Samuel Clark, Intermediate Training Log

[SClark08]

Friday, 18-Nov 2022
Weighout: 214.9lbs, Time: 0800 (01:21)
Hydration: 3.5/5

ME/DE Press 185x3, 205x2, 225x10x1 @90-120sec
Incline Hammer Strength 90x12, 100x10,10 @2min
15* Incline DB Bench 80x12,10,10 @2min
Machine fly 150x12,12, 155x10 @90sec
machine Lateral 125 x10, 115x10,10,10 @90sec
OH DB TE 120x 12,12,10
Rope Pressdown 40x15, 60x12,12,10 @90sec


Saturday, 19-Nov 2022

Pullover 50x15,15, 65x12,12,10 @90sec
Rear delt machine 75x12,10,10,10 @90sec
Side bend 97.5 4x15/15, @60sec


Monday, 21-November 2022
Time: 0815 (01:35)
Hydration: 4/5

Mobility

LB Squat 45x5, (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1, 555x1@9, 475x4 @8,8.5,8.5,8.5,9 @4-5min

Pin Squat 455x3,3 @3min

Barbell Row 225x4x12, @2min
Incline DB Rear Delt 35 4x10 @90sec


Tuesday, 22-Nov 2022
Time: 825 (01:19)
Hydration: 4/5

Lacrosse ball lat

Zpress from pins (clavicle) 45x5,5,5,5, 95x5, 115x3, 135x2, 155x5 @8,8.5,8,8.5,9 @3min

Closegrip Bench 45x5,5, 135x5, 185x4, 225x3, belt: 275x2, 315x1, 265x8,8,8 superset w/BB Curl 95x10,10,10 @90sec b/t movements

Dips 115x10,9,9 superset w/Hammer Curl 75x10/10,10/10,10/10 @90sec b/t movements

Side Raise Machine 62.5x12,12,10,10 @90sec
Pec Deck 160x12,12,12 @90sec
Incline Curl 25x20,10 @90sec


Thursday, 24-Nov 2022
Time: 0830
Hydration: 4/5

HB Squat 45x10, sleeves: x10, shoes x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 475x1@8, 415x4 @7.5,7.5,7.5,8,7.5,8 @4-5min

DOHHG Deficit Deadlift 315,405,495,545,565,585x1 @8.5, 455x4 @7,7.5,7.5, @3-4min

Clean 225,235,245,255,265,275,285,295,305x1, 315xMiss,1

Chin-up (Bodyweight) 2x15

[SClark08]

Friday, 25-Nov 2022
Time: 1005 (01:15)
Hydration: 4/5

Cable side raise 10x20, 20x15, 30x12,12,13 @2min
DE Press 10x3 @ 160 OTM
Machine Incline Press 90x15,15,12 @2min
30* Incline Press 80x12,10,
Pec Deck 160x15,12,12 @2min
Cable OH Triceps 120x12,10,8 @2min
Triceps Pressdown 150x10, 145x12,10 @2min
Prone/Incline DB Lateral 30x15, 35x15,12 @2min


Saturday, 26-Nov 2022
Time: 0950 (00:42)
Hydration: 3.5/5

Band ankle mobility 10x3sec/side
Knee over toe stretch 1x60sec/side
Goblet squat ankle stretch 10x4sec/side
Band distract hip 10x3sec/side
Thomas stretch 3x30sec/side
Prone L-Raise 10 2x15
Prone Y-Taise 10 2x15 superset w/pec stretch 3x10sec/side
Prone rear delt 35x12,12,12 @2min
Body weight pull-up x10,10,8 @2min
DB Pullover 60x15,15,15 @2min


Monday, 28-Nov 2022
Time: 0825 (01:37)
Hydration: 4/5

Mobility:
Ankle 2x1min/side
Hips 1min/side
Pecs 2x45sec/side
Triceps 2x30sec/side
Lat hang 2x30sec

Clean warmup

Clean & Jerk 135x1, 185x1, 225x1, 245x1, 275x7 singles (missed 3 jerks)

HB Squat 135,225,315x3, 405x2, 455x1, 425x4 @8,8,8.5 @3-4min

HB Paused Squat 385x3 @8,8.5,8.5 @3-4min

Rear Delt Ring Fly (5.5) x15,15,12,12 superset with RDL 315x5,5,5 @60-75sec b/t


Tuesday, 29-Nov 2022
Time: 0755 (01:26)
Hydration: 4/5

Mobility:
Band distract ankles 2x1min/side
Couch stretch 3x30sec/side
Pec stretch 3x30sec/side
OH band Triceps stretch 30sec/side
Chin-up hang 30sec

