Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 91

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Thread: Samuel Clark, Intermediate Training Log

  1. #901
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    • starting strength seminar june 2021
    • starting strength seminar august 2021
    • starting strength seminar october 2021
    Tuesday, 27-April 2012: Long-Distance Run
    Weighout: 208.7lbs, Time: 1130 (00:29)

    Long Slow Distance Run (outside): 3.02mi @00:28:14 (6.4mph)
    Cool-down Walk

    Stretch:
    Calves x2min
    Hamstrings x1.5min
    Quads x30-sec
    IT Band x30-sec

  2. #902
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    Wednesday, 28-April 2021: Heavy Upper
    Weighout: --, Time: 0600 (00:55)

    Prone Incline DB L-Y-T Raise 10 1x15 ea

    Flat DB Bench 140x6@9.5,
    Band Pull-apart x10 superset w/ Flat DB Bench 105x6,6,6,6
    Incline Hammer Curl 50 4x8 superset w/OH DB Ext 125 4x12
    Incline Cable Fly 45# 4x10 superset w/KB side raise 30 5x12
    Recovery Jog 5.2mph x1.0 mi

    Friday, 30-April 2021: Heavy Lower
    Weighout: 209.3lbs, Time: 0605 (01:10)

    Squat (no sleeves) 485x1@10,
    Paused Squat (515*.85=437.#... round up to 200kg/441lbs) 4x3 @8.5,9,9.5,9.5
    Prone Incline DB Rear Delt Row 40 4x12 superset w/ Chin-up 40x6, 45x6,6,6
    Neck Ext 52.5# 3x10 superset w/ Neck Flexion 67.5# 3x10

    Treadmill @9.6mph 3x400m

  3. #903
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    Sunday, 2-May 2021
    Weighout: --lbs, Time: 1300 (01:02)

    Warmup: Prone-, Incline DB L-Y-T- Raise 10lb 1x15ea

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 515x1, 525x1, 485x2,2,2 @2min
    Low Incline DB Bench 60x8, 80x6

    Band Pull-apart x10 superset w/ Low-Incline Band DB Bench 105x6@9, 6@9.5, 6@10

    Hammer Curl 70 4x8 (slow) superset w/DB OH Ext 130 4x8 @60-sec b/t movements

    Top-Half Side Raise Machine 95x20,20,20,20 superset w/ 1-Arm Pec Deck 100x15,15,15 @60-sec

    Note: I was not having a positive response to my previous training paradigm; I have reorganized to allow for daily undulating periodization for my press and squat. I used it years ago to great success - training ADHD took me away from it.

    Sunday is Heavy Squat (top single then doubles @85-90%) and Incline (sets of 4-6 @80-85%); Monday is deadlift triples and fours; Tuesday is conditioning; Wednesday consists of light squat (sets of 6 @75-80%) and incline (sets of 10-12 @70-75%); Thursday is a light jog; Friday is medium squat (sets of 4 @80-85%) and incline (sets of 8 @75-80%). Incline is pretty much all I can get away with now that I've torn my labrum. I cannot press overhead (unless its a 1-arm DB or KB), I can scarcely do Dips (or anything else that entails greater degrees of shoulder extension). Since I am approaching annual fitness testing, running is sprinkled in, as well as high-rep band-resisted push-ups.

  4. #904
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    Monday, 3-May 2021
    Weighout: --lbs, TIme: 0605 (01:05)

    Warmup: bar RDL 1x10
    Deadlift 132x5, 220x4, 308x3, 396x2, belt: 485x1,. 530x1,
    Deficit Deadlift 505 4x3 @2min

    Chin-up 50 4x6 superset w/ Neck Ext 50# 3x12, & Neck Flex 62.5# 3x12 @60-sec

    Prone, Incline DB Rear Delt Fly 40 4x12@90-sec

    Treadmill Speed Work: 400m 9.6mph (171bpm), 2min walk @2mph; 400m 9.7mph (172bpm), walk, 400m 9.8mph (175bpm), 400m 9.9mph (178bpm)


    Tuesday, 4-May 2021
    Weighout: 209.7lbs, Time: 1230 (00:40)

    Distance Run: 3.32mi 00:30:09 (00:09:05 min/mi or 6.61mph)
    Hamstring, Calf, & Quad Static Stretching

  5. #905
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    Wednesday, 5-May 2021
    Weighout: --, Time: 0605 (01:10)

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 425 2x6@3min
    Low Incline DB Bench 60x10, 80x6,
    Red Band Pull-Apart 3x10 superset w/ Red Band Low-Incline DB Bench 85 3x10 @2min
    1-Arm Cable Bayesian Curl 25# 3x12 superset w/ 1-Arm Cable Triceps Kickback 30# 3x12 @60-sec
    1-Arm Lean-Away Cable Side Raise 20# 2x12, 17.5# 2x12 superset w/ Green Band resisted Push-up x20,20,10

  6. #906
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    Okay... fUCk Bayesian (shoulder extension) cable curls. My left forearm hurts and so does my bad shoulder (more slap tear/labrum throbbing).

    I quit you. And I may need an even lower incline... jut canít get a god damn win anymore.


    Sent from my iPhone using Tapatalk

  7. #907
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    Friday, 7-May 2021
    Weighout: 209.9lbs, Time: 1145 (00:55)

    Scapula Pull-ups x10 superset w/
    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 455x4,4,4@3min

    Low (x3 plates) Incline DB Bench 60x5, 80x4, 100x3, 120x3, Red Band+95x8,8,8 superset w/ band pull-apart 3x10

    Seated Cable Row 140x12, 160x12, 180x10 superset w/ GHR 70lbs 3x4

    Lying Cable Face-Pull 50# 3x10 superset w/ 1-Arm Cable Incline Fly 20# 3x12

    Neck Flexion 47.5# 3x20 superset w/ Neck Extension 67.5# 3x20

  8. #908
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    Sunday, 9-May 2021
    Weighout: 210.6lbs, Time 1305 (01:30)

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, superset w/scapula pull-up x15 495x1, 520x1, 530x1, 495x2,2,2

    Low Incline DB Bench 100x4, 120x3, 140x3, superset w/band pull apart x10, 105+Bands 3x8 @8.5

    Hammer curl 70 4x10 superset w/OH DB Ext 130 2x10, elbow pain, OH Cable w/V-handle 65# 2x15

    Top half side raise machine 100 4x20 superset w/1-arm peck deck 105 3x15

    Treadmill: 9.7,9.8,9.9,10mph x0.25mi


    Sent from my iPhone using Tapatalk

  9. #909
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    Monday, 10-May 2021
    Weighout: --lbs, Time: 0605 (00:55)

