Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 74

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Thread: Samuel Clark, Intermediate Training Log

  1. #731
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Wednesday, 11-Mar 2020
    Weighout: 213.1lbs, Time: 1315 (00:51)

    Front Squat 45x10*, 135x5, 220x4, 135x10,10,10 superset w/ Roman Chair Mason Twist 45 3x12/side
    DOHHG Snatch Grip RDL 135 3x10 superset w/Pull-up 70 3x6
    Prowler 4x30m +135lbs

    Notes: pulled my right adductor on my first warmup set of front squat. I had grand visions for this session, however, weightloss, poor hydration, and whatthefuckelse had other plans.

  2. #732
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    Thursday, 12-Mar 2020

    Press 235x1, 185,190,195x8
    Pull-up 70 3x6

    Seated side raise 30 3x12

    DB Press 90 3x8-10

    CG incline 205 3x6-8 w/inc dB curl 30 3x10-12

    Dip 135x8,8,7 w/rope hammer curl 3x12

    Cable Side raise 3x12


    Sunday, 15 Mar 2020
    Weighout 213.8

    Squat 530x1, 455,460,465x5

    Row 275x8,8,8 w/snatch grip RDL 220 3x8 w/ prowler +135 4x30m

  3. #733
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    Monday, 16-Mar 20
    Weighout: 213.9lbs, Time: 1945 (00:55)

    Incline 275x2, 295x1, 235,240,245x8 superset w/ seated rope face pull 85# 3x12 @3-min
    Pec Deck 130# 4x12 @2-min
    Inc Rear Lateral 65 3x12 w/Inc DB Bench 80 3x12 @2min
    CG Preacher Curl bar+50lbs 12,10,10,7 w/ OH DB Ext 125 4x10

  4. #734
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    Wednesday, 18-Mar 20
    Weighout: 213.8lbs, Time: 1945 (00:55)

    Paused Squat 405x2, 485x1, 415x5,420x5,5 w/pull-up 80x3x5

    Deficit deadlift 485,493,500x5 w/KB side bend 90x3x10/side w/prowler pull +155x3x30m

  5. #735
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    Thursday, 19-Mar 20
    Weighout: 213.8lbs, Time: 1400 (01:07)

    Clean & Press 185x4, 205x3, 225x2, 245xX, 190x8, 195x6,6, 200x4
    Seated Side Raise 30 3x12
    DB Press 80 2x10
    Inc DB Curl 30x12,12,35x12 w/CG Incline Bench 210x8,6, 205x8
    Cable Hammer Curl 72.5# 3x10 w/Dips 135x6,6,6
    Cable Side Raise 15# 2x12
    Db Side Raise 35x10-30x8-25x6-20x10


    Friday, 20-mar 20
    Weighout: 212.1lbs, Time: 1200 (00:26)

    Indoor Track: 2.775mi/27.75laps 00:26:00; moderate effort

  6. #736
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    Sunday, 22-Mar 2020
    Weighout ?? Time: 1430 (01:01)

    Giant set: 1-1.5min b/t movements
    Squat (no belt, no shoes; kg) 20x10, 60x5, 100x4, 140x3, 180x2, 220x1, 187x4x5

    Pull-up 32x4x5

    Press 20x10, 60x5, 80x3, 100x2, 87x4x5

    Superset:
    Incline DB Curl 16x12,12,10
    Dip 60x3x8

    Seated DB rear lateral 20x3x15

    Standing Side Raise 16x3x10

    Notes: grabbed the wrong set of keys on my way out of the house; couldnít access my locker to gear up today. No squat shows, belt, wrist wraps, or elbow sleeves. But I didnít let that get me down. Fortunately I was only working with 75% today.

  7. #737
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    Monday, 23-Mar 2020
    Weighout: 214lbs, Time: 1305 (01:02)

    Incline 265x2, 278x1, 291x1, 236x4x6
    Row DOHHG 243x4x10 @1-1.5min

    Reverse Curl 89x3x10
    CG Bench 230x3x10 @1min

    Deficit Deadlift DOHHG 456.5x4x4
    Ab Wheel +45x4*,8*,-,-
    Prowler Pull +145x4x30m
    Walk 110m @2-3min

    Notes: my left calf cramped during roll-outs to the point where I could not unbend my knee. I slowed down for the second set and made it a little further. I scrapped them for the last two rounds. Next week Iíll try sliding this session to Tuesday to allow more recovery between squatting and pulling to see if that helps. Iíve been drinking more water and peeing a lot too. I could just be sodium deficient

    Wednesday, 25-Mar 20

    Paused Squat 405x2, 495x1, 405x3x5
    GHR 45x3x10
    Seated DB Press 80,85,90x8-10
    Incline rear Lateral 70x3x12
    Side Raise 40x4x10

    Friday, 27-Mar 20

    No gym

    Lying band fly 50,30,30,30,30 w/band curl 25,15,15,15

    Band push-up 15,10,10,10,10,10

    Band OH triceps 4x15

    Jog 3.5mi ~00:30:30

  8. #738
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    Sunday, 29-Mar 2020
    Time: 1315 (01:00)

    Band Press ~120lbs 3x20 superset w/P-grip chin-up 3x12@2min

    Band Squat ~120lbs 3x20 superset w/Bulgarian Split Squat 30lbs 2x20/leg @2min

    Band upright row ~120lbs 3x15@1min

    Band seated side raise ~60lbs 3x10-12@1min

    Kettlebell side raise 2x 15x20+25x15@3min

    Prowler backward pull ~230lbs 4x30m@2min


    YouTube

  9. #739
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    Monday, 30-Mar 20
    Time: 2000 (01:08)

    Band Good Morning 3x30 w/Dips 30,25,25

    Incline band press 3x30 w/ inverted rows 3x20

    Band pull apart 3x30 w/band fly 3x30

    Jog x20min

  10. #740
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    starting strength coach development program
    FIRST TRAINING SESSION IN THREE MONTHS

    Monday, 15-June 2020
    Bodyweight: ???, Time: 0615 (01:00)

    Bench 45x10, 135x5, 225x4, 275x3, 315x2, 345x1, 357x1

    Giant Set:
    Bent Lateral (1.5-Rep) 40x12,12,12
    Row 245x7,8, 268x8
    Bench 245x8, 255x8, 268x8

    Squat 135x5, 225x4, 275x3, 315x2, 405x2, 450x1, 468x1, 335x8, 343.5x8, 357x8

    Notes: ran short on time; my ID card would not open the door & I had to stop and execute as Zoom meeting for the boss. I'll pick up the support work over lunch, later.


    LATER THAT DAY...

    1405 CST (00:30)

    Flat Band Fly (1.5-Rep Method) 3x10
    Superset w/ Top-Half Side Raise 15lbs 3x12 @1-2min

    Lying Band Barbell 21's Curl (doubled red bands): 3x7-full + 7-bottom half + 7-top half
    Superset w/ Dips 45lbs + Orange Band x8,8,14 @1min b/t movements
    Last edited by SClark08; 06-15-2020 at 01:51 PM. Reason: PM session complete

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