Cable side raise 10x20, 20x15, 30x15,15 @90sec

Press 45x10, 95x5, sleeves 135x4, 185x3, belt 205x2, 225x1,
Dead stop press 165x5 @7,7,7,7.5,8 @3-4min

30* CG Incline Bench 245x3x5, 195x10,10 superset w/BB Row 275x3x5, 245x12 @90sec b/t movements

Prone/Incline DB Side Raise 35x12,12 @90sec


Wednesday, 30-Nov 2022
Time: 0830 (00:050)
Hydration: 4/5

Mobility
Dead hang 10x30sec
Side plank 4x30sec/side
Front plank 2x30sec
Row Ergometer 25min


Thursday, 1-Dec 2022
Time: 0825 (01;33)
Hydration: 3/5

Mobility

Clean & Jerk 45x3/3,3/3, 95x2/2, 135x2/2, 185x2/2, 225x2/2, 250x2/2, 2/2, 2/2, 2/X, 2/2, 2/2, 2/2 @3min

Front Squat 225x1, 275x1, 315x1, 365x1, 375x1, 385x1@8, 325x4 @7, 330x4 @7.5,8 @3min

Front squat with pause 300x3 @7,7.5,7.5 @3min

1-Arm Cable rear lateral 30 4x15 superset w/GHR 45 3x10


Friday, 2-Dec 2022
Weighout 214.9lbs, Time: 0830 (01:00)
Hydration: 3/5

Mobility
1-Arm Side cable raise 20,20,15,20

DB Z-Press 25x5, 45x5, 55x5, 65x5 @7,7.5,8,8,8.5 @2-3min

Chin-up 70x5,5,5, 35x9, BWx10 superset w/Dips 125x10,10,10, 70x12, 35x12, BWx20 @90sec b/t movements

DB Side Raise 40x15,12 @2min

[SClark08]

Saturday, 3-Dec 2022
Time: 0845 (00:41:30)
Hydration: 4/5

Row Ergometer 5min @00:02:35/500m

Inverted Row (3down) 21,15,9 @60sec superset w/ red mini band ring push-up (12.75/feet on floor) 21,15,9 @2min

Cable Palof Hold (shoulder height) 50 3x30sec/side @60sec

Row Ergometer 6x 20sec on (00:01:45-00:01:54) /100sec off (00:02:43-00:02:54)


Monday, 5-Dec 2022
Time: 0830 (01:00)
Hydration 4/5
Deload week

Barefoot squat 45 30/10/10sec pause

High bar squat shoes and sleeves 45x5pause/5, 135x5, 225x4, belt 315x3, 405x2, 455,475x1, 415x3 @7.5,7,7 @3-4min

Clean warmup
Clean&Jerk 185x2/1, 225x2/1, 255x2/1, 2/1, 2/1 @2-3min

RDL 325 3x5 superset w/1-Arm Cale Rear Lateral 40 2x20/20


Tuesday, 6-Dec 2022
Time: 0805 (01:07)
Hydration: 4/5

Mobility - 15min

Press from rack, dead stop 45x10, 95x5, 135x4, sleeves and belt 185x3, 205x2, 225x1@9, 195x3 @7,7.5,7.5 @3min

30* CG Incline Bench 45,135,185,225x1, 275x3@10, 265x3 @9,8.5 @3min

Barbell Row 135,225x1, 285x3x3 @3min

DB Side Raise 40x15,15 @2min


Wednesday, 7-Dec 2022
Time: 0815 (00:52:15)
Hydration: 3.5/5

Mobility 10min

Inverted Row (3down/45lb plate under heels) 21,15,9 @60sec superset w/ red mini band ring push-up (12.75/45lb plate under toes) 21,15,9 @2min

Side plank 3x35sec/side
Front plank 2x35sec

Row Ergometer 20min 00:02:40-45/500m


Thursday, 8-Dec 2022
Paused Bench 315x3, 365x1, sleeves 385x1
HB Squat sleeves & belt 405x10
Deadlift 405x1, straps & belt 495x8 @8.5


Friday, 9-Dec 2022
Time: 1745 (00:35)

Press 45x10,10
ZPress 45x5, 95x5, 115x4, 135x3, 155x3,3,3,3 superset w/chin-up 70x3,3,3

Dips 115x6,6,6
DB Side Raise 40x15,15


Saturday, 10-Dec 2022
Time: 0905 (00:45)
Hydration: 4/5

Mobility
Row Ergometer 5min @00:02:30/500m

Circuit: 00:09:30
BW Chin-up 15+6, 9+6, 5+4 superset w/ red mini band ring push-up (12.75/feet on floor) 21,15,9

