Samuel Clark, Intermediate Training Log

[SClark08]

Training 16-Feb 2017 - YouTube


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[SClark08]

Friday, 17-Feb 2017

Barbell row 245 4x3, 4x4
Superset w/ Incline Bench 245x 4x2, 4x3

Conventional deadlift 495 3x2, 1x3



Monday, 20-Feb 2017
Weight: 224lbs

Pullup 75 8x3
Superset w/Clean & Strict Press 195 3x2, 5x3

Squat 495x1, 465 5x5
Seated DB Press 75 9,9,9,6
Seated Bent DB Lateral 45x11,11,11,11


Tuesday, 21-Feb 2017
Weight: 224.75lbs

Barbell Row 245 3x3, 5x4
Superset w/ Incline Bench 245 3x2, 5x3
Flat DB Bench 90x11,11,11,11,11
Barbell Curl (fat bar) 115x6,6,6,5+1,3+1+1
Superset w/Triceps rope 67.5x4x10

[SClark08]

Thursday, 23-Feb 2017
Weight: 224lbs, Time: 1230 (01:15)

Warmup: band rotator cuff x60, hips x40

Pull up 75 2x2, 6x3
Superset w/clean & press 195 2x2, 6x3

Double pause band squat 315+130x2, 275+130 8x2

Dumbbell press 75x9,9,9,13
Bent Lateral 45x11,11,11,12


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[SClark08]

Training 23-Feb 2017 - YouTube


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[SClark08]

Friday, 24-Feb 2017

Row 245 1x3, 7x4
Superset w/Incline 245 1x2, 7x3

Deadlift 495 2x2, 2x3

Fat Bar Curl 135 x6,6,6,5+1,3+1+1+1
Superset w/Rope Extension 70x12,12,12,12


Monday, 27-Feb 2017
Weight: 223.5Lbs

Warmup: band rotator cuff x100, Band hips x40

Pullup 75 1x2, 7x3
Superset w/Clean & Press 195 1x2, 7x3

*Front Squat 325-335-345-355-365x3

Seated DB Press 75x9,9,10,10
Bent Lateral 45x11,11,12,12
*I couldn't seem to keep my elbows high enough to keep the bar in contact with my front delts. I carried the load through my arms - wrists feel like shit and my elbows are pretty sore.


Tuesday, 28-Feb 2017
Weight: 224lbs, Time: 1300 (02:00)

Warmup: banded rotator cuff x100, Banded hips x40

Functional Movement Screening*

50 meters:
- knee pulls w/dorsiflexion
- high knees
- butt kickers
- side shuffle x2
- karaoke/grapevine x2

Metrics Assessment:
Standing Broad Jump: 8'6", 8'5.##", and 8'11" (?)
Lateral Sprint x2: no idea
3RM Hexbar Deadlift: 135x5, 225x4, 365x3, 455x3, 500x3
300M (6 down-and-back lengths): death (sub 70-sec), more death (sub 70-sec)


Training:
- nixed the bent rows (hams were shot)
Incline 245 1x2, 7x3

-nixed the DB work
Chest fly machine: some weight 5x10 w/30-sec rest

-nixed triceps work and heavy curls; decided to rehab my left elbow instead:
Strict Fat Bar Curl (25lbs) x50, 30sec, x50
*The Movement Screen found pain in my left elbow (lots of overhead and pressing work - those front squats probably didn't help either...)

[SClark08]

Thursday, 2-Mar 2017
Weight: 223lbs, Time: 1315 (01:15)

Warmup: band shoulder x60, band hips x40

Squat bar x5, 135x5, 225x4, 315x3, 405x2, 495x1, 530x1, 565x1 RPE9, 535x5 RPE10

Pause squat 455 3x2

Pull up 75 8x3
Superset w/clean & press 195 8x3

Seated DB Press 75x9,10,10,11
Bent DB lateral 45x11,12,12,12

Training 2-Mar 2017 - YouTube


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[SClark08]

Friday, 3-Mar 2017
Weight: 223.5lbs, Time: 1000 (01:02)

Warmup: band rotator cuff x60, band hips x40

Bent Row 245 8x4
Superset w/ Incline bench 245 8x3

Deadlift (conventional) 495 4x3

Barbell Curl 135x5,5,5, 95x10,10
Superset w/Tri rope extension 80 5x10

[SClark08]

Monday, 6-Mar 2017
Weight: 222.5lbs

Press 205x3, 230,240,250x1, 260,255xMiss

Squat 405x2, 495x1, 470x5,3,3,3,3

DB Press 75 4x10
Bent Lateral 45 4x12

Notes: a bit dehydrated, down a pound after the weekend - lots of shitting and cold-like symptoms. Felt weak today. Couldn't stop thinking about the pain in my ankle. Disappointed in my press today. 255 might have been there but 250 was shaky and 260 was a complete bust.

Training 6-Mar 2017 - YouTube


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[SClark08]

Tuesday, 7-Mar 2017
Weight: 223.5lbs, Time: 1000 (00:55)

Warmup: banded shoulders x100
Incline barx20, 135x10, 185x5, 225x3, 255x2, 275x1, 295x1, 315x1 RPE9.5, 325x1RPE10, 245x10RPE9.5, 225x10, 205x10, 185x10

Seated Cable Row (60) 3x15

Barbell Curl 135x4,4,4, 95x10,10
Superset w/Tri Rope Ext 75x10,10,10, OH Tri Rope 60x13,12

Notes: cold symptoms are getting worse. Taking it easy for a bit to try and get better before I travel to the U.K.


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[SClark08]

Thursday, 9-Mar 2017
Weight ??? Time: 1415 (00:52)
Head Cold

Warmup banded shoulder and hip swings

Clean & Strict Press 45x10, 135x5, 175x4, 205x3, 225x3, 205 5x3
Superset w/Pull-ups BWx5, 90 6x2

Sleeveless Squat 135x5, 225x4, 315x3, 405x2, 495x1, paused halfway up: 365 6x2 on-the-minute

Seated DB Press 85x12,10

DB Lateral Raise 35x15, 30x12,12
Bent Lateral 40x12,12,12

*feel pretty soupy but post workout I feel much better


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