Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 6-Apr 2017

Warmup: band shoulder and hips

Safety Bar Squat x10, 155x5, 245x5, 335x1, 295x5,5,5,5

Pull up 80x4,4,4,4

Adductor 2x10
Abductor 2x10
Seated DB Press 80x9,9,9,9
Bent Lateral 50x11,11,8+3
Seated Lateral 35x11,11,6+3+3



Friday, 7-Apr 2017
Weight: 220.5lbs, Time: 0815 (01:20)

Warmup band pull apart and hips

Incline 225x3, 250x2, 280x1, 245x4,4,4,4, 205x12

Deadlift 405x2, 525x1, 475x3,3,3

Hammer Curl 60x7,7,7,8
Dips 100x7,7,7,8

Elliptical resistance 10, 20 min, 1.35 mi, avg HR 138bpm


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[SClark08]

Monday, 10-Apr 2017
Weight: 220.5lbs, Time: 0815 (01:33)

Warmup: band shoulder and hips

Pull up 70 3x5
Superset w/clean & press 185x3, 205x2, 225,230,235x1, 200x5,5,3+1, 170x6

Squat 405x2, 495x1, 405x6,6,6,6

Bent Lateral 45x9,9,9,9
seated side Lateral 30x9,9,9,9


Tuesday, 11-Apr 2017
Weight: 220lbs, Time: 0730 (01:20)

Warmup band shoulders

Bent row 245x2, 275x1, 235x5,5,5
Superset w/ paused Bench 275x3, 315x2, 355x1, 285x5,5,5, 245x12

RDL 275x6,6,6

Barbell Curl 105x8,8,8
Superset w/Closegrip Bench 235x8,8,7

Incline treadmill walk: 22min, 5% incline, avg pace 3.3mph, avg HR 144bpm

[SClark08]

Thursday, 12-Apr 2017
Weight: 221.2lbs, Time: 0800 (01:33)

Warmup band shoulder x100, hips x50

Front Squat 315x2, 335x1, 295x6,6,6,6

Seated DB Press 80x10,10,10
Adductor machine 100,105x10
Abductor machine 120,125x10
Bent Lateral 45x10,10,10,10
Side Lateral 30x10,10,10,10

Treadmill walk: 5% incline, 22min, avg pace 3.4mph, avg HR 146bpm, 1.28mi

[SClark08]

Friday, 14-Apr 2017
Weight: 220.5lbs, Time: 0830 (01:00)

Warmup: band shoulder x100

Incline 215x4, 235x2, 285x1, 245x5,5,5, 210x12
Superset w/DB Row 100x9,9,9

Deadlift 315x1, 405x2, add belt 495x1, 475x4,4,4

Hammer Curl 60x8,8,8,8
Superset w/BW dip 12,12,12,14

[SClark08]

Monday, 17-Apr 2017
Time: 1700 (01:00)

Warmup: band shoulder x100, band hips x20, RDLx10

Pullup 5 sets of 3 80
Superset w/Clean & Press 135x5, 185x4, 205x3, 240x1, 205 4 sets of 3
Back Squat 135x5, 225x4, Add belt: 315x3, 405x2, 495x1, 455x6,6,5, 405x7
Bent Lateral 45x10,10,10
Standing side lateral 30x10,10,10

Notes: my left ankle hurt a lot today. I couldn't stop thinking about it and ended up shifting my positioning during the descent and wound up moving too slow and getting out of position. Made what should have been a difficult-but-doable 4x6 at 455 impossible. Its time for a change. Enter Project Ankles.


Project Ankles:

I tore the posterior tibial tendon in my left ankle back in the winter of 2014. I was prescribed a progression of orthotics through Walter Reed Military Hospital in Bethesda, MD. I wore them in all of my running, olympic lifting, and work boots every second of the day. I was told that I'd never walk barefoot, jump, or wear flip-flops again (which is fine, because flip-flops - "thongs" - are fucking gay).

With zero reductions in ankle pain and a waining enthusiasm for standing in line to refill my Rx anti-inflamatory, I said to hell with it and over the course of three months gradually introduced more minimalist shoes (Merrel Bare Access Ultra - their road running shoe with a slight arch support). I eventually kicked the ankle pain and soreness and for the first time in my life, did not acquire dibilitating shin splints post run. I kept the transition going and am currently wearing the New Balance Minimus 00 (zero heel drop and zero arch support). During this time, I thought it'd be a great idea to add my orthotics back into my Olympic lifting shoes while I squatted. Guess what came back... I cannot walk down the stairs in the morning without that same ankle pain once again.

