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05-03-2022, 11:38 PM
#1091
Tuesday, 3-May 2022
Time: 1710 (00:22)
Track
3x400m 01:31, 01:24, 01:27, 2-min walk b/t each
3x600m 02:14, 02:13, 02:12, 2-min walk b/t each
Wednesday, 4-May 2022
Weighout: 214.1lbs, Time: 0620 (01:10)
Bench 45x10, 135x10, 225x5, belt: 275x4, 315x3, wraps: 335x2, 365 (paused) x1
Chin-up BWx15,12,12,12 superset w/
Bench 310x5@9, 5@9.5, 300x5@9, x5@9.5 @90sec b/t each
Alt. Hammer Cult 65x10,10,10 superset w/
Closegrip Bench 240x10,8,8 @90sec b/t each
Cable side raise (mid thigh height) 30# x15,15.12+4+2 @60sec
Rear delt machine 145# x12, 140x15,15 superset w/pec deck 130# x20, 140# x15,15
Cable Triceps Rope Pressdown 57.5# x15, 65# x10+5+4+4 @90sec
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05-06-2022, 12:19 AM
#1092
Thursday, 5-May 2022
Time: 0630 (00:29:56)
3mile jog
Friday, 6-May 2022
Weighout: 211.9lbs, Time: 0635 (01:08)
Circuit warmup:
- RDL
- Row
- x1 Clean
- Press
- Back squat
- 45x10, 95x8, 135x6, 185x4
Clean 205x1, 225x8x1 OTM
Clean & Press 185x5 @8.5,9,9.5,9.5 @2min
Paused Squat (sleeves) 135x5, 225x5, belt: 315x5, 385x4,4,4 @3min
DB Side Bend 85x15/15, 15/15
Kneeling Cable Crunch (facing machine) 115# x20, 130# x20,20 @1min
Notes: I was surprisingly lighter today; although I hadn’t eaten prior to training this morning. I connected pretty well with the cable crunches; with how infrequently I train Abs, I’m going to be sore fore a few days. My inner thighs are still pretty sore from squatting/training glute/hams earlier in the week. Settling into the bottom of a squat or bending to pick up a plate from the floor was felt like shit. The rogue Ohio bars were all bent/wouldn’t spin freely, so I had to use the whippy-ass fuck “Stewie” bar, with its shitty knurling, thin profile, and horrendous orange coating. What a piece of hot garbage. But at least the collars could rotate. The whip made walking out squats a pain in the ass. Even at ~70% 1RM.
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05-08-2022, 06:17 AM
#1093
Sunday, 8-May 2022
Time: 1315 (00:58)
1a/1b. Pullover-P-Grip Pull-up 80x20,12,10/BWx10,8,8 @90sec
2. Band pull apart Redx25 & Prone/Incline Rear Raise 35x12,10,6+1+1 @60sec
3a. 1-Arm DB Row 90x12,12,10,8
3b. Incline DB Bench 90x12,10,8,8 @60sec b/r movements
4a. Incline DB Curl 30x15,12,10
4b. Dips 30x15,12,10-to-Foot Elev’d Diamond push-up x15,10,8 @60 sec b/t movements
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05-09-2022, 12:16 AM
#1094
Monday, 9-May 2022
Weighout: 215lbs, Time: 0640 (01:22)
Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 510x1, 440x5@8.5,9,9.5,10 @3min
Deadlift 225x1, 315x1, 405x1, belt: 495x1, straps: 545x3, 520x3 @3min
G/HR 70x10,10 superset w/GHD X-Sit-up x12/12, 12/12 @60sec
DB Side Bend 85x20/20,20/20 @60sec
Prone/incline side raise 25x20, 30x15,15, @60sec
Short Pacer run 8.8mph x0.5mi
Notes: right anterior hip pain at squat lockout
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05-11-2022, 12:08 AM
#1095
Tuesday, 10-May 2022
Time: 1655 (00:28)
Warmup: one lap jog
400m x01:23, 01:29, 01:28, 01:29
600m x02:12, 02:17, 02:15, 02:09
200m walk b/t laps
Wednesday, 11-May 2022
Weighout: 213lbs, Time: 0630 (01:12)
Paused bench 45x10, 135x5, 225x4, belt: 275x3, 315x2, 315,365x1
Touch and go bench 305x5,5,5,5, 300x4 @90sec
Superset w/BW chin-up x15,12,12,12,10 @90sec
Alt. Hammer curl 65x12,10,10
Closegrip Bench 240x8,7, 235x6 @60sec b/t
Rear delt machine 140# x15,15,15, superset w/pec fly 140 x15,12,12 @60-sec b/t each
Low cable side raise 30# x15/15, 12/10, 8+3+2/8+3+2 @45sec
Triceps rope Pressdown 90# x15, 105# x15, 115# x12
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05-13-2022, 12:16 AM
#1096
Thursday, 12-May 2022
Time: 0625 (00:30:28)
Jog 3.25mi 00:30:28
Friday, 13-May 2022
Weighout: 212.8lbs, Time: 0645 (01:25)
Warmup: 5min
- squat mobility
- RDL row clean press squat 45x5, 95x4, 135x3, 185x2
Power Clean 225 8x1 OTM
Clean & Strict Press (sleeves) 185x6 @8.5,8.5,9,10 @2.5min
Paused Squat (sleeves, close stance, low bar) 135x2, 225x2, 315x2, 390x4 @8,8.5, *3@8.5 @3min
DB Side Bend 85x20/20, 20/20 superset w/couch stretch 30/30, 30/30
Kneeling cable crunch 130# x30, 135# x20,20
Treadmill: Light recovery jog 5.6mph x1.11mi (00:12:00)
Notes: right hip pain, again. Pain on work sets: 6/10, 7.5/10, 9/10. I stopped squatting at this point; There’s a point where you know you did damage, and then there’s the point where you push through and end up paying for it for weeks after. This was likely one of those scenarios. The only change I’ve made recently is more sitting at work, more running volume, and more spinal Flexion/abs training. Those plus my shitty hydration habits are likely making me tight. Hips felt better after couch stretch.
