Samuel Clark, Intermediate Training Log

[SClark08]

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)

[SClark08]

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.

[SClark08]

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.

[SClark08]

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.

[SClark08]

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

[SClark08]

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

[SClark08]

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.

[SClark08]

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...

[SClark08]

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.

[SClark08]

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