Samuel Clark, Intermediate Training Log

[SClark08]

Saturday, 1-June 2024
Weighout: 208lbs, Time: (01:05)

Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,550x1 @9.5, -10%: 495x1 @8, -15%: 470x3 @8,8.5 @2-3min

Closegrip Bench 45x10, 135x5, 185x4, 225x3, 275x2, 315x1, 275x10 @9, 250x10 @8.5,9 superset w/ BB Row 45x10, 135x5, 185x4, 225x3, 275x2, 245x10,10 @1.5-2min b/t movements

30* DB Fly 60 2x15 superset w/ 1-Arm DB Row 105 1x10/10 @1-1.5min b/t movements

Lying Cable Face-pull 87.5 2x15 @2min

Notes: bar was pretty bent - inconsistent placement over my back.


Monday, 3-June 2024
Time: 0830 (00:39)
Tonal:

Highbar Back Squat (pyramid) 50x10, 70x8, 90x6, 110x5, 130x4, 150x3, 170x2, 190,195,200x1, reverse @30-60sec

Standing D-Handle Press 30,50,70,90x10

Kneeling D-Handle Pulldown 70,90,110,130x10

Standing Low-Handle Side Raise 15,17,19x10


Tuesday, 3-June 2024
Weighout: 207.8lbs, Time: 1540 (01:02)

Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1@9, -10%: 475x1 @8, -15%: 445x3 @7,7/7.5 @3min

Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1p, 365x1p @8/8.5, 315x8 @9.5, -10%: 285x8 @9.5, -22%: 255x10 @10 @2-3min

30* DB Fly 65x13,12,11 @2min
30* Prone Rear Lateral 40x15,15,13 @2min


Wednesday, 5-Jun 2024
Weighout: 208.2lbs, Time: 1230 (00:55)

Facepull 52.5x15, 72.5x15, 87.5 2x15 @1.5min

Barbell Row 135x5, 185x4, 225x3, 275x8,8,8 @2-3min

45* DB Curl 40x12, Myo-12: 8+4, 5, +3, +4 partials @2min

Cardio:
- Row Ergometer @10: 00:02:28.5/500m x20min; 4058m


Friday, 7-June 2024
Weighout: 208.5lbs, Time: 0555 (01:04)

Squat 45x5p/10, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1 @9, 475x1, 445x3 @7,7.5 @2-3min

Deadlift 135,225,315,405,495x1, 545,595x1 @9, 535x1, 505x3 @7,7/7.5 @2-3min

Dead hang Chin-up 45x10,8,6 @2min
Dip BWx5, 45x5, 90x3, 115x10 @8.5,9,10 @2min


Sunday, 9-June 2024
Weighout: 205.8lbs, Time: 1940 (01:10)

1. Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1 @9, 475x4 @8,8.5 @2-3min
2. Paused Squat 405x4 @7.5,7.5 @2-3min
3. 30* CG Bench 135x5, 185x4, 225x3, 275x2p, Last Rep Paused: 245x6 @7.5,8,8.5 @2-3min
4a1. Weighted Dead-Hang Pull-up 45x8,7,7
4b1. 30* DB Bench 100x10,8 (last rep paused)
4b2. 30* DB Fly 65x15,15
4a2. 45* DB Rear Lateral 40x15,15 @1.5min

Notes: in future, I will be switching rear delts and flies to 1-1/2 rep style and dropping 5 pounds; to stay in the 10-15 range.


Monday, 8-June 2024
Weighout: 204.3lbs, Time: 0530 (00:46)

1. Standing DB Press 30x10, 40x8, 50x6, 60x4, 70x2, Seated (upward shrug): 55x12,12,10 @2min
2. 65* Prone Side Raise 35x15 @2min
3. DB Row 105x10/10, 10/10, 10/10 @1min b/t arms
4. 1-Leg DB RDL 30x12/12, 40x12/12, 50x12-12 @1min b/t legs
5. 45* DB Hammer Curl 50x10,8,6+ partials x4,3 @2min


Wednesday, 12-June 2024
Weighout: 205.4lbs Time: 0530 (00:57)

1. Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 475x1 @9, 425x4 @7.5,8.5 @2-3min
2. Cossack Goblet Squat BW, 20, 40, 60x10/10
3. 45* DB Bench 50x10, 65x8, 80x6, 95x10,9 @2min
4. 45* DB Fly 55x15,15 @2min
5. Weighted Dips BW,45x5, 90x10,10 @2min
6. Weighted Dead-Hang Chin-ups 70x7,6,6 @2min

Notes: pulled adductor this morning (getting dressed….); squat felt timid.


Thursday, 13-June 2024
Weighout: 205.4lbs, Time: 0540 (00:59)

1. Lying Cable Facepull 2x10, 87.5x13, @90sec
2. Upright Row 45x10, 95x5, 115x5, 135x5, 145x8, 135x10, @90-120sec
3. Deadlift 405,495,545,565x1 @9, 505x1, 485x3 @7,7 @2min
4. Mid Cable Side Raise 25x12,10,10 @90sec
5. Cable Bayesian Curl 42.5x11,9,8 @90sec
6. OH Cable Triceps Extension 80x15, 87.5x15, 95x12,11 @90sec


Friday, 15-June 2024
Time: 0600 (00:30)
Sherwood, OR

Ruck @27lbs x2.04mi 00:29:38
Avg Pace: 00:14:49/mi


Monday, 17-June 2024
Weighout: 204.9lbs, Time: 1710 (01:15)

1. Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,525,545x1 @9, 485x2 @8,8 @2-3min
2. Paused Squat 425x2 @7.5,7.5 @2-3min
3a. Weighted Deadhang Pull-up 45x10,8,8
3b. 30* DB Bench 50x10, 70x8, 90x6, 105x10,8,8 @1-2min between movements
4a. 45* Prone DB Rear Lateral 45x10,10,10
4b. 30* 1.5-rep paused DB Fly 65x10,8,8 @1.5min b/t movements
5. OH Cable Triceps Extension 95x12, 102.5x10,8 @120sec


Tuesday, 18-June 2024
Weighout: 204.1lbs, Time: 0615 (00:49)

1. Standing DB Press 30x10, 50x8, 60x4, Seated (upward shrug): 65x10,10,9 @2min
2. DB Upright Row 40x10, 50x8, 60x10,10,10 @120sec
3. DB Row 110 3x10/10 @1min b/t arms
4. 1-Leg DB RDL 35x8, 45x6, 55x10/10, 10/10 @1min b/t legs
5. 45* DB Hammer Curl 55x8,6+2,6+3 @2min

Thursday, 20-Jun 2024
Weighout: 207lbs, Time: 0840 (01:07)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1@9, 475x3 @8/8.5,8 @2-3min
Paused: 425x3 @7.5/8,7.5 @2-3min

30* CG Bench 45x10, 135x5, 185x4, 225x3, 275x1@9.5, 225x7 @9, x6@9,9.5 @2-3min
Weighted chin-up 70x 8,6,5 +5@BW @2-2.5min
Weighted Dip 115x12,10,6+2 @2min

[SClark08]

Life/Training Update:

I final out-process tomorrow and begin terminal leave on Monday. I won’t have access to a gym, so I will be limited to my pull-up/dip rack and set of dumbbells. I am looking to pickup a rack, barbell and plates.

I swear into the WA Air National Guard, in September.

[SClark08]

Monday, 8-July 2024
Time: 0540 (00:51)

Front Squat 70x10, 100x8, 135x6, 170x6, 1.5-Rep: 200x6,6,6 superset w/ Yates Row 45x10, 135x8, 185x8, 205x6, 225x10,10,10 @90-120sec b/t movements

30* DB Fly 1.5-Rep: 60x15,12,8 superset w/ low cable face pull 69x15,15,12 @60sec b/t movements

30* DB Bench 1.5-Rep: 65x8,7,60 @90sec


Wednesday, 10-July 2024
Time: 0540 (01:05)

Warmup:
Kossack squat BWx10/10
BB Row - RDL - Upright Row - Press 45x10

Clean & Dead-Stop Press 45x10, 95x5, 115x4, 135x3, 185x2, 205x1 @8, -20%: 165x8 @7.5/8, 8.5, 9 superset w/Dead Hang Pull-up BWx3,3,3, 45x8 @8,9,9.5 @60-90sec b/t movements

Deadlift 315x1, 405x1, 495x1, 525x1 545x1 @8.5, -10%: 495x3 @7.5,7,7.5 superset w/ Lean-Away DB Side Raise 25 3x16/16 @1-1.5min b/t movements

OH Triceps Rope Extension 70, 72, 74,74 x15 each & 45* DB Curl 45x10, 7+2, 5+3, 4+1+1 @1min b/t movements


Thursday, 11-July 2024
Time: 0550 (00:32)

Warmup: ankle circles and calf raises

Zone 2 Run: 2.75mi 00:32:05
Avg pace: 00:11:41
Max pace: 00:10:10

Post Meal Walk: 1015 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)

Post Meal Walk: 1425 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Friday, 12-July 2024
Time: 0525 (01:00)

Warmup: Cossack squat 1x10/10, 15lb 1-arm KB swing 1x5/5, Bottom-up KB press 1x10/10

Bulgarian Split Squat 25x8/8, 55x8/8, 65 3x15/15 & DB Upright Row 25x8, 55x8, 65x 3x10 @60-90sec b/t movements

Rear Cable Fly 15x8, 25x8, 33 3x12 & 15* Paused DB Fly 10x8, 25x8, 40 x12,10,10 @60sec b/t movements

Dead Hang Pull-up 25x8,8,7 & Dip 90 11,10,8 @60-90sec b/t movements

45* Cable Hammer Curl 3-Drop Sets: 50-40-32-25 @2min

Post Meal Walk: 1005 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Saturday, 13-July 2024
Time: 0645 (00:30:00)

Zone 2 Run: 2.75mi
Avg Pace: 00:10:58
Max Pace: 00:09:02


Monday, 15-July 2024
Time: 0535 (00:57)

Front Squat 70x10, 110x8, 160x8, 1.5-Rep: 200x7,6, superset w/ Yates Row 45x8, 135x8, 185x8, 230x10,10,10 @90-120sec b/t movements

0* DB Fly 1.5-Rep: 40x8, 55x8, 65 x10,10,8 superset w/ low cable face pull 25,50x8, 65 3x15, @60sec b/t movements

30* DB Bench slow/paused: 65 3x10 @120sec

Post Meal Walk: 1025 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Tuesday, 16-July 2024
Time: 0530 (00:30:18)

Zone 2 Run: 2.80mi
Avg Pace: 00:10:51
Max Pace: 00:06:32

[SClark08]

Monday, 8-July 2024
Time: 0540 (00:51)

Front Squat 70x10, 100x8, 135x6, 170x6, 1.5-Rep: 200x6,6,6 superset w/ Yates Row 45x10, 135x8, 185x8, 205x6, 225x10,10,10 @90-120sec b/t movements

30* DB Fly 1.5-Rep: 60x15,12,8 superset w/ low cable face pull 69x15,15,12 @60sec b/t movements

