Samuel Clark, Intermediate Training Log

[SClark08]

Wednesday, 12-Feb 2020
Weighout: 214.2lbs, Time: 0930 (00:42)

Block pull 70,120,170,220kgx1

Giant Set 1: 3rounds;
broad jump x3,
block pull 568,574,580x6,
full sit-up x18,
sled drag (quads) 110x30m,
3min rest

Giant set 2: 2rounds;
walking lunge 155x6,
step up 155x6/leg,
airdyne sprint x20-sec
2min rest

Notes: still fighting a cold, I couldn’t breath well by the time I got to sit-ups and the sled drags. Following the airdyne I had a wonderful burning in my chest.

Video of today’s final rounds: YouTube

[SClark08]

Thursday, 13-Feb

Press 225x1

Clean & Press 195,200,205x6 superset w/pull-up 45,47.5,50x6

Seated DB Press 85,90,95x8 superset w/incline rear lateral 50,55,60x10

Hammer curl 80,85,90x8 superset w/dips 135,140,145x8

Side raise 40,45,50x10


Friday, 14-Feb

Indoor track running
5 lap warmup
4x 2laps fast
5 lap cool down


Sunday, 16-Feb

Squat 538x1

Box jumpx2 SS Squat 470x6,475x6,480x5 SS Ab wheel x12,12,12

SLDL 420,425x6 SS GHR 55,60x6, prowler push 110x30mx2


Monday, 17-Feb

Incline 255,260,265x6 SS CS row 170,175,180/side x6

Bench 365x1, 325,330,335x6 SS Facepull 75,80,85#x10

DB Curl 50,55x8, 60x6, 55x8 SS closegrip bench 285,290,295x6

Incline DB bench 95,100,105x8

BW Dip x20,15,15

[SClark08]

Wednesday, 19-Feb 2020
Weighout: 216.6lbs, Time: 1230 (00:40)

Giant Set 1: 3-rounds at 3-3.5min b/t
Broad Jump x3
Block Pull 575,580,585x6
Full Sit-up x18
Prowler Reverse Drag (quads) 110x30m
Walk 125m

Giant Set #2: 2 rounds @3min b/t
Box Jump x3
Walking Lunge 73kg x6/leg
Box Step-up 73kg x6,4/leg
Airdyne Sprint 20,25-sec
Walk 125m

[SClark08]

Thursday, 20-Feb 2020
Weighout: 217.2lbs, Time: 1330 (00:53)

Pullup 47.5,50,52.5,55x5 superset w/
Clean & Press 200x6,6,210x6

Incline Rear Lateral 55x10,65x10,10 superset w/
Seated DB Press 90x8,95x8,8

Hammer Curl 85x8,95x8,8 superset w/ 1-arm Incline DB LTE 50,55,60x8

Lateral Raise 40,45,50x12

[SClark08]

Sunday, 23-Feb 20
Weighout: 217.2lbs, Time: 00:52

Squat 485,540x1, 475,480,485x6@4min

Giant set x2
SLDL 430,435x6
GHR 60,65x6
Ab wheel 45x10,10
Prowler 125,135x30m

[SClark08]

Monday, 24-Feb 20
Weighout: 216.2lbs, Time: 1300 (00:55)

Incline Bench 45x10, 135x5, 185x4, 225x3, 275x1, 260x6,265x6,270x5 superset w/Chest Supported Row 170,180,185/side x6
Closegrip Bench 315x6,320x6,315x6 superset w/1-arm DB Preacher Curl 40,45,50x8
(bottom half x1 + full rep) Incline DB Bench 85 8,6,5
DB Pullover 60x15, 70x15 superset w/(bottom half x2 + full rep) Incline DB Fly 45x6, 40x6

Notes: right elbow is giving me grief -- its difficult to take a bench to the chest; the last inch is practically a drop. Pair that with a tight left lat... I'm feeling twisted

[SClark08]

