 2.9mi (00:26:30)
Stretching: calves, hamstrings, quads, IT band


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[SClark08]

Sunday, 31-Oct 2021
Time: 0630 (01:10)

Safety Bar (60lb) Squat (sleeves/Oly shoes) 60x10, 150x5, 240x4, belt: 330x3, 420x1, 470x1 @9.5, 440x3 @9, 440x3 @10, 430x4 @9, 430x4 @10 @3-4min

Hex Bar (50lb) Pin Press 50x10, 100x5, 140x1, 160x1, 145x8,8,8,6
Superset w/T-Bar Row (prone grip) 180lbs 4x10 @1.5min b/t movements

G/HR 45x9,9 @2min

Hex Bar (50lb) Farmer Walk 350 4x27m @ 2min

Notes: heading out of town for a few days; moved this session up from Monday

[SClark08]

Tuesday, 2-Nov 2021
Weighout: 210lbs, Time: 0645 (00:52)

Warmup: seated DB L/YT-Raise 5lbs 3x15 @90-sec

Prone/Incline DB Rear Lateral 40x10,10,10 @1.5-2min

High Incline/Prone DB T-Lateral 25x12,12,12 @1.5-2min

Cable 1-Arm Rear Lateral 20# x12,12,12 @90sec
Cable 1-Arm Y-Lateral 15# x12,12,10 @90sec

Treadmill: 9.6mph x 0.38mi, 9.7mi 3x 0.25mi


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[SClark08]

Wednesday, 3-Nov 2021
Weighout: 208.9lbs, Time: 0630 (00:33)

Low Incline DB Bench 40x10, 65x8, 80x6

Pull-Apart Red Mini Long-Band 4x15
Superset w/Red Band Low Incline DB Bench 65x10,10,10,10 @60-sec b/t movements

Weighted Chin-up 30x9,9,7,7
Superset w/ Weighted Dip 90x9,8,8,8 @ 60-sec b/t movements

Foot elevated band push-up (Myo):
1. Green mini long band: 19+4+3 @3min
2. Red mini long band: 19+4+3+2

Notes: decent titty pump; “…I’d [do] me, hard.” - Marilyn Manson


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[SClark08]

Friday, 5-Nov 2021
Weighout: 210.5lbs, Time: 1220 (00:41)

Cable hammer curl 30x15, 50x15, 70x15, 90x15, 105x20,5,5,5,5,4,4,4,4,3,3,3,3

Cable rope press down 30x15, 50x15, 70x15, 90x15, 105x20,5,5,5,5,4,4,3,3,3,3

1-Arm DB Preacher Curl (High Incline) 25x15,5,3,2

1-Arm DB OH Extension 35x20,5,4,3,2

1-Arm High Cable Curl 30x25,15,10
1-Arm Rope Kickback 30x25,10


Saturday, 6-Nov 2021
Time: 1000 (00:36)

Distance run - trail: total running time ≈ 27min


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[SClark08]

Sunday, 7-Nov 2021
Weighout: 212.5lbs, Time: 1345 (01:30)

Mobility (8-10mm):
- foam roll lats & rear delts x2min/side
- Pec stretch x1min/side
- Kneeling lat stretch w/dowel 2min

Low-Bar Back Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495@8, 525@9, 545@9.5 x1, 500x 3@8.5, 3@9, 485x 4@8, 4@8.5 @3-4min

Neutral grip row machine 135lb/side 4x12
Superset w/Hex bar pin press 150x8@9.5, 7@10, 6@9.5, 6@10 @60-sec b/t each

Standing Cable crunch 62.5,67.5,72.5x15
Superset w/G/HR 45x10,10 250-sec b/t each

Farmer 320lbs 4x across court; down and back @2min

Notes: it’s funny; 10 years ago I’d you asked me what movements I couldn’t live without I probably would’ve said the big three and their close variations (paused squats, deficit deadlifts, and Closegrip bench). 5 years ago and the press (from a rack or seated with dumbbells) and the row ergometer would be in there. Now? Any form of barbell squat (except the Zercher), barbell press (cleaned first), weighted Chins and Dips (typically superset together), and farmer walks.

[SClark08]

Tuesday, 9-Nov 2021

L/Y/T-Raise 5lbs 3x15
Prone/Incline Rear Delt
Prone/Incline Y-Lateral
1-arm cable rear delt
1-arm cable y-lateral

Treadmill 9.6mph 2x0.38mi, 2x0.25mi


Thursday, 11-Nov 2021
Weighout: 2##lbs, Time: 1920 CET (01:16)

SSB Squat 420,430,440,450x2, 450x2, 435x3

DL 405,495,585x1
SLDL 505x3,3

Chin-ups 30x10,10,8,8
Superset w/Dips 90x10,10,10,10 @90sec

Ring push-ups (Myo) @5-breaths/2min b/t sets
- green monster mini long x15+4+3+2
- Red Monster min Long x8+3+2+2
- No band x8+2+2


Friday, 12 Nov 2021

Spider curl 30x15,15,15,15,15
SS w/red band push down 5x20

DB Curl 35x20+5+4+3+3+2
Green band push down 15+6x5

Red long monster mini hammer curl 5x15 superset w/ green long monster mini push down 3x15, 1x12 no rest b/t movements


Saturday, 13 Nov 2021

Travelled to Niger via Gray Tail Express


Sunday, 14-Nov 2021
Weighout: , Time: 0815 (01:35)

Lat & Pec Stretching

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535,545x1, 505x3,2, 490x4,2

G/HD 45 2x12
Superset w/Standing Cable Crunch 110# 3x30

1-Arm Cable Rear Delt 30# 2x30
Cable face pull 70# 2x25
Machine rear fly 150# 15,12
DB side bend 100 3x15/side
Hack squat 90/side 1x20

Squatting in Niger ? Nov 2021 - YouTube


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[SClark08]

Monday, 15-Nov 2021
Weighout 215*, Time: 0830 (00:48)

Low Inc DB Bench 40x10, 55x8, 70x6, 85x4, 80x12,12,12
Superset w/Row Machine 165# x15, 180# x15, 190# x15 @90-120sec b/t

CG Bench 225x3, 275x2, 315x1, 225x12,12,10
Superset w/DB Curl 40x15,12,12 @60-90sec b/t

Standing Y-Raise 30x15,15,12,12 @120sec

1-Arm OH DB Triceps Extension 50x12,10 @90sec

Notes: been salting my food and drinking lots of electrolyte powder. Weight is up considerably from water. Makes the lifting feel decent.


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