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05-16-2022, 12:17 AM
#1097
Samuel Clark, Intermediate Training Log
Sunday, 15-May 2022
Time: 1400 (01:00)
Pullover 30x15, 45x15, 65x15 @60-90sec
Pullover & P-grip Chin-up 80x12,12,10/ 10,10,8 @90sec
1-Arm DB Row 95x15/15,15/15,10/10 @60sec b/t sides
Band pull apart & prone/Incline Rear Raise red x30,25,25/30x12,10,10 @60sec
45* Incline DB Curl 30x15/15,12/12,8/8 @60sec
60* 1-Arm Preacher Curl 30x10/10,8/8,8/8 @45sec b/t sides
Monday, 16-May 2022
Weighout: 212lbs, Time: 0635 (01:33)
Press 45x10, 95x8, 135x5,5,5 @2min
Squat (sleeves) 135x5, 225x4, belt: 315x3, *405x2, *495x1@8.5, 405x4 @8.5,8.5,8,8,8 @3min
Paused Bench 45x10, 135x5, sleeves 225x4, 275x3, belt+wraps: 315x2, 335x1@8, sleeves only: 275x3 @7,7.5,7.5,7,7.5,7.5,7.5 @2min
Prone/incline side raise 30x15,15,15,10+3+2 superset w/GH/R 70x8,8,8, superset w/GHD x-sit-up 3x10/10 @60sec b/t rounds
Treadmill/Pacer: 8.9mph 0.5mi
Notes: hips felt better with a wider than shoulder width foot placement. The pattern felt awkward, but I could at least get some reps in today.
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Last edited by SClark08; 05-16-2022 at 12:20 AM.
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05-17-2022, 09:43 AM
#1098
Tuesday, 17-May 2022
Time: 1650 (00:30)
Warmup: 1lap easy jog
400m 01:23, 01:28, 01:31, 01:32
600m 02:20, 02:15,
800m 02:57, 02:59
1/2lap walk b/t runs (~2min)
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05-20-2022, 10:26 AM
#1099
Wednesday, 18-May 2022
Weighout: 212.8lbs, Time: 0645 (01:24)
Deadlift (DOHHG) 45x10, 135x5, 225x3, 315x3, 405x1, belt: 495x1, straps: 545x1@9, no straps: 425x4 @7,7,7,6.5*,6.5 @3min
Low Closegrip incline bench 45x10, 135x5, 225x4, 275x3, 315x1@8, 260x4,4,4,4,4,4,4 superset w/pull-up BWx10,10,10,10,10,10
@90sec b/t each
Cable side raise (mid thigh) 15# x15/15,12/12,10/10,9+3+2/10+3+2 @60sec
Cable triceps rope Pressdown 72.5# x15, 80# x12,12 @60sec
Thursday, 19-May 2022
Time: 0620
Distance run 3.3mi 00:30:30
Friday, 20-May 2022
Weighout: 213.2lbs, Time: 0640 (01:13)
High Bar Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 385x4, @8,8,8.5*,8,8 @3min (less hip pain)
Sumo Deadlift 225x1, 315x1, belt: 405x1, 495x1, 405x4@7,7,7,7,7 @3min (shins at first ring)
Machine rear delt 145 x15, 150x12,12,12 superset w/ Pec Fly 145x15, 150x12,12,12 @60sec b/y rounds
Cable rope OH Triceps Ext 130 x15, 145x12,10,8 @60sec
Notes: with low bar squat, my index/middle finger is typically on the first ring, whereas with high bar, my pinkies are just inside of them. Hip pain on way out during set 3.
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05-24-2022, 10:13 AM
#1100
Sunday, 22-May 2022
Time: 1800 (01:00
Pullover 30x15, 45x12, 65x10, 80x15,15,15 superset w/P-grip Chin-up BWx10,10,8, @2min
DB Row 90x12/12,10/10,10/10 superset w/Low Incline DB Bench 65x10, 90x12,10,9, @1min b/t movements
Prone/Incline Rear Raise 35x15,14,12,12 superset w/ring fly BWx15,15,10 @1min b/t movements
Preacher curl 35x12/12,10/10,8/8 @60sec
Incline curl 20x 3x21’s
Concentration curl 20x20/20
Monday, 23-May 2022
Weighout: 212lbs, Time: 11:45 (01:00)
Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@8, 515x1@8, 525x1@8.5, 440x4 @8,8,8,8,8.5 @3min
Standing DB Press 40x10, 55x5, 65x8,8,8,8
Superset w/G/HR 80x6,2*
Superset w/GHD Cross-Sit-up x12/12,10/10,10/10, @1min
Prone/Incline Side Raise 25x15,12,11,10+4+3 @1min
Tuesday, 24-May 2022
Time: 1645 (00:32)
Warmup: 400m jog
600m 02:14, 02:16, 02:17
800m 03:02, 03:02, 03:03, 03:00 w/ half lap walk b/t each (2-2.5min)
Walked 400m to cool down
Notes: it rained start to end of 600s, then the sun came out. The surface was slick throughout. Couple that with my nagging right hamstring from G/HR yesterday; it wasn’t my best track day, but I was pretty close to the splits I needed.
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