Samuel Clark, Intermediate Training Log

[SClark08]

Wednesday, 31-Oct 2018
Weighout: 228.5, Time: 1:20

Close grip Incline Bench 190 5x8
Decline DB Bench 75 5x10
Seated DB Press 75 3x10
Side Lateral SS w/DB upright row 30 4x10/5
1-arm Preacher Curl 40 3x11


Thursday, 1-Nov 2018
Weighout 226.5, Time: 1:25

Paused Squat (no sleeves) 315x3, 405x2, 495x1, 405 3x5
Halting Deadlift (above knees) 405x1, 495x1, 565 3x3
Bent Lateral SS w/Upright Row 25 3x15/10
DB Curl 40 3x12
Triceps Pressdown SS w/CG Pushup 3x15/15

[SClark08]

Friday, 2-Nov 2018
Weighout: 226lbs, Time: 52min

Barbell Row 45x10, 135x10, 185x10, 225x5, 245x8,8,8,8
Lat Pulldown 3x16
Ab Wheel Rollout 15lbs 4x11
Row Machine @level 8, 2min warmup, 20:140 x5

[SClark08]

Sunday, 4-Nov 2018
Weighout 227.3lbs, Time: 1:30

Paused Bench 275x3, 315x2, 365x2,
Touch and go, last rep paused 290 5x8

Press 185x1, 225x1, 155x8,8,8,8

Incline cable fly 15,15,10

Svend 3x10 SS w/ Dec DB Bench 75x3x10

Barbell Curl 120x8,8, 115x6,6,6

Lateral Raise SS w/upright Row 30 4x10/5

[SClark08]

Monday, 5-Nov 2018
Weighout 228.5lbs, Time: 1:30

Pre-training:
- Toe stretching
- Ankle & hip stretching

Squat 495x1, 565x1, 485x5x5@9
RDL DOHHG 255 4x10
Hammer Curl 55x12,12,12 SS w/ Dip 90 x10,10,8+2
Bent Lateral SS w/ Upright Row 35x3x10/10


Tuesday, 6-Nov 2018
Weighout: 228lbs, Time: --

Weighted Chin 10x4 50lbs
Jog: 1mile 9min-ish
Banded stretching and PVC pipe tissue work

Notes: lack of sleep and poor food at the dfac, getting the random eye twitching. Decided to cut the bloat and just get the blood flowing last night.

[SClark08]

Wednesday, 7-Nov 2018

Closegrip Incline 185x8, 195x4x8
Pec Deck Fly 4x12
1-Arm Inc DB Bench 60 4x10,1x12
Lateral Raise - Upright Row 25 4x15/10
1-Arm Preacher Curl 40 3x12


Thursday, 8-Nov 2018

Paused Squat 405x2, 495x1, 405 4x5
Rack Pull 405x3, 495x1, 585x1, 635x3, 585x5, 545x8
Rear Lateral - Upright Row 30 4x15/10
Cable Baesian Curl 12,12,12,10


Friday, 9-Nov 2018

Barbell Row 135x20, 185x15, 225x12, 255x10, 275x8 (cheat)
Lat Pulldown 3x15
Row Machine @8 warmup x2min, 6x 20sec sprint/100sec rest

[SClark08]

Sunday, 11-Nov 2018
Time: 01:30

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 545x1, 565x1, 515x7x3

Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 365x2

Touch and go bench 315 4x8

Pec fly machine 75x15, 90x15, 100x4x12


Notes: felt pretty good today. I could’ve completed another 1-2 triples during the squat and another set on the bench. However, these volume and intensifies were an all time peak so I counted my blessings and moved on; better safe then broken... in the desert.

Training footage: YouTube

[SClark08]

Monday, 12-Nov 2018
Time: 01:30

Squat 495x1,545x1, 565x1, 515x7x3
Paused Bench 315x2, 365x2, 315 4x8
Machine Fly 5x12


Tuesday, 13-Nov 2018
Time:00:37

Chinup 50 x45reps @9
Side Lateral 35lb plates 3x10/10
Baesian Curl 3x12,10


Wednesday, 14-Nov 2018
Time: 00:58

CG Incline 225x2, 275x2, 225 4x8
Machine Fly 4x15
1-Arm Inc DB Bench 60 4x12
DB Lateral - ss - Upright Row 30 3x15/10
Rope Pressdown 4x12,12,10,10


Thursday, 15-Nov 2018

mobility work, soft tissue work, resting, doing laundry, catching a cold, still in Kuwait

[SClark08]

Friday, 16-Nov 2018
Weighout: 230ish?? Time: 01:30

Squat 45,135x10, 225x5, belt: 315x4, 405x3, 495x2, 545x2, 565,575,585x1

Paused Bench 45,135x10, 225x5, belt: 275x4, 315x3, 365x1, wraps: 375,385,395x1

Slingshot 405x4,4

Barbell Row 225 3x8

Hammer Curl 55x12, 60x12,12

Notes: skipped mobility work yesterday. Did laundry and Netflix.

YouTube

[SClark08]

Sunday, 18-Nov 2018
Weighout ??? Time: 00:50

Squat 45x10, 135x7, 225x5, belt: 315x3, 405x2, paused 495x1, 545x1

Competition squat 520x3@8

Paused Bench 45x10, 135x10, 225x5, belt: 275x3, 315x2, 365x1

Competition Bench 345x3@8

Cable facepull 40 4x25

[SClark08]

Tuesday, 20-Nov 2018

Squat 135,225,315,365x5
Bench 135,185,225,245x5


Thursday, 22-Nov 2018
Weighout 225.5lbs

Squat 565,585x1, 600xMiss
Paused Bench 379,390,405x1
Deadlift 585, 610x1

Fly Machine 3x15
1-Arm DB Incline Bench 60 3x12
Side Lateral - upright Row 25 3x15/10
DB Curl 40 3x12
BW Dip 3x20


Friday, 23-Nov 2018
Time: 00:55

Press 185x4, 205x3, 225 5x3, 185x9+5
DB Bench 100 3x10
Bent Lateral 30 3x20
Bayesian Curl 30x12, 35x10,10+5
Triceps Rope Extension 45x12, 50x12, 55x12