Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 14-Jun 2022

Foot elevated push-up 20,15,15 superset w/push-up 20,15,15


Sunday, 19-Jun 2022
Time: 13:15 (00:59)

Red band pull apart 4x20 superset w/ Prone/Incline Rear Raise 20x20, 25x20,20,20 @60sec

Prone/Incline Side Raise 25x15,15,13+4+2 @60sec

Low Incline DB Bench 65x10, 85x10, 100x12@9.5, 85x12,10 superset w/DB Row 85x15/15,15/15,12/12 @60sec b/t movements

Weighted Dip 85x10,8,8@2min


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[SClark08]

Monday, 20-June 2022
Weighout: 212.8lbs, Time: 0945 (01:45)

Mobility x15min
Pecs 3x30-sec/side
Lat hangs 3x5sec
Lat stretch 3x30sec
Ankles (band distract, foot elevated) 3x30sec
Hips (band distract) 5x5 sec (in & out)
Hips (hip circle calm) 1x10@3sec/side

Snatch bar x3, 95x3, 135x3, 165x3, 195x3* @2-3min

Clean 195x3, 225x3, 255x3 @2-3min

Press 195x5@8.5*, 165x8 (wraps) @8,8.5, @2min

Low-Bar Squat (light sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 475x1, 495x1, 515x1, 525x1@9, 475x5@9.5, (E1RM=540), 83%: ~450 x5 @9.5, 440x5 @9 @3min

Barbell Row (straps & belt) 225x12,12,10 @2min

G/HR BWx20,20 superset w/ G/HD Cross Sit-up 15/15, 15/15 @1min b/t movements


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[SClark08]

Tuesday, 21-June 2022
Time: 0630

2.13mi run 00:19:55
25min brisk walk


Wednesday, 22-June 2022
Time: 0555 (01:07)

Pec lacross ball 60sec/side
Lat lacross ball 60sec/side
Pec stretch 2x30sec/side
Lat stretch 2x30sec

Side lying DB Raise 10x20/20, 15x15/15, 15/15, 15/15 @60sec

Red band pull apart 3x20 superset w/ prone rear raise 25x12,8,8 @60sec

DB Press 25x15, 45x12, 65x10, 80x10@9.5, 70x10,10 superset w/pull-up 15x10,8,8 @90sec b/r

45* Incline DB Bench 70x12,10,10 @120sec

Ring Fly x15,12,10 @90sec


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[SClark08]

Friday, 24-June 2022
Weighout: 212.5lbs, Time: 0635 (01:45)

Pec & Lat mobility
Hip & ankle mobility
Standing Ab Wheel Roll out BWx1

Snatch 95x3, 135x3, 165x3, 195x3x1, 205xMiss @1-2min

Clean 205x3, 225x3, 245x3, 265x3, 275x3, 285x3, 260x3,3,3 @2min

Tempo (201) High bar Squat 135x5, 225x5, belt: 315x5, 405x4 @8.5,9,9.5 @3min

Chin-up body weight x15 @7, x14 @8.5, 10@9 @2min


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[SClark08]

Sunday, 26-June 2022
Time: 1328 (01:06)

Prone/Incline Rear Raise 10x30, 15x25, 25x20,20,10+6+4 (preceded by red band pull apart 3x25) @60-75sec

DB Press 65x12, 80x12@9, 70x12,12 superset w/Pull-up 15x12,10,9

Low incline DB Bench 100x13@9.5, 85x12,11 superset w/DB Row 85x15/15,15/15,12/12, 90sec b/t movements

Prone/incline side raise 25x15/15,15/15,10+3+2 @60sec


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[SClark08]

Monday, 27-June 2022
Weighout: 210.7lbs, Time: 0630 (01:32)

5min jog @6mph (0.5mi)
M: Lacrosse ball hip release 2mins/side
M: Band hip distract 10x3sec in/out/side
M: Kneeling hip (pelvic tilt) 10x10sec/side
M: Prone/Lying hip extension 10x3sec/side
C: Hip Airplane 10xOpen/Closed/side
S: Lying (bridge) hip March 10x3sec/leg
S: Side Lying (plank) hip circle clam 1x10@5sec/side
S: Hip Circle 3-1-3 Tempo Paused Highbar Squat 45x10, 135x5, 185x4, 225x3, 275x3, 315x3, belt: 4, @3min

Deadlift 405x1, 495x1, 545x3@8.5, 475x4 @7.5,7.5,7.5 @3min

Weighted Dips 90x10 @7.5,7.5,9 @2min

Foot elevated Ring fly 12,10,8 @2min (push-up+ burnout on third set x5)

Tuesday, 28-Jun 2022
Time: 0615 (00:48)

