Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 79

starting strength gym
Page 79 of 80 FirstFirst ... 296977787980 LastLast
Results 781 to 790 of 797

Thread: Samuel Clark, Intermediate Training Log

  1. #781
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Tuesday, 22-Sep 2020
    Weighout: --Time: 0610 (00:55)

    Squat 405x2, 485x1, 396x8, 405x8,8 @3min
    Bent Lateral 40 15,12,12 superset w/
    Seated Cable Hi-Row 160x10,6, 140x8

    Cable Rope Upright Row 15,15,12 @2min

    Lying D-Handle Curl 27.5# 3x10 @90sec
    Seated Cable Concentration Curl 20# 3x10 @60sec

  2. #782
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Thursday - did some stuff
    Friday - did some more stuff

    Monday, 28-Sep 20
    Time: 0610 (00:52)

    Press 220x1, 176.5 x8,8,6
    Squat 485x1, 530x1, 430x8, 419x8, 408x8
    Upright Row 143.5x10,10,10
    DB Curl 45 3x10 superset w/ Dip 115x8,8,8
    KB Side Raise 25 3x15+5RP


    Tuesday, 29-Sep 20
    Weighout: 220.5lbs, Time: 0615 (00:39)

    Row Erg @7 x5min 2:30/500m
    Ring Rear Fly (toes in-line w/mount, top of ring at eye level): 3x20
    Barbell Row 220lbs x7min = 50reps (10 sets of 5 w/30-sec rest)
    Dip Bar Leg Raise x7min = 80reps (sets of 6-10 w/30-sec rest)
    Row Erg @10 4x 20-sec sprint (~1:40/500m)/100-sec slow (~2:30/500m)

  3. #783
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Thursday did some shit
    Friday: more stuff

    Monday, 5-October 2020
    Time: 0615 (01:08)

    Clean and press 220x2, 195x3x5
    Squat 485x1, 463x3x5
    Reverse Curl 88x3x10 superset w/ Dip 135x3x8
    Cable upright row 50# 3x15
    Side raise 35x10+5, 10+5, 5, 25x5+5

  4. #784
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Tuesday, 6-Oct 2020
    Time: 0625 (00:53)

    Warmup Row Erg @10 x2.5min ~2:20/500m

    Cable rear fly 20# 15,15,10+5

    Barbell row 220 5-repsx7min @30-sec = 45

    Parallel bar leg raise 6-8-reps x7min @20-sec = 84

    Circuit: @135lbs x4 rounds, no rest b/t movements
    Deadlift x5
    RDL x5
    Hang Clean x5
    Press x5
    Front squat x5
    90-sec rest

  5. #785
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Wednesday, 7-Oct 20
    Weigh out: 220, Time: 0610 (00:52)

    Bench 310x3, 360x2, 320x3x5@2-3min
    CG Bench 275x6, 265x6,6,6@2min
    Deficit DL DOHHG 485x5
    Cable incline fly 30#x15, 35#x12,10&90-sec
    Cable Bayesian Curl 35 x3x10@90sec

    Notes: tore the callus off of my left thumb today

  6. #786
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Friday, 9-Oct 2020
    Time: 0620 (00:50)

    Hack Squat (per side) empty x10, 45x10, 90x10, 135x3x8,12,16 @2min

    Clean and Press 205x2, 220x10x1@2min

    Incline bench 220 3x8@2min

    GHR 10lbs 3x10@90-sec

  7. #787
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Monday, 12-Oct 2020
    Weighout ?? TIme: 1330 (01:10)

    Dynamic Warmup: Box Jump @30" 5x3 @60sec

    Squat 315x3, 405x2, 441x5,5,5,(5/5)

    Cable Bent Rear Fly 25# 3x15 superset w/
    Barbell Row 220x5, 255x5, 285x(7/5)

    GHR 5kg 2x10, 6, drop plate x4

    Dynamic Interrupt: 30lb medball shoulder/ground x2min

    Barbell Complex: "bear"

    Powerclean
    Front Squat
    Press
    Back Squat
    BTN Press

    6-5-4-3-2-1 reps w/90-sec rest

    Notes: next time I run the bear complex, I will drop 15-sec off of the rest periods as I move through (e.g., 6-reps, 90-sec, 5-reps, 75-sec... 2-reps, 30-sec, 1-rep, complete).

  8. #788
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Tuesday, 13-Oct 2020
    Weigh out 223lbs, Time: 2000 (00:53)

    Bench 275x3, 315x5,5,5,(6/5)
    Closegrip Bench 235x5, 275x5, 310x(5/5)

    DB Press 65x20,14,10@2min

    Incline Cable Fly 30# 2x10

    Lean-away 1-arm Cable Side Raise 20#x15+5, 17.5#x15+5, 15#x15+5 @60-sec

    Baysean Curl 25#x15+5, 30#x8+4, 27.5#x6+3

  9. #789
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    Wednesday, 14-Oct 2020
    Time: 0555 (00:32)

    Hanging knee raise 4x15 mixed with:

    Doubled RED LONG MINI band:
    Neck extend 15,12
    Neck flex 20,20
    Neck left flex 20,20
    Neck right flex 20,20

    Light jog @ approx 85% pace:
    ~1.5mi 00:12:55 (projected 10:58 1.5mile pace)

  10. #790
    Join Date
    Mar 2012
    Location
    North Dakota
    Posts
    855

    Default

    starting strength coach development program
    Thursday, 15-Oct 2020
    Time: 0605 (00:58)

    Dynamic Warmup: KB Swing 50x3, 70x3, 90x3x3 @30-sec
    Deadlift DOH (straps) 45x10, 135x5, 225x5, 315x5, 420x5, 475x5, 540x(5/5) @9.5
    High Cable Facepull 70# 3x15 superset w/Pullup 57.5x5, 62.5x5,5
    KB Pistol Squat 25x8,8,8
    Sled Pull (quads) 145lbs x4 basketball court widths

    Notes: pistols followed by quad dominant sled work blows. Next time I will do pistols in squat shoes; with my flat feet, it was a bitch to maintain my balance throughout each set

Page 79 of 80 FirstFirst ... 296977787980 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •