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Thread: Samuel Clark, Intermediate Training Log

  1. #791
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    • starting strength seminar april 2024
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    Friday, 16-Oct 2020
    Weighout: 221lbs, Time: 0610 (00:55)

    Dynamic Warmup: 20lb Med Ball Vert. Throw 5x3
    Clean & Press 185x5, 210x5, 180x5,5
    Cable Hammer Curl 70# 3x10 superset w/ Dip 115x5, 135x5, 152.5x(8/5)
    Low-Cable Upright Row 50# 3x12
    Pec Deck Fly 120# 3x15

  2. #792
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    Saturday, 17-Oct 2020
    Time: 1515

    Neck Lateral Flex L & R 2x15 ea.
    Neck Extension 2x15
    Neck Flexion 2x25
    Ab Wheel 15,15,10,10
    Band pull-apart 3x20

    Light Jog 2.3mi x00:20:45

  3. #793
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    Monday, 19-Oct 20
    Time: 0615 (01:00)

    Dynamic Warm Up:
    Hip Circle Squat 2x15
    Hip Circle Forward/Back 1x10 each leg
    Box Jump 30" x6x3 @30sec

    Squat 45x5, 135x5, 225x4, 315x3, 405x2, 440x1, 485x(6/5)
    Paused Squat 441x3x2
    Incline Rear Lateral 40 x3x12 superset w/
    Barbell Row (8/5/3) 225x8, 275x5, 309x(4/3)

    Complex:
    RDL
    Hang Clean
    Front Squat
    Press
    Back Squat

    First Round: 6 reps each, 1:30 min rest
    Second: 5 reps, 1:15 min rest
    Third: 4 reps, 1:00 min rest
    Fourth: 3 reps, 00:45 min rest
    Fifth: 2 reps, 00:30 min rest
    Sixth: 1 rep

    Press Behind the Neck 135 3x5 superset w/ GHR 10kg x3x8

  4. #794
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    Tuesday, 20-Oct 2020
    Weighout: 221lbs, Time: 1125 (01:00)

    Bench 45x10, 135x5, 225x4, belt: 315x3, 365x2, 335x(7.5/5)
    Paused Bench 300x3x3
    Closegrip bench 255x8@9.5, 290x5@9.5, 325x3@9.5
    Seated DB Press 70x12, 75x11,10
    Incline Cable Fly 35x10,8,8
    Incline Cable Curl 35x8,8,8
    Cable Side Raise 25x10,10,10+15x5+10x5

  5. #795
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    Wednesday, 21-Oct 2020
    Time: 0600

    Neck Flex 2x20
    Neck Extension 2x15
    Left Neck Flex 2x20
    Right Neck Flex 2x20

    Band Pull Apart 3x20

    Jog 1.5mi

  6. #796
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    Thursday, 22-Oct 2020
    Weighout: 222lbs, Time: 00:54

    Block Pull (mid shin to below the knee) 640x1,1, 595x3
    Cable Face Pull 57.5# 3x15 superset w/Pullup 45x8, 65x5, 80x3
    Pistol Squat 15kg 10,10,8 per leg
    Prowler pull (quads) 155 x four runs (basketball court)


    Friday, 23-Oct 2020
    Weighout: --, Time: 0610 (00:55)

    Clean and Press 220x1 (from the rack), x3 from the floor, 200x3x3 (paused at clavicle)
    Dip 125x8, 145x5, 160x5
    Incline Cable Fly 35# 3x12
    Cable Upright Row 62.5# 3x15
    Cable Hammer Curl (individual ropes, Bayesian) 35# 3x8

  7. #797
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    Monday, 26-Oct 2020
    Weighout: 217.5lbs, Time: 0620 (00:40)

    Dynamic Warmup: Box Jump 3x2

    Squat 45x10, 155x5, 265x4, 353x3, 441x3, 485x3x3
    Barbell Row 265x2x5
    GHR 25 2x8

    Dynamic Interrupt: 30lb Med-Ball to Shoulder x2mins

    Conditioning Complex: 155lbs
    5-reps, 00:01:15 rest, 4-reps. 00:01:00 rest, 3-reps, complete

    RDL
    Hang Clean
    Front Squat
    Press
    Back Squat

  8. #798
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    Tuesday, 27-Oct 2020
    Weighout: 217.7lbs, Time: 0620 (00:40)

    Clean & Press (paused) 205x3x3
    Incline Bench 220x3x8
    Dip 160x3x3 superset w/BB Curl 135x3x3
    DB Side Raise 35x2x8

    Dynamic Interrupt 20lb Med Ball v-throw x70sec

    Row Erg Lv10 20:100-sec x4


    Wednesday, 28-Oct 2020
    Time: 0630

    Band Pullapart 3x20
    Neck Ext 2x20
    Neck Side (R) 2x20
    Neck Side (L) 2x20
    Crunch 9x20

  9. #799
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    Thursday, 29-Oct 20

    5min jog
    Dynamic warmup
    6x cone drill sprint
    10min cool down jog
    Static stretching

    Deadlift 485x1, 515x1, 540x1
    Pull-up 60x3x5
    Pistol squat 2x6
    Sled pull (quad) 155 4x basketball court width


    Friday, 30-Oct 20
    219.6,

    PBN 190x1@10, Press 205x3x3
    Incline 220x2x8
    CG Incline 220x2x5
    Cable Hammer Curl 80# 2x8
    Side Raise 35x2x8 SSw/Bent Lateral 35x2x10


    Saturday, 31-Oct 20

    5min warmup jog
    Complex: 6-reps... 5... 4 @90-sec 135lbs
    Deadlift
    RDL
    Row
    Power Clean
    Front Squat
    Push Press
    Back Squat

    DI: 50lb slam ball to shoulder x2min (34reps)

    Row Erg @7 ~2:39/500m x10min

    Band pull apart 3x22
    Neck flex/ext 80# 2x15-20
    Neck lateral L/R 80# 2x15

    EDIT: I have no idea what weight I used for neck training... it wasn't that though
    Last edited by SClark08; 11-03-2020 at 01:55 PM.

  10. #800
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    starting strength coach development program
    Monday, 2-Nov 2020
    Weighout: 218.5lbs, Time: 00:55

    Reverse Band (Grn) Squat 230kg/507lbs (top) ~410lbs (bottom) 3x5
    Clean & Strict Press 80kg/176lbs 3x6
    Side Raise 35lbs 3x12 superset w/Bent Lateral 40lbs 3x12

    Dynamic Interrupt: 50lb slam-ball to shoulder x2mins

    Circuit: Deadlift, RDL, Barbell Row, x1 Clean, Front Squat 70kg/155lbs 3x5


    Tuesday, 3-Nov 2020
    Weighout: 219.2lbs, Time: 01:05

    BB Row superset w/Bench 140kg/308lbs x3
    BB Row 130kg/286lbs 3x6 superset w/Band (red mini) CG Bench 220+65x6, 232+65x6, 238+65x6
    Deficit Deadlift 186kg/410x6, 192kg/423x6
    Incline Cable Fly 35#x12,10, 32.5#x10
    Barbell Curl 50kg/110lbs 3x8 superset w/ Inc Cable Triceps Ext (Rope) 65#x15, 80#x12, 87.5#x8
    Neck Flex 42.5# 2x15 Superset w/Neck Ext 42.5# 2x15
    Neck Lateral Flex (Left) 42.5# 2x12 superset/ Right 42.5# 2x12



    Thursday, 5-Nov 20

    Hack Squat 4 plates 3x12
    PBN 140x3x6
    Seated DB Press 75x12, 80x8, 75x10
    Inc Rear Lateral 40 3x12
    Sled Rev Pull 1325x 4 basketball court lengths @2min


    Friday, 6-Nov 20

    Pull-up 3x10 superset w/Incline Bench 235 3x6
    GHR 15lbs 2x10
    Seated Cable Hammer Curl ## 3x12
    Dip 125 3x10
    Inc Cable Fly 30# 2x15


    Saturday, 7-Nov 20

    Warmup: complex w/ empty bar
    RDL x6,5,4
    Row x6,5,4
    Hang Snathc x6,5,4
    Overhead Squat x6,5,4
    PBN Thruster x6,5,4

    MetCon: "Fran"

    Weight: 95lbs/Bodyweight

    PBN Thruster 21/15/9
    Chin-up 21/15/9

    Total Time: 00:09:35


    Dynamic Interrupt: 2-min Slam-Ball to Shoulder 50lbs x36

    Steady State: Row Erg @Lvl-8/10 00:02:38/500m x12min (~2220m)


    Monday, 9-Nov 20
    Reverse Band (Grn) Squat 545 (top)/445 (bottom) 4,4,3,2 @3min
    Clean & Press 220x1
    Clean & Push Press 253x3,2
    Clean & Strict Press 196x5,5,5
    Barbell Curl 90x8,8, 112.5x6,6 superset w/ CG Bench 278x6,4, 275x5,5
    Last edited by SClark08; 11-09-2020 at 08:57 AM. Reason: laziness

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