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Thread: Samuel Clark, Intermediate Training Log

  1. #521
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    Mar 2012
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    Ali Al Salem AB, Al Jahra, Kuwait
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    Sunday, 30-December 2018


    Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 545x1, 565x1, 500x4,4, 525x3,3, 550x2,2

    Press 135x5, 185x4, 225x1, 245xMiss, 210x3,3, 230x4x1

    RDL 275x15,14,12

    Chin-up 45x8,8,8 superset w/ Dips 90x3x10


    Training: YouTube

  2. #522
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    Monday, 31-Dec 2018
    Time: 38min

    Face pull 4x20
    Farmer walk 110 4x60m

    Pull-up x8
    Med ball v throw x12
    Ab wheel 25x10
    Box jump x10
    300m Row @10 00:01:11

    Repeat for 4 total rounds



    Tuesday, 1-Jan 2019
    Time: 01:12

    Deadlift 45x10, 135x5, 225x4, 315x3, 405x2, 495x1

    Hawaiian Shrug 545x4,4, 570x3,3, 600x2,2

    CG Incline 45x10, 135x5, 185x4, 225x3,

    DB Row 120 4x9 Superset w/ 265x3,3, 280x2,2

    DB Press 60 4x11 superset w/ Bulgarian Split Squat 4x15

  3. #523
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    Wednesday, 2-Jan 2019
    Time: 00:45

    Warmup: Med ball toss 20lbs 3x10

    Plank 45lbs 4x40sec

    Cable Facepull 20#x20, 23.5# x20-5-5-5-5-10

    DB Rear Lateral 35x20-5-5-4-3-5

    Jog @6mph 11min 1.15mi

  4. #524
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    Thursday, 03-Jan 2019
    Time: 01:35

    Front Squat 135x5, 225x4, belt: 315x3, 355x4,4, 375x3,3, 395x2,2

    Bench 45x10, 135x5, 225x4, belt: 275x3, 315x3, 365x3,3, 385x2,2

    Deficit deadlift DOHHG 135,225,315,405x1, 495x3,3, straps: 525x3,3, 555x2,2

    Inverted Row BWx 20+5+4+3+3+3 (38)

    Side Lateral 25x 20+5+5+4+4+5 (43)


    Top pulls: YouTube

  5. #525
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    Mar 2012
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    Friday, 04-Jan 2019
    Time: 00:37

    Pec Fly Machine ascending 20,20,20, 5+5sec+5+5sec+5+5sec+5+5sec

    Barbell Curl 95 5x10 superset w/LTE 95 5x15
    Bayesian Curl 4x15 superset w/Triceps Rope Extension 4x20

  6. #526
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    Sunday, 06-Jan 2019
    Time: 01:34

    Squat: 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x3,3, 550x2,2, 575x1,1

    Press: 135x5, 185x4, 225x3,3,2-miss-miss,3

    Pullup: 45x8,8,7+1 Superset w/dips 100x10,10,10

    GHR: bw x8,12,10

    Notes: hips/ext rotators were tight, was apprehensive about starting the 3-week block over with 2x6, 2x5, 2x4 @75/80/85%. So naturally I kept the trend going for one more week to reduce volume and hit some higher intensity work. The triples felt like shit, the doubles were a bit better, the singles were grinders but solid without breakdown or valgus/varus knee movement. Other than that, replacements have started showing up... tying up the DFAC and gyms. woo

  7. #527
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    Monday, 07-Jan 2019
    Time: 00:40

    Facepull 5x20
    Farmer walk 110 4x65m

    Med Ball V Toss 20 x10
    Slam Ball 8kg x10
    Ab Wheel 25 x11
    Box Jump 36 x10
    Row Machine @10 330m 1:09-1:12

    Three rounds



    Tuesday, 08-Jan 2019
    Time: 01:02

    Rack Pull 585x3,3, 635x2,2, 675x1,1

    CG Incline Bench 225x4, 265x3,3, 280x2,2, 295x1,1 Superset w/DB Row 120x6x6

    DB Press 60 4x12

  8. #528
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    Mar 2012
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    Wednesday, 09 January 2019
    Time: 00:50

    Warmup jog @6mph x10 min = 1mi
    Bent DB Lateral 40 5x12 superset w/ Inverted Row x8
    Weighted Plank 65lb 6x30sec
    Row Machine @10 20-sec sprint (~1:45/500m), 100-sec slow (~2:18/500m) x5 rounds

  9. #529
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    Thursday, 10 January 2019
    Time: 01:15

    Front Squat 45x10, 135x5, 225x4, 315x3, 365x3,3, 385x2,2, 405x1,1

    Paused Bench 135x10, 225x5, 275x4, 315x3,

    Touch & Go Bench 365x3, 385x2, 405x1,1, 385x2, 365x4/5, 225x21

    Side Lateral 30 x12,12,12,12,12-3-3-2

  10. #530
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    Mar 2012
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    Friday, 11-January 2019
    Time: 00:55

    RDL 45x10
    Deficit Deadlift 135x5, 225x4, 315x3, 405x3, 495x1, 525x3,3, 555x2,2, 585x1,1

    Bent over row 225x10,10,10

    Fly machine 25#x15,15,10,10
    Superset w/bench machine 145#x10,10,10,10+5+5

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