Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 78

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  1. #771
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Thursday, 20-Aug 20
    Weighout: 220.2lbs, Time: 1030 (00:57)

    Standing DB Press 40x10, 50x8, 60x6, 70x4, 80x2
    Seated DB Press 75x3x10@2-3min
    Incline DB Bench 85x12, 90x12,10@2-3min
    Flat DB Bench 105x8*, 100x10*,8* (started having some pain in my rear shoulder)
    DB Upright Row 45x12, 40x15,15@90-sec
    Lying Cable Side Raise 27.5# x8, 20# x15,12@90-sec
    Lying Cable Bar 21 Curl 65# 7/7/7, 70# 7/7/7, 72.5# 7/7/7* @1-2min
    Cable Triceps Rope Pressdown 72.5# x15, 80# x15, 85# x12

  2. #772
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    Friday, 21 Aug 20
    Weighout: 219.5lbs, Time: 1030 (00:56)

    Deadlift DOHHG 135x5, 220x3, 308.5x2, 396.8x1, 485x1, 529.1x1, 551.16x1, 573.2x1, 529.1x4, 485x6
    Pullup 45x8,8,8
    Leg Press 205 each side 4x12
    Rear Delt Machine (1.5-rep method) x20,15,15,15


    Monday, 24-Aug 2020
    Weighout: ---, Time: 1410 (00:57)

    Squat 45x10, 135x5, 220x4, 308x3, 396x2, 485x1, 507x1, 529x1, 551x1, 441x5x5
    Inverted Ring Fly (rear delts) 3x10 superset w/ Barbell Row 198.5 3x8
    GHR (body weight) 3x12
    Ab Wheel (body weight) x30 reps

  3. #773
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    Default Samuel Clark, Intermediate Training Log

    Tuesday, 25-Aug 2020
    Weighout: 219lbs, Time: 1030 (00:57)

    Incline DB Bench 50x10, 65x8, 80x6, 95x4, 75x8,80x8,8 @2-3min
    Incline DB Fly 1.5rep method: 50x12,12,12,12 @90-sec
    Flat DB Bench 100x10, 105x8, 100x10 @2-3min
    Machine Barbell Curl 21 x3 sets @2min
    Machine Side Raise 4x10-12 @90-sec
    Seated DB OH Ext 125 3x12 @2min


    Thursday, 27-Aug 2020
    Weighout: 219.6lbs, Time: 1045 (01:00)

    Deadlift DOHHG 45x10, 155x5, 265x4, 375x3, belt 485x2, 535x1, 602x1, Straps 535x6, 490x6 @3min
    Pullup 45x7,7,7,5+1+1 @2-3min
    Hack Squat 205/side x12, 215/side x12,12,12 @2min
    Rear Delt Machine 115 x15 (1.5 rep method), 115,120,125 x21-method @90sec
    Last edited by SClark08; 08-29-2020 at 08:01 AM.

  4. #774
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    Friday, 28-Aug 2020
    Weighout: 219.6lbs, Time: 0615 (01:02)

    Clean & Press 45x10, 135x5, 185x4, 205x3, 220x3@9.5, 176x8,8,8,8@2-3min

    Reverse Curl 75x4x10 superset w/
    CG Incline Bench 200x6, 185x6, 176x6

    DB Curl 45x8, 35x8,7+6 hammer curls superset w/ Dip 100 3x10

    Upright row 75x20,15,15,15

  5. #775
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    Monday, 31-Aug 20
    Wehgouht: 219.2lbs, Time: 0615 (01:01)

    Squat 550x1, 450x5x5
    GHR BWx15,15
    Incline Rear Lateral 40x10,10,10,10 superset w/Seated High Cable Row 140x4x10


    Tuesday, 1-Sep 20
    Weighout: 218.8lbs, Time: 1430 (00:50)

    Incline DB Bench 55x10,70x8, 85x6,100x4, 75x4x12 @2min
    Incline DB Bench (21-rep method) 50x4x7-7-7 @2min
    Incline DB Curl 30 x3x12 superset w/
    CG Incline Bench 205x8, 185x8,8 @1min b/t each
    Hammer Curl 70x10, 65x9, 60x8, 55x8 superset w/
    Dip 100x10,10,6, 90x8 @90-sec
    High Cable Fly 25x20, 30x15,12,10 @60-90sec