30* DB Bench 1.5-Rep: 65x8,7,60 @90sec


Wednesday, 10-July 2024
Time: 0540 (01:05)

Warmup:
Kossack squat BWx10/10
BB Row - RDL - Upright Row - Press 45x10

Clean & Dead-Stop Press 45x10, 95x5, 115x4, 135x3, 185x2, 205x1 @8, -20%: 165x8 @7.5/8, 8.5, 9 superset w/Dead Hang Pull-up BWx3,3,3, 45x8 @8,9,9.5 @60-90sec b/t movements

Deadlift 315x1, 405x1, 495x1, 525x1 545x1 @8.5, -10%: 495x3 @7.5,7,7.5 superset w/ Lean-Away DB Side Raise 25 3x16/16 @1-1.5min b/t movements

OH Triceps Rope Extension 70, 72, 74,74 x15 each & 45* DB Curl 45x10, 7+2, 5+3, 4+1+1 @1min b/t movements


Thursday, 11-July 2024
Time: 0550 (00:32)

Warmup: ankle circles and calf raises

Zone 2 Run: 2.75mi 00:32:05
Avg pace: 00:11:41
Max pace: 00:10:10

Post Meal Walk: 1015 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)

Post Meal Walk: 1425 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Friday, 12-July 2024
Time: 0525 (01:00)

Warmup: Cossack squat 1x10/10, 15lb 1-arm KB swing 1x5/5, Bottom-up KB press 1x10/10

Bulgarian Split Squat 25x8/8, 55x8/8, 65 3x15/15 & DB Upright Row 25x8, 55x8, 65x 3x10 @60-90sec b/t movements

Rear Cable Fly 15x8, 25x8, 33 3x12 & 15* Paused DB Fly 10x8, 25x8, 40 x12,10,10 @60sec b/t movements

Dead Hang Pull-up 25x8,8,7 & Dip 90 11,10,8 @60-90sec b/t movements

45* Cable Hammer Curl 3-Drop Sets: 50-40-32-25 @2min

Post Meal Walk: 1005 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Saturday, 13-July 2024
Time: 0645 (00:30:00)

Zone 2 Run: 2.75mi
Avg Pace: 00:10:58
Max Pace: 00:09:02


Monday, 15-July 2024
Time: 0535 (00:57)

Front Squat 70x10, 110x8, 160x8, 1.5-Rep: 200x7,6, superset w/ Yates Row 45x8, 135x8, 185x8, 230x10,10,10 @90-120sec b/t movements

0* DB Fly 1.5-Rep: 40x8, 55x8, 65 x10,10,8 superset w/ low cable face pull 25,50x8, 65 3x15, @60sec b/t movements

30* DB Bench slow/paused: 65 3x10 @120sec

Post Meal Walk: 1025 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Tuesday, 16-July 2024
Time: 0530 (00:30:18)

Zone 2 Run: 2.80mi
Avg Pace: 00:10:51
Max Pace: 00:06:32


Update: my gym is complete, however, I have limited time to train. My schedule will be compressed to accommodate multiple goals, kids, house projects, commuting/work, and adopting a dog.


Wednesday, 17-July 2024
AM Time: 0530 (00:59)
PM Time: 1720 (00:20)

Warmup:
Kossack squat BWx10/10
BB Row - RDL - Upright Row - Press 45x10

DB Clean & Dead-Stop Press 25x8, 45x6, 65x4, 85x2, 95x1 @8, -20%: 75x8 @8,9,10 superset w/Dead Hang Pull-up BWx3,3,3, 45x9 @8,8.5,8.5 @60-90sec b/t movements

Deadlift 315x1, 405x1, 495x1, 525x1, 550x1 @8.5, -10%: 495x4 @8,8.5,9 superset w/ Lean-Away DB Side Raise 25 3x17/17, 10+3+2, 8+3*2 @1-1.5min b/t movements

After Work:
45* Cable Curl 25x5,5, 30x12 @7,7,7 @2min

OH Triceps Rope Extension 75x16, 76x16, 78x16, 80x15 @2min


Thursday, 18-July 2024
Time: 0525 (00:48)

Warmup: Cossack squat 1x10/10, 1-arm KB swing 1x5/5, bottom-up KB press 1x10/10

Hanging Leg Raise BW 2x15 @2min
Cable Crunch 65 2x20 @2min

Warmup Jog: 0.5mi
Farmer Walk: +90/90 115’, 2x150’, 115’ 1:2
Track Sprint: 4x100m 8:1
Cooldown walk: 7min

Post Meal Walk: 1100 (00:10:00)
Stair Climb: 4x (4up + 4down)

Post Meal Walk: 1420 (00:10:00)
Stair Climb: 4x (4up + 4down)


Friday, 19-July 2024
Time: 0525 (01:10)

Warmup: Cossack squat 1x10/10, 15lb 1-arm KB swing 1x5/5, Bottom-up KB press 1x10/10

LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475,495,515x1 @9, 465x3 @8,8 & 1-Arm Mid Cable Lateral 10x10, 15x8, 25x15/15, 28x12/10, 27x12/12 @60-90sec b/t movements

Rear Cable Fly 15x8, 25x15, 33x15, 35x15 & 1.5-Rep Flat DB Fly, paused 25x8, 45x10,10, 9 @60sec b/t movements

Paused Dip 90 3x10 @60sec b/t movements & Bayesian Hammer Curl 35x12, 40x8, 38x8


Saturday, 20-July 2024
Time: 0655 (00:35)

Zone-2 Run: 3.07mi 00:34:22
Avg Pace: 11:14
Max Pace: 8:47


Sunday, 21-July 2024
Time: 1700 (01:09)

1. HB SQ: 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475x1@9.5, 88%: 420x 5@8.5, 4@8.5, 4@9 @3min, Nordic Ext: Green 1x30, Red 1x20
2. DB OHP: 45x8, 70x9,8,8,8 & Yates BB Row: 245x8,8,8,8 @1-1.5min b/t movements
3. CG Bench: 225x9,8,8 & Bayesian Hammer Curl: 30x15, 35x10, 33x10 @1-1.5min b/t movements

Note: this session went longer than I wanted it to. I’d like it to take 50-55min. Next time I’ll save time with load selection, one fewer set of squat, leg extension & rows. This should drop me down into the duration and allow me to get one more set of CG Bench in.