Wednesday, 26-Feb 20
Weighout: 215.4lbs, Time: 1315 (00:45)

Warmup:
RDL bar x10
DOHHG Snatch Grip Block Pull 70kgx1, 120kgx1, 170kgx1, 220kgx1,

Giant Set 1: x3rounds 3-4min b/t
Broad Jump x3
Block Pull (straps) 585x5, 590x5, 595x5
Cross Situp x16
Sled Drag 135x30m

Giant Set 2: x2rounds 2min b/t
Box Jump x3
Box Step-up 75kg x10/leg
Airdyne Sprint x25-sec


Thursday, 27-Feb 20
Weighout: 218lbs, Time: (00:45)

Pull-up 60x6, 62.5x6, 65x6 Superset w/Clean & Press 205x6, 210x6, 215x6

Incline Rear Lateral 55x12, 60x12, 65x12 superset w/Seated DB Press 90x8, 95x8, 100x8

Incline Hammer Curl 65x8,8,8 superset w/Dips 135x8, 140x7,6

Side Raise 40x12, 45x12, 50x8+2

[SClark08]

Friday, 28-Feb 20
Time: 18.5min

Run: 2 1/8 mi


Sunday, 1 Mar 20
Weighout: 215.8lbs, Time: 55

Giant set 1: 3 rounds @3min
10-sec plank (3 positions)
Box jump x2
Squat 481, 485, 490x5
Cross Sit-up 3x15

Giant Set 2: 2 rounds
Deficit SLDL 455,460x5
GHR 60,65x6
Ab Wheel 55x8,8
Prowler 135x30m


Tuesday, 3-Mar 20
Weighout: 216.4lbs, Time: 55

Incline 275x1, 265x6, 270x6, 275x6@10 superset w/CS Row 180,185,190/side x6
CG Preacher Curl bar +70x8, +75x6, +70x6 superset w/CG Bench 325x5, 320x5, 315x4
Incline DB Fly (x1 bottom half + x1 full rep) 60x10,8,8 superset w/Incline Bench +60x4,3,1
Straight 1-Arm Cable Fly 15# 3x10

[SClark08]

Wednesday, 4-Mar 20
Weighout: 215.4lbs, Time: 0730 (00:45)

Giant Set 1: 3 rounds w/3-min rest
3-Position Plank x10-sec/ea
Broad Jump x3
Block Pull 260kg, 263kg, 266kg x5
Sit-up (elbows to knees) 20,20,10
Prowler Pull +135x30m x4

Giant Set 2: 2 rounds w/2-min rest
Box Jump x3
Box Step-up 76kg x8/leg
Airdyne sprint 20-25sec @73RPM

Notes: woof

[SClark08]

Thursday, 5-Mar 20
Weighout, Time

Clean & Press 225x2, 210x6, 215x5,5 superset w/pullup 70x4x6
Rear lateral 65 3x10 superset w/DB Press 100x3x8
Side Raise 3x12
Dip 135x8,8,7 superset w/ Inc Hammer Curl 60 3x8


Friday, 6-Mar 20
Weighout 213.6, Time 00:25

Jog: 2.5mi on track in 22min


Sunday, 8-Mar 20
Weighout 214.8lbs, Time 1330 (00:58)

Squat 485x1, 510x1, 530x1, 551x1, 455x3x6 superset w/ roman chair twist 45 3x10/side

Giant Set: 3 rounds
BB Row 275 3x8, GHR 60 3x8, Prowler +135 3x30m


Monday, 9-Mar, 20
Weihgout 215.8lbs, Time: 1330 (00:56)

Incline 225x3, 275x2, 225x8, 230x8, 235x8, 240x8, superset w/ cable facepull 70x12, 77.5x12, 85x12,12
High Cable Fly 30x12, 35x12, 30x12,12
Inc Rear Lateral 65 3x10 superset w/ Inc DB 80 3x10
Reverse Preacher Curl 55 4x10 superset w/OH Db Ext 125x10,10,8,8