Samuel Clark, Intermediate Training Log

[SClark08]

Friday, 18-Mar 2016
Weight: 220 lbs Time: 65 minutes

Volume lower body

Squat 45x10, 135x8, 225x6, 315x4, add belt: 405x2, 455x1, 475x1, 495x1

2-ct paused squat: 405 3 sets of 5
BB Row 270 3x5, 225x12
RDL 280 3x5
P-grip chin 45 lbs 6,6,5
DB Hammer Curl 60lbs 15,15,10,5,5,5,6

Good training session today - pretty weak curling though. Bruised my tailbone at PT doing mason twists and crap on a basketball court - coupled with riding to and from work (road bike) my lower body was pretty trashed today

[SClark08]

^ RPEs on the paused squats: 9,9.5,10

They were tough

[SClark08]

Sunday, 20-Mar 2016
Weight: 220lbs, Time: 60 minutes

Upper body intensity day

Warmup: band YTWL 4x7 ea.
Bench 45x15, 135x10, 225x8, 275x6, 315x4, 335x1,
1-ct paused bench: 350x3 RPE8, 360x3 RPE9, 370 2x2 RPE10

Closegrip 235x5, 250x5, 280x8 RPE9

Slingshot Closegrip: 285 2x10

Notes: good session, would have liked to intensity pressed and push pressed but my wrist has been inflamed for a few weeks now (hence the wrist wraps during warmup sets). My bench program has been going very well otherwise;

Bench program overview:
Volume Day:
- 2-ct paused competition grip: 1x5@RPE9, 5% load drop up to RPE9
- dead stop military press 3 sets of max reps at ~60% w/3-min between sets
- 5x10 DB Bench/Incline Bench
- Triceps work

Intensity Day (A/B)
- a) bench 3 sets of 2-3 ascending (10lb jumps)
- b) bench 3 sets of 3 ascending (10lb jumps)

Intensity Press up to 1x2-3, followed by push press at 110-115% for 3-4 sets of 2-3 ascending (5-10lb jumps)

Closegrip 3-wk cycle (Kale Beck, www.startingstrongman.com):
1) 60%x8, 70%x8, 80%x8+ @RPE8-8.5, slingshot 2x12
2) 65%x5, 75%x5, 85%x5+ @RPE9-9.5, slingshot 2x10
3) 70%x8, 80%x5, 90%x3+ @RPE9.5-10, slingshot 2x8

[SClark08]

^ today's training: Texas Method Upper Body Intensity Day 20 Mar 2016 - YouTube

[SClark08]

Monday, 21-Mar 2016
Weight: 221lbs, Time: 65 minutes

Lower body intensity day

Warm up squat: barx10, 67lbs bands: 135x8, 225x6, 315x4, 405x2, 455x1, 495x1

Work sets reverse band squat (67lbs per band at bottom/0-10lbs at top): 545x3 RPE 8.5, 555x3 RPE 9, 565x3 RPE 9.5

Halting sumo speed pulls (2" off the floor): 7 sets of 2 @ 335lbs on the minute

Band good morning (green): 3x15

Kettle bell swing: 32kg 5x20 1:2 work to rest (30:60)

Felt great today. I feel as though the ROM involved in a halting sumo is too short; I may switch to halting conventional next time (two weeks from now).

[SClark08]

Thursday, 24-Mar 2016
Weight: 221lbs, Time: 90mins

Upper body volume day

Warm up: band YTWL 4x7
1-ct paused Bench 45x15, 135x10, 225x8, 275x6, 320 x5RPE9.5, 5% load drop 305 x5,5,5 RPE8.5,9,9.5

Dead stop military press 135x15,12,11

Flat DB bench: 85 x12,11,10,9

Overhead DB extension: 100x12,10,8,7

Ripe triceps press down: 40 4 sets of 8-12

Seated lateral raise machine: 4 sets of 8-15 reps "1.5 rep style"

[SClark08]

Friday, 25-Mar 2016
Weight: 222lbs, Time: 90 mins

Lower body volume day

Squat 45x10, 135x8, 225x6, 315x4, ADD belt: 405x2, 455x1, 475x1, 495x1, 2-ct pause squat: 410 5@RPE9, 5@RPE9.5, 5@RPE10

Bent over row: 275x4, 225x8,8,8

RDL 285 3 sets of 5

P grip chin: 45x5,5,5,5

Hammer curl 65x10,10,8,8

Kettle bell swing 32kg 4 sets of 25; 1:2 work to rest

Notes: pause squat took everything out of me today. Barely managed to hit accessory work.

[SClark08]

Sunday, 27-Mar 2016
Weight: 222lbs, Time: 53 minutes

Upper body intensity day

Warmup: band YTWL 3x8

Bench: 45x15, 135x10, 225x8, 275x6, 315x3, 340x3 @RPE9, 355x3 @RPE9.5, 370x1.5 @RPE10

Closegrip bench: 250x8, 280x5, 310x4

Closegrip slingshot 315 x8,6

Cable face pull 70x 4 sets of 25 reps

Notes: drank a lot of beer yesterday and ate a whole pizza. Had minor bubble guts and couldn't stop farting. Kind of a train wreck of a session.

[SClark08]

Monday, 28-Mar 2016
Weight: 222 lbs, time: 70 minutes

Lower body intensity day

Warmup: band YTWL

Dynamic squat against 67lb bands: 12 sets of 2 on the minute; 315+67lbs band tension (each side)

Conventional deadlift: doubles on up; 495x1, 535x3 RPE10, 485x3 RPE9.5

Band good morning; purple band 3x10

Kettle bell swing (1:1 work to rest): 32kg 10x10

Notes: I need to stop using sumo pulling as my B week dynamic work; its screwing with my conventional set up. Today's pulling was much harder than it has been in the past/much tougher than it needed to be - I couldn't get a consistent shoulder placement over the bar/ each rep had a different path. All in all, some flat out shit ugly pulling today

[SClark08]

Tuesday, 29-Mar 2016
Weight: 221lbs, time: 45 minutes

Squadron PT:
5-minute dynamic warmup (jogging/high knees/butt kickers)

45 seconds push-ups
45 seconds crunches
45 seconds pike push-ups
45 seconds plank
x1 lap around basketball court

x4 rounds


Byzepts (aka socially acceptable public masturbation):
Barbell curl 90x10,10,10
1-arm DB preacher curl: 25x10, 20x10,10
Reverse barbell curl 60x12,12

Notes: neck and lumbers sore from those gorilla ugly deadlifts yesterday