Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 90

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  1. #891
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    • starting strength seminar june 2021
    • starting strength seminar august 2021
    • starting strength seminar october 2021
    Monday, 12-April 2021: Dynamic Effort Lower
    Weighout: 207lbs, Time: 1420 (00:55)

    Low-Bar Back Squat (no sleeves) 45x10, 132x4, 220x4, belt: 308x3, 396x2, 485x1
    Paused Low-Bar Back Squat, Dynamic Effort: 308+green mini long bands (74lbs at top) x8 sets of 3, on the minute

    Deficit Deadlift 85% of 575: 485 3x3 @2-3min

    Superset 1:
    Lying Cable Face-pull 47.5# 4x12
    Seated Prone-, Wide-Grip Cable Row 70#x10, 80# x10,10,10 @90-sec

    Superset 2:
    Neck Extension 47.5# 3x12
    Neck Flexion 62.5# 3x12 @60-sec

  2. #892
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    Tuesday, 13-April 2021: Conditioning
    Weighout: 206.4lbs, Time: 1130 (00:35)

    Treadmill: 6.2mph x25min (2.57mi); HR 161 bom
    Cool-down: walk 2mph x5min; HR 111bpm

    DB Side Bend 95lbs 3x10 superset w/
    Lying Cable Crunch 42.5# 3x12 @60-sec

  3. #893
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    Wednesday: Heavy-Medium Upper Body
    Weighout: --, Time: 0615 (01:00)

    Warmup: L-,Y-,T- Raise 10lb 2x10 @30-60sec

    Reverse Grip Bench 45x10, 135x5, 225x4, 275x3
    Competition Bench 315x2, 365x1, 305x7@9.5, 275x10@9, 260x9@9.5, 245x9@9.5 @2min

    Incline DB Hammer Curl 60x9, 50x12,10 superset w/
    Seated OH DB Extension 120 3x12 @60-sec b/t movements

    Pec-Deck Machine 105x20, 15, 95x15, 15 superset w/
    Side Raise Machine 70x20, 80x20, 85x20, 20 @60-sec b/t movements

    Treadmill: Light Recovery Jog 5.2mph x6min (0.51mi)

  4. #894
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    Friday, 16-Apr 2021: Max Effort Lower
    Weighout: 206.3lbs, Time 0900 (01:05)

    Low-Bar Squat:
    Bar x10
    135x5
    225x4
    Add Belt: 315x3
    395x2
    485x1
    496x1
    507x1
    493.7x5@10
    478.4x5@9.5

    Low-Bar Squat w/2-sec Pause (bottom)
    451.9x3@9.5
    447.5x3@9
    440.9x3@8.5

    Rear Raise 40x12, 45x10,8, 40x9
    Chin-up 25x8,6,5,5@80-sec

    Ext 55#x10,10,10
    Flex 70#x10,10,10@90-sec

    Treadmill: 20min/1.82mi
    9.6mph
    x400m (160bpm),
    400m (164),
    600m (174),
    600m (179) @3min walk (2mph) between each bout

    End: 129bpm

    Notes: ate my calories yesterday in a 5ht window and fasted 18hrs, then had my regular oatmeal, whey and apple for breakfast today


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  5. #895
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    Saturday, 17-April 2021
    Time: 1330 (07:00)

    Warmup jog 0.4 mi
    Pacer 0.5mi 03:22 (target: 03:27 = 10:211.5-mi)

    Pacer 2 (tailwind): 0.125mi 00:52 (target 00:51.8)

    Pacer 3 (headwind): 0.125mi 00:54 (target 00:51.8)


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  6. #896
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    Sunday, 18-Apr 2021: Medium Upper
    Weighout: --; Time: 1330 (01:05)

    Warmup: prone incline DB L-, Y-, T- Raise 10lb 1x15 ea

    Low Incline DB Bench 30x10, 45x8, 60x6, 80x4, 95x2, 120x10 @9.5

    Band Pull-Apart x10 Superset w/
    Low Incline DB Bench w/Red Band around the back: 75x10, 80x10, 85x10,10 @2min

