Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 9-Oct 2018

Pull-up BW x38 in 5min @9
Plank 1:45, 1:30
Jog 2.3mi in 22min


Wednesday, 10-Oct 2018
Weighout 224.2lbs, Time: 1:02

Squat 45x10
Front squat 135x5

Power Clean 135x3
Press 135x5
Power clean 165x3

Squat Clean 225x2,2, 255x1 Push Press x2, 275x1, Push Press x1.5, 295xX, 225x1, press x3, 225x1/3

Squat 225x4, 315x3, 405x2, 495x1, 545x1, 495x5

Pause squat 455x2,2

Lateral Raise 35x12,12

Incline DB Curl 35x12,12,12

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[SClark08]

Thursday, 11-Oct 2018
Weighout: 225lbs

Deadlift 570x5
Incline DB Bench 100x15,12,10
Other misc stuff


Friday, 12-Oct 2018
skip


Sunday, 14-OCt 2018
Weighout 226

Paused Bench 315x2, 365x1
Paused Slingshot Bench 385x2, 405x2
Paused Bench 315x5,5,5
Touch & Go Bench 285x11, rest 60-sec 7reps

Closegrip Bench 265x8, 245x8, 245x8
Superset w/ BB Curl 95x3x10


LTE 95lb 3x12
Superset w/ 1-Arm Preacher Curl 35 3x10


Monday, 15-Oct 2018
Weighout: 224.7lbs

Clean & Push Press 225x1/2, 255x1/2, 275x1/2, 280x2/1,2
Paused Squat 455 4x3
DE Press 155 8x3 on the minute
DE Deadlift 385 8x1 on the minute
Back Extension 45lb 3x10


Tuesday, 16-Oct 2018

DB Row x7min @RPE9 120x36
Plank 35lbs x1:30 x3
Jog 18min


Wednesday, 17-Oct 2018
Weighout: 224.5lbs

Press 225x3, 195 5x3
Incline DB Bench 90 3x10
Dip 115 8,8,7,6+2+1
Lateral Raise 20x20+25x15+35x5, rest 1-minute, 35x5+25x15+20x10 (70 total)

[SClark08]

Thursday, 18-Oct 2018
Weighout: 223.1lbs

Squat 495x1, 545x1, Dynamic 365 8x3 On the Minute
DE Press 155 8x3
Deadlift 495x3x3
Elevated SLDL 385 2x8
Bent Lateral 40 3x15
Incline Curl 30x15,15,12



Friday, 19-Oct 2018
Weighout: 224.5lbs

Svend Press 20lbs 3x15
Chinup 50x30reps in 7min @RPE9
Ab Wheel 10lbs x50reps in 7min @RPE9
Air Assault Bike 5min warmup, sprint 5x 20sec on/140sec off

[SClark08]

Sunday, 21-Oct 2018
Weighout: 224.2lbs, Time: 65min

Paused Bench 275x8, 315x3, 365x2,
Touch & Go Bench 275x8,8,8

Press 225x2, 155x8,8,8

1-Arm Inc DB Bench 75x8, 65x10,12

Upright Row 115x10,10,10

Barbell Curl 95x8,8,8

[SClark08]

Monday, 22-Oct 2018
Weighout: 224.5lbs

Squat 495x1, 545x1, 475x5,5,5
RDL 245 4x10
Upright Row 95 3x15
BB Curl 80 3x12
Dips 3x15 body weight


Tuesday, 23-Oct 2018
Weighout 222.5lbs
Chin-up 50 x39 in 7min @RPE9
Cable row 3x15
Plank 35lbs 4x45sec
Jog 2mi 18min

[SClark08]

Wednesday, 24-Oct 2018
Weighout 226.9lbs, Time: 01:00

Svend press 20 3x15
CG Inc BP 45x10, 135x10, 185 4x10
Dec DB BP 75 4x10
DB OHP 75x10,10
DB Lateral 25 3x10
DB Curl 40 3x10

[SClark08]

Thursday, 25-Oct 2018
Weighout 227.2lbs, Time: 01:15

*lots of arm and wrist stretching - hands were in pain attempting the rack position for a front squat (no doubt due to poor push press mechanics)

Front Squat 45x10, 135x5, 225x5, 275x5, 315x5, 335x5, 350x5, 365x5, 380x5
2" Deficit Deadlift 225x1, 315x1, 405x1, 495x1, 545x5*
Bent Lateral - Upright Row superset: 25lbs 3x 15/10
DB Preacher Curl 40 3x10
Triceps pressdown - CG pushup superset: 3x12/15

Note: the fifth rep of deficit pulls started slipping an inch from lockout, rather than let the bar crash to the floor, bending the bar and damaging the concrete, I bagged it. I know I would have locked it out/no big deal. Feeling fat.

[SClark08]

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[SClark08]

Friday, 26-Oct 2018

Barbell Row 245 3x10
Lat Pull Down 3x15
Ab Wheel 15lbs 4x10
Assault Bike x20min @150watts avg


Sunday, 28-Oct 2018
Weigh out 224.5lbs, Time: 1:30

Paused Bench 315x2, 365x2, 285 5x8
Press 155 3x8, 205x1, 225x1, 230x1, 235x1
Inc 1-Arm DB Bench 65 4x12
Upright Row 115,120,125 x10
BB Curl 115 SS w/ CG Pushup 4x8/15


Monday, 29-Oct 2018
Weigh out 227.2lbs, Time: 1:20

Squat 495x1, 565x1@8.5, 485 4x5
RDL 245 5x10
Upright Row 100 3x15
BB Curl Superset w/BW Dip 80 4x12/15

[SClark08]

Tuesday, 30-Oct 2018
Weighout —-, Time: 53min

Chin-up 6,5, 7min 50lb x35
Cable Row 4x15
Plank 35lb 4x50sec
Jog 2.25mi 18min