Monday, 22-July 2024

Post Meal Walk
Time: 1010 (00:12)


Tuesday, 23-July 2024
Time: 530 (01:11)

30* DB Fly 25x8, 45x8, 1.5-Rep: 65x10,10,8 & Chin-up 50x8,8,8,8 & 1.5-Rep: 30* DB Bench 65x8,8,8, @75sec b/t movements

RDL 45x10, 135x3, 225x2, 315x1
Deadlift 405x1, 495x1, 550x1@9, 500x2 @7.5,8,8 @2min & Mid Cable Side Raise 19x12,12,12 & RDL 365x8,8 @75sec b/t movements

Bulgarian Split Squat 65x & OH Triceps Rope Extension 82x15,12,11 @75 120sec b/t movements

Notes: warmup was Row 45x10, Cossack squat x10/10, Squat x5p/5, Bulgarian 45/hand x5/5; abductors are tight from getting back into back squatting… skipping split squats to avoid pulling my groin again. Maybe get them next week.


Wednesday, 24-July 2024
Time: 0540 (00:38)

Warmup: Cossack squat 1x10/10, 1-arm KB swing 1x5/5, bottom-up KB press 1x10/10

Hanging Leg Raise BW 2x15 @2min
Cable Crunch 70 2x20 @2min

Farmer Walk: +90/90 115’, 2x150’, 115’ 1:2
Warmup Jog: 0.5mi
Track Sprint: 5x100m 8:1
Cooldown jog: 7-7min


Thursday, 25-July 2024
Time: 535 (00:59)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475,495,515x1 @8.5; HB 420x4 @8.5,9,8.5 @2-3min

Lying Cable Face-pull 65x20, 72x15,15 superset w/RDL 385x8,8 @75sec b/t movements

Dip 90x12,12,12,12 superset w/ 45* DB Curl to Hammer 35x12+8, 8+4, 6+4 @75sec


Saturday, 27-July 2024
Time: 0635 (00:34)
Astoria (coastal hills)

Jog: 3.44mi 00:34:08


Sunday, 28-July 2024
Time: 2030 (01:05)

Warmup: RDL 45x10, Row 45x10, upright row 45x10, press 45x10, squat 45x5p/5

LB Squat 135x5, 225x4, belt: 315x3, 405x1, 495x1, 510,520,530x1 @9.5, -80%: 425x3 @7,7 @2-3min

30* DB Fly 35x8, 55x15, 65x15,12,12 @60sec,

90sec: 30* DB Bench 80x6,6,7 superset w/ BB Row 245x8,8,8 @75sec b/t movements

Prone Cable Side Raise 20x7, 16x9,8 @60sec

90sec: DB Upright Row 60x10,10,10 @2min

Notes: to conserve time, one single (rather than 3) will be completed for squat. One warmup set (instead of 2) for flies, and drop back to 2 sets (instead of 3) for upright rows.


Monday, 29-July 2024
Time: 0530 (00:36)

Jog 3.2mi 00:35:15


Tuesday, 30-July 2024
Time: 1840 (01:03)

45lbs: RDL x10, Row x10, upright row x10, press x10, HB Squat x10

RDL 135x5, 225x4, 315x3, 405x1
Deadlift 495,545,565x1 @9; Paused 455x3 @7, superset w/ Nordic Leg Extension (cross arms) x15,15, @75sec b/t movements

Dead Stop DB Press 50x8, 70x10,10,8,8 superset w/Chin-up 50x10,8,6 @75-90sec b/t movements

45* DB Curl -to- Hammer Curl 35x13+6, 8+4, 6+3 superset w/ Rope OH Triceps Ext 85x15, 88x12,12 @75sec b/t movements


Wednesday, 31-July 2024
Time: 0535 (00:24)

Light Jog 2.02mi 00:23:30
Max Pace 00:10:17
Avg Pace 00:11:38


Thursday, 1-Aug 2024
Time: 0530 (0:52)

45lbs: RDL x10, Row x10, upright row x10, press x10, HB Squat x10

Kickstand Squat 25lbs 2x10/side @1min

LB Squat 135x5, 225x4, belt: 315x3, 405x1, 495x1 @9, paused: 405x3 @7,8 @2-3min

Dip 95 4x10 @Lying Cable Cross Face-pull 35 4x10 @75sec b/t movements

Bayesian Curl -to- Hammer Curl 38x8+4, 36x8+4, 8+4 @2min

Notes: first full day of caffeine abstinence. Lethargy, headache, feel light headed. Tried to white knuckle it but opted to have a cup of coffee at work. Brain fog cleared and I was able to function a little better. I’ll finish out this week with a cup in the morning and a cup of green tea in the afternoon. Next week I’ll switch to two teas, then the week after attempt zero stimulants.

