Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 13

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Thread: Samuel Clark, Intermediate Training Log

  1. #121
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Monday, 15-Aug 2016
    Weight: 211.5lbs, Time: 1000 (1:30)
    Calories: 2,700

    Light Day

    Squat barx10, bar+67lb bands x8, bands+: 135x5, 225x3, 275x 10 sets of 2 (on the minute)

    Snatch 135x3, 175x2 (90% last week's 3RM),

    Snatch Pulls 275 4 sets of 3

    Press 135x4, 180x5, 185x5, 190x5, 195x4,3,2

    Push Press 225 3x3

    Sit-ups 3x20
    Single arm curls 20lb 1x100 each

    Video: Training - Light Day 15-Aug 2016 - YouTube


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  2. #122
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    Wednesday, 17-Aug 2016
    Weight: 214.5lbs, Time: 0710 (1:55)
    Calories: 3,200

    Medium Day

    Hanging Leg Raise 15,12,10
    RDL 45x10
    Clean 135,185,225x3
    Clean pull 315 4 sets of 3
    Pause squat 45x10, 135,225,275x5, 325 4 sets of 4
    Incline 45x10, 135x5, 185x5, 205x5, 215x5, 225x3-205x3, 185x8,8
    Dip BW,45,90,135,160,170,180x3, 135x6, 90x8

    Sprint work: 10mph X 400m, 600m, 800m, 600m, 400m: 1:1 work to rest.

    Notes: I'm feeling pretty tired, non-explosive, and weak from the accelerated schedule. Thankfully I'll have a deload week coming up. I jumped about 2.5 pounds over the last couple of days - eating out, extra salt, and a couple binges. Small adjustments will be made to keep weight around 212.


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  3. #123
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    Friday, 19-Aug 2016
    Weight: 212, Time: 1630 (55)
    Calories: ???

    Warmup: chin-ups 5x10

    Bench 45x10, 135x5, 225x4, 275x3, 315x1, 335x3, 345x3, 350x3

    Slingshot 365x3, 375x3, 385x3

    Reverse grip bench 225x8
    Closegrip bench 225x14,10,10,10

    Cable face pull 50x5x20
    Cable triceps rope 3x20


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  4. #124
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    Monday, 22-Aug 2016
    Weight: 214.5lbs, Time: 1340 (100)
    Calories: ???

    Heavy Day - Heavy Week

    Warmup: band YTWL 1x15 each

    Squat 45x10, 135,225x5, 315x3, 405x2, 430x1, 455x1, 425 5 sets of 3

    Bench 45x10, 135x5, 225x4, 275x3P, 315x2P, 335x3P, 325 3 sets of 3, 335x3

    Closegrip Bench 275 3 sets of 5

    2" Deficit Deadlift 135x5, 225,315,405,455,495x3

    Barbell Curl 45 5x20* on-30-sec
    *rest pauses until 20-reps

    Treadmill: 5-min mile?!?

    Notes: bench went really well today - the session on Friday didn't seem to effect it at all. The treadmill
    Must have been broken because that mile felt like 7mph... Not 10-12mph


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  5. #125
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    Monday, 15-Aug

    Dynamic band squats 10x2 at 245+67lbs/ side
    Snatch pulls 275
    Press 175-185-195-195-195
    Push press 225 3x3


    Wednesday, 17-Aug 2016
    Clean pulls 315
    Pause squat 3x5 315
    Incline 185-195-205-215x5, 185x10,9
    Dips 90-135-160-170-180x3, 135x7, 90x8

    Sprints 10mph 1:1; 400,600,800,600,400m

    Friday, 19-Aug 2016
    Chins 5x10 bw
    Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x3, 345x3, 350x3

    Slingshot 365-375-385x3

    Closegrip 225x10,14,10,10,9

    Cable Face pull 5x20
    Tricep ropes 3x20


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  6. #126
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    Tuesday, 23-Aug 2016
    Weight: 213.5lbs, Time: 1500 (1:40)
    Calories: ???

