starting strength gym
Page 30 of 121 FirstFirst ... 2028293031324080 ... LastLast
Results 291 to 300 of 1208

Thread: Samuel Clark, Intermediate Training Log

  1. #291
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Monday, 14-Aug 2017
    Weight: 213lbs, Time: 1230 (01:20)
    Calories: High (3,650)

    Bench (sleeves) 45x10, 135x5, 225x4, 275x3, 315x2, 355x1, 305x5,5,5
    Superset w/Band pull aparts x20, x10... @2-3min

    Clean & Press 135x5, 175x4, 195x3, 215x2, 175x5x5 @2-min

    Bent over BB Row (Supine grip) 235x12,12,12 @2-min

    Incline DB Bench 85x12,12,10 @2-min

    Weighted Dip 60x10,10,8+2 @2min

    Recovery Jog: 1.21 mi, 00:10:46

  2. #292
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Wednesday, 16-Aug 2017
    Weight: 212.5lbs, Time: 1230 (01:35)
    Calories: High (3,650)

    Warmup: hips & ankles
    Front squat (Velcro belt) 45x10, 135x5, 225x4, 320x5, 330x5*, 340x5 @3-5min

    Wide grip RDL 325x5,5,5 @120-150 sec
    Machine Lunge 180x12,12 @90-sec
    1-Leg Curl 40x12,12 @90-sec

    Bent Lateral 45x14,14,14
    Superset w/facepull 60x14,14,14 @90-sec

    Speed work: 25-min
    2x600m, 3x400m @10mph

    Notes: forgot my knee sleeves so I went without. Moved fine. However I also forgot my leather belt and had to use my spud inc deadlift belt. Darn thing keeps popping off mid set - my second working set of front squat left me with 3 reps to go and no belt to push against.

  3. #293
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Thursday, 17-Aug 2017
    Weight: --lbs, Time: 1645 (00:25)
    Calories: Low (2,700)

    150m jog - warmup
    0.7mi time trial: 4:53
    Ab Wheel 3x13
    Neck Extension 25 3x11
    Ab Wheel L/R 3x6/6
    Neck Flexion 25 3x15
    Vacuums 2min (cum)

    Notes: I had my coffee early in the morning and crashed around 1530. I took a catnap and rolled out of bed to do the time trial - it felt harder than it should have; granted I had just woken up, didn't put much effort in a warmup, and busted my ass doing intervals the day prior.



    Friday, 18-Aug 2017
    Weight: 213.8lbs, Time: 0820 (01:25)
    Calories: High (3,650)

    Band pull apart x10
    Superset w/ Paused Bench Press (sleeves) 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 355x1, 375x1 RPE9.5
    Touch'n Go Bench: 335x5 RPE9.5
    Slingshot Bench 355x5 RPE8.5, 370x5 RPE9.5

    Chinup 30x10,10,10
    Superset w/ Push Press (belt only) 230x3,4,5 (could've done 3x4 again)

    DB Side Lateral 35x15,15,15
    Superset w/ BB Upright Row 125 x10,10,10

    Low Cable Fly 25x 12,12,12
    Superset w/ Wide Pushups x10,10,10

    Notes: Really humid today; met a bunch of new people - probably talked too much

  4. #294
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Saturday, 19-Aug 2017
    Weight: 213.5lbs, Time: 0750 (01:00)
    Calories: High (3,650)

    Warmup: hips, knees, ankles
    Squat (sleeves) 455x1, 475x1, 495x1, 515x1, 535x1, 505x3,2, Paused Squat 435x2,2,2

    Rackpull 555x3, 505x8

    Pulled weeds for 3 hours



    Sunday, 20-Aug 2017
    Weight: --lbs, Time: 0900 (00:23)
    Calories: Low (2,700)

    Distance run: 1.89mi, ~18min, 6.3mph (~70.4% 1.5mi pace)


    Monday, 21-Aug 2017
    Weight: 213lbs, Time:
    Calories: high (3,650)

    Chin-up 30x10,10,9,6+2+2
    Superset w/clean & press 205x3, 215x3, 195x3,3,3

    Closegrip 225x4, 315x2, slingshot 370x3,2, unequipped 295x4, 275x5,5
    Hammer strength incline bench 90/side x10, 115/side x10,8,8

    Recovery jog 5.6mph, 10min, 0.93mi

  5. #295
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Wednesday, 23-Aug 2017
    Weight: 212.9lbs, Time: 0640 (01:22)
    Calories: High (3,650)

    Warmup: tspine roll&scorpion, hips, knees, ankles
    Squat (sleeves) 45x10, 135x5, 225x4, 315x3, 405x2, 455,475,495,515,535x1, 505x4*,
    Paused squat 435 3x3
    Halting Deadlift 135,225,315,405x3, 495x5
    Sumo Deadlift 495x5
    Hip abductor 160 5x10@30-sec
    Hip adductor 120 5x10@30-sec
    Cable face pull 60 5x15@30-sec

    Sprints: 10mph 1:1 work:rest 3x600m, 2x400m

    Notes: squat set better; I am definitely benefitting from hitting maximal work earlier in the week, with more rest and not having sprinted a few days prior. That being said, the bar I chose today did not have center nurling so when I hit the safeties on rep four it started to slide down and to the left. Instead of risking a failed rep I shut it down at 4. Will get it next week for sure.

  6. #296
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Thursday, 24-Aug 2017
    Time: 1645 (00:15)
    Calories: Low (2,650)

    Short race pace run: 00:04:49 @0.76mi (9.#mph)

    Neck Flexion 25x12,12,12
    Neck Extension 25x15,15,15
    Ab Wheel 3x12

    Notes: I ran 15 seconds faster than I intended to. I have some sort of viral infection at the moment and my throat/chest got pretty tight. Lots of phlegm and difficulty breathing for about 2 hours following this run. I think my lymph nodes are inflamed as the left side of my neck/jaw line is tender.



    Friday, 25-Aug 2017
    Weight: 214.5lbs, Time: 0800 (01:32)
    Calories: High (3,700)

    Bench 345, 365, 380x1 paused, 305x5x5@3-min
    Press 185x3,3,3,3,5@3-min
    Row 240x10,10,10,10,10@2-min
    Dip 45x10,10,10,10,10@2-min
    Front Raise 35x10,10,10,10@60-sec
    Cable side Raise 15x10,10,10,10@45-sec

  7. #297
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Saturday, 26-Aug 2017
    Weight: 214.5lbs, Time: 1030 (01:30)
    Calories: High (3,700)

    Squat (sleeves and belt) 455,475,495,515,540x1, 435 5x5 @3-4min
    RDL 330x5,5,5 @2-min
    Machine Split Squat 45/sidex12, 50x12, 55x12 @90-sec
    1-Leg Leg Curl 40x12,12,12@60-sec
    Cable Face Pull 65x10,10,10,10,10


    Sunday, 27-Aug 2017
    Time: 1130
    Calories: Low (2,650)
    Running Deload Week

    Moderate Distance Run: 1.26mi 11:00 (~70% 9mph pace)

  8. #298
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Monday, 28-Aug 2017
    Weight: 215lbs, Time: 0750 (01:05)
    Calories: High (3,700)

    Band pull apart x15
    Paused Bench (sleeves) 45x10, 135x5, 225x4, 275x3, 315x2, 345x1, 365x1, 385x1
    Touch-n go: 340x5
    Slingshot 365x5, 385x5

    Chin-up 70,75,80,85,90x5
    Superset w/Clean&Press 185x 4,4,4,4,4

    LTE 105x12,12,12
    Recovery jog: 0.65mi @6mph


    Wednesday, 30-Aug 2017
    Weight: 215lbs, Time: 1245 (01:20)
    Calories: High (3,700)

    Squat (sleeves) 45x10,135x5,225x4,315x3,405x2
    495,525,545x1, 505x5
    Paused 440x2,2,2

    Rackpull 405x3, 495x1, 565x5, 515x8

    Abductor 140x12,12,12
    Cable facepull 65x20,20,20
    Speed work: 1:1 work:rest
    4x400m @10mph

    Fitness assessment scheduled for Wednesday 13-sept

    Some recent training footage: Fitness Assessment Prep - Recent Activities - YouTube

  9. #299
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    Friday, 1-Sep 2017
    Weight: 216lbs, Time: 1120 (01:30)
    Calories: High (3,700)

    Bench 315x2, 345x1, 310x5,5,5
    Row 275,280,285,290,295x5

    Pullup (BW) x5
    Superset w/clean & press 135x5, 185x5,5,5,5,8

    Dips 135x5,5,5, 70x15, BWx20
    Superset w/hanging leg Raise (toe to bar) x10


    Saturday, 2-Sep 2017
    Weight: 216.5lbs, Time: 1130 (01:25)
    Calories: High (3,700)

    Squat (sleeves) 495x1, 440x5,5,5
    RDL 335x5,5,5
    Smith lunge (front foot elevated) 90x10,10 each leg
    GHD 25x10,10

    Cable straight arm pull down 60x10,10,10
    Superset w/cable face pull 60x12,12,12

    DB 1-arm front Raise 40x10, 35x10,10
    Half bent cable side Lateral 25x12,12,12
    1-arm DB preacher Curl 35x10,10,6+3+2+1

    Distance run: 2.37mi 20:19, about 54 seconds too fast on each mile.

    Notes: I had to get cash out for the barber but there wasn't an ATM near by; so naturally I bought an ice cream sand which. Had that, a banana, and a clementine then thought I'd get tomorrow's run out of the way. I had gas for the first half mile or so. Overall it wasn't bad; I ended up running faster than I wanted to and the weather was perfect for it - freshly rained the night before, mid sixties and overcast.

  10. #300
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    1,262

    Default

    starting strength coach development program
    Sunday, 3-Sep 2017
    Calories; Low

    Distance Run: 2.37 mi: 20:18 - a bit fast for my tastes; was looking for 70% of race pace (9mph) - so this should have taken me around 22 minutes.


    Monday, 4-Sep 2017
    Weight: 215.# lbs, Time: 0800? (01:30)
    Calories: High

    Chinup 80x5,5, 70x5,5,5
    Superset w/ Clean & Press 185x5,5,5,5,6

    Closegrip bench 295x5,5,5, Slingshot 315x6, 335x6
    Front Raise 35x12,12,12
    Side Raise 30x12, 35x12,12

    Jog: 6mph, 1.18mi


    Wednesday, 6-Sep 2017
    Weight: 214.3lbs, Time: 0800 (01:40)
    Calories: High

    Squat (sleeves) 405x2, 495x1, 525x1, 545x1 RPE9, 510x4
    Pause Squat 445x2,2,2

    Halting Deadlift 135,225,315,405x3, 495x8
    Sumo Deadlift 495x5

    Adductor 145,160,175
    Abductor 130,145,160x10

    Pullover & Facepull 60 x10/15,10/15, 10/15

    4x600m sprints 1:2 work:rest

Page 30 of 121 FirstFirst ... 2028293031324080 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •