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Thread: Samuel Clark, Intermediate Training Log

  1. #581
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Wednesday, 17-April 2019
    Time: 01:07

    Press 45x10, 135x5, belt 185x4, 205x3, 225x2, 235x1@9, 245xX, 170 6x7, 1x6@2-3min

    BB Curl 95 4x10 superset w/Dip 100 4x10 @60-sec b/t each

    Bent lateral 35x15 superset w/seated side Lateral 20x10 x4 rounds @2min

  2. #582
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    Friday, 19-April 2019

    Squadron Officer School Commandant’s Challenge

    1-min push-up x78
    1-min sit-up x68
    5K Run 26:52 (-00:25 from 4wks ago)

    2.2 additional miles of running while problem/puzzle solving.

    Notes: today sucked.


    Sunday, 21-April 2019
    Time: 01:10

    Easter Sunday

    Paused Press 45x10, 135x5, belt 185x4, 205x2, 225x2@9, 195 4x3@2min

    Squat 135x5, 225x4, belt 315x3, 405x2, 495x1, 525x1@8.5, 545x1@9, 455 4x5@3min

    BB Curl 100 3x10 superset w/Dip 105 3x10@1min b/t each

    Bent lateral 35 3x12 superset w/lateral 25 3x12@2min

  3. #583
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    Monday, 22-April 2019
    Time: 00:21

    Body weight chin-up 7min x44
    Body weight Ab Wheel 7min x50
    Race pace run: 0.5mi 03:23 (~6:45 min/mi)

  4. #584
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    Tuesday, 23-Apr 2019
    Time: 01:10

    Bench 315x3, 365x2, 380x1, 325 4x5 superset w/BB Row from floor 275 5x5 @2-3min

    Dohhg Deficit deadlift 405x1, 495 3x5

    Cable upright Row 3x12@2min
    Cable Fly 3x12@2min

    Prowler (high) 10x30m 30sec rest


    Wednesday, 24-Apr 2019
    Weighout: 219.5lbs

    15min jog 6mph 1.5mi, 5min walk 2mph

  5. #585
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    Friday, 26-April 2019
    Weighout: 218.2lbs

    Front squat 315x3, 345 3x5 @2-3min
    RDL 315 3x5@2-3min

    CG Incline 225 4x5 superset w/DB Row 110 4x8@2-3min

    Incline French Press 80#? 3x12 superset w/Incline DB Curl 25 3x12@60-sec

    Treadmill sprint 10mph 3x0.25mi

  6. #586
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    Sunday, 28-April 2019
    Weighout: 217.2lbs, Time: 01:20

    Strict Press 205x3, 225x2, 205 5x3@2-3min
    Squat 495x1, 545x1, 560x1, 465 5x5@3min

    BB Curl 100 4x8 Superset w/ Dip 105 4x8 @1-2min

    Bent Lateral 35 x10-12 Superset w/ Seated Side Lateral 25 4x10@1-2min


    Monday, 29-April 2019
    Weighout, 218.3lbs, Time: 00:27

    Warmup Jog @6mph x00:01:30
    Race Pace Jog @8.7mph x00:05:10 (0.75mi)
    Cool down @6-4-3-2mph x00:03:20
    1.10 mi total

    Chin-ups 7min xbody weight x50
    Ab Wheel +10lbs 7min x48

  7. #587
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    Tuesday, 30-April 2019
    Weighout: 217.1lbs, Time: 1200 (00:27)

    5K Run: 00:26:37

  8. #588
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    Wednesday, 01-May 2019
    Weighout: 219.5lbs, Time: 1200 (01:15)

    BB Row from Floor 45x10, 135x5, 225x4, 265x3, 315x2, 365x1, 276 5x5 Superset w/ 1-Ct Paused Bench 45x10, 135x5, 225x4, 276x3, 315x2, 365x1, 325 5x5 @3-4min

    Deficit Deadlift 405x2, 495x5, 506x5, 516x5 @3-4min

    Cable Fly 35x10, 30x10, 25x10 superset w/cable face pull 60#x20, 70#x20,15 @60-sec

  9. #589
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    Friday, 03-May 2019
    Weighout: 219.3lbs, Time: 1135 (01:25)

    Front Squat 315x3, 380x2, 401x1, 351 3x5@2-3min

    RDL 320 3x5@2min

    Incline Bench (pinkies on rings/bar to chin) 225x3, 275x1, 230 5x5@2-3min

    Incline DB Curl 25x20,15,12,10 superset w/ Incline Triceps extension 95x20,15,12,15

    Treadmill sprints @10mph: 3x0.3mi @2min rest (00:15 total time)

    Notes: I will be switching back to a HLM style template for the near future. A heavy day, a pulling day, a light day, a medium day and two conditioning days thrown in between. This is the best balance that I'll be able to strike between training both the Press and the Bench as well as maintaining my squat and deadlift numbers as I prepare for my annual fitness test. Last year did not go so well; I ran a 10:52 1.5mi, scoring ~96/100. Ideally, I'd like to complete a 5K with difficulty between 22-23min and comfortably 23-24min, with a 1.5mi time between 10:00 and 10:22 (thats roughly 6:40 mile pace. I expect to eat enough to either maintain my current weight or stay within +/- 2lbs; dropping no lower than 218 and climbing no higher than 223-ish.

  10. #590
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    starting strength coach development program
    Sunday, 5-May 2019,
    Weighout: 219lbs, Time: 1130 (01:12)

    Strict Press 45x10, 135x5, 185x4, 205x3, 230x1, 205x4,4,4+1 @2-3min
    Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 545x1@9.5, 475 3x5@3min
    Seated DB Press 80 x12,10@2min
    BB Curl 100 superset w/Dip 105 4x9@1-2min
    DB Side Lateral Raise 30x12,12, 35x12, 30x12 @1min

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