[SClark08]

Sunday, 28-July 2024
Time: 2030 (01:05)

Warmup: RDL 45x10, Row 45x10, upright row 45x10, press 45x10, squat 45x5p/5

LB Squat 135x5, 225x4, belt: 315x3, 405x1, 495x1, 510,520,530x1 @9.5, -80%: 425x3 @7,7 @2-3min

30* DB Fly 35x8, 55x15, 65x15,12,12 @60sec,

90sec: 30* DB Bench 80x6,6,7 superset w/ BB Row 245x8,8,8 @75sec b/t movements

Prone Cable Side Raise 20x7,16x9,8 @60sec

90sec: DB Upright Row 60x10,10,10 @2min

Notes: to conserve time, one single will be completed for squat. One warmup set for flies, and drop back to 2 sets for upright rows.


Monday, 29-July 2024
Time: 0530 (00:36)

Jog 3.2mi 00:35:15


Tuesday, 30-July 2024
Time: 1840 (01:03)

45lbs: RDL x10, Row x10, upright row x10, press x10, HB Squat x10

RDL 135x5, 225x4, 315x3, 405x1
Deadlift 495,545,565x1 @9; Paused 455x3 @7, superset w/ Nordic Leg Extension (cross arms) x15,15 @75sec b/t movements

Dead Stop DB Press 50x8, 70x10,10,8,8 superset w/Chin-up 50x10,8,6 @75-90sec b/t movements

45* DB Curl to Hammer Curl 35x13+6, 8+4,6+3 superset w/ Rope OH Triceps Ext 85x15, 88x12,12 @75sec b/t movements


Wednesday, 31-July 2024
Time: 0535 (00:24)

Light Jog 2.02mi 00:23:30
Max Pace 00:10:17
Avg Pace 00:11:38


Thursday, 1-Aug 2024
Time: 0530 (0:52)

45lbs: RDL x10, Row x10, upright row x10, press x10, HB Squat x10

Kickstand Squat 25lbs 2x10/side @1min

LB Squat 135x5, 225x4, belt: 315x3, 405x1, 495x1@9, paused: 405x3@7,8 @2-3min

Dip 95 4x10 & Lying Cable Cross Face-pull 35 4x10 @75sec b/t movements

Bayesian Curl to Hammer Curl 38x8+4, 36x8+4, 8+4 @2min

Notes: first day of caffeine abstinence. Lethargy, headache, light headed.


Friday, 2-Aug 2024
Time: 1155 (0:24:00)

Light jog 2.3mi
Avg Pace: 11:08
Max Pace: 8:16


Sunday, 4-Aug 2024
Time: 0645 (01:20)

Warmup: 45lbs x10: RDL, Row, Upright Row, Press, HB Squat 5p/5; Cossack Squat x10/10

LB SQ 135x5, 225x4, belt: 315x3, 405,495,525x1@10; -2% = 515; -15%: 435x3 @8,@3min

Bulgarian Split Squat 70 2x10/10 @75sec b/t legs

1.5-Rep 30* DB Fly 70x10,10 superset w/Dead Hang Chin-up 50x10,8@75-90sec b/t movements

1.5-Rep 30* DB BP 80x8,7 superset w/BB Row 245x6,6 @75-90sec b/t movements

CG Bench 225x10,8*,6* superset w/ Bayesian Curl 38x12,12,8 @75-90sec

Notes: felt gassed when I started incline press & rows. Sleep is coming along; hydrating, eliminating non-essential activities, & slowly increasing calories (150-200 every other week); fatigue Monday was debilitating - tripping on my feet, walking up stairs. I’m certain I’ve abused caffeine for too long and am burned out. I am down to 1 cup of coffee & 1-2 cups of green tea (down from 6-8 espressos). Next week will be just 1-2 teas, and the rest of August will be caffeine free. Right hip started cramping on Closegrip bench. Couldn’t leg drive. Right hip flexor tenderness, waking out a squat/split squatting.


Monday, 5-Aug 1024
Time: 0552 (00:40:43)

Zone 2 run 3.7mi
Avg Pace 11:00
Max Pace 08:57


Tuesday, 6-Aug 2024
Time: 0530 (00:59)

Warmup: 45lbs x10 RDL, Row, Upright Row, Press, HB Squat 5p/5, Cossack Squat

Deadlift 135x5, 225x4, 315x3, belt: 405,495,545x1@9, paused: 465x3@7.5,8, RDL: 405x6,6 superset w/ Arnold DB Press 70x8/8, 8/8, 7/7 @1.5-2min b/t movements

Lying Cable Cross Face-pull 36x10, 34x9, 32x7 superset w/ BB Upright Row 135x8,8,8 @60-75sec b/t movements

High-Cable Rear Lateral 32x12,12, 8+1 @90sec

Overhead Triceps Rope Extension 88x9, 86x9, 84x10 @90sec

PM: Short Run 2.5mi 00:24:19
Avg Pace: 09:45
Max pace: 07:23


Thursday, 8-Aug 2024
Time: 0530 (01:06)

Warmup: 45lbs x10: RDL, Row, Upright Row, Press, HB Squat 5p/5,

Front Squat 135x5, 225x4, 315x2, 365x1, 385x1 @9, -15%: 330x3 @7,7.5 @2-2.5min

Kick-Stand Squat 70x15/15, @60sec b/t legs

Paused 30* DB Fly 65x15,15 superset w/ Pull-up 35x10,10 @75-90sec b/t movements

Paused 30* DB Bench 80x10,10 superset w/ Prone DB Row @75-90 120sec b/t movements

Dip 100x10,10 superset w/ 45* Curl 40x10,8,8 @75sec b/t movements


Friday, 9-Aug 2024
Time: 525 (00:52)