During this 2 year period, I brought my PR 5x5 squat up from 405 to 465, my 5RM from 475 to 535, 3RM from 515 to 545, and my wrap-less 1RM from 530 to 585. In wraps I have squatted 605x1 on two separate occasions. I have also squatted 405x15 on four separate occasions. Unfortunately this golden era has come to an end.

This time around, I am ditching the orthotics for good. I am already wearing my olympic shoes without any insoles and am continuing to wear the NB Minus00 for everything outside of squatting and cleans. In order to build the arch further I need to extend my heel cords by removing the heel as well. For this I plan on either wearing a chuck taylor or squatting bare foot. Unfortunately the load will have to come down as well; I plan on doing dynamic effort squatting twice each week to keep the volume high to account for the reduced intensity. I'll likely perform a wave of 50-55-60-65%1RM both sleevless, shoeless, and beltless (to make it challenging and allow for my arches to strengthen).

In addition, I need to devote some training time to strengthining dorsi flexion and extension - likely a Bill Starr 3-6x30 scheme from The Strongest Shall Survive. Lastly, I'll need to do regular lacross ball work from Kelly Starret's multi-part "Rebuilding the feet series (Reebok)" found on youtube.

The reduction in weekly PRs and tonnage will be a huge pill to swallow, however, it'll pay off in the long term (I can always focus on building my deadlift and press as well).


Wish me luck.

[SClark08]

Tuesday, 18-Apr 2017
Weight: 221lbs, Time: 0825 (01:10)

Warmup band shoulder x100, hips x30

Bent row 225x4, 245 x3,3,3,3,3
Superset w/ paused Bench 275x3, 315x2, 290x3,3,3,3,3

RDL 280x6,6,6,6
Superset w/T'nG Bench 245x15
Superset w/BB Curl 110x8,8,8
Superset w/CG Bench 240x8,8,8

Cardio: 5% incline, 22 min, avg pace 3.4mph, avg HR 145bpm

[SClark08]

Thursday, 20-Apr 2017
Weight: 221lbs, Time: 0730 (01:05)

Warmup band shoulder x100, hipsx30

Pull down 130x12, 145x3x12
Superset w/Front squat (no shoes or belt) 275x5,5,5,5

DB Press 85x8,8,8,8
Bent Lateral 50x8,8,8@60sec
Seated Lateral 35x8,8,8@45sec

Notes: left ankle hurt a lot

[SClark08]

This is set 4 at 275. Note that I cannot keep the ball of my foot rooted; doing so presents Ankle/Tibial tendon pain: Ankle problems - YouTube

[SClark08]

Friday, 21-Apr 2017
Weight: 220.5lbs, Time: 0800 (01:25)

Warmup: band shoulders x100

DB Row 100x10,10,10
Superset w/ Incline 225x4, 265x2, 250x3,3,3,3,3, 215x12

Deadlift 405x2, 495x1, 475x5,5,5

Hammer Curl 65x6,6,6,6
Superset w/Dip 115x6,6,6,6

Cardio: incline treadmill 5%, 22min, 3.4mph, avg HR 141bpm

[SClark08]

Monday, 24-Apr 2017
Weight: 219.5 lbs, Time: 0945 (01:10)

Warmup: 10-minutes
- hip swing through & External rotation 1x20/leg
- knee to wall 1x20/leg
- banded-knee squat 1x20
- 20kg RDL 1x20
- 20kg back squat 1x10
- 20kg front squat 1x10
- band pull apart 1x25
- band face pull/external rotation 1x20
- band L-external rotation 1x10/arm
- band L-internal rotation 1x15/arm
- band kneeling Y-raise 1x10
- band bent pull-over 1x10
- 20kg Press x10

Chin-up: Bwx5,4,3,2,1, 90x4@8,4@9,4@9.5,4@9.5
Superset w/ Clean & Strict Press: 135x5, 165x4, 185x3, 205x2, 235x1, 205x4@9,4@9.5,4@9.5,4@10; 2-3 min rest b/t sets

Front Squat (no belt, shoes, or wraps): 135x5, 225x5, 275x5x5 @8.5; 3-min rest b/t sets

Seated Lateral Raise 35x10 (too much weight to be controlled eccentrically), 30x10,10; 45-sec rest b/t sets

Standing Calf Raise: 1x12 @150
Seated Calf Raise: 1x12 @90
Seated Soleus Raise: 2x12 @30/leg

Notes: I spent some time using a lacrosse ball to mash up the bottoms of my feet and used my fingers to open up my toes. On top of this, I wore shoes as little as possible, only wore minimalist shoes and cultivated lots of time standing with neutral feet. This in conjunction with the extended warmup this morning (I feel) went a long way in minimizing the pain I experienced while squatting and the benefit of positive ankle control throughout. I have DE Back Squats at 66% on Thursday, so here's to things continuing on the up-and-up.