Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 104

starting strength gym
Page 104 of 110 FirstFirst ... 45494102103104105106 ... LastLast
Results 1,031 to 1,040 of 1099

Thread: Samuel Clark, Intermediate Training Log

  1. #1031
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Monday, 3-Jan 2022
    Weighout: 212.3lbs, Time: 1315 (01:07)

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@7, 515x1@7.5, 535x1@8.5, 545x1@9, 485x3@8.5, 3@9, 3@9.5

    1-Arm Kneeing Landmine Press 45x10, +25x8, +50x8,8,8 superset w/Chin-up 45x8,8,8

    Green long mini band foot elevated ring push-up 2x12

    Prone/Incline DB front raise/side raise negative 15lbs 3x10

    Notes: three weeks without squatting; a man could’ve done worse.


    Sent from my iPhone using Tapatalk

  2. #1032
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default Samuel Clark, Intermediate Training Log

    Tuesday, 4-Jan 2022
    Weighout --, Time: 1625 (00:47)

    Warmup:
    - Treadmill Jog 6mph x10min
    - Hip & Ankle Mobility (4min)
    - Shoulder Mobility (3min)

    Barbell Complex:
    - Row
    - Deadlift
    - RDL
    - x1 Hang Clean
    - Front Squat
    - Dead Press

    45lbs x5, 95lbs x5, 135lbs x6,5,4,3,2,1 @2min

    Assault Bike 00:01:40 @ 40-50RPM, 00:00:20 @ 80-85 RPM x3 Rounds


    Notes: woke up the following morning (wed, 5-Jan) with an achy shoulder; safe to say that either the clean or the press aren't agreeing with me.
    Last edited by SClark08; 01-08-2022 at 08:43 AM.

  3. #1033
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    Wednesday, 5-Jan 2022
    Weighout: 215lbs, Time: 1625 (00:55)

    Warm-up:
    Flat DB Bench 40x10, 60x8, 80x6

    Closegrip bench 45x10, 135x5, 225x8, 335x8, 245x8
    Deadlift 135x5, 225x3, 315x3, 405x2, 495x1, 545x1 @8, 565x1 @8.5, 525x3 @9
    SLDL 475x3 @9, x3 @9
    Barbell Row 225x8,8,8
    1-Arm Cable Rear Lateral 90# 12,10,10
    Low Cable Fly 110# 12, Myo: 15+5+3+2


    Friday, 7-Jan 2022
    Weighout: 214.8lbs, Time: 1145 (00:53)

    Paused Squat (no sleeves) 45x10, 135x5, 225x4, 315x3, 405x2, belt: 495x1, 405x3,3,3 @2-3min

    Giant Set (60-sec b/t movements):
    Pull-up 25x8,8,8
    Dip 90x10,10,10
    G/HR 45x12,12

    Prone/Incline Rear Lateral 40x12,10,10 @2min
    Prone/Incline Side Raise 20x15,15,15 @2min

  4. #1034
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    Saturday, 8-Jan 2022

    Garage

    Incline Curl to Hammer Curl 25lbs x12/8, 30lbs x12/6, x10/4 @2min

    Spider Curl to Spider Hammer Curl 25lbs x12/12, x12/12, x15/15 @2min

    Took the boys to the pool for an hour


    Sent from my iPhone using Tapatalk

  5. #1035
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    Monday, 10-Jan 2022
    Time: 1625 (00:56)

    Warmup: hip/ankle mobility, bw chin-ups
    Squat (no sleeves) 45x10, 135x5, 225x3, belt: *315x3, *405x2, *495x1, *525x1 @9, *465x3(4) @8.5, *455x3 @9,

    Tempo squat 315x5

    Chin-up 50x8,7,7 @1min superset w/
    Kneeling 1-Arm Landmine Press 55x8,8,8 @1min

    Prone/Incline Rear Delt Row 40x15,12,12,12 @2min

    Notes: forgot my sleeves again, lots of hip pain (right, front) in extension, not Flexion. Theory is: lots of sitting over vacation, not much running, hip extensors are weaker/under active. For now, I am going to work through squatting pain with less inflammatory motor patterns (e.g., front squats) and incorporate glute/hamstring movements.


    Tuesday, 11-Jan 2021
    Weighout: 212.1lbs, Time: 1030 (00:54)

    Warmup: hip flexor soft tissue, hip extension, ankle mobility

    Front squat (sleeves) 45x10, 135x5, 225x4, belt: 275x3, 315x2, 365x1 @8, 330x3@7.5, 3@8, 3@8, 3@8.5 @2-3min

    Complex: Ab wheel rollout, barbell row, deadlift, RDL
    6,5,4,3,2,1 @60-90 sec

    Assault bike: 20-sec @80-85 RPM, 100-sec @30-40 RPM x4

    Notes: significantly less hip pain with front squatting. New pain = right elbow flexor pain (similar to my left elbow from previous injury). May be a discrepancy in arm extensor/flexor strength.