Warmup: 45lbs x10: RDL, Row, Upright Row, Press, HB Squat 5p/5, Cossack Squat 10/10

Farmer Walk 4x50m 1:2 avg 35sec

Jog to track 0.25mi
Speed work: 100m avg 18sec 5:1
Jog back 0.25mi

Cable Crunch 70x20, 80x20, 85x20 @90sec


Sunday, 11-Aug 2024
Time: 1235 (01:35)

LB SQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405,495,525x1 @9.5, 4x2-4 @ -10%: 470x2 @7.5,8,7.5/8,8/8.5 @2.5-3min

Split Squat 75/hand x10/10, 10/10 @90sec b/t legs

Paused Closegrip Bench 135x5, 225x3, sleeves: 275x1, 315x1 @8, 335x1 @9, 3x6-8 @ -20%: 275x6 @8,8/8.5,8.5 @2-3min

30* DB Bench 85x10,10,8xx superset w/ 1-Arm DB Row 85x15/15, 95x15/15, 12/12 @60sec b/t movements

30* DB Fly 65x10,10,10 superset w/ High Cable Rear Delt 40x10, 38x10, 36x6+2 @60sec b/t movements


Monday, 12-Aug 2024
Time: 0530 (00:50)

Jog: 4.02mi 00:44:25
Avg pace: 11:03
Max pace: 09:36

Hanging leg raise 15,12,8 @90sec


Tuesday, 13-Aug 2024
Time: 0530 (01:07)


Arnold DB Press 70x9/9, 8/8, 8/8 Dead superset w/Dead Hang Chin-up 50x8,8,8 @1.5min b/t movements

Deadlift 135x5, 225x4, 315x3, belt: 405,495,545x1 @9.5, paused: 465x4 @8,8.5 superset w/prone mid-cable side raise 16x15,14,13 @75-90sec b/t movements


OH Triceps Rope 86x12,1210,10, superset w/ 45* DB Curl 40x12,10,9 @75-90sec b/t movements


Wednesday, 14-Aug 2024
Time: 1755 (00:29:22)

Jog 3.01 mi
Avg pace: 00:09:47
Max pace: 00:07:55

Notes: bed 2140-0400; woke up every hour; up early for a site visit. Low energy for an evening run. May catch up on sleep tomorrow morning/push tomorrow’s session after work.


Thursday, 15-Aug 2024
Time: 1800 (0:58)

Warmup: row,RDL,upright row, press,hb squat

Front squat 135x5, 225x4, belt: 315x2, 365,385,405x1@9, 325x5@7.5,8,8 @3min

Dip 100x10,10,10 superset w/Bayesian Curl 32x15, 35x15, 38x12 @75-90sec b/t movements

TRX Fly BWx13,10,10 superset w/ Lying Cable Cross Face-Pull 32x15,15,10 @75-90sec b/t rounds


Friday, 16-Aug 2024
Time: 525 (00:52)

Warmup: 45lbs x10: RDL, Row, Upright Row, Press, HB Squat 5p/5, Cossack Squat 10/10

Cossack Squat 2x10/10
Cable Crunch 2x15 85@90sec
Farmer Walk 4x50m 1:2 avg 35sec

Jog to track 0.25mi
Speed work: 6x400m avg 95-100sec@2min
Jog back 0.25mi


Sunday, 18-Aug 2024
Time: 0542 (00:42:38)
Redmond, OR

Jog 4.2mi
Ave pace: 10:09
Max pace: 8:52


Monday, 19-Aug 2024
Time: 1450 (00:53)
Deload week (3 of 4)

Standard barbell warmup
1. Heavy Squat x1@8.5/9/8/9.5, 3x5/4x5/2x5/4x3 73/83/78/88%: Low-Bar (E1RM 535) 135x4, 225x4, belt: 315x2, 405x2, 455,495,525x1 @10, 405x5 @7,7 @2-3min
2. 30* Bench 4/5/2x8/4x6 60/68/64/74%: 135x5, 185x4, 225x3, 275x2@10 (2@10=.955; E1RM=288), 70%: 201x8 @8,9 superset w/ Hi-Cable Rear Delt Row 4/5/2/3x12-15: 30x15,15 @75-90sec b/t movements
3. Cross DB Preacher Curl 3/4/2/2x10-12: 40x12/12, 10/10 superset w/ OH Triceps Rope 3/4/2/2x10-12: 87x12,10 @60sec b/t movements


Tuesday, 20-Aug 2024
Time: 0530 (00:51)
Deload

Barbell warmup

1a. 65* Alt. DB OHP 4/5/2/3x8 60/68/64/72%: 40x8, 55x8, 70x8,8 superset w/ Chin-up 3/4/2/2x6-8: BW 3x2, 45x6,6 @75-90sec b/t movements
2. DL 1@9, 2-3x2-4: 135, 225, 315, 405, 495, 545x1@9, Paused: 455x2 @7,7 & DB GM 2-3x12-15: 70lbs/hand x15,15 @1.5-2min
3a. Mid-Cable Bayesian Curl 3/4/2/2x12-15: 39x15, 40x15 superset w/ Dip 3/4/2/2x8-12: 100x12,12 @75-90sec b/t movements


Wednesday, 21-Aug 2024
Time: 0530 (00:40)

Cable crunch 60x8, 70x8, 90x20,20 @60sec

Easy jog 3.1mi 00:36:05
Avg pace: 11:38
Max pace: 09:52


Thursday, 22-Aug 2024
Time: 0530 (00:53)

