Samuel Clark, Intermediate Training Log

[SClark08]

Today's squat: Texas Method Intensity Lower Body 22-July P1/2 - YouTube

Today's deadlift: Texas Method Intensity Lower Body Jul-22 P2/2 - YouTube


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[SClark08]

Sunday, 24-July 2016
Weight: 212.8lbs, Time: 1040 (1:45)
Calories: 3,150

Warmup: band YTWL & row 1x15 each

Bench 45x10, 135x8, 225x6, 275x4, belt 315x3, 345x1, 355x1, 365x1, 315 4 sets of 5.

Superset:
Press 45x5, 95x5, 135x4, 185x3, 205x2, 185x 5 sets of 3

Chin up 85 3 sets of 6, 45x10, bodyweight x15

Dip bwx5, 135x5, 160x5,4, 90x8, 45x8

Short Pacer Run: 0.05mi warmup jog, 0.5mi at 9mph (10min/1.5mi), HR 178bpm; 0.25mi cool down walk (HR down to 130bpm)

Notes: felt great. Back was still fried from deadlifting the other day. I'm hopeful that my 205 press would have been a triple had my back been fresh. I'd like to focus a future cycle on getting my press up.


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[SClark08]

DISCLAIMER: today sucked. a lot.

Monday, 25-July 2016
Weight: 213lbs, Time: 0630 (55)
Calories: 3,150

Warmup: PVC pipe rdls

Squat: 45x10, 135x8, 225x6, BELT 315x4, 405x2, 455x1, 435x4RPE9.5, x3RPE9.5, x2RPE10
Glute-Ham Raise: BWx5, 10x5, 25x5,5,5
Seated Plate Loaded Row: 80 (per side)x15, 115x15,15
DB Preacher Curl: 30x10,10,10
Cable Rear Lateral: 25x15,15,15

Notes: I had zero back strength today... I was (and still am) extremely tight/sore from Friday's deadlift volume. Every squat felt maximal - I'm debating cycling my pull over a four week block again (medium pull, medium cleans, heavy pull, heavy clean, repeat). As it stands now, this microcycle is unsustainable - I cannot be missing reps because my back is too fatigued from the intensity session. On one-hand I could do a "more is more" approach and add in back extensions to work on my lumbar muscles, however, in general, "less is more." I need to either add more recovery or do less pulling volume (maybe both?)

[SClark08]

Tuesday, 26-July 2016
Weight: ?? Time: 30 minutes
Calories: 2,450

Warmup: various stationary calisthenics and static/dynamic stretching for 5 minutes

5K: 27minutes

Notes: it was squadron PT day and it happened to be my "long run" for the week. I pushed it a bit more than I normally would have so I could keep astride some of the airmen and push them a little. It was a bit warm (86* and pretty humid). Last week's 2.5 miler ended up being 8:40 mile place whereas this week it seems was just a bit under the 9min mile pace. Its about an equivalent pace for the increase in distance. Scored a 93% on my Global Economics Mid-term. Made coffee. Cut the grass. Time for work

[SClark08]

Wednesday, 27-July 2016
Weight: 213, Time: 0730 (60)

Warmup: band YTWL & Row, 1x15 each

Bench 45x10, 135x8, 225x6, 275x4, belt 315x2, 345x1, 355x1, 340x3 RPE9.5, 350x3 RPE10
3-Ct Paused Bench 315 2x1

Closegrip Bench: 205x5, 245x5, 270x5,
Slingshot closegrip: 245x10,10

Pullup 65x6,6,5, 35x7, bodyweight x8

Overhead triceps extension (rope) 65x15, 70x12,10

Notes: the humid run yesterday and weather this morning has made me feel pretty sluggish. Bench was not as smooth technically nor as fast as I had hoped it would be. next week will be either a 2.5 or 5 pound increase and a 15 pound jump between triples. My slingshot is getting harder to put on

[SClark08]

Thursday, 28-July 2016
Weight: ??, Time: 0635 (10 minutes)
Calories: 2,450

1.12 mi easy jog: 8-9 minutes

Notes: I forgot to do my light recovery run yesterday; knocked it out this morning and followed it with some hip mobility work.