12mins sandbag shoulder
x10,9,8,7,6,5/side rest for remainder of 2min block


Monday, 12-Dec 2022
Time: 0815 (01:32)
Hydration: 3.5/5

Mobility x15min
Snatch warmup, 95x3, 135x2, 165x10x1 (x2 misses) @60-90sec

Clean 185x2x1, 225x3x1, 255x1, 285x5x1 (x1 miss) @2min

Strict Press 135x3, no belt/sleeves 185x4 @8,7.5,8,8, @2-3min (progressing from 5x4 to 5x6)

Prone/Incline DB Side Raise 35x15, 40x10,12 @2min

Notes: revised training plan/will post it later. I tried jerking today, but I was struggling with my right wrist getting into the proper front rack position. Couldn’t make it happen today. I had planned to back off and do push press or jerk triples

[SClark08]

Tuesday, 13-Dec 2022
Time: 0800 (01:28)
Hydration 3.5/5

Mobility x5-8min (ankles, hips, glutes)
HB Squat BWx10, 45x5,5, sleeves 135x5, 225x4, 315x3, belt: 405x2, 435,455,475x1, 405x4 @7,7.5,7.5,7.5 @3-4min

Row 285x 5,5,5 255x12@8 @1-2min & Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 365x1, touch & go 315x5 @8,8,8 @2min

Prone/Incline Rear Raise 40x12,12,12 @1.5min & CG Bench 275x8 @7, 280x8 @9, 275x8 @9.5 @1.5min



Thursday, 15-Dec 2022
Time: 0810 (01:24)
Hydration 4/5

Mobility 24min

Snatch 45x3/3, 95x1, 115x1, 135x1, 155x1, 175x1, 185x1, 195x1,1,1 OTM

Clean & Push Jerk 185x1/1, 205x1/1, 225x1/1, 245x1/1, 255 singles x8/6 @2-2.5min

Press 135x15,12,10 @2min

Standing DB Side Raise 40x12,12,12 @2min



Friday, 16-Dec 2022
Time: 0800 (01:10)
Hydration: 4/5

Mobility: 8min
Front Squat BWx5,5,5, 45x5,5, sleeves 135x5, 225x4, belt 275x3, 315x2, 345x1, 365x1@8, 315x4 @7,7,7,7 @3-4min
Rear Raise 40x15,12,12, & Inc DB Bench 80x12,12,10

RDL 335x3x5 & Dips BWx3, 45x3, 90x3, 135x8,8,8, 90x15, 45x20 @90sec b/t each


Saturday, 17-Dec 2022
Time: 0840 (00:48)
Hydration: 4/5

Mobility 10-12min

Chin-up 15+6@30sec, 9+6@30sec, 9
Red mini band ring push-up(feet on 2 45lb bumper plates) 21, 15, 9, @2min b/t rounds

KB Swing 5/5-4/4-3/3-2/2-1/1-2/2-3/3-4/4-5/5 OTM

Sand bag shoulder 10/10, 9/9, 8/8, 7/7, 6/6 OT2M


Monday, 19-Dec 2022
Time: 0815 (01:40)
Hydration 4/5

Mobility x25min
Snatch warmup drill

Snatch 95x2, 135x2, 155x2, 170x8x1 @90sec

Clean & Jerk 185,225,255x1
Clean 275x1, 290xX,X,1,1,X,X, 275x1, 280x1, 285x1, 290xX @120sec

Press (no sleeves) 135,185,205, 225x1 @10, 185x5 @8,8.5,9,10, x4@10 @3min

Prone/Incline Side Raise 40x12,12,12 @2min

[SClark08]

Tuesday, 20-Dec 2022
Time: 0810 (01:30)
Hydration 4/5

Mobility x5-8min (ankles, hips, glutes)
HB Squat BWx10, 45x5, ST sleeves 135x5, 225x4, belt: 315x3, 405x2, 435,455x1, 415x4 @8,8.5, 405x4 @7.5,8,8 @3-4min

Row 290x5,5,5 260x12 @1-2min & Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 365x1, touch & go 315x6 @8.5,9,9 @2min

Prone/Incline Rear Raise 40x12,12,12 @1.5min & CG Bench 280x8,8, 275x6 @1.5min

Notes: the bar I used today had a slight bend on it. Nothing too drastic, but I could feel it moving around on my back. Idk if it was that or general fatigue that made today move so poorly. No music today, either. That could have become more of a crutch than I had previously given it credit.


