Samuel Clark, Intermediate Training Log

[SClark08]

Friday, 13-Dec 2019
Weighout: 219.7lbs, Time: 1230 (00:52)

Farmer Walk (Hex Bar ~55lbs): +50kg 2x10m, +100kg 2x10m, +150kg 6x10m @60sec
Ab Wheel +45lbs 7min; 10,8,6,6,4,3,3,3 (43) ~30sec rest b/t
Incline DB High Row 60x12,10,10 @90sec
Row Erg @10 warmup x5min, 5x20:140 sprint/rest, 5min cool down

[SClark08]

Sunday, 15-Dec 2019
Weighout: 220.9lbs, Time: 1300 (01:06)

Squat (thicc sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 530x1, 550x1
Walkout 595x8-sec, 705x5-sec
Squat 495x5x2
Clean & Press 45x10, 135x5, 185x4, 220x3
Clean & Push Press 255x3x3
Clean & Press 220x3,3,3,2
Side Raise (x10), Hang Clean (x8), Standing Press (x10) 3 @40lbs


Monday, 16-Dec 2019
Weighout: 219.3lbs, Time: 1215 (00:36)

Farmer Walk 165x100ft, 275x100ft, 395x6x50ft @60-sec
Air Dyne/Assault Bike 00:01:30 (@45-50 RPM) to 00:00:30 (@65-70 RPM) x10 rounds
Speed Walk x10min

[SClark08]

Tuesday, 17-Dec 2019
Weighout: 218.3lbs, Time: 1145 (01:01)

RDL 45x10
Sumo Deadlift 135x3, 225x3, 315x3, 405x3, belt 495x1, straps 540x5x2 @2min
Paused Bench 45x10, 135x5, 220x4, 310x3, belt 355x2, 395x1, 365x5x2 superset w/Barbell Row 365x5x3 @ 1 min rest b/t movements
BB Curl 120 4x6 superset w/ Closegrip Bench 312x3x5 @ 1-min rest b/t movements

[SClark08]

Wednesday, 18-Dec 19
Weighout: 219.3lbs, Time: 1230 (00:50)

Farmer Walk 275x100ft, 452 6x50ft @1-2min
Incline Rear Lateral 60 3x10 superset w/ High Cable Facepull #70 3x10 @60-sec
Treadmill Interval: 00:01:30 @6mph to 00:00:30 @10mph x5
Treadmill Walk @1.5% incline & 3.5mph x10min
Calf Stretching, x2 knee positions, 2x30-sec per position/foot

Notes: I was shooting for 20-30 seconds during the speed intervals, however, due to the time required to spin up the treadmill, next time I will push the button around 00:01:20-25 to ensure I get a minimum of 20-sec at pace, rather than 15-sec.

[SClark08]

Friday, 20-Dec 19
Weighout: 219.9lbs, Time: 1200 (01:06)

Squat 45x10
Front Squat 135x5, 220x4, belt: 315x3, 352x3, 356.5x3, 360x3, 364.5x3, 370x3
DOHHG RDL 370 3x8
Incline Bench (paused) 45x5, 135x5, 185x4, 220x3, 265x3, 287 5x2
Dip 160 3x5
Hammer Curl 85 4x8

[SClark08]

Sunday, 22-Dec 19
Weighout: 220.5lbs, Time: 1330 (01:23)

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 507x1, 530x1, 551x1,
Walkout 595x10-sec, 706x10-sec
Squat 505x5x2@2.5-3min
Clean & Press 45x10, 135x5, 185x4, 227x2
Clean & Push Press 261x3x3 @2-3min

Superset:
Clean & Press 225x2,2,2,2,1
Rest 60-sec
Chinup 90 x3,3,3,3,3
Rest 60-sec

Giant Set: x3 rounds @ 40lbs
Side Raise 3x10
Hang Clean 3x10
Standing Press 3x10
Rest 1-2min

[SClark08]

Monday, 23-Dec 19
Weighout: 219.5lbs, Time: 1330 (00:35)

Farmer Walk 70ft
75kgx1
125kgx1
175kg x6 @60-sec

Airdyne
6 rounds
45-50rpm x90-sec
65-70rpm x30-sec

Fast walk x10min

[SClark08]

Tuesday, 24-Dec 19
Weighout: 219.7lbs, Time: 1330 (00:57)

RDL 45x10
Deadlift 155x3, 265x3, 375x3, belt 485x1, 545x3, 548x3, 551x3
Row 375x4x3

Paused bench 45x10, 135x5, 225x4, 315x3, 370x2, 390x1, 410x1 (PR),
Touch and go 370x3x3
BB Curl 125x4x6 superset w/ Closegrip bench 320x4x4

[SClark08]

Thursday, 26-Dec ‘19
Weighout 221lbs

Front Squat 315x3, 365,375,385,385,285x3
RDL 375 3x8
Incline 290 3x3
Hammer Curl 90 4x8 superset w/Dips 165x3x5


Friday, 27-Dec ‘19
Weighout 221.3lbs

Farmer walk 400 6x70ft
Row-erg @8 20min

[SClark08]

Monday, 30-Dec2019
Weighout 221.3

Squat 545x1, 515 3,3,4
Clean & push press 265 3x3
Clean & Press 225 5x2 superset chin-up 92.5 5x3
Three way shoulders 45 12/10/10, 10/8/10, 10/8/10

Tuesday, 31-Dec 2019
Weighout 221

Farmer walk 430x70’x6@1-1.5min
Rear Delt Machine 150# 20, 170# 3x10, 150# 15
Walk 2.5%x25min@3.5mph


Wednesday, 1-Jan 2020
Weighout 220 220.5

Deadlift 580x2,2,1,1
Paused bench 365x1, 397x1
Bench 375 5x3 superset Row 375 5x4
BB Curl 105 4x8 superset CG Bench 255 x8,8,6,6,4


Thursday, 2-Jan 2020
Weighout 221.5

Farmer walk 430 70’x7@1-1.5min
Seated Facepull 70# 3x12
Walk 3.5%@3.6mph*25min