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09-13-2019, 03:08 PM
#651
Thursday, 12-Sep 2019
Weighout: 214.2lbs, Time: 1215 (01:15)
Paused Squat 45x10, 135x5, 225x4, belt 315x3, 405x2,
Squat w/belt 485x1, 515x1, 538x1
Paused Squat 406x3x5
Deadlift (flat shoes) 135x1, 225x1, 315x1, 395x1, 485x1, 585xMiss
RDL 315x2x5 Superset w/Ab Wheel 55x2x8
Rear Delt Machine 130x5x15@60sec
Notes: back was still pretty tight from previous week's pulling, Monday's squatting, and today's pause squats. In my video footage, I kept rounding my lumbar and could not break the bar off of the floor.
Friday, 13-Sep 2019
Weighout: --lbs, Time: 1215 (00:34)
Run outside: 3.75mi, 00:34:01 (~00:09:04 mile pace)
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09-16-2019, 09:33 AM
#652
Sunday, 15-Sep 2019
Weighout: 213.5lbs, Time: 1330 (01:20)
Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, slingshot 365x3, belt 385x3, wraps 405x3, 425x2
Touch and go bench 275 6x8 superset with high-prone grip cable row 160# 5x8 @3min
Closegrip Incline Bench 215 5x5 superset w/DB Curl 45x12,12,10,10
Low to high cable Fly 25x3x12
Side raise (side of thighs) 35x3x10-12
Side raise (front of thighs) 35x3x10
Triceps pressdown 85# 3x15 superset w/1-Arm D-handle Cable Curl 30#x3x12
Notes: explosive diarrhea. All day long.
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09-16-2019, 07:44 PM
#653
Samuel Clark, Intermediate Training Log
Monday, 16-Sep 2019
Weighout: 213.6lbs, Time: 1545 (01:15)
Squat 45x10, 135x5, 225x4, belt 315x3, 395x2, 485x1, 515x1, 541x1, 475x3,3,2,2,2
DE Deadlift 415x10x1
GHR 20x4x8 superset w/incline Rear Lateral 40x4x15
Facepull 75# 2x15
Notes: stomach was still shifty today; felt like I was punched in the guts. Each squat rep felt like my back was going to break in half. They look like garbage too.
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09-18-2019, 02:02 PM
#654
Wednesday, 18-Sep 2019
Weighout: --, Time: 1330 (01:02)
Incline 45x10, 135x5, 185x4, 225x3, 275x1, 215 5x8 Superset w/ D-Handle Prone grip Lat Pulldown 75# 5x10 @3min
Dip 120x10,8+2,5+2+1+1 superset w/Hammer Curl 70 3x12
Seated Low-to-high cable fly 30 x12,12,10
Seated DB OH Tri Ext 120 3x12 superset w/DB Curl 50 3x10
Side Raise Machine 60# 3x25
Notes: five days in and I am still shitting piss... Appetite is zero. I am starting to get a little annoyed.
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09-19-2019, 03:29 PM
#655
Samuel Clark, Intermediate Training Log
Thursday, 19-Sep 2019
Weighout: 211.7lbs, Time: 1500 (00:50)
Squat 44x10, 132x5, 220x4, belt 312x3, 395x2, 485x1, 520x1, 543x1@9
Paused Squat 425 4x3 @3min
RDL 45x5, 132x1, 220x1, 312x1, 352 3x5 superset w/ ab wheel 20,20,15 @2min
Rear Delt Machine 130# 15, 3x20 @60-sec
Notes: still crapping my brains out and losing weight. But I felt pretty solid today regardless. The first couple reps of my last set was a good bar path; index fingers on the rings, heels about hip width apart, eye perspective was nipples to knees. My lower back was significantly less fatigued; I definately need to investigate volume vs intensity between squat and deadlift to allow one to perform while the other pattern deloads.
YouTube
Last edited by SClark08; 09-19-2019 at 04:46 PM.
