Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 24-Oct 2019
Weighout: 215lbs, Time: 1330 (00:55)

Band extra rot 5x5-sec superset w/
Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1
Paused squat 395 3x5

Z-Press 45x10, 95x5, 135x4, 185x1, 170x3, 145x6,6,6 superset w/ chin-ups 70 3x5

Side raise machine 100 x15,15,12
Superset w/rear raise machine 150 x15,15,12


Friday, 25-Oct 2019
Weighout: 215.5lbs, Time: 1300 (00:40)

Band ext rot 5x5-sec superset w/
Incline bench 185x5,5, 225x4, 265x3, 285x3, 250x6,6,6 superset w/1-Arm DB Row 150x6,6,5

GHR w/barbell 20x8, 30x8,8 superset w/Ab Wheel body weight x15,15,10+5 singles

Dip 135x8,7,6,5 superset w/seated incline hammer curl 60x9,9,6+3


Notes: left elbow still hurts and my left anterior delt/proximal biceps are agitated. Left ankle feels good - doesn’t like being pushed on - from the instep side - though

[SClark08]

Sunday, 27-Oct 2019
Weighout: 216lbs, Time: 1420 (01:15)

Warmup jog: 10min @6mph (1.0mi)
6-rounds: band ext rotation 5x5sec superset w/pec stretch x30sec
Squat 45x10, 135x5, 225x4, belt 315x3, 405x2, 495x3, 445x4x5@2.5-3min

BB Row 325x3x5
Snatch grip RDL 325x3x6 superset w/Ab Wheel 25x3x12

Rear Delts machine 155x15,14,12

Notes: not feeling as sick anymore. Squat is feeling more confident. The warmup movements seem to open up my upper body enough to make my elbow not hurt quite so much. Time to start dialing calories back up and move to 220.

[SClark08]

Monday, 28-Oct 2019
Weighout: 215.8lbs, Time: 1245 (00:56)

Warmup: Erg @Lvl-10 x5min

Bench 45x10, 135x5, 225x4, belt: 275x3, 315x2, 365x2, 320 4x5 @2.5-3min
Closegrip Bench 290 3x5 superset w/1-Arm Preacher Curl 40 x12,10,8,6 @2min
Seated Press Machine 130#x12, 145#x12, 160#x12 @2min
Side Raise Machine 110# 3x10 @60-sec
Incline DB Fly 60 2x12 @2min

[SClark08]

Wednesday, 30-Oct 2019
Weighout: 215.7lbs, time: 1400 (00:58)

Warmup jog: 10min@6.1mph

Paused squat 400 3x5
Rack Pull 585x1, 635x1, 655xMiss, 645x1
Chin-up 70 3x5


Friday, 1-Nov 2019
Weighout: 215.9lbs, time: 1330 (01:03)

Incline bench 290x3, 260 3x6
Superset w/ Cable Facepull 70# 3x12

Press 205x1@10, 185 3x5

Dip 135 6,6,6,8 superset w/incline hammer curl 60x9,9,9,9

Side Raise Machine 115# 3x10


Sunday, 3-Nov 2019
Weighout: 216.2lbs, time: 1300 (01:08)

Squat 485x1@8, 515x1@8, 530x1@8.5, 545x1@9, 455 4x5 superset w/ ring rear fly 4x12

Barbell row 330 3x5 superset w/RDL 330 3x6

Cool down jog 5min@6.1mph,
Cool down walk 6min@3.5mph

[SClark08]

Monday, 4-Nov 2019
Weighout: 216.5lbs, Time: 1330 (01:00)

Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 365x1, 375x1, 385x1,
Touch & Go Bench 360x2, 325x4x5
Closegrip Bench 295 3x5 superset w/1-Arm Preacher Curl 40x13,11,8,6
Seated Press Machine 160#12,12,10
Side Raise Machine 120x10,10,8+2
Low-to-High Cable Fly 30x8, 25x10, 20x12


Wednesday, 6-Nov 2019
Wighout: 215.6lbs, Time: 1230 (00:59)

Paused Squat 45x10,m 135x5,225x4, 315x3, 405x4,4,4,6 superset w/ring rear lateral raise 12,12,12,14

Weighted chinup 87.5x5,5,3+2+1 superset w/GHR 30x3x10

Treadmill jog: 6.2mph x:0010:00 (1.03mi)
Walk @3mph 00:02:30

Notes: adductors were pretty sore/tender today; it make the decent shaky/ascent was fine. I didn't push my luck and pull heavy--instead I got some decent glute/ham work in.

[SClark08]

Friday, 8-Nov 2019
Weighout: 217.1lbs, Time: 1245 (01:05)

Incline Bench 45x10, 135x5, 185x4, 225x3, 265x2, 285x1, 300x2, 295x3, 265x3x5 @2-3min
Clean & Press 45x5, 135x5, 185x4, 205x3, 225x1, 190x4x4 @2-3min
Dip 135x8,8,8,6+2 @2min
Incline Hammer Curl 60x10,10,9,6+3 superset w/ DB Side Raise 40x4x10 @60-sec b/t movements

[SClark08]

Sunday, 10-Nov 2019
Weighout: 217lbs, Time: 1300 (01:05)

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 550x1, 505x3, 465x4x5@2.5-3min

Row 335x3x5
RDL 335x3x6
Rear Delts machine 150# 3x15


Monday, 11-Nov 2019
Weighout: ???, Time: 1400 (01:08)

Paused bench 45x10, 135x5, 225x4, 275x3, belt: 315x2, wraps 365x1, 385x1, 405x1@9.5
Touch & Go 315x10,9,7+3@2-3min
Closegrip bench 275x7,6,5,5+2 superset w/1-arm dB preacher curl 45x10,9,6,6, 50x1
Seated machine shoulder press 160# and 12,12,10+2
Seated side raise machine 115 x12,12,9+3
Low to high cable fly 25x12, 20x12

Notes: idk where that 405 came from. I just took it out aggressively and went for it. Middle fingers on the rings - bar path felt perfect.

[SClark08]

Wednesday, 13-Nov 2019
Weighout: 215.9lbs, Time: 1245 (01:07)

Paused squat 45x10, 135x5, 225x4, belt 315x3, 405x2, 485x1, no pause 530x1, 555xMiss
Pause 405x4x5

Sumo deadlift 485x1, 530x1, 551x1, 530x3.8*

Chin-up 90x5,4,4,3

GHR 35 3x10

Notes: grip slipped on the Backoff set

[SClark08]

Friday, 15-Nov 2019
Weighout: 219.2lbs, Time: 1245 (01:08)

Incline Bench 45x10, 135x5, 185x4, 225x3, 275x2, 295x1, 315x1, 330x1, 260x8, 255x8, 250x8
Clean & Press 45x5, 135x5, 185x4, 205x2, 195x4x4
Dip 137.5x8,8,6+2,6
Incline Hammer Curl 60x10,9,8,6+2
Rear Lateral 40 3x15
Side Lateral 40 3x10
High-to-low cable fly 35 2x20



Sunday, 17-Nov 2019
Weighout: 219lbs, Time: 1400 (01:05)

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 535x1, 560x1
Walkout 655x8sec
Squat 510x3 @10, 475x5x4

Row 340 3x5
RDL 340 3x6 superset w/ Incline rear lateral 50 4x12

[SClark08]

Monday, 18 Nov 2019
Weighout: 220.1lbs, Time: 1300 (01:05)

Bench 45x10, 135x5, 225x4, belt: 275x3,
Touch & Go 315x2, 365x1, 390x1, 410x1, 315x9,8,6,6 @3min

Supplemental Bench = 60-sec b/t movements, 90-sec b/t rounds
1-Arm DB Preacher Curl 45x10,9,8,6 superset w/Closegrip Bench 275 4x6

Accessory work = 1-min rest periods
Machine Lateral Raise 120# 3x12
Seated DB Press 75x10,8,8
DB Lateral Raise 40 3x10
Low-to-High Cable Fly 25x10, 20x10

Notes: my bench is coming along nicely and I am back at 220lbs with a decent amount of leanness left over. Ideally I will improve my bench enough to do a paused single with 410-415 without elbow sleeves on or some touch & go doubles north of 400 by the end of December. As I sat up after my final set of closegrip bench, I noticed a cramping sensation in my right mid-abdominal area. It subsided shortly, however, it was certainly not a routine sensation for me.