Samuel Clark, Intermediate Training Log

[SClark08]

I want to have fun with this no-bench/press period; I'll be kicking off a 6-week wave to retest my back squat max.

Week 1 (today):
Volume day: 4 sets of 5 ascending
Dynamic day: 10 sets of 2 OTM

Week 2:
Volume day: 4 sets of 5 across
Intensity day: 3 sets of 2 ascending

Week 3:
Volume day: 5 sets of 5 across
Dynamic day: 10 sets of 2 OTM

Week 4:
Volume day: 6 sets of 5 across
Intensity day: 3 sets of 2 ascending

Week 5 (deload):
Volume day: 3 sets of 5 ascending
Dynamic day: 8 sets of 2 OTM

Week 6:
Volume day: work up to last warmup for 2-3 singles (~85-90%; mock meet)
Intensity day: 3 attempts/mock meet

Goal: 585-605 in light knee wraps and a belt. Suits are for pussies.

After this my wrist should be healed up and I'll be ready to ease back j to upper body training. I'll jump on that for 4-6 weeks and then start a 3-4 month conditioning block to get ready for my annual fitness test.


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[SClark08]

Sunday, 10-Apr 2016
Weight 225, time: 50 minutes

Upper body "pump" work (wrist still splinted)

Warmup: chest fly 45x20,55x20,65x20

Hammer Decline Press emptyx15, 45(per side)x12, 70x10, 90x10,10,10,10,10

DB pullover 50x15, 55x15, 60x15

Machine laterals 30,40,50,60,70,x15 80x12-70x7-60x7-50x7

Underhand triceps push down 60x12,12,12,12

Cable reverse fly 25x15,15,12-20x8-15x8-10x8

Cable fly 25x15,30x15,35x12-30x8-25x8-20x8-15x8

Notes: it's of nearly as satisfying as some heavy bench and Closegrip or press work but the blood flow feels pretty good. If anything, doing some kind of exercise prepares me for the rest of the day


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[SClark08]

Monday, 11-Apr 2016
Weight: 223lbs, Time: 50 minutes

Intensity lower body

Warmup: back squat: barx10, bar+135lbs band tension x8, 135+bandsx6, 225+bands x4, 325+bands x10 sets of 2 on the minute

Rack pull below the knee (stack of 35lb and 5lb plate): 135x5, 225x5, 315x5, 405x3, add straps: 455x5, 495x5, 545x5 RPE10

Barbell curl 110x9,9,8
Concentration curl 25x12,12

Notes: I'm sure I could have called the top rack pull set a RPE9 however my upper back was slightly rounding. Plus I was tooting a bit. So I'll call it a truly maximal set (for the day at any rate).


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[SClark08]

Tuesday, 12-Apr 2016
20 minutes core and sprinting (squadron PT)

Thursday, 14-Apr 2016
Weight: 222.5lbs, Time: 50 minutes

Chest press 3 plates 4x8
30* Incline DB 70x4x8

DB Lateral Raise 40x4x8
DB incline rear lateral 40x4x8

1-arm DB tricep overhead ext: 45x8,8,8,6
Cable v-handle press down 65x8,8,8,8

Notes: 30-60 sec rest between sets. More pump work while my wrist heals


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[SClark08]

Friday, 15-Apr 2016
Weight: 223.5lbs, time: 65 minutes

Lower body volume day

Squat (no knee sleeves): 45x10, 135x8, 225x8, 315x4, add belt: 405x2, 455,475,495x1; 445x5 RPE8,8.5,9,9.5

P grip pull down 140x12, 170x8,8

Seated 1-arm cable row 80x8,8,6

1-leg Leg extension 70x15,15,12

2-leg curl 70x20,20

Barbell curl 110x10,9,6

Standing concentration curl 30x8,8,8

Notes: slept a couple of hours last night, pretty dehydrated. It's fine. This morning I couldn't walk - left foot had significant tendon pain. Did some body weight calf raises that seemed to clear it up (for now). Today went well; all things considered.


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[SClark08]

Sunday, 17-Apr 2016
Weight: 222.5lbs, Time: 30 minutes

Band rotator cuff warm up
cable fly 5 sets of 20
DB lateral raise 3x15, last set 3-drop sets 1.5 rep style
Cable rear fly 3x15
V-bar tricep press down 15,12,10,8
concentration curl 30 3x15

Notes: meh


Monday, 18-Apr 2016
Weight: 223lbs, Time: 65 minutes

Intensity Lowerbody

Warmup: back squat 45x10, 135x8, 225x6, 315x4 ADD belt: 405x2, 455x1, 495x1

Work sets (with light wraps): 520x1 RPE7.5, 535x1 RPE8, 550x1, RPE8.5, 565x1 RPE9

Walkout: 605 x15-seconds

Dynamic Conventional Deadlift: 135x1, 315x1, 365 10 sets of 2 on the minute

1-Arm Dumbbell Row: 115x20

Notes: felt pretty confident and explosive today. The last squat had some twist out of the hole but was still fast, at depth and powerful. The walk out made me feel like my face was going to explode.

