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Thread: Samuel Clark, Intermediate Training Log

  1. #841
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    • starting strength seminar april 2024
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    Thursday, 14-Jan 2021
    Weighout: 2019.8lbs, Time: 1145 (00:45)

    Paused Squat 44x10, 132x5, 220x4, 308x3, 395x2, 485x1, 428x4, 432x4, 436x4, 441x4 @3min
    GHD Sit-up Straight 2x10, left 5x10, right 5x10 @20-sec (7min total)
    Assault Bike Sprint 3x30-sec w/3min rest ~92RPM, 87RPM, 82RPM, walk a lap

    Note: I will complete tomorrow's training session, re-feed Saturday, then take a moderate diet break (+500-700 calories) for two weeks, then resume weight loss. I ran my current diet numbers this morning; 6-days per week I am consuming 1,950 calories wtih 29% from fat (62g), 27% from carbohydrates (130g), and the remaining 44% from protein (217g). Squat strength and confidence feels great, however, my bench press numbers feel iffy and--with the current state of my left shoulder--my press is flagging pretty hard. The added calories (and one less cardio session) should keep my strength trending upward, give me a couple pound bump in body weight, and allow hormones to reset slightly.

  2. #842
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    Friday, 15-Jan 2021
    Weighout: 210lbs, Time: 0620 (00:50)

    Deadlift 45x10 (RDL), 135x5, 225x4, 315x3, 405x2,
    Dynamic Effort 202kg/445lbs 10x1 OTM
    1-Arm Cable Pulldown x8mins @70# (50-reps per arm)
    Incline Rear DB Raise 40lbs 2x15 @2min
    Cable Rear Raise 20# 2x8 @2min
    Seated Cable Wrist Curl 32.5# 3x15 each side superset w/scapula pullups 3x10

    At PT appointment:
    Thoracic & cervical spine adjustment
    Graston release: left trap, left scapula, left lat, left pec
    Swiss Ball prone 2-arm I-, Y-, & T- DB Raise 5lbs 3x10 each
    Pec Door Stretch 3x30-sec
    Last edited by SClark08; 01-15-2021 at 09:31 AM.

  3. #843
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    Sunday, 17-Jan 2021
    Time: 0630 (01:00)

    Bench 135x5, 225x4, 275x3, 315x2, 365x1, 335x5,5,5,5
    Incline DB Bench 100x10, 90x10, 80x10
    Seated Side Raise 30 3x12
    Cable Side Raise 15# 3x8-10
    Hammer Curl 70 4x12 superset w/ OH rope triceps extension 42.5# 4x12


    Monday, 18-Jan 2021
    Weighout: 211.8lbs, Time: 1020 (0055)

    Squat 485x1, 551x1, 485x4x4
    Ab Wheel x7min (80)
    Row Erg 6x20-sec (w/r=1:5) @level 10


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  4. #844
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    Tuesday, 19-Jan 2021
    Weighout: 212lbs, Time: 1100 (00:35)

    Warmup: PVC Pipe dislocates

    Barbell Row 45x10, 132x5, 220x4, 265x3,
    Band Pull-Apart 6x10 superset w/ Barbell Row 129kg/285lbs 6x6 60-sec rest (straps & belt)

    Prone Inc DB Rear Lateral 40 2x12 superset w/ GHR 25kg/55lbs 2x10
    Prone Inc Rear Cable Fly 15# x15, 20# x15

    Seated Cable Wrist Curl 35# 3x12/side (continuous)


    PT appointment (1430)
    Graston: left trap, left scapula, left lat, left biceps/deltoid, left pec
    Doorway pec stretch 3x30-sec
    Prone Swiss ball I-, Y-, T- raise 3x10 each @6lbs/hand

  5. #845
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    Wednesday, 20-Jan 2021
    Weighout: 212.7lbs, Time: 1200 (00:50)

    Warmup: pvc pipe dislocates, towel internal/external rotation stretch 5x5-sec

    Standing 1-Arm DB Press 30x5, 45x4, 60x3, 75x2
    Seated DB Press (both arms together, sleeves, wrist wraps, bells touch deltoids at bottom, complete scapular upward rotation at top, elbows locked) 80 6x6 @2min
    1-Arm Cable Preacher Curl 40# 3x10,9 rest 60-sec superset w/Dips 170 4x6 rest 60-sec
    Incline Cable Fly 30# 3x15 @2min
    Pec Deck Fly 110# 3x15 @2min

    Notes: left should felt 8/10 at the start, however after the second set of seated press with full upward scapular rotation ("shrugging") the pain went away and I felt pretty solid after.

  6. #846
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    Thursday, 21-Jan 2021
    Weighout: 212.7lbs, Time: 1205 (0:40)

    Graston LEFT: trap, delt/biceps, lat, pec
    Prone Swiss Ball I-, Y-, T-raise 6lbs 3x12 ea

    Paused Squat 45x10, 132x5, 220x4, 308x3, 396x2, 435x4x4 @3min
    GHD X-Sit-up Left x60, Right x60 @20-sec (7min)
    Scapula pull-ups 3x12 @60-sec

  7. #847
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    Default Samuel Clark, Intermediate Training Log

    Friday, 22-Jan 2021
    Weighout: 212.7lbs, Time: 0845 (01:00)

    Deficit Deadlift 520x6, 471x6,6

    1-Arm Lat Pulldown 75# x8min (58/arm)
    Seated Cable Face Pull 55x20,20
    Scapula pull-up 3x12
    Inc Rear DB Lateral 45x10,10
    Wrist curl 40x3x10
    Inc Rear Cable Lateral 20x15,15

    Friday Pulls: Wk 1/4 (22-Jan ?21) - YouTube


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    Last edited by SClark08; 01-22-2021 at 10:02 AM.

  8. #848
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    Sunday, 24-Jan 2021
    Weighout: 215.8lbs, Time: 0730 (01:00)

    Paused Bench Bar x10, 135x5, 225x4, 275x3, 315x2, 365x1
    Touch & Go 340x6,5,4@3min

    Seated DB Press 80x7, 75x7,7

    1-Arm DB Preacher 35x12,12, 40x10 superset w/1-Arm Cable OHT Rope Ext 47.5# 3x10 @60-sec/between movements

    Pec Deck 115x15, 130x12,12 superset w/Machine Side Raise 85x15, 100x12,12

    Notes: just did an 8-day diet break with a refeed on both sides. I’m loaded with sodium and water right now; predicting to end the week around 212. Back on the diet train this week; 6-days under, one day over, and ECA stack. Next Subway, Seated 1-Arm Press (left first) starting at 70lbs for 3 sets of 6-8 reps. DB Preacher will be 40; pec deck 135.


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  9. #849
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    Default Samuel Clark, Intermediate Training Log

    Monday, 25-Jan 2021
    Weighout: 212.1lbs, Time: 0610 (00:55)

    Squat (belt & strong sleeves) Bar x10, 132x5, 220x4, 308x3, 396x2, 485x1, 529x1, 555x1, 491x5,5,5@3-4min

    Hanging Leg Raise x60 (6min)

    Airdyne sprint 3x30-sec w/3min rest 85,81,82 Avg RPM

    Squatting - 25-Jan 2021 - YouTube

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  10. #850
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    starting strength coach development program
    Tuesday, 26-Jan 2021
    Weighout: 209.8lbs, Time: 1205 (00:50)

    Warmup:

    Prone Rotator Cuff Giant Set: 3 rounds x10 each
    - L-Raise 5lbs
    - Y-Raise 5lbs
    - T-Raise 5lbs
    - Pivot Prone 2lbs

    Barbell Row 45x10, 132x5, 220x4, 265x3, 129kg/284.5lbs 3x5@2min
    1-Arm Supinated Lat Pulldown 70# 3x12 superset w/GHR 30kg/66.1lbs 2x8 @90-sec

    Giant Set: 3-rounds
    - Seated Cable Wrist Curl 40# 3x12
    - Incline DB Rear Lateral 45 3x8
    - Pronated Scapula Pull-ups 3x12

    Cool-down:
    - Band Lat Stretch 2x30-sec/arm

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