[SClark08]

Friday, 29-July 2016
Weight: 212.4lbs, Time: 0640 (90)
Calories: 2,850

Warmup: The movement

Squat 45x10, 135x5, 225x4, 315x3, belt 405x2, 455x3, RPE9, 475x3 RPE10

Deadlift bar-RDLx10, 135x5, 225x4, 315x3, 405x2, 455x1, 495x3 RPE9.5

Power shrug 495x5, 515x5, 525x5

GHD Sit-up: 10lbs x20,20

Treadmill: 400m @10mph, 3 minutes walk at 2mph; repeat 3 more times. (10-min 1.5mile pace with 1:2 work to rest ratio).

Notes: squat still sucked. Deadlift finally felt heavy and slow. I'm not competing in September - instead I'll be re working my squat dorm to allow for more hamstring/posterior chain involvement. Usually I have to warm up my hamstrings to pull after I squat which means I pretty much rely on my quads exclusively. I have some aches and Pains too; left elbow again and right wrist as well as tight hips and a constantly nagging left foot tendon


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[SClark08]

Sunday, 31-July 2016
Weight: 213.8, Time: 1000 (1:40)
Calories: 3,150

Warmup: PVC pipe dislocate, band YTWL, row and pullover

Bench 45x15, 135x10, 225x8, 275x3, 315x2, 335x1, 355x1, 370x1, 335x4, 325x5, 315x5

Press 45x5, 135x3, 185x3, 205x1, 185x3, 190x3, 195x3

Pull-up 65x6,6,6 25x11, BWx9

Closegrip bench 245x5, 255x5, 265x5

1-arm cable lateral 25x15, 30x12,12

Rear cable fly 30x15,12,10

0.75mi walk/jog: 0.5mi @9.5mph

Notes: not the greatest bench session but a solid training session overall. I moved Closegrip and dips to opposite ends of the week to redistribute the tonnages. I'm dropping one of my pull-up days so I can let my elbow heal and focus more on trap/mid back development.


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[SClark08]

Monday, 1-Aug 2016
Weight: 213.8lbs, Time: 0900 (1:10)
Calories: 3,150

Warmup:
1. RDL: PVC pipex12, 27lb x12, 35lb x12, 45lb x12
2. PVC Pipe Dislocates: 1x20

Squat: 45x10, 135x5, 225x5, belt 315x5; work-sets: 345x5, 365x5 RPE8, 385x5 RPE8, 405x5 RPE9, 425x5 RPE10
GHR: 25lb x8,8,7
Chest Supported Row: 115lb/side; 15,15,13
DB Preacher Curl: 30lb x12,12,10
GHD Sit-up: 10lbs 3x20

Notes: re-learning the squat is a daunting task; I've squatted 600 with wraps, 545 without using a quad-dominant pattern, however, sitting further back and using less knee flexion made 425 (a load I did easily for 5x5 with the other technique two weeks prior) feel like a limit 5RM. My current plan is to keep progressing a "5RM" similar to Bill Starr's programs (five ascending sets of five - to a daily max) early in the week and do the same with four ascending sets of three at the end of the week such that I can work with heavier poundages. I may switch the fives to a pause-squat to focus on reversal strength, however I'm apprehensive as that might cause me to default back to a quad dominant style or, worse yet, start doing good-mornings instead of squatting. I'll give the current regime a few weeks and see if the technique starts feeling more natural and adjust from there. Video to follow.

[SClark08]

1-Aug Continued:

Most of today's squat: Volume Squat 1-Aug 2016 - YouTube

The last set (425) wasn't filmed because some chowder head came in right as I was setting up and distracted me - I ended up getting a two second clip of my hand. However, as with the last set in the video (405), the bar was a bit too high on my back; this made the last two sets (405 and 425) feel like good mornings (the extra grunting demonstrates this). Without seeing the video, I am not sure how the last set looked, but it sure as hell felt like I good morning'd the whole set. Side note: I only took 2.5-4 minutes of rest between sets; the average being 3 minutes (I either get cold or bored - or both, if I wait too long).