Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 75

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  1. #741
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Tuesday, 16-June 2020
    Bodyweight: ???, Time: 2015 (00:30)

    Neck Extension 30lbs x25,15,12
    Superset w/Neck Flexion 30lbs x25,25,25 (minimal rest)

    Sled Pull (quads) 6x15m @2 Stones, walk down & back for rest
    Sled Push (hams) 5x25m @2 Stones, walk down & back for rest

  2. #742
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    Wednesday, 17-June 2020
    Weighout: ???, Time: 0605 (01:05)

    Clean & Strict Press 45x10, 135x5, 160x4, 180x3, 205x2, 220x1

    Giant Set
    Bent Lateral (1.5-Rep Method) 40x3x12
    Weighted Chin-up (dead hang) 70x6,6,5
    Clean & Press 156.1x8, 160.5x8, 167.25x9

    Deadlift 308x1, 405x1, 500x1, 558x1, 405.86x8

    Incline DB Curl 40x10,10,9
    Superset w/ EZ-Bar Incline Extension 105x12, 115x12, 120x12

    Weighted Ab Wheel/Roll-out 45 x2x10
    Superset w/DB Side Raise (1.5-Rep Method) 35x12,12

  3. #743
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    Friday, 19-June 2020
    Time: 0610 (01:05)

    Bent Lateral 40 3x12
    KB 1-Arm Row 90 3x8
    Incline 245x1, 178x8,8,8

    Front Squat 290 x3x8
    RDL 290 3x8



    Saturday, 20-June 2020
    Time: 1400 (00:30:14)

    Light Jog: 3.36 mi


    Monday, 22-June 2020
    Weighout: ???, Time: 0610 (01:10)

    Squat 45x10, 135x5, 225x4, 315x3, 405x2, 450x1, 467x1, 485x1, 379x3x8 @2-3min

    Bench 135x10, 225x4, 315x3, 335x1, 356x1, 368x1,

    Bent Rear Lateral 40 4x12
    Barbell Row 289 4x6
    Bench 279x8,8,8 @2-3 min

    Cable Fly 25x20, 30x20, 32.5x15,15 @60-90sec
    Last edited by SClark08; 06-22-2020 at 07:58 AM.

  4. #744
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    Tuesday, 23-June 20

    Tabata: 20-on/10-off x rounds
    Clap pushup & 10lb sledge hammer
    1 mile jog @ 8:30 pace


    Wednesday, 24-June 20

    RDL 315x3x8

    Incline Rear Lateral 40 4x12
    Weighted Chin-up 70 4x4
    Clean & Press 227.46x1, 194x8,8,9

    Upright Row 135 3x10
    Leaning top-half side raise 25 3x12


    Friday, 26-June 20

    Front Squat 360x1, 305x8,8,8

    Reverse Curl 90x8,8,8
    CG Incline Bench 275x1, 194x8,8,8

    Deadlift 570x1, 420x10

    Incline DB Curl 35x15m 40x10,8
    Dips 90 10,10,12

  5. #745
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    Saturday, 27-June 2020

    Light jog: 2.8mi 00:25:18

  6. #746
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    Monday, 29-June 2020
    Time: 0615 (01:01)

    Squat 485x1, 385x8,8,8@2-3min

    Clean & press 220x1, 230x1

    Chin-up 70 3x6
    Superset w/clean & press 170x8,8,8 @2min

    KB Side Raise 20lbs 3x20
    Superset w/upright row 135x3x6 @90sec

  7. #747
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    Tuesday, 30-June 2020
    Time: 0615 (00:48)

    Bench 45x10, 135x5, 225x4, 315x3, 355x2,

    Giant Set:
    Bent Rear DB Lateral 40x20,20,17,15
    Barbell Row (brief static contract at top of rep) 220x8,8,8
    Bench 285x8,8,8

    Superset:
    Barbell Curl 90x10,10,10,10
    Dip 100x10,10,8, 90x10

    Low-to-high cable fly (drop set): 30x10-25x5-20x5-15x5-10x10

  8. #748
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    Wednesday, 1-Jul 2020

    Squat 485x1, 392, 395, 397x8
    Clean & Press 232x1, 173.9, 176, 178.5 x8
    KB Side Raise 20lbs x25,20,20 superset w/ Upright Row 138x8,8,8


    Thursday, 2-Jul 2020

    Bench 45x10, 10, 135x5, 225x4, 315x3, 290x8,8,8
    Superset w/rear lateral 40 3x20

    Deadlift 575x1, 425x8

    Closegrip Incline 201x6,6,6,6 superset w/ incline DB curl 40x 14, 11, 10, 8

    Pec Deck (Drop set) 100-85-70-55 x20-10-10-20


    notes: I am fried. not getting enough sleep and the lack of days off in between has been rough. I did this to account for gym closures this friday and next monday. I will repeat this schedule next week (Tues-Fri). Then hopefully settle into a MT,RF schedule.

  9. #749
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    Friday, 3-Jul 2020

    Jog 2.5mi 22:40


    Monday, 6-July 2020
    Time: 0610 (1:05)

    Squat 405x2, 485x1, 405x3x8@3min

    Clean & Press 201x2, 235xMiss

    Chin-up 70 4x5 superset w/clean & press 180.5x3x8 @60-sec b/t movements

    Side raise 25 4x15 @60-sec

  10. #750
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    starting strength coach development program
    Tuesday, 7-Jul 2020
    Weighout: 210lbs, Time: 0610 (01:04)

    Bench 315x3, 360x1, 300x4x6
    Rear Lateral 40x4x20
    Row 268x4x6

    BB Curl 90x12,10,10,12
    Dips 100x4x10

    Fly 25x20-20x10-15x10-10x20

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