Samuel Clark, Intermediate Training Log

[SClark08]

Friday, 3-Jan 2020
Weighout 221.5lbs, 01:08

Front Squat 352 3x5 superset w/ box jump x3

Incline 290x1, 245 4x6

GHR 45 3x8

Dip 180 5x3 superset w/P-grip Chin 90 5x3


Sunday, 5-Jan 2020
Weighout ??, 01:15

Squat 530x1, 465 3x5
Push Press 240 4,5,5
Clean & Press 205 5x3 superset w/ chin-up 80 4x5
Rear Lateral 35 3x12 SS w/Lateral 35 3x10 SS w/Seated DB Press 35 3x10

[SClark08]

Monday, 6-Jan 2020
Weighout: 221.5lbs, Time: 00:55

Farmer Walk 456x70',70',50',20',50',20'
Incline Treadmill Walk 3.5% x30min @ 3.7mph



Tuesday, 7-Jan 2020
Weighin: 222.1lbs, Weighout: 221.5lbs, Time: 00:56

RDL bar x10
Deadlift 135x5, 225x4, 315x3
2" Deficit Deadlift (DOHHG) belt: 405x2, 496x 5@8, 5x8.5, 5x9

Bench (belt only/no elbow sleeves or wraps) 315x3, 365x2, 397x1, 340x5,5,5, rest 60-sec, superset w/BB Row 340x5,5,5, rest 90-sec

Barbell Curl 125 4x4, rest 60-sec, superset w/Closegrip Bench 323 4x4, rest 90-sec

[SClark08]

Thursday, 9-Jan 2020
Weighout: 218?, Time: 1245 (01:05)

Front Squat 45x10, 135x5, 225x4, 315x3, 393 3x3 @2.5-3min
RDL 393 3x5 @1.5-2min
Incline 45x5, 135x5, 225x4, 295x5x2 @2-3min Superset w/ Ring rear fly 5x8
Reverse BB Curl 40kg 3x10, rest 60-sec, superset w/ Dips 160 x6,6,9, rest 60-sec

Notes: I zeroed and rest the scale multiple times. I had a range of 215.5-220, however, at the clinic with my OCP trousers and boots (roughly 5 extra pounds), I was 222; so I'll assume I weighed around 217-219 lbs.

[SClark08]

Friday, 10-Jan 2020
Weighout: 215.7lbs*, Time: 1300 (00:55)

Farmer Walk 125kgx70', 2x175kgx35', 6x476x35'
Row Erg 25min @ level 9

Notes: assuming the digital scale is calibrated--going to slightly increase calories to maintain bodyweight and strength (hopefully)

[SClark08]

Sunday, 12-Jan 2020
Weighout: 216.2lbs, Time: 1345 (01:10)

Squat 530x1, 515x4,3, 510x3, 505x3,2
Clean & Press 220x1
Clean & Push Press 265 3x3
Clean & Press 220 4x3 superset w/chin-ups 95x5,5,4,4

3-way shoulder raise 40x 10/10/10, 10/8/10, 10/8/10

[SClark08]

Monday, 13-Jan 2020
Weighout: 216.2lbs, Time: 1245 (01:10)

RDL bar x10
Sumo Deadlift (DOHHG) 405x2, 500 3x5
Paused Bench 365x1, 397x1
Tough & Go Bench 380 4x3 superset w/Row 380 4x5
Closegrip Bench 265 x10,10,8 superset w/ BB Curl 95 3x12
Rope Handle Cable Fly (Triple Drop Set) 30x10-25x6-20x5-15x5

[SClark08]

Tuesday, 14-Jan 2020
Weighout: 216.5lbs, Time: 1145 (00:41)

Farmer Walk 6x12m @496lbs 2min rest
Treadmill walk 3.5% incline @3.8mph x16min (1mi)

[SClark08]

Wednesday, 15-Jan 20

Paused Squat 495x1, 405x3x5
DB Press 80x12,12,10
Side Raise 40x3x12
Incline Rear Raise 60x12,10,8-55x8

Friday, 17-Jan20

Incline 315x2, 235x10, 230x10, 225x6+2+1 superset w/GHR 35 3x10

Hammer Curl 85 4x8
Superset w/Dip 180x4x4

High to low cable fly 30x15-25x10-20x10-15x10

[SClark08]

Sunday, 19-Jan 2020
Weighout 216lbs, Time: 00:58:30

Squat 507.5x4,3, 500x3,3
Superset w/Clean & Press 225x5x2

Chin-up 70x3x6 superset w/Inc LTE 125x3x12 superset w/DB Side Raise 45x3x10



Monday, 20-Jan 2020
Weighout 217lbs, Time: 01:00:00

Farmer Walk 501x4x12m, 451x12m
Inc Rear Lateral 60x3x10 superset w/seated cable Facepull 70# 3x10
3.5% Inc Treadmill 3.9mph x15min =1mi

[SClark08]

Tuesday, 21-Jan 2020
Weighout 215lbs, Time: 1145 (01:02)

Paused bench superset w/BB Row 315x3, 365x2

Touch and go bench w/row 331 3x6

Deficit deadlift 507 5,5,4*

BB Curl 130x3,1* & CG bench 330...

Rope pressdown 80#x12, 87.4#x11,10 superset w/DB Curl 55x8,8,8

Inc DB Fly 65x12-60x12-55x8-50x4

Notes: rushed my last set of pulls. Didn’t brace properly and popped my lumbar. Also had some right biceps tenderness. Couldn’t curl. It also interfered with closegrip bench