    Assistance Day (Med)

    Superset:
    Weighted pull-up 80x3,3,3,3,3, 35x8, Bwx10
    Power shrug 135,225,315,405,455,495x5, 405x10,10 (Hawaiian)

    Barbell Row 225x3, 235x3, 245x3, 205x10,10

    Face pull 3x20
    Barbell Curl 45x25,25,20,20,20

    Distance Run 2.25mi, 6.5mph


    ---Break---

    Wednesday, 24-Aug 2016
    Weight: 214lbs, Time: 1600 (1:00)
    Calories:???

    Light Day

    Band YTWL 1x15ea

    Banded DE Squat 315+bands 8x2 OTM

    Press 45x5, 135x4, 185,195,200,205x3, 210x1

    Push Press 225 3x3



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  7. #127
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    Friday, 25-Aug 2016
    Weight: 210lbs, Time: 1030 (1:35)
    Calories: ???

    Medium Day

    Warmup: band YTWL 1x15, RDL 45x15, press 45x10

    Squat 45x10, 135,225,315x5, 340 paused 3x5

    Superset with barbell curls 45x 5x15, 2x20

    Incline 45,135,185x5, 205,225,230,235,240,245x3

    Dips bw,45,90,135x3, 170,170,170x4, 135x5, 90x6

    Sprints 1:1; 10mph 400,400,600,600m


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  8. #128
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    Today's squat: Training - 26-Aug 2016 Medium Day Paused Squats - YouTube


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  9. #129
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    Monday, 29-Aug 2016
    Weight: 211.5lbs, Time: 10:45 (95)
    Calories: 3,150

    Heavy Day

    Warmup: band YTWL 1x15, barbell RDL 1x15@45lbs

    Superset:
    - Squat 45x10, 135,225x5, 315x3, 405x2, 455x1 FAST! 395 5x5
    - 50lb BB Curl 7x15

    Bench 45,135,225x5, 245,255,265,275x8, 285x8RPE10

    Slingshot 370x3, 390x2RPE9.5

    2" Deficit Deadlift 135,225,315,405x1, 455x8RPE8.5

    Short Race Pace Run: 0.5mi at 9.5mph

    Notes: back was tweaked yesterday from moving boxes and awkward objects up and down the stairs. Day before was spent doing lots of yard work in 85*/humid. Neither seemed to have affected me PHYSICALLY today. That being said, in the film (below) set four, and conceivably, the three sets before that had a bit of spinal flexion. I was thinking "hips/butt back" and "depth" instead of "chest between knees" and "knees out." I mostly corrected this in set five. Bench went fairly well - had a bit of right pec tightness again; I'll have to heat pack it and be sure to keep the blood flowing. I'm glad I got all 5 sets d 8 this time. I was short on time so I did 2 instead of 3 sets of slingshot and nixed the close grips - likely hit them on Wednesday. I wanted 390 for 3 but decided having all of my teeth was a better option. Deadlift was pretty easy - hips were pretty fried by this point so I skipped the Backoff set of 10. As far as cardio for this day, I need to commit to increasing the distance at the pace I'll be running in a couple months.

    Short training clip: Training - 28-Aug 2016 Heavy Day - YouTube


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  10. #130
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    starting strength coach development program
    Tuesday, 30-Aug 2016
    Weight: 214.5lbs, Time: 0600 (60(
    Calories: 2,800

    Assistance Day
    - Power Shrug 455-475-495x5, 405x8,8
    - Pull-up 80x5,5,5, 25x8*, BWx12

    Barbell Row 205x8,8,8
    Cable Face pull 50x20, 55x20, 60x20
    Barbell Curl 50lb x5 sets of 20


    Weight: 212.25lbs, Time: 1045 (30)

    Distance run:
    5K at 7mph (26-ish minutes), plus a cool down from 175-128 BPM



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