Thursday, 22-Dec 2022
Time: 0825 (01:23)
Hydration: 3/5

Snatch 45x3, 95x2, 115x1,1, 135x1,1, 155x1,1, 175x1, 195,200x1, 205x1,1,1 @2min

Clean & Jerk 225x1, 245x1, 265x8/6 @2min

Press 135x16,10,8 @2min

Standing DB Side Raise 40x15,15,15 @2min


Friday, 23-Dec 2022
Time: 0825 (00:53)
Hydration: 3/5

Mobility: chicken wing 1x15/side, punch 1x15/side

BW pull-up x5 strict/dead hang
Chin-up 10x14-5-2, 9+6,6+3 superset w/ red mini band ring push-up (feet on 12” box) 21,15,9 @2-2.5 min

Dips 90x2, 115x2, 160x6,5,5, 115x8, 90x12 superset w/ prone/incline Rear Delt Fly 40x12,12,10,10 @60sec b/t movements

15* incline DB bench 80x12,12,11 @2min


Saturday, 24-Dec 2022
Time: 0850 (01:16)
Hydration: 4/5

Mobility
Front squat light sleeves 45x5, 135x5, belt 225x4, 315x3, 365x1, 385x1, 405x1@9, 315x4 @7.5,7.5,7.5,7.5,7.5 @3-4min

DOHHG RDL 135,225,315x1, belt: 345,355,365x5 @3min

Conditioning: 45lb sand bag to shoulder
x10-9-8-7-6-5-4-3-2-1 each side
Decreasing rest: 90sec -10sec each set


Monday, 26-Dec 2022
Time: 0900 (01:40)
Hydration: 3/5 mild headache

Mobility: ankles, pigeon, couch, chicken wing, punch, lats, triceps, toes, wrists

Snatch warmup
Snatch light sleeves 95x3, 115x2, 135,155x1, 175x8x1 @1-1.5min

Clean 185,205x1 belt: 225,245,275x1, 295x1,X,1,1,1 @1.5-2min

Press 135,155x1, belt: 185,205,225x1, sleeves & wraps 205x3 @8.5,9,9,9,9.5 @3min

Prone/Incline Side Raise 40x13,13,13 @2min


Tuesday, 27-Dec 2022
Time: 0825 (01:27)
Hydration: 3.5/5

Mobility: ankles, hips, glutes, shoulder

HB Squat BWx5,5,5, lite sleeves 45x5, 135x4, 225x3, belt: 315x2, 405,455,475x1, 410x5 @7.5,7.5,8,8.5 @3-4min

CG Bench 45x5,5, 135x4, 225x3, 275x2, 315,335x1, 275x8,8,8,8 superset w/ BB Row 290x5,5,5, 260x12 @2min b/t movements

Machine Rear Delt 160x15,15,15 & Pec Deck 160x15,15,12 @60-90sec b/t each

Notes: I’ve been experiencing a flare up in my left anterior shoulder/discomfort in overhead position and putting a backpack on. I’ll be reducing my pressing volume and getting rid of flat bench (keeping Closegrip, for now), and adding some mobility/rehab back in. My right foot is still messed up (metatarsalagea); going on 6 months now. I have anti inflammatory cream, stiffer soled shoes, better inserts, metatarsal pads, I’m walking less, and have been working on hip, ankle, and toe mobility.

[Cole Gorton]

dude, you are way too strong to not be a powerlifter lol

[SClark08]

Thursday, 29-Dec 2022
Time: 0818 (01:35)
Hydration: 3/5

Mobility:
Foam roll lats 2min/side
Band ankle 2x30sec/side
Elevated pigeon pose 1x30sec/side
Couch stretch 1x30sec/side
Low Band OH triceps 1x30sec/side
Band arm circle 1x15/side
Band punch 1x15/side
Band chicken wing 1x15/side
BW paused squat 5x5sec
Bottom up KB L-Ext rot/hold “Arnold press” 5x5sec/side

Snatch 45x3,3, 95x3, 115,135,155,175,195x1, 210x1,1,1,1,1 @1-1.5min

Clean & Jerk 205,225,245x1, 270x9/6 @1.5-2.5min

Standing DB Side Raise 40x20,20 @2min

Notes: I tweaked my neck on clean 3 or 4. To reduce volume and let my shoulder feel better I skipped the press and am using jerk as my heavy stress for the week. Only 2 of the 6 jerks were complete - the other 4 had press-outs. I’m just not very good at changing direction out of the dip (quickly) and confidently diving under/splitting.


Friday, 30-Dec 2022
Time: 0845 (01:22)
Hydration: 3.5/5

Mobility:
Band ankle 2x30sec/side
Couch stretch 2x30sec/side
Band arm circle 1x20/side
Band punch 1x20/side
Band chicken wing 1x20/side
BW paused squat 5x5sec
Bottom up KB L-Ext rot/hold “Arnold press” 5x5sec/side

Front Squat light sleeves 45x5, 135x4, 225x3, belt: 315x1, 365x1@8, 325x4 @7.5,7.5,8,8,8.5 @3min

RDL 365x5,5,5 @2min

15* Incline DB Bench 80x12,12,12 @2min

Machine rear delt fly 160x15,15,15, superset w/pec deck fly 15,10,10 @60sec b/t movements

OH Triceps Rope Ext 160x12,10,8 @2min

Saturday, 31-Dec 2022
Time: 0940 (00:32)
Hydration: 3/5

Warmup: Row Erg x5min @00:02:30 min/500m

Bodyweight pull-up x50 8.5min
45lb sandbag to shoulder 10/10-1/1 @60-15sec rest b/t rounds

Notes: beyond technique drills and an empty bar, I will be foregoing training the snatch for awhile. I want to see is that has been contributing to my resent left shoulder pain.

[SClark08]

Monday, 2-Jan 2023
Time: 0820 (01:38)
Hydration: 4/5

Mobility
Ankles
Hips
Glutes
Lats
Triceps
Pecs

BW Squat 3x5
Bottom up KB Press 5@5sec/side

Snatch warmup
Clean & Jerk 95,115,135,185,205,225,245,265x1

Clean 285x1, 300xX,X,1,X,X,1,1,1 (4 of 8)

Press 135x1 some pain, 185x1 more pain, 210 impossible. Planned 210x5x3

Bottom up KB Press 25x5R/5L, 35x5/5, 44x5/1-2-X-X, 35x5/5, 40x5/5, 5/2xx, 30x5/5, 5/5, 5/5 @2min

DB Side Raise 40x15,15,15 @2min

Notes: I had issues off the floor during the clean - just wasn’t feeling confident or explosive. Press was an absolute train wreck; my left shoulder is a mess.


Tuesday, 3-Jan 2023
Time: 0820 (01:18)
Hydration: 2.5/5

Warmup: barefoot 45lb squat x5@5 sec pause, 5 regular

HB Squat shoes/light sleeves 45x5, 135x5, 225x4, belt: 315x3, 405,455,475x1, 430x4 @8,8,8.5, 425x4 @8.5, 415x4 @8.5 @3-4min

Barbell Row straps 295x5,5,5, 265x16 superset w/incline hammer strength press 90/side x15,15,15,15 @60-90sec b/t movements

Triceps rope Pressdown 150x12,11,10

Prone/Incline supinated rear delt kickback 30x15,15,15 @2min


Thursday, 5-Jan 2023
Time: 0820 (01;10)
Hydration: 4/5

Warmup: ankle, hip, glute, triceps, lats
Band Ext Rot 2x15/15
KB Ext Rot 18x12/12

Clean 135,185,205,225,245x1, 275x10 of 15 @60-90sec

Tempo BB Press 3-1-3 135x3

Bottom up KB Press 35 5x5 @60sec

Prone/Incline around the world 25x12, 20x12,12,12 @90sec

Low Cable Lateral 30# 3x10/10 @60sec



Friday, 6-Jan 2022
Time: 0800 (01:14)
Hydration: 4/5

Mobility: ankles, hips, squat

Front Squat 45x5, 135x4, 225x3, belt: 315x2, 335,355,375x1, 335x4 @7.5,8,8,8.5,8 @3-4min

Hammer Decline Press 135/side x15,15,15,15 superset w/
RDL 370x4*, straps: 5,5 @90sec b/t movements

OH Triceps Rope Ext 160 x12,10, 150x8,8 @2min


Saturday, 7-Jan 2023
Time: 0915 (00:54)
Hydration: 3/5

Foam roll lats, spine, pecs

Pre-hab: L/Y/T raise 5lbs 1x20 each superset w/ 30sec pec stretch

7min Chin-up 20,10,5x3

BUKB Walk 35/hand x4 @20paces @2min

Row Erg 20min @00:02:45/500m avg pace 3665m


Monday, 9-Jan 2023
Time: 0810 (01:35)
Hydration: 3/5

Mobility: pecs 3x30sec, LYT raise 5lbs 2x12, hips and ankles

BU KB Ext rot (left only) 5x3 @5sec holds

HB SQ BWx5, shoes 45x5, light sleeves 45x5, 135x4, 225x3, belt 315x3, 405x1, 435x1@7.5, 455x8/8.5, -10% 410x4 @8,8,8.5,8 @3-4min

Deadlift 315,405, straps & belt 495,545,565x1@9, hook grip 510x3 @8,8,8 @3-4min

Row 300x5,5,5, 270x12 @2-2.5min

Prone/Incline Rear delt kickback 25x20, 2xMyo-20

Notes: weighed ≈208lbs yesterday (shoes off/clothes on). Today my leverages feel slightly off; belt fits looser. I’m moving through the squat slower/not rebounding with as much authority. Working up to a single @8, then stripping off a percentage is definitely the way to go; otherwise I’d be pounding my head against the bricks/missing reps, trying to move too high of a load. Deadlift was making my shoulder hurt worse, so I cut it off at 566.

[SClark08]

Tuesday, 10-Jan 2023
Time: 0815 (01:20)
Hydration: 3.5/5

Mobility: foam roll neck & lats, pec stretch 3x30sec/ea. LYT raise 1x15ea, band ankles, couch stretch

Snatch warmup drill w/stick

Clean 135,185,205,225,245x1 265x12x1 @60sec

BUKB Press 35x6/6, 6/6, 8/8, 8/8 superset w/chin-up 70x5,5,5, 35x10 @60sec b/t movements

Extra ROM side raise 20x20, 2xMyo-20 @90sec

Hi-Cable OHTE 60x15, 80x10,10 @2min

Notes: cleans were a bit sluggish/pop off the bottom wasn’t as pronounced; likely residual fatigue from deadlift and squat yesterday. Ankle throbbing through the day. Added Naproxen 2x/day.


Wednesday, 11-Jan 2023
Time: 0825 (00:55)
Hydration: 3/5

Couch stretch 2x30sec/side
Band ankle 2x30sec/side
Doorway pec 10x5sec

7min: 10reps/rest remainder of minute
Foot elevated ring push-up 3x10
Feet on floor ring push-up 4x10

BUKB 1-arm walk 40lbs 2x20 strides/side
BUKB L-walk 35lbs 3x20 strides (both arms)

Row Ergometer 20min @ 00:02:35-00:02:45/500m


Thursday, 12-Jan 2023
Time: 0820 (01:20)
Hydration: 3/5

Warmup: foam roll spine & lats, hips & ankle stretch, snatch warmup drill

Clean 135,185,205x1, 225x5x3 @2min

Front Squat 315,335,355,375x1, 325x5 @7.5,8,8 @3-4min

Clean Grip RDL 375x5,5,5 @2-3min

Kroc Row 120x20/20 @90sec b/t arms

Hi-Cable Rear delts 40x20, 50x20,15+5 @90sec


Friday, 13-Jan 2023
Weight: 205, Time: 0830 (01:03)
Hydration: 3.5/5

Ankles & hips
Prone Ext rot 10x5sec holds
BUKB Ext rot 25lb 5x5sec holds
BUKB OH Carry 2x 40lbs x20/20strides
BUKB L-Carry 4x 35lbs x20strides

Feet on floor Ring push-up (12.75) 3x10
Knees ring fly (10.75) 2x10

Row Ergometer 00:02:27-00:02:30/500m x20mins 3970m


Saturday, 14-Jan 2023
Time: 0840 (01:50)
Hydration: 3/5

Hips, ankles, barefoot squat, snatch drill

Clean singles 135,185,205,225,245,275,295,305x1, 310xX,1, 315x1, 320x1, 325xX,X, 305xX,1 (6 of 10 singles above 90%)

HB Paused Squat 315,385,415,435,455x1@8, 410x3 @8,8,8.5,9 @3-4min

Pull-up 60x6 @6.5,7,7 @2min

Cable Side Raise 30# x20, 2xMyo-20 @120sec


Monday, 16-Jan 2023
Weight: 203lbs, Time: 0830 (01;32)
Hydration: 2.5/5
Calories: Maintenance (avg 3k/day)

Mobility: hips, ankles, BW paused squat
Warmup: snatch drill, RDL, BB Row, BB Squat

Clean 135,185,205,225, belt 245,275x1, 295x1,X,1, 300x1,1, 305xX,1

HB Squat 135,225,315,belt 405,455x1, 475x1 @8.5/9, 420x5 @8.5/9, 415x5 @9, 405x5 @8,8,8 @3-4min

Clean-width grip RDL straps 380x5,5,5 superset w/smith machine split squat 1x90x12/12 @90sec b/t movements

cable neck flex (19) 90x20, 100x20 @60sec
Cable neck Ext (13) 90x15,11 @60sec

Notes: had some upper back pin, right side. It distracted me during squatting. I am not used to fives either; I am accustomed to holding my brace for 3 to 4 reps. Left shoulder is still stiff and painful.