Warmup: standard barbell routine

1. LB Squat (535) x1@8; 135x5, 225x3, belt: 315,405,455,475,495x1 @8, Front Squat 315x5 @7,7,7.5 @3min
2a. 30* DB Bench 50x8, 70x8, 85x12 @8,8.5, superset w/Barbell Row: 135,185x5, 235x8 @7.5,8,8 @75-90sec b/t movements
3a. BTB Mid-Cable Lateral 18x15 @8.5, x12 @9 @90sec
3b. Ring Fly BWx11,8 @2min


Friday, 23-Aug 2024
Time: 0520 (00:50)

Barbell warmup (add weighted broom stick twist)

Cossack squat BWx10/10, 10lbs 2x10/10
Hanging Leg Raise 2x15
Farmer walk +90lbs 4x50m 1:1

Light Jog x0.25mi
Track: 4x400m 96,92,93,90 3min rest
Cooldown jog: 0.5mi


Sunday, 25-Aug 2024
Time: 0935 (01:15)
Intensity week (4 of 4)

Standard barbell warmup
1. Heavy Squat x1@8.5/9/8/9.5, 3x5/4x5/2x5/4x3 73/83/78/88%: Low-Bar (E1RM 535) 135x4, 225x4, belt: 315x2, 405,495,515x1, 98%: 530x1 @9.5, 88%: 465x3 @7.5,8,8,8.5 @2-3min
2. Paused 30* BP 4/5x8-10/2x6-8/4x4-6 60/68/64/74%: 135x5, 185x3, 225x2, 245,265,280x1 @9.5, 74%: 215x6 @7, 220x6 @8, 225x6 @9,9.5 superset w/ Hi-Cable Rear Delt Row 4/5/2/3x12-15: 32x15, 34x15,12 @75-90sec b/t movements
3. Cross DB Preacher Curl 3/4x12-15/2x10-12/3x6-8: 45x8/8,8/8,6/6 superset w/ OH Triceps Rope 3/4x12-15/2x10-12/3x8-10: 89x10,8,8 @90sec b/t rounds

Notes: switch preacher curl to lying DB Curl.


Monday, 26-Aug 2024
Time: 0530 (00:58:00)
Intensity Week (4 of 4)

Barbell warmup
Cossack Squat 2x15lb x10/side @60sec b/t movements

Jog 4.5mi 00:50:00
Ave pace: 11:06
Max pace: 9:12


Tuesday, 27-Aug 2024
Time: 0530 (01:03)
Heavy Week (4 of 4)

Barbell warmup

1a. 65* Alt DB OHP 4/5x10-12/2x8-10/3x6-8 60/68/64/72%: 45x8, 65x8, 85x5 @9.5, 80x6/6 @9,9 superset w/ 1-Arm Cable Pull-Down 3/4x12-15/2x10-12/2x8-10: 30,50,70x8, 85 3x10/10, @75-90sec b/t movements
2. DL 1@9, 2-3x2-4: 135, 225, 315, 405, 495, 545x1@9, Paused: 475x3 @8 @2-3min
3a. Mid-Cable Bayesian Curl 3/4x12-15/2x10-12/2x8-10: 44x10,10,10 superset w/ Dip 3/4x10-12/2x8-10/2x6-8: 125x10,10, 9@10 @75-90sec b/t movements


Wednesday, 28-Aug 2024
Time: 0525 (00:42)

Barbell warmup
Straight arm leg raise 3x20
Cossack Squat BWx10/10, 25x2x10/10

Easy jog 3.51mi 00:38:45
Avg pace: 11:03
Max pace: 09:23


Thursday, 29-Aug 2024
Time: 0530 (00:59)

Warmup: standard barbell routine

1. LB Squat (535) x1@8; 135x5, 225x3, belt: 315,405,495,510,525x1 @9.5, Front Squat (E1RM=425) 3/4x6/2x5/3x5 67/77/72/82%: 315x5 @8,7.5,7.5 @3min
2a. 30* DB BP: 55x8, 70x8, 95x10 @8,8, x9@9 superset w/1-Arm Cable Row 50, 70x8/8, 85x12 @7/7, 90x10 @8/8, x12 @9/9 @75-90sec b/t movements

PM: 1630 (00:26)

1. 3a. 30* Cable Fly 24x8, 40x8, 50x12,10,8 @2min
2. BTB Mid-Cable Lateral 20x13,11, 20x9-16x5-13x5-10x5 @90sec
3. Cable Crunch 95x25,20,15 @60sec


Friday, 30-Aug 2024
Time: 0520 (00:50)

Barbell warmup (add weighted broom stick twist)

1a. Cossack squat BWx10/10,
2a. 1-Leg RDL 15-reps: BW,15,25,30lbs @30-45sec b/t sets
3a. Farmer walk +97.5lbs 4x70m 1:1 (last two with straps)

Light Jog x0.25mi
3a. Track: 4x400m 85, 93,90,91,91 3min rest
Cooldown jog: 0.25mi



Sunday, 1-Sep 2024
Time: 0930 (01:15)
Base week (1 of 4)

Standard barbell warmup
1. Heavy Squat: Low-Bar (E1RM 535) 135x5, 225x4, belt: 315,405,480,490,500x1 @8.5, HB Squat (73%) 375x5 @7,7,7.5 superset w/ 30* low cable front cross 30x15 @7.5/8, 35x15 @9.5 @1.5min b/t movements
2. Paused 30* DBBP 75x 13@8.5, 10@9,9.5 superset w/ BB Row 245x10 @8.5,9, 8@9 @90sec b/t movements
3. 1-Arm Behind the Back Mid-Cable Side Raise 20x13/15, 13/13, 13/13 @60-75sec b/t sides

Notes: 1-September; my active duty service is concluded.


