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Thread: Samuel Clark, Intermediate Training Log

  1. #501
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    • starting strength seminar april 2024
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    Sunday, 25-Nov 2018
    Weighout??? Time: 01:15

    AM: waking x20min

    PM: training

    Squat 495,545,565x1

    Giant set:
    Box jump x4
    Squat 425x8
    Crunch x15
    Rest: 180-sec, repeat x3 more times

    Superset:
    Seated DB Press 55x15
    Lat Pulldown ###x12
    Rest: 120-sec, repeat x2 more times

    Bent Lateral Raise 30 3x20


    Monday, 26-Nov 2018
    Weighout??? Time: 01:15

    AM: walking x20min

    PM: training

    Paused Bench 315x2, 365x2

    Giant set:
    Row 225x8
    T&G Bench 315x8
    Ab Wheel 25lbs x8
    Rest: 180-sec, repeat x3 more times

    Superset 1:
    “Russian” Kettlebell Swing 90 x12
    RDL 275x8
    Rest: 120-sec, repeat x2 more times

    Bayesian Cable Curl 35x12,10,8
    Rope triceps pressdown 55,60,65x12 each

    Video of today: YouTube

    Notes: Decided to try and become less fat. More giant sets, cardio, and early morning walking to follow.

  2. #502
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    Tuesday, 27-Nov 2018

    Jog 5min warmup, alternate 6mph, 7mph x2.1mi

    Abs


    Wednesday, 28-Nov 2018

    Press 225x3, 245x1,

    Pull-up x8 superset w/press 170,175x8,8,8,8
    Paused squat 495x1, 415 3x5
    Lateral Raise 30 3x15


    Thursday, 29-Nov 2018

    Deadlift 585x1
    KB swing 90x12 superset w/paused deadlift 405x7,5,6

    CG Incline Bench 225x8,8,8

    Hammer Curl 65x8,8,8 superset w/dips 90x10,10,10


    Friday, 30-Jan 2018

    Chin-up 7min = 51
    Fly machine 20-sec hold, x15 repeat three rounds
    Facepull 3x15
    Row machine @8 5min warmup 4x20sec on 100sec slow

  3. #503
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    Default Samuel Clark, Intermediate Training Log

    Sunday, 2-Dec 2018
    Time: 01:12

    Squat 495,545,565x1, 405x8, 425x9,9,10
    Standing DB Press 55x12,12,12,10
    Lat Pulldown 62.5# 4x12
    Leaning cable side Lateral 15# 4x12

    Fourth set of squat: YouTube
    Last edited by SClark08; 12-02-2018 at 12:13 PM.

  4. #504
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    Monday, 3-Dec 2018
    Time: 01:29

    Paused Bench 315x2, 365x2

    Barbell Row 225 5x8 superset w/
    Touch & Go Bench 315 5x8

    RDL DOHHG 275 4x12

    Bayesian Curl 30 4x12
    Rope Pressdown x15,3x12


    Tuesday, 4-Dec 2018
    Time: 00:30

    Pullup 7mins x45
    Cable Face Pull 3x15
    Bent DB Lateral 40 3x12
    Jog 1-mile 08:45


    Wednesday, 5-Dec 2018
    Time: 01:20

    AM: fasted walking x22 min

    PM: tranining
    Paused Squat 405x2, 495x1, 415 5x5
    Press 185x4, 225x3, 245x2, 170 5x8
    Leaning Cable Side Lateral 15# 4x12 @30-sec b/t

  5. #505
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    Thursday, 6-Dec, 2018
    Time: 01:05

    DE Deadlift DOHHG 135,225,315-65-75-85-95-405-15-25-35 x2 on the minute
    Closegrip Incline 135x5, 185x4, 225x3, 275x2, 225 4x8
    Cable Fly 2x12-15
    Hammer Curl 65 superset w/ Dip 90 4x8/10

  6. #506
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    Friday, 7-Dec 2018
    Time: 27min

    Machine rear Lateral 15,12,10 superset w/ ab wheel 3x10

    Bent DB Lateral 35 2x10 superset w/ facepull 2x12

    Row machine 5min, 5x 20:140 @9 (1:51/2:35 @min/500m)

  7. #507
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    Sunday, 9-Dec 2018
    Weighout: 223lbs, Time: 02:00

    Squat 405x2, 495x1, 545,565,575,590x1, 405x2, 495x1, 405x20@8

    Paused Bench 315,365,380,395x1

    Touch and go 405x1

    Deadlift 495,585,605,625x1

    Standing DB Press 50 4x12
    Leaning cable side Lateral 20x10, 15x12,12,14

    Notes: I turned 29 and finally squatted over 585 and hit 405 for 20. I felt that 2-3 more reps were possible but I counted my blessing and moved on.

    YouTube

  8. #508
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    Dang strong man!!

    223, how tall are you?

  9. #509
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    Thanks Mike! I am 5'10"

  10. #510
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    Default Samuel Clark, Intermediate Training Log

    starting strength coach development program
    Monday, 10-Dec 18

    Paused Bench 315x2, 365x2
    Touch & Go Bench 315 4x8
    RDL 225x10, 275x2x12
    DB Row 100 12,12,10
    Curls 4x12
    Triceps Rope Extension 4x15


    Tuesday, 11-Dec 18

    7-min pullup x45 @RPE 9 or less
    Bent Lateral 40 3x12
    Face Pull 3x20
    Incline 2.5% @3.8mph x20min


    Wednesday, 12-Dec 18

    Paused Squat 405x2, 495x1, 515x1, 425 5x3
    Press 225x2, 165x10,10,8+3+3+2
    Cable Side Raise 15 3x15
    Lat Pulldown 3x15
    Last edited by SClark08; 12-12-2018 at 01:37 PM.

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