Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 28-July 2020
Weighout -- Time: 0615 (00:52)

Squat 405x2, 485x1, 470x5, 475x5, 480x5 @3min

Bent Lateral 45 3x10 superset w/ BB Row 279x5,5,5 @2min

Elev SLDL 405x1, 470x4,4 @3min

Row Erg Sprint 6x20:80sec @lvl 10 (avg 16 hard pulls in <20-sec)

[SClark08]

Thursday, 30-July 2020
Weighout: 215.5lbs, Time: 0615 (01:08)

Clean & Press 205x2, 220x2, 162.5x12, 165x12, 167.5x10 @3min

Bench 315x2, 360x2, 272x10, 275x10, 277x8 @3min

Incline DB Fly 45x10, 40x10,10

1-arm DB preacher curl 40x12,10,8 superset w/ Incline TE 125x3x10

DB side Raise 35x10-30x8-25x6, 35x10-30x6-25x4, 35x8-30x4-25x4

[SClark08]

Friday, 31-July 2020
Weighout 215.5lbs Time 1105 (00:55)

Squat 405x2, 490x1, 515x1, 535x1, 490x5, 480x4, 470x4,

Deadlift 535x5, 508x5

Rear lateral 40 10,10,10,8 superset W/body weight dead hang Pullup 8,6,4,3

[SClark08]

Monday, 3-Aug 2020
Weighout 217lbs Time: 0945 (01:08)

Bench 315x4, 365x2, 280,285,290x8@3min
Side Raise 35x15,15,12@2min
Seated DB Press 65x10, 70x10, 65x8@2min
1-Arm Preacher Curl 40x8,8,8, 35x8 superset w/ Dip 135x8,8,7@1-min b/t
Side Raise Machine 100x20,15,95x15 @60sec
Low to high cable fly 25x12,20x12,10,15x10-10x10-5x10

[SClark08]

Tuesday, 4-Aug 2020
Time: 0615 (01:05)

Squat 405x2, 485x1, 520x1, 540x1, 495x4, 470x3x4 @3min

Hanging Leg Raise 10,12
Ab Wheel 20kg 6,6
KB Side Bend 70x15,15
Bent Lateral 45 4,10,8,8,8
Barbell Row 283x5,5,5
Elev SLDL 495 2x3

[SClark08]

Thursday, 6-Aug 20

Seated Press 205x2, 155x10,10,9
Inc DB Bench 60x12,12,10
- 1-arm preacher curl 40x8,8,8,8
- OH Tri 120x8,8,8,8
Pec Deck 100? 3x20
Side Raise Machine 85? 3x20

Friday, 7-Aug 20

Pause Squat 405x2, 485x1, 405 3x4
DL 535x3, 515x3
- Rear Delt 25x25,20,15
- Pullup 55x6,6,6

[SClark08]

Monday, 10-Aug 2020

Squat 405x2, 485x1, 507x1, 530x1, 425x4x5 @3min
Pullup 45 3x8 superset w/Clean & Press 220x1, 176x8,8,7 @2min
Seated KB Side Raise 25 3x15@1.5min


Tuesday, 11-Aug 2020
Weighout: 215.2lbs, Time: 0615 (00:51)

DB Bench 40x12, 60x10, 80x8, 100x6, 110x10,10,8@2min
Bent Lateral 40 x15,15,15 superset w/ Row 205x10,8,8 @2min
Rope Hammer Curl 50 3x20 superset w/ Dip 90x12,12,12 @2min
1-Arm Low-to-High Cable Fly 25x10, 15x20,20 @1.5min

[SClark08]

Thursday, 13-Aug 2020
Weighout: 217lbs, Time: 0615 (00:50)

Hack Squat empty x12, +90x10, +180x4x12 @2min
Seated Side Raise 25x3x20 @90sec
Seated DB Press 55x15, 60x15, 65x15 @2-3min
Incline Rear DB Raise 30x3x20 @90sec
Deadlift barx5, 155x2, 265x1, 375x1, 465x1, 535x1

Notes: had a pinch in my mid-back on the right side, so I skipped paused squats and just worked up to a crisp single on the deadlift.

[SClark08]

Friday, 14-Aug 2020
Weigh out: 217lbs, Time: 0615 (00:48)

Closegrip Bench 45x10, 135x5, 225x4, 275x3, 315x2, 245x12, 250x12, 255x10 @2-3min
Incline DB Bench 65x15, 70x15,15 @2min
High-to-low cable fly 25x20, 30x20,20 @1.5min
1-arm DB preacher curl 35x13,10,8 superset w/OH DB tri Ext 120 3x15 @1.5min

[SClark08]

Monday 17 Aug 2020

Clean & Press 205x3, 220x2, 178.5x8,8,7@3min

CG Incline Bench 220x3, 242.5x2, 264.5x1, 200.5x8,8,8 @3min

Spider Curl 40x10,10,8 superset w/ Dip 95x10,10,10 @2min

Incline DB Fly 45x20,15,15@90-sec

Seated Side Raise 25x15,15,10,10@60-sec


Tuesday, 18-Aug 2020
Time: 1055 (00:58)

Squat 405x2, 485x1, 515x1, 535x1, 555x1, 441x5,5,5,5@3min

Incline rear lateral 35x15,15,15 superset w/bent row 205x8,6,6@2min

Hanging leg raise x12,12 superset w/ GHR x15,15