Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 3-Dec 2020
Weighout: 215lbs, Time: 1120 (00:45)

Paused Squat (no sleeves) 410 4x4
PBN 152 3x6
1-Arm Cable Side Raise 25# 3x10
Seated Cable Face Pull 62.5# x15, 70# 2x12

[SClark08]

Friday, 4-Dec 2020
Weighout: 215.2lbs, Time: 0610 (00:55)

Incline Bench 45x15, 135x8, 175x5, 220x2, 271x3x4, 220x10+6
Block Pull 485x1, 573x5
RDL 330x2x6
Cable Curl 40# 4x8 superset w/ Dip 150x3x5, 75x15, Bodyweight x20

[SClark08]

Saturday, 5-Dec 2020
Weighout: 214.4lbs, Time: 1100 (00:45)

Warmup: Airdyne x5min

Chin-up +45lbs x7min (36)

2min break

Ab Wheel +45lbs x7min (40)
2min break

Row Erometer @8.5/10 avg 2:25.6min/500m x22min (4,550m)

[SClark08]

Monday, 7-Dec 2020
Weighout: 217.2lbs, Time: 0615 (00:55)

Squat (strong sleeves) 485x1,1, 460x3x5 @3min
Clean & Strict Press 205x4,5,5 @3min
Incline Rear Lateral 45 3x10 superset w/
BB Upright Row 145x3x8 @2min

[SClark08]

Tuesday, 08-Dec 2020
Weighout: 214.4lbs, Time: 1300 (01:00)

Warmup Complex: RDL, BB Row, Clean, Cuban Press, Snatch-Squat bar x10 each

Warmup: Snatch 90x3, 135x3, 175x3, 200x3

Clean 220x3, 226.5x3, 233x3, 242.5x3, 249x3, 247x3, 220x1+ strict press x1

Closegrip Bench 315x6, 320x6,6, 275x8-60-sec rest-+4

EZ Bar Curl 120 3x6 superset w/High Incline Triceps Extension 120 3x10 @60-sec b/t movements

Notes: Starting Monday this week, I have been supplementing with 5g Fish oil (1500mg EFA), 4g CLA (divided), 200mg Caffeine (first thing in the mooring (in addition to 24oz french press coffee). For whatever reason, I have been less dehydrated (clear pee) and having to pee more often, yet I have not increased my water intake beyond an 8oz glass in the morning and a 16oz glass with dinner.

[SClark08]

Wednesday, 9-Dec 2020
Weighout: 216.6lbs, Time: 0615 (00:50)

Warmup: Airdyne x5min

Barbell complex barx10 each

Barbell Row 269lbs/122kg 7min (38)
Hanging Leg Raise x7min (70)
Row Erg 10/10 5min @2:35/500m, 6x 20-sec @1:50/500m to 100-sec @2:30/500m, close out 20mins at 02:25/500m

Notes: had pot roast and salted potatoes for dinner the night before. Holding a bit more water explains the increased body weight today.

[SClark08]

Thursday, 10-Dec 20
Weighout: 215.6lbs, Time: 1130 (00:50)

Paused Squat 395x5, 408x5, 415x5

Seated DB Press 90 3x6, 70x12+6
Seated low cable face pull 70# 3x10 superset w/seated side raise 20x3x10


Friday, 11-Dec 20
Weighout: 215.6lbs, Time: 0615 (00:50)

Incline bench 272x2,3,3,3,3, 220x10+5
Seated Cable Curl 40# 4x9 superset w/Dip 150x6,6,6, 75x16, Bodyweight x20+8 close grip push-ups

Notes: wasn’t all that inspired today; felt tired. Skipped SLDL. Incline went poorly; instead of 3x5 I had to settle for a total volume increase over last week. I may be looking at a deload next week.

[SClark08]

Saturday, 12-Dec 2020
Weighout: 214lbs, Time: 1130 (00:45)

Warmup: Airdyne x5min
P-grip chin, chest to bar x7min (44)
2min break
Plank alt shoulder tap x5/side to habdel/deep pushups x5 x7min (x10 rounds)
2min break
Airdyne x20min ~6.4mi

[SClark08]

Monday, 14-Dec 2020
Weighout: 216.7lbs, Time: 0615 (00:55)

Squat (strong sleeves) 315x3, 405x2, 507x1, 465x4*,3,1*

Press 209/95kg x3,1*

Seated Press Machine 205#x6, 210#x6, 215#x6

Side Raise Machine 55# (1.5-Rep) 2x20

Notes: Warmup took 10 minutes to get my left shoulder mobile enough to climb under the bar this morning. I relaxed on the bottom during my first working set and pinched my lumbar. Powered through most of a set, then couldn't get set for a third. Scrapped it and moved on to press, same damn thing; had an involuntary neck twitch while straining through the mid-point and pinched the left side of my neck. Now I cannot turn my head left very well. I went and used the bitch equipment to at least get some blood flowing and not completely waste my re-feed last night. Its true what they say; getting old is a son of a bitch. Looks like I'll be taking a deload this week afterall...

[SClark08]

Tuesday, 15-Dec 2020
Weighout: 214.9lbs, Time: 1220 (00:55)

Bench 315x3, 353x2, 375x1, 397x1, 345x4,4,4

Closegrip Bench 318x3x5 superset w/seated face pull 70# x15,12,12

Barbell Curl 132x4,4,4 superset w/GHR bodyweight 2x20