    Sent from my iPhone using Tapatalk

  6. #1036
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    Wednesday, 12-Jan 2022
    Weighout: --lbs, Time: 0655 (00:55)

    RDL 45x10
    Deadlift DOHHG 135x5, 225x4, 315x3, 405x2, belt: 495x1, straps: 545x1 @8.5, 485x 4@8, 4@8, 4@8.5 @2-3min

    Barbell Row 235x8,8,8 superset w/
    Closegrip bench 225x4, 275x3, 315x2, 235x 10@8, 240x10@8, 10@8.5 @1min

    (Life Fitness Machine) Low Cable Fly 17.5$ 20+4+3+3, 2min, 17.5# 12+3+3
    (Life Fitness Machine) Cable Side Raise 12.5# 3x12 @2min

  7. #1037
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    Friday, 14-Jan 2022
    Time: 1015 (01:13)

    Hip/ankle mobility x5min
    Front squat (sleeves) 45x10, 135x5, 225x4, 275x3, belt: 315x2, 355x1@7.5, 375x1@8, 340x3 @8,8,8 @2-3min

    Sumo Deadlift 135x3, 225x2, 315x1, 405x1, belt: 495x1@9.5*, straps 440x4 @7,7.5,7.5 superset w/ Ab Wheel 45lbs 3x12

    Dip 95 3x10 @2min superset w/ 1-arm cable rear lateral 65# 3x12-15
    Low cable fly 80# 2x10-15
    Low Cable side raise 65# 3x12


    Saturday, 15-Jan 2022
    Time: 1400 (00:50)

    Incline Zottman Curl 10x20
    Fat Gripz (Blu) Incline Curl 25x20,16,10,8
    Fat Gripz (Blu) Alt. Incline Hammer Curl 45x8,7,7,6

    Seated 1-Arm OH Triceps Extension 45x 4x15

    20min walk


    Sent from my iPhone using Tapatalk

  8. #1038
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    Monday, 17-Jan 2022
    Weighout: , Time: 1015 (01:10)

    Warmup: Band Pull-Apart x10-20 superset w/Paused Bench 275x3, 315x2

    Closegrip Bench 245 4x8 @7.5-8.5 superset w/ Bent DB Rear Lateral 40 4x12

    Deadlift 545x1@8.5, 485x4x4@8-9

    Barbell Row 235 4x8 superset w/1-Leg Press 70,85,100x8

    Low Cable Fly (Myo Reps) 65# 20-5-5-5-5-5, 15-5-5-5-5-5

    Side Raise Machine 40x50, 80x4x20



    Tuesday, 18-Jan 2022
    Weighout: 212lbs, Time: 1645 (00:20)

    Row Erg (@10) - 20min x 4,170m
    - 5min warmup (avg 00:02:15/500m)
    - 6x 20sec/100sec (00:01:35 & 00:02:35/500m)
    - 5min cooldown (avg 00:02:25/500m)



    Wednesday, 19-Jan 2022
    Weighout: , Time: 10:55 (01:00)

    Front Squat 315x1,1, 360x1, 380x1@8.5, 340x3 @7.5,8,8,8.5

    Ab Wheel & G/HR 45 x12,12,8 & 70x6,6

    1-Arm Hi-Cable Rear Lateral 80# 3x20

    1-Arm Lo-Cable OH Triceps Ext 145# 3x12

    DB Curl 45x10/8/6 superset w/DB Hammer Cutl 45x10/8/6


    Sent from my iPhone using Tapatalk

  9. #1039
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default

    Friday, 21-Jan 2022
    Weighout: 211lbs, Time: 1225 (01:10)

    Warmup: 5min hip & ankle mobility

    Paused squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@9, 405x3 @7,7,7.5,8

    Superset w/1-Arm Kneeling Landmine Press bar x10, +10x8, 20x6, 30x4, 40x2, 55x8,8,8,8

    Sumo Deadlift 135x1, 225x1, 315x1, 415x1, 485x1, 555x1@9, 455x4@7,7,7.5

    Chin-up 45x9,8,6,4 (27)
    Superset w/Dip 100x12,10,8 (30)


    Sent from my iPhone using Tapatalk

  10. #1040
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,154

    Default Samuel Clark, Intermediate Training Log

    starting strength coach development program
    Saturday, 22-Jan 2022

    warmup: Seated DB Side Raise 10lbs 2x12
    Seated Red mini/long band Side Raise 3x12 superset w/ Seated DB Side Raise 25lbs 3x12

    Seated Incline DB Curl 25lbs x20,12,10,8 superset w/Incline Hammer Curl 25lbs x20,12,10,8

    Jog: 14mins 1.38mi +27lb vest


    Monday, 24-Jan 2022
    Weighout: 211.4lbs, Time: 0645 (01:10)

    Warmup: 5-min hip/ankle mobility
    - Quadruped trunk rotations x10/side
    - Kneeling hop flexor stretch x30-45sec/side
    - pigeon pose x30-45sec/side
    - deep squat stretch x30-45sec
    - squat ankle stretch x30-sec/side
    - bottom half, mid-range, full squat x5 each
    - hip circle glute bridge 2x10

    Front Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 340x1, 365x1, 385x1 @8.5, 335x4 @7.5,7.5,8,8.5

    [poo break]

    Deadlift 135x1,225x1, 315x1, 405x1, belt 495x1, straps 545x1 @8, 495x4 @7.5,8,8,8.5

    Assault Bike: 20-sec on, 100-sec off RPM 90+, ~87, ~84, ~81, & 30-35 (resting pace)
    Last edited by SClark08; 01-29-2022 at 08:57 AM.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •