-
04-30-2018, 12:22 PM
#411
Monday, 30-Apr 2018
Weigh out 220lbs, 01:15
Calories: 3,250
Superset
- Band pull apart ext rot x5-10
- BB Row DOHHG 315 5x5
- 2-ct paused Bench 315x3, 355x2, 375x1, 315 5x5 2-3min Rest
Superset
- overhead band pull Apart x6
- chin 35 6x6
- clean & Press 185 6x6
-
05-01-2018, 09:31 PM
#412
Tuesday, 1-May 2018
Weighout: 219.3lbs, Time: 01:15ish
Calories: 3,250
Power Clean 135x5, 185x3, 215 6x3 45-breaths
Squat (sleeves) 405x2, 495x1, 415 6x6 60-breaths
Ab Wheel Rollout 3x10@30-breaths
Bent Lateral 45 4x8 @60-sec
Later: 1620
Ran 10 laps around the 400m track and performed 10 burpees or 20 sit-ups/push-ups every 2-min
Notes: I didn’t have a clock or a watch for the first part of the training session so I timed rest via deep breathing. Helped slow my heart rate and it seemed to make squatting significantly easier. Last week 405 6x6 with 5 minute breaks was a chore. This session was a breeze. Probably helps that I cut my depth appropriately instead of sinking too far into the hole.
-
05-06-2018, 01:28 PM
#413
Wednesday, 2 May 2018
Light jog 1.2 miles ~6.2mph
Thursday, 3 May 2018
Clean & Press (sleeves) 225x2, 245x1, 200 5x5
Dip 115x8, 125x8,8
DB Bench 105x8,8, 100x8,8
Hammer Curl 60x10,10,10
OH DB Ext 110x10,10,16
Friday, 4 May 2018
Weighout 218.4lbs
Squat (sleeves) 495,525,550x1, 480x5,5,5,5
Def DL DOHHG 455 3x8
GHD BWx8,8,8
Bent Lateral 45x8,8,8
Sprints 4x400m @9.3mph, 2min rest
Sunday, 6 May 2018
Weighout 219.3lbs
Paused squat (beltless, sleeveless) 365x5,5
Wider grip Paused Bench 295x6,6
Def DL beltless DOHHG 395x5,5
Ab Wheel 2x15
Race pace run .45mi @8.9mph
-
05-08-2018, 06:37 AM
#414
Tuesday, 8-May 2018
Weighout 219.7lbs, Time: 0625 (00:45)
Calories: 3,200
Front Squat (no sleeves or belt) 45x10, 135x5, 225x5, 285x6,6
SG DOHHG RDL 45x10, 135x5, 225x5, 285x5,5
Pullup 45x5,5
Clean & Press 160x10,10
Jog: 6.6-6.7mph, 15-min, 1.65mi
-
05-13-2018, 02:27 PM
#415
Wednesday
Recovery jog 0.5 mi 6.3mph
Thurs:
Paused Bench 315 2x6
Close grip bench 295x6,6
Pin Press - eye level 185x5,5
Dip 115x10,10
Fri:
Squat 440x6,6
Power shrug 505x5,5
Row 245x10,10
3-way Delts 30 2x10/10/10
Sprint: 2x600m, 2x400m @9.5mph
Sun, 12-May 2018
Weigh out 218.3lbs, 80min
Race pace run: 0.5mi @9.5mph
Paused Bench 280 5x6
Clean & Press (sleeves) 155x10,10,10
BB Curl 80,90,100x8, 80x12,12
CG Bench 195,230,265x8, 210x12,12
3-way Delts 30 3x10/10/10
Notes: starting Juggernaut Method 2.0 to keep myself interested while I maintain my diet/weight and continue to improve my conditioning. I’ll be repeating the 5s Wave throughout. Later on I’ll alternate 8s and 5s. No need for 10s or 3s for the near term. I’m excited to begin incorporating dynamic warmups like med ball throws and box/broad jumps; introduce a little bit of athleticism after a long dry-spell of nearly exclusively lifting and sprinting
-
05-14-2018, 09:29 PM
#416
Monday, 14-May 2018
Time: 1600 (01:15)
Squat (sleeves) 495x1, 415 5x6@3-min
Superset 1
Chin 50x10, 55x6+2+2, 45x3,3,2,2
SG DOHHG RDL 245x10,10
Superset 2
GHD 2x10 bw
GHD sit-up 2x20 bw
-
05-17-2018, 01:39 PM
#417
Tuesday
Jog 400m, 15 sit-ups, 15 push-ups, 5-10 pull-ups, repeat 5 times
Wednesday, easy jog 1-2mi
Thursday, 17-May 2018
Weighout 217.9lbs, 40 min
Band pullapart x15
Clean & Press 45x10, 135x5, 185x4, 205x3, 180x6,6,6,6,7@2.5min
Dip 90,105,120x10@2.5min
Low incline DB Bench 80x10,10,13@2-min
Notes: feeling weaker now. Could be fatigue but most likely due to weight loss. I’m at roughly 3% weight loss from 223-224. Going to add back a couple hundred calories to maintain body weight while I continue conditioning.