Tuesday, 17-Jan 2023
Time: 0830 (00:58)
Hydration: 2.5/5

Barbell Row straps & belt 275x8, 260x10,10
Incline hammer strength press 110x10,10,10

Flat DB Bench 100x12,12,12 superset w/1-Arm DB Row 100x3x12/12, @60-90sec b/t movements

30* prone rear delt 30x12,12,12 @2min
70* prone side delt 30x12,12,12 @2min


Wednesday, 18-Jan 2023
Weighout: lbs, Time: 0830 (00:25)
Hydration: 3/5

Row Ergometer @10 00:25:00 @ 00:02:26/500m x5150m


Thursday, 19-Jan 2023
Time: 0835 (01:21)
Hydration: 4/5

Mobility: hips & ankles

Clean 135x3, 185,205,225,245x1, 255x 6x3 @2-3min

HBP Squat (just off bottom) 135,225,315x1, belt 405x3 @7.5,7.5,8.5,8,8,8.5 @3-4min

Walking lunge 40lbs/hand 2x15/15 superset w/GHR 35x10,10 @60-90sec b/t each

Neck flexion (19) 100 3x25 & extension (13) 80x25,20,15 @60-90sec


Friday, 20-Jan 2023
Time: 0835 (01:10)
Hydration: 4/5

Roman chair L-Raise 10lbs/hand 3x15 superset w/wall pec stretch 3x15sec/arm

Chin-up 2x3, 45x10,10,8, 25x10 superset w/30* DB Bench 40x10, 55x8, 70+red band 4x10

Pec Deck (4) 160x12,10, 145x10 & Deficit Push-up x2chains 12,10,10 @2min

Hi-OH Cable Rope Extension 80x10,10,10 @2min

Low cable side raise 30x15/15,15/15,12/12 @60sec
Hi cable side raise 30x15R/15L,15/12,12/12 @60sec


Saturday, 21-Jan 2023
Time: 0835 (01:03)
Hydration: 3/5

Lat stretch
45* L-Raise 10lbs/hand 3x16 superset w/ wall pec stretch 3x30sec/arm @90sec

Hex Farmer walk +90/side 60m, +135/side 60m, +180/side 30m x4 @2min

Assault bike 20m avg 45RPM

Notes: tore a callus; lots of blood.

[SClark08]

Monday, 23-Jan 2023
Time: 0835 (01:30)
Hydration: 2.5/5 *headache after

Mobility: hips&ankles
Clean 135,185,225,275x1, 300x X,1,1,X,1,1, tore callus @90-120sec

LB Squat *shoulder wouldn’t allow it
HB Squat 135,225,315x1, belt 405,435,455x1@7.5/8, 475x1@8.5, -12.5% 420x5 @7.5,8,8,9.5*,9 @3-4min

Bentover Row straps 225x10,10,10,8,8 superset w/smith machine split squat 90x12/12, 12/12 superset w/GHR 35x12,12 @2-2.5min b/t movements

Notes: squat set 4, farted twice and an annoying radio add started mid way through the set. Hard to get focused/braced properly. That effort depleted me more than it should have, which made set 5 harder than it should have been.


Tuesday, 24-Jan 2023
Time: 0835 (01:20)
Hydration: 4/5

Table lat stretch 1x10@5sec
Wall pec stretch 3x15sec/side
Band Ext rot W 5x5sec
Seated DB Ext rot 15x8,8 per side

DB Bench 40x10, 60x8, 80x8, 105x12,12,11,9 @2-3min

Incline hammer machine (seat @10) 90x10, 80x12,12, @2-3min

High cable rear delt cross 20x20, 30x13,12,12 @60-90sec

Low cable side delt cross 20x12,12,12,10 @90sec

Bayesian Curl 50x15, 60x12,9+3 @90-120sec

Triceps rope extension 110x15, 130x15, 140x12,10 @90-120sec

Neck Flexion (19) 110x25,25,25 superset w/ Neck extension (13) 80x25,25,22 @60sec


Thursday, 26-Jan 2023
Time: 0830 (01:08)
Hydration: 3/5

HB Squat 45,135,225,315x3, 405,435,455,475x1 @8.5, -15% 405x5@7.5, 395x5 @7,7.5,7 @3-4min

Chest to Bar/dead hang/hollow body Pull-up BWx8,8,7 & RDL 385x5,5,5 @1-1.5min b/t movements
Seated Row Machine Face-pull 50x15, 55x15, 60x15,15 @90sec
Walking KB Lunge 53lbs each hand 2x12/12

Notes: I wanted to achieve at least a 5% offset on this second squat session. I’ll do 4 sets of 5 this week, then do 5-6x5 on Monday and 5x5 on Thursday. That’ll give me two solid weeks of heavy tonnage. In week 3, I’ll scale back the volume but keep intensity high. I’ll repeat that 3 week cycle another 1-2 times, assess and depending on how I feel, take a greater deload.


Friday, 27-Jan 2023
Time: 0820 (00:55)
Hydration: 4/5

No warmup/mobility

DB Bench 50x10, 70x8, 95x6, 115x4, 135x4@7, 115x12, 60sec rest x6

30* DB Bench 60x22@9.5, 15@9.5, 13@10 @2min

Incline DB Side Raise 30x15,14,12,12 @2min

45* DB Spider Curl 30x15, 35x12,12,12 @2min

OH Triceps Rope Extension 72.5# x15, 87.5# x10, 80# x10,9 @2min

Notes: only minor shoulder discomfort. My DB pressing has minor elbow flair - maybe 15-30* adducted. Feels pretty solid. At heavier loads my shoulder lights up a little. But they could be purely from the awkward set up/heaving 135s into place


Saturday, 28-Jan 2023
Weighout: 210.3lbs, Time: 0825 (00:30)
Hydration: 4/5

Row Ergometer @10 00:02:26:5/500m x30min (6160m)


Monday, 30-Jan 2023
Time: 1150 (01;37)
Hydration 4/5

Mobility: hips, ankles, glutes, pecs, lats

HB Squat 45,135x5,225x4,315x3, belt 405,425,445,465x1 @8

Clean 135,185,225,275x1, 295x1,1, 300x1,X,1, 305xX,X,1,1 @60-90sec

HB Squat 395x5 @7,6.5,6.5,6.5/7,7,7 @3-4min

Clean grip Shrug & Power Shrug straps 405x8/6, 8/6, 8/4 @2min

GHR 35x15,15, superset w/smith split squat 45/side 12/12, 12/12, @90sec b/t movements

Neck Flexion (23) 120x 20,20,20 superset w/
Neck Extension (13) 90x20,20,20 @90sec b/t rounds


Tuesday, 31-Jan 2023
Time: 1200 (01:05)
Hydration: 4/5

Warmup: prone shoulder 3-raise 1x20 each

Row 45x10, 135x5, 185x4, belt: 225x3, 275x2,5,5,5, 245x12,10 @2-3min

Flat DB Bench (no sleeves) 80x10, 100x6, 120x4, 115x13+6 @60sec

30* Incline DB Bench 65x15,12,10 @2min

1-Arm High cable rear cross 30x15/15,15/15, 15/15 @90sec
Low cable side raise 25x15,12,10 @2min

Bayesian curl 60x12,12,10,8 superset w/
Triceps rope Pressdown 140x12,12,10,10 @1.5min


Wednesday, 1-Feb 2023
Time: 0835 (00:56)
Hydration: 3.5/5

Warmup: prone shoulder 3-raise 1x20ea

KB swing 25x5, 45x5, 55x5, 80x5, 125x5

KB offset carry 70 4x30m/side @30sec

Hanging leg raise 20,18 @2min
Cable cross crunch 130x10/10, 140x10/10
Cable Palof press (shoulder height/width) 50 2x15/15

Row Ergometer 25min avg 00:02:42/500m (4590m)


Thursday, 2-Feb 2023
Time: 0840 (01:32)
Hydration: 3/5

Warmup: 3-way prone shoulder 1x20ea, pecs & lats, snatch drill

Clean 135,185,225x1, 240x4x1@45sec, 258x4x1@60sec, 273x4x1@115sec, 290,295,300,305x1@90sec

HB Squat belt: 315,405,435,455x1@7.5, 375x6 @7,7,7.5,7,7.5 @3-4min

RDL 390x5,5,5 superset w/walking KB lunge 53/hand x12/12,12/12 @90sec b/t movements

Neck Flexion 120x25,23,20 superset w/ neck extension 90x25,20,19 @90sec b/t rounds

Notes: squat programming is as follows: Monday 1@8, -15% x4-6 sets of 5. Thursday 1@8, -20% x4-6 sets of 5-6.


Friday, 3-Feb 2023
Time: 0830 (01:17)
Hydration: 3.5/5

Prone 3-way shoulder 1x20ea, lat stretch

Dead hang Pull-up BWx3, 45x5x5 @2min

30* Inc DB Bench sleeves 50x10, 65x8, 80x6, 100x4, 120x2, 90x12+8 @60sec

Flat DB Bench sleeves 80x22,15,13 @2min

High incline side raise 35x15,12,12,10 @2min
45* spider curl 40x12,10,8,8 @2min
OH Triceps Rope Extension 80x12, 85x12,11,9 @2min
Seated cable Facepull 65x15,15,15,13 @2min