Distance run 2.92mi (00:27:05)
Walk 21min


Wednesday, 29-Jun 2022
Weighout: 212.3lbs, Time: 0630 (01:15)

Mobility & Stability
Pec stretch 2x30sec/side
Lat stretch 2x30sec
RDL-Row-Clean-Paused Squat-Press 45x5, 95x5, 135x3
Power Clean 225x3, 245x3,3,3 @2min
Press 205x4 @9.5, 175x8 @9,10 @2min
2-1-2 Tempo Paused High Bar Squat 225x3, 320x5 @7.5,7.5,7.5 @3min
Weighted Chin-up 25lbs x12@8.5, 10@8.5, 8@9 &2min
Cable upright row 42.5# x20, 50# x15,15 @60sec
Lying Cable facepull 57.5# x15,12,12 @60sec


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[SClark08]

Friday, 1-Jul 2022
Weighout: 212lbs, Time: 0835 (01:30)

2-1-2 Tempo Paused High Bar Squat 45x5, 135x5, 225x5, 335x5 @7.5,8,8.5@3min

Paused Bench 135x5, 225x4, belt: 275x3, wraps 315x2, 340x1, 365x1

Barbell Row 225x12 @8.5,9,9.5
Touch&Go Bench Press 315x6 @9, 275x8 @7.5,8 @1-2min b/t

DB Curl 45x10,10,10 superset w/
Closegrip Bench 225x12@9, 10@9, 9@9.5 @1-2min

Sumo Deadlift belt+straps 495x3@8, 455x4 @7.5,7.5,8 @2-3min


6 hours later: walked around a track x45min

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[SClark08]

Sunday, 3-July 2022
Time: 1330 (01:11)

Prone/Incline Rear Raise 10x30, 15x20, 25 4x20 (preceded by red band pull apart 4x25) @75-90sec

DB Press 45x5, 65x10, 80x12@9, 70x12,12 superset w/Pull-up 15x10,10,10

Low incline DB Bench 100x15@10, 85x13,11,11 superset w/DB Row 85x15/15,15/15,15/15 90-120sec b/t movements

Prone/incline side raise 20x 4x15 @60sec


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[SClark08]

Wednesday, 29-Jun 2022
Weighout: 212.3lbs, Time: 0630 (01:15)

Mobility & Stability
Pec stretch 2x30sec/side
Lat stretch 2x30sec
RDL-Row-Clean-Paused Squat-Press 45x5, 95x5, 135x3
Power Clean 225x3, 245x3,3,3 @2min
Press 205x4 @9.5, 175x8 @9,10 @2min
2-1-2 Tempo Paused High Bar Squat 225x3, 320x5 @7.5,7.5,7.5 @3min
Weighted Chin-up 25lbs x12@8.5, 10@8.5, 8@9 &2min
Cable upright row 42.5# x20, 50# x15,15 @60sec
Lying Cable facepull 57.5# x15,12,12 @60sec


Monday, 4-July 2022
Weighout: 212lbs, Time: 1405 (01:01)

2-1-2 Tempo Highbar Paused Squat 45x10, 135x5, 225x5, 315x5, 345x5 @8,8.5,9 @3min

Deadlift 405x1, 495x1, straps 545x5 @10, 495x4 @8,8, @3min

Dips 90x12 @8,8.5,10 @2min

1-Arm Low-To-High Cable Fly 20# 4x15/side @60sec


Tuesday, 5-July 2022
Time: 0605 (00:25:10)

Distance run (hills/vogelweh housing) 2.93mi 00:25:10 (5K pace: 00:26:15)

Notes: 2mins faster than last week, similar RPE. Ran the same course in reverse - the hills are less intense/altitude change is more gradual in reverse.


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[SClark08]

Friday, 8-July 2022
Weighout: 212lbs, Time: 0640 (01:18)

Band hip distract pigeon pose 2min right only
Band ankle distract 1min right, 2min left

Highbar paused squat (light sleeves) 45x10, 135x5, 225x4, belt: 315x3, 365x1@7, 405x1@8, 455x1 @9.5, 365x3 @7.5,7.5,8,8 @3min

Bench 135x5, 225x4, sleeves 275x3, belt 315x2, 340x1@8, 370x1@9.5, 315x8@9.5, 280x8@8,8,8 @2min superset w/
Barbell Row 225x10,10,10,10 @1min

DB Curl 40x12,12,9+3 superset w/
Closegrip Bench 225x10@ 8,8.5,9.5 @90sec b/t each

Notes: little to no hip pain this morning. I think this is the correct mobility protocol. I only noticed pain moving to and from the bar - an asymmetric loading. I skipped sumo today; my lower back was still tight from today and I pinched my neck walking the dog this morning. I didn’t want to push it—nothing to be gained anyway.


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