  6. #776
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    Thursday, 3-Sep 2020
    Weighout: 221lbs, Time: 0615 (01:00)

    Deadlift 45x10, 155x4, 265x3, 375x2, 485x1, 530x1, 573x1, 617xMiss @ knees, 545x3, 492x5@8.5

    Leg Press +215lbs 5x12

    Prone-grip Lat pulldown 120x15, 130x15, 140x12,12

    Rear delt machine 120 2x12 (1.5 rep method), 3x7-7-7 (21 method)

  7. #777
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    Friday, 4-Sep 2020
    Weighout: , Time: varies

    DB Press
    Side Raise
    Machine Side Raise
    Low Cable Fly
    Cable 21 curl
    Oh Tri Ext

    Later

    Paused Bench singles 385,375,380,380,375
    Slingshot doubles 395,400,405, 410x1

    Tuesday, 8-Sep 2020
    Weighout: 221lbs, TIme: 0620 (01:00)

    Incline DB Bench 50x10, 65x8, 80x6, 95x4, 80x4x10@2min
    Low-to-High Cable Fly 25x4x10 @90sec
    Low Cable Hammer Curl 72.5# 4x10 superset w/ Dip 90x10,10,10,8 @1min b/t each
    Machine Press 130# 4x10@90sec
    Side Raise Machine (1.5 rep method) 100x10,8, 90x9,9@60sec
    Preacher Curl Machine 6# x12,12,10,9
    Rope Pressdown 70x4x10 @60Se

  8. #778
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    Thursday, 10-Sep 20

    CG Incline
    DB Press
    DB Side Raise
    Machine Side Raise
    Low Face Pull
    Low to High Cable Fly


    Friday, 11-Sep 20

    Seated Row & DB Rear Lateral
    High Cable Face Pull & D-Handle Pulldown
    Incline Rear Lateral
    Rear Lateral Machine


    Monday, 14-Sep 20
    Time: 0610 (00:45)

    Deload Week

    Incline Bench 205x3, 220x1, 265x1, 285x1, paused 235x4x4
    Barbell Curl 115 3x8 superset w/ CG Bench 285x5, 280x6, 275x6
    Incline Rear Lateral 40 x10,10,8,8 superset w/Side Raise 35x10,8,8

  9. #779
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    Deload Week

    Tuesday, 15-Sep 20
    50min

    Squat 545x1, 460x4x3
    Barbell Row 243x2x10
    RDL 330x2x5


    Thursday, 17-Sep 20
    45 min

    Clean & Press 205x3, 220x2,
    Clean & Push Press 265x3x2
    Clean & Press 205x5x3

    1-Arm Preacher Curl 35x10, 40x10,10 superset w/
    Dip 135 x3x5

    Side Raise 35 3x10
    Upright Row 135x3x10


    Friday, 18-Sep 20
    42 min

    High Bar Squat 405x2, 330x3x8
    GHR 2x15 superset w/Chest to Bar Chinup 2x10
    Backext 2x15 superset w/ring rear fly 3x10

  10. #780
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    starting strength coach development program
    Program Update (21-Sep 20):
    *Adding another 4-6 weeks of hypertrophy training*
    **Then maintenance through my PCS**
    ***Short 4-6 week Strength block when settled in country***
    ****Strength/Fatloss Cycle for 16-20 weeks****
    *****Conditioning, Strength, & Power Block following*****
    Current Status after deload week: 216.5lbs (down from 222); strength seems to be less than 5% loss

    Monday, 21-Sep 2020
    Weighout: 216.5lbs, Time: 0605 (00:55)

    Controlled Eccentric Bench 315x3, 365x2, 275x3x8@2-3min

    Seated DB Press (w/overhead reach) 65 3x10@2min
    Seated Side Raise 25x3x12@90sec

    Incline DB Fly 50 3x12@90sec

    EZ bar pullover +25lb/side 3x10@90sec
    Rope Pressdown 70# x10,8, 60# x10,8@90sec

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