    1-Arm Cable Preacher Curl 37.5# 4x10 superset w/
    Rope Cable Triceps Kickback 27.5# 4x15

    (Top Half) Side Raise Machine 85 6x20 superset w/ Pec Deck 90x20, 95x15, 80x15, 70x20, 75x15


    Monday, 19-Apr 2021: Dynamic Lower
    Weighout: 210.2lbs, Time: 0605 (01:05)

    Green Band Squat +45x10, +132x5, +220x4, belt: +308x3, +396x1, +330 8x3 on-the-minute

    Deficit Deadlift 507 3x3 @3min

    Lying Cable Face-Pull 42.5# 4x15 superset w/ seated wide-grip cable row 80# 4x12 @2min

    Neck Extension 47.5# x20,18,16 superset w/ Neck Flexion 62.5# 3x20 @60-90sec

    Notes: I was a bit lax on my eating this week; I also had a decent serving of spaghetti last night, I always seem to hold on to extra water afterward. My average of 207.##/ weekly low of 206.## and suddenly jumping to 210.## paints the picture that I need to be a bit more focused.


    Later that day...

    Time: 1745

    Distance Run 2.8mi 00:25:42
    Last edited by SClark08; 04-20-2021 at 08:36 PM.

  7. #897
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    Wednesday, 21 Apr 2021
    Weighout: 210.1lbs, Time: 0605 (01:10)

    Warmup: 1-arm prone/incline DB L-,Y-,T- Raise 1x15 ea

    Flat DB Bench 45x10, 60x8, 75x6, 95x4, 110x2, 130x8@9.5

    Band Pull-Apart x10 superset w/Red Band DB Bench 95 4x8 @2min

    Incline Hammer Curl 55x8, 50x8, 45x8,8 superset w/ OH DB Ext 125 4x8 @60sec b/t movements

    Lean-Away Cable Side Raise 15#x10, 17.5#10,10, 15# 10,10 superset w/ Incline Rev-Grip Cable Cross 42.5# 4x15 @30-45sec b/t movements

    Light Jog: 5.2mph x1.01mi (00:11:40)

  8. #898
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    Thursday, 22-Apr 2021
    Off/No Training


    Friday, 23-Apr 2021; Heavy Lower
    Time: 0700 (01:30)

    Squat (sleeves) 396x2, 486x1@9, 511x3@10, 502.6x3@10, 449px3,3,3@8,9,9.5

    Prone Incline DB Rear Delt Row & Chin-up
    40x15,12,12.10@60 ss w/35x6,6,6,6 @90

    Speed Run(treadmill) 9.6mph: .25, .25, .38, .2, .2, .2 mi @2min rest


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  9. #899
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    Sunday, 25-Apr 2021: Medium Upper
    Weighout: 212.3lbs, Time: 0930 (00:55)

    Warmup: prone L-,Y-,T-Raise 10lb 2x12

    Bosu supported DB Incline 45x10, 65x8, 85x6, 105x4, 130x8@10

    Band pull apart x10 superset w/Banded DB Incline 95x8,8,8,8 @2min

    1-Arm Cable Bayesian Curl 22.5# 4x12 superset w/Cable Triceps Kickback 30# 12,12,10,10 @60-sec

    Top-half Side Raise Machine 90 20,20,18,16,15 superset w/1-Arm Pec Deck 95 4x15 @60-sec

    Notes: crawfish broil yesterday. Shit 4 times so far. Feeling heavy


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  10. #900
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    starting strength coach development program
    Monday, 26-April 2021: Medium Lower
    Weighout: --lbs, Time: 1100 (01:05)

    Front Squat bar x10, 132x5, 220x4, belt: 308x3, 396x1, 317.5lbs/144kg 3x6@8 @3min
    Deficit Deadlift (DOHHG) 494lbs/224kg 3x4@8 @3min
    Lying Cable Face-Pull 42.5# x20,20,20,15 superset w/Seated Pronated-Grip Cable Row (to sternum) 90# x10,8,8,6 @90-sec
    Neck Extension 42.# x25,20,20 superset w/Neck Flexion 52.5# 3x25 @60-sec

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