Monday, 2-Sep 2024
Time: 0645 (00:50:00)
Base Week (1 of 4)

Barbell warmup
Cable Crunch 96x3x20 superset w/ Cossack Squat 3xBW x12/side @60sec b/t movements

Jog 4.0mi 00:41:35
Ave pace: 10:24
Max pace: 7:59

Tuesday, 3-Sep 2024
Time: 0530 (01:03)
Base Week (1 of 4)

Barbell warmup

1a. 65* DB OHP 3x10-12: 45,60x8, 70x12 @9, x11@9, x10@10 superset w/ Ring Pull-up 3x6-10: BW 3x1, 45x8 @8,8, @75-90sec b/t movements
2. DL 135, 225, 315, 405, 495, 535x1 @8.5, 455x3,3 supersets/ 1-Arm Behind the Back Mid-Cable Side Raise 20x15/15, 21x13/13, 11/11 @60sec
3. RDL 405x6 @7,7.5 superset w/ OH Triceps Ext 3x12-15: 87x12,11,10 & 1-Arm Preacher Curl 3x12-15: 40x12/12, 10/10, 5+1/6


Wednesday, 4-Sep 2024
Time: 0525 (00:52)

Easy jog 1.53mi, 200m walk

4x400m @100-105sec w/200m walk in between

Easy jog 1.53mi


Thursday, 5-Sep 2024
Time: 0530 (00:47)

Warmup: standard barbell routine

1. LB Squat (535) x1@8; 135x5, 225x3, belt: 315,405,455,475,500x1 @8.5, Front Squat (E1RM=425) 295x6 @7,7, 7.5 @30-sec superset w/ High Cable Rear Delt 30x15, 32x10, 31x10 @90-sec
2. Mid-Cable Bayesian Curl 43x10,10,9, 42x7 -36x5 -27x4 -21x5 @90-120-sec

PM: 1740 (00:20)
1. 30* Cable Fly 20x8, 35x8, 48x12,10, 43x10 @120-sec
2. Weighted Dip 45x1, 90x1, 115x10,10,10 @120-sec


Friday, 5-Sep 2024
Time: 0530 (00:54)

Barbell warmup

1a. Cossack squat BWx10/10, 25x3x10/10
1b. Straight Arm Leg Raise 10lbs 3x15
2a. Farmer walk +97.5lbs 4x70m 1:1 (straps)

Light Jog x0.25mi
3a. Track: 3x600m (2:15): 2:17,2:14,2:15 3min rest
Cooldown jog: 0.25mi


Sunday, 8-Sep 2024
Assistance Upper (1/4), Time: 0955 (01:012)

Barbell warmup

Seated 65* DB OHP 45x8, 55x8, 70x12 @8,9, 10@9.5,9.5 superset w/ BB Row 135x5, 185x5, 225x12,12,10,10 @90-120sec b/t movements

High Cable Rear Delt Cross 30x12,10,10 superset w/Dips 105x12,12,10 @60-90sec b/t movements

15* DB Fly, Paused 60x15,12, 55x12 @2min

DB Preacher Curl 38x15/15, 10/10, 8/8 superset w/OH Triceps Extension 89x10, 86x10, 83x10 @90sec b/t movements


Monday: walk 2.75mi


Tuesday, 10-Sep 2024
Time: 0515 (01:18)
Base Week (1 of 4)

Barbell warmup

LBSQ 135x5, 225x3, belt: 315,405,480,495, 515x1 @9, 90.7: 485x3 @7.5/8,8,9 @2-3min

Split Squat 65 2x15/15 superset w/Straight Arm Leg Raise 25lbs 2x15 @60-90sec b/t movements

Farmer Walk +110/handle 3x70m 1:2

Zone 2 Jog 2.31mi 00:25:40


Wednesday, 10-Sep 2024
Time: 0535 (00:35)

Barbell warmup

Light Jog x0.25mi
2x600m (2:15): 2:20, 2:14 @ 3min rest
2x400m (1:30): 1:28, 1:31 @ 3min rest
1x800m (3:20 race pace): 3:22 @ 3min rest
Cooldown jog: 0.25mi


Thursday, 11-Sep 2024
Time: 0530 (01:05)

Barbell warmup
1. 30* DB Bench 45x8, 65x8, 85x 12@8, 11@9, 10@9 superset w/ S Grip Pull-up 45x10,9,7,6 @90sec b/t movements
2. 30* CG Bench 45x10, 135x8, 185x8,8,8 superset w/ High Cable Rear Delt 32x12,10,8 @90sec b/t rounds
3. Incline Mid-Cable Side Raise 18x8, 14x10, 12x11,12 @90sec

Saturday, 14-Sep 2024
Time: 0830 (01:45)

Barbell warmup
1. Front squat 135x5, 225x3, 275x3, 315x1, 335x1, 365x1, walkout x5 @10-sec holds; 315x6 @7, 320x6 @7.5, 325x6 @8.5 @3min
2. Cable crunch 98 4x20 superset w/RDL 415x6,6,6 @60-75sec b/t movements
3. Offset Farmer walk 90/50 2x70m each side, @60-90sec
4. Zone-2 jog 2.87mi 00:30:00
Avg pace: 10:29
Max pace: 6:54

Notes: constant battle with what I want to do, the time I have, and the energy I have to put into it. Settling in on 4 days (upper/lower) with three cardio sessions (5 training days).

https://youtu.be/WVyzIq62Mms?si=Prps9cwe2-aXOS6-