Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 60

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Thread: Samuel Clark, Intermediate Training Log

  1. #591
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    Mar 2012
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    North Dakota
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    Monday, 6-May 2019
    Weighout: 219.6lbs, Time: 1140 (00:45)

    Jog 8.8mph 0.875mi
    Face Pull 4x15 70#
    RDL 315 3x7
    BB Row 245 3x9
    Rollout 6-min x50 @10lbs

  2. #592
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    Mar 2012
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    North Dakota
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    Tuesday, 7-May 2019

    1x400m warmup jog

    3x400m 01:27, 01:29, 01:34

    1x400m light 02:13

    2x400m 01:36, 01:33

    1x400m light 02:08

    1x400m 01:23

    1x400m cooldown


    Wednesday, 08-May 2019
    Weighout: 220.2lbs, Time: 11:35 (01:09)

    Front Squat (no sleeves) 45x10, 135x5, 225x4, 315x3, 365x3,3,3@3-min
    Paused Bench 45x10, 135x5, 225x4, 275x3, 315x3, 365x2, 330x4x4@3-4min
    Flat DB Bench 110x12,8 @2min
    BW Chin-up 6min x40
    Inc DB Curl 30x12,10, 25x10, 20x11 superset w/ Inc French Press 100x15, 110x15,12,12

  3. #593
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    Mar 2012
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    North Dakota
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    Thursday, 09-May 2019
    Weighout: 218.6lbs, Time: 1000 (00:25)

    Jog 0.25mi @6mph, 0.25mi @6.5mph, 1.0mi @7mph, 0.25mi @6.5mph, 0.25mi @6mph, cool down walk 4mph-2mph

    Total distance: 2.15mi


    Friday, 10-May 2019
    Weighout: 219.3lbs, Time: 1000 (01:09)

    Paused Squat 45x10, 135x5, 225x4, 315x3, belt: 405x2, 495x1, 445x5@8.5, 425x5,5@7.5,8 @3-4min

    Deadlift 315x1, 405x1 belt: 495x1, straps 545x5@9, 515x5 @8

    Incline Bench (Index finger on rings) 45x5, 135x5, 185x5, belt: 235x4x4 @2-3min RPE7-8

    Incline DB Bench 85x12@8.5, 90x12@9 @2min

  4. #594
    Join Date
    Mar 2012
    Location
    North Dakota
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    655

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    Sunday, 12-May 2019
    Weighout: 220lbs, Time: 1430 (01:20)

    Squat Superset w/Strict Press 45/45x10, 135/135x5, 225/185x4, 315/205x3, belt 405/225x2, 495x1, 545x1, alternate: squat 475 4x5, press: 205 3x5 @2min b/t
    Seated DB Press 75x12,11,9 @2min
    Dip 105 5x8@2min
    1-Arm DB Side Lateral 30x12,35x12,35x10,30x10,25x10

    Notes: felt a terrific pain in my left elbow during my final set of squat. I've been ignoring a nagging left elbow and just adding extra reps of chins or low weight biceps curls before squatting to warm the area up. The pain typically subsides to a dull throb as the training session goes along. However, on this final set, I pushed my elbows up a little too high (rather than squeezing them inward). The result was a lovely velcro-like ripping sound. No immediate pain, swelling, or bruising. Although, moving furniture or picking things up with elbows approximating full extension can be rather alarming at times. We'll see how benching goes on Wednesday and Friday. The good news is I'll be taking vacation time for the next two weeks - so I am forced to lay off a bit. Closing thought: not using Starr rehab protocol for this as it is not a muscle belly tear, rather it is a tendon/ligament issue.


    Monday, 13-May 2019
    Weighout: 218.3lbs, Time: 1145 (01:00)

    400m warmup
    800m @ race pace 00:03:33
    200m walk
    2x400m @ 00:01:45

    BB Row 245 4x8@2min
    RDL 315 3x10@2min
    Bent Lateral 35 superset w/ facepull 70# 12/12, 10/10, 8/8 @1min
    1-Arm Db Preacher Curl 30x12, 35x12,10,8,30x8,25x10
    Last edited by SClark08; 05-14-2019 at 01:45 PM.

  5. #595
    Join Date
    Mar 2012
    Location
    North Dakota
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    Tuesday, 14-May 2019
    Weighin: 219.5lbs, Time: 1630

    x11 Court sprints

    3.27K @29min (although, 3miles at 27:12...)


    Wednesday, 15-May 2019
    Weighout: 217.5lbs, Time: 1130 (01:10)

    Front Squat 45x10, 135x5, 225x4, belt: 315x3, 365x3, 370x3,3,3@2-3min

    Paused Bench 45x10, 135x5, 225x4, 275x3, belt: 315x3, 365x1, 330x5,4+1,3+2+1 @3min

    DB Bench 110x12+6+5+4+3, rest 2min 100x10+3+3 (46)

    7-Min D-Handle Pulldown 50x15,12,10,8,5, 60x5,5,10 (70)

    Inc LTE 110x20+6+5+4+3, no rest,100x8+3+3 (44)

    Notes: lightly pulled my right hamstring yesterday during the sprints. I tried accelerating too sharply with inadequate warm-up/poor hydration/anterior hip tightness/all of the above. It didn't seem to impact front squatting much, however, on video, I had more forward lean/hip rise than I normally do. For assistance work I adopted more of a "myo" rep style scheme (8-10 breaths between bouts). I got a lot of work in, "felt" everything firing, and didn't waste a whole lot of time. Overall the result was a better pump at the end and a hell of a time getting my shirt over my head to shower. neat. I have also been including 2-mins (cumulative) ab-vacuums in the morning, before breakfast, but after taking a dump. Right now I feel like my strength is fairly decent and my body weight is about where it should be. My conditioning is steadily progressing but my abdominal region still looks like a fucking turtle (nerds might call it "distended"). I am working to tighten up the internal-whats-its as well as slightly reducing my fat intake. And weening off of gatorade. shit is just sugar water any how.
    Last edited by SClark08; 05-15-2019 at 12:33 PM.

  6. #596
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    655

    Default Samuel Clark, Intermediate Training Log

    Friday, 17-May 2019
    Weighout: 218.7lbs, Time: 1530 (01:00)

    Paused squat 45x10, 135x5, 225x4, 315x3, belt: 405x2, 495x1, 425 4x5@3min

    Rackpull 585x1, 635x1, 585x4, 545x6

    Paused Incline bench 135x5, 185x4, 225x3, 275x1, 235 3x5@2min

    Incline DB Bench 90x10,10,8,6+3

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