[SClark08]

Tuesday, 19-Apr 2016

Squadron PT: 3.6-mile jog in 30-minutes

Notes: first run in five months. Not too shabby; feet were numb.


Thursday, 21-Apr 2016
Weight: 224lbs, Time: 45 minutes

Volume upper body
Hammer strength incline: (whatever 2x 45s and a 25 on Both sides weighs) 4x8

Hammer decline: 3x plates per side: 4x8

Seated lateral 80 4x8
Seated read delt machine 80 4x8

Overhead Triceps rope 60# 3x15
Triceps rope press down 50# 3x15

Notes: another week or two and my wrist should be good to go. Rest 60-sec for the first 2 movements and 30-seconds for the other four.


Friday, 22-Apr 2016
Weight: 223lbs, Time: 90 minutes

Volume lower body

Squat with belt 405x2, 455x1, 495x1, 445 RPE8,8,8.5,9,9.5

RDL 225 3x10
Wide Pulldown 140 15,15,10,10
Pgrip seated cable row 120 15,15,12
Incline DB curl 25 12,10,8
Standing Concentration curl 30 9,8,8




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[SClark08]

Sunday, 24-Apr 2016
Weight: 224lbs, Time: 38 minutes

Upper body

Palms up barbell front raise: 30x15, 40x15, 30x15
Ez bar upright row (to sternum): 50 4x20
Incline lying side lateral 15lbs x15, drop set 10lbs x10
Cable fly superset with reverse high cable fly: 32.5 and 22.5 (respectively): 5 sets of 20 each

Overhead triceps rope: 50 x15,12,10
Triceps rope push down 35 x12,10,10

Dumbbell pull over 50x 12,12,12

Notes: wrist is still improving- I can't prop myself up on it yet. I kept rest periods to 30-seconds between sets and no more than 90 seconds between exercises (exception: superset was still at 30-second breaks).


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[SClark08]

Monday, 25-Apr 2016
Weight: 225.5lbs, Time: 60 minutes

Lower body intensity

Squat 45x10, 135x8, 225x6, 315x4, add belt: 405x2, 455x1, 495x1, add light wraps 530x1 RPE 8, 550x1 RPE 9, 570x1 RPE 10

Walkout: 615 x10seconds

Deadlift 135x3, 225x3, 315x2, 405x2, 495x1 RPE 9, 540x1 RPE 10, 495x2 RPE 9.5, 475x3 RPE 8.5

Notes: the last squat I came forward out of the hole. Otherwise I was set for a RPE of 9-9.5. When deadlifting came around I started getting the toots. 540 was supposed to be a double (maybe a triple). I wore short shorts so needless to say I got stuck on my thighs and blew everything before I could take a second rep. Subsequently everything after that was a bitch; hips shooting up too fast, rounding, excessive cervical extension... Not sure if pulling in Olympic shoes has anything to do with it; they make 315 fly off the floor stupid fast.

P.S. Another couple of weeks and I'll peak to see where I'm at; can't wait to drop some of this extra fat (I'm likely in the 20-25% body fat range by now)


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[SClark08]

Thursday, 28-Apr 2016
Weight: 224lbs, Time: 60 minutes

Upper body (heavier)

Bench 45x12, 135x10, 225x8, 275x6, 315x5, 345x1, 355x1 RPE9, 275x8,8,6
Press 45x10, 95x8, 135x8,7,6
Incline DB Bench 65x8, 75x8, 85x8
Seated DB Press 55x8, 65x8,8,7
Overhead DB Extension 115x8,8,8
Lying DB Triceps extensions 40x8, 35x7, 30x7

Notes: wrist felt decent enough to bench today; a bit disappointed, I left off with 370x3 and 310x9. My overhead has suffered as well; I left off with 135x18 and 220x2. Wrist still hurts when I put pressure on it adjusting on the couch or in bed but at least I can press (kind of). More to come.



Friday, 29-Apr 2016
Weight: 226, Time: 90 minutes (PM session)

Volume Lower body

Squat w/light knee sleeves: 45x10, 135x8, 225x6, 315x4, Add belt: 405x2, 455x1, 475x1, 495x1, 475x 3RPE9, 3RPE8, 3RPE9, 4RPE10
RDL 275x8,8,8
1-Arm DB row: 125x10,8,6
Wide/Overhand Lat Pull Down: 120x15,15,15
Wide Overhand Pull up: 8
Pgrip Pull up: 10
Fat Bar underhand chin up: 6

Notes: originally intended to do 5 sets of 3 with 455 but was feeling good. I'm disappointed in the DB rows... I skipped last week on accident but the week prior I used 115's for a stupid easy set of 20 each arm. Next week is a deload; 3 sets of 3 at 50% and some RDLs 3x6 at 315. Not much else, maybe a set of DB rows. Following that I'll retest my squat max. If that goes well I may pull heavy too.