-
05-18-2018, 04:24 PM
#418
Samuel Clark, Intermediate Training Log
Friday, 18-May 18
Weighout: 215.4lbs, Time 70min
DOHHG Deadlift 315x3, 425x2, 515x1
2” Deficit deadlift DOHHG 405 5x6@3min
Power shrug 500 3x5@2.5min
Row 225 3x15@2min
Superset:
Hack squat 330 3x12
Ab Wheel 3x15@2min
Notes: had a base exercise today. Was in MOPP2 from 0730-1300. Lots of readiness stuff, including doing sprints in MOPP4. Thankfully we didn’t have the plates in the flak vests. I sweat out at least 3 pounds today. I trained immediately after. Tying my boots after a shower, I had to stop and wait for my fingers to unclench - pretty low on electrolytes and poor hydration. Not a bad session though. We went from low 80*s to stormy and 45*; my left ankle has been really sore the past couple days. Taking ibuprofen and stretching a couple times a day to try and alleviate the pain.
YouTube
Last edited by SClark08; 05-18-2018 at 04:27 PM.
-
05-21-2018, 12:09 PM
#419
Saturday, 20-May 2018
Weighout: 217.7lbs
Race pace run: 0.7mi @8.9mph
Squat (sleeves) 495,525,555x1, 455x5,5,5,5@3min
Chin 45,50,55x8,6+2,5+2+1
SG DOHHG RDL 245x10,10,10 @2-3min
GHD 3x10
GH sit-up 3x20@1min
Monday, 21-May 2018
Weighout 218.9lbs
Band ext rot x10
Paused Bench 315x6,6,6,6@3min
Press 155x10,8,7+1,4+3+1@3min
BB Curl 80,95,110x5, 90x10,10
CG BP 210,245,280x5, 225x10,6+4
-
05-26-2018, 11:34 PM
#420
Tuesday, 22-May 2018
Distance run: 3.08mi
Notes: right drop foot, right quad tightness, jerky movement
Wednesday, 23-May 2018
Short run: 2x1.2mi
Notes: bruised my right arch pretty badly, cannot walk
Friday, 25-May 2018
Press 135x5, 185x5, 200x5,5,4+1,3+2
Deficit Deadlift DOHHG 455x5,5,5,5
Incline DB 80x10,10,10,16
Row 225x15,15,10+5,10+5
Hammer Curl 60x8,8,8
Dip 90x8,115x8,135x10
Notes: foot fucking hurts
Saturday, 26-May 2018
Paused Bench 275x3, 315x2, 345x1, 365x1, 340x3
BB Curl 90x8, 100x5, 115x10, 90x8,8
Closegrip Bench 230x8, 265x5, 300x5, 240x8,8
Low cable fly 30x12,12,12,12
Rear Delts machine 75x12,12,12,12
Notes: foot hurt. New shoes arrived. Problem solved. So far. May try a light jog tomorrow
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules