Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 110

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Thread: Samuel Clark, Intermediate Training Log

  1. #1091
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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    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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  2. #1092
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    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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  3. #1093
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    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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  4. #1094
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    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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  5. #1095
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    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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  6. #1096
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    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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  7. #1097
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    Default 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.

  8. #1098
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    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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  9. #1099
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    starting strength coach development program
    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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