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09-24-2019, 02:32 PM
#656
Saturday, 21-Sep 2019
Pec Deck 3 sets
Lateral Raise Machine 3 sets
Incline Hammer Machine 3 sets
Incline Fly 3 Sets
DB lateral raise 3 sets
Dip machine 3 set superset w/ Hammer curl machine 3 sets
Triceps machine 3 sets superset w/ preacher curl machine 3 sets
Sunday, 22-Sep 2019
Weighout: 213.5lbs,
Squat 395x1, 485x1, 508x1, 373 8x2 OTM
RDL 365 2x6
GHR bw 2x8
Incline rear delt 40 3x15
Ring rear fly 3x10
Tuesday, 24-Sep 2019
Weighout: 212.3lbs, Time: 25min
Squat 45x12, 135x10, 225x8, 315x6, 340x5, 365x4, 395x3
Paused Bench 45x12, 135x10, 185x8, 225x6, 275x5, 285x4, 295x3
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09-26-2019, 01:21 PM
#657
Thursday, 26-Sep 2019
Weighout: 211.7lbs, Time: 1230 (00:54)
Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 508x1, 535x1, 545x1@9, 555x1@9.5
Bench 45x10, 135x5, 225x4,belt: 315x3, wraps 352.6x1@8, 374.68x1@8.5, 397.64x1@9.5
Deadlift 315x1, 405x1, belt: 495x1, 573x1@8.5, straps 595x1@9, 609x1@9.5
Pullup 55 2x8 superset w/RDL 315x1x8
Barbell Row 265 2x6 superset w/GHR bw 2x10
Notes: diarhea again. Set a new Grand Forks AFB total of 1564 at a body weight of 211.7lbs. Back on 9-Dec '18 when I was training smarter and 223lbs, I totalled 1625 (595+395+635); I miss those times.
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09-27-2019, 03:05 PM
#658
Friday, 27-Sep 2019
Weighout: 217.1lbs, Time: 1330 (00:42)
CG Incline 45x10, 135x5, 185x4, 225x3, 275x1, 205x10,10,8 superset w/ DB Curl 45x12,10,10
Dips 90x12,8,8 superset w/ CG pushups x15,10,10 superset w/Hammer curl 70x12,12,10
Hammer Incline 70lbs/side 50reps
Rear Delt Machine 135# x12,15,15,12 superset w/side delt machine 75# x15,15,15,12
Notes: I pooped twice, had a few burritos last night... not sure where the water retention came from - started taking 1000mg vitamin C each day...
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09-29-2019, 08:15 PM
#659
Sunday, 29-Sep 2019
Weighout: 216.3lbs, Time: 1300 (01:05)
Strength Phase (Conjugate)
ME Lower
Warmup: 5-min jog @6mph
Main: Front Squat 45x10, 135x5, 225x4, 315x3, 375x3@9, 385x3@9.5 superset w/ Box Jump x3 & Ab Wheel (body weight) x8 @90-120-sec
Volume: Front Squat 315x6,5,5 superset w/box jump x3 @90-sec
Giant Set (3 Rounds)
Ring Rear Lateral (bodyweight) 3x12
Barbell Row 230 3x12
Glute Ham Raise 20x10,10,8
Frame Carry 235x60m
Rest 90-120-sec
Notes: more diarrhea. Also pissing into a jug for 24-hours to get my renal function re-examined; doc's math estimates I am at 75% clearing capacity. So that's great.
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10-02-2019, 08:36 PM
#660
Tuesday, 1-Oct 2019
Weighout: 216.1lbs, Time: 1200 (00:42)
Erg@10x5min ~1,160
Giant set
GHR Halo 10lbs x6/side (warmup sets only)
Med ball vert throw 20lbs x3
Z Press 45x10, 95x5, 135x4, 175x3, 140x6,5,5
Giant set
Closegrip Bench 135x10, 225x10, 275x8, 235x8,8
Barbell Curl 115x8, 100x8,8
Incline fly to press 45x12,12,12/8/6/2
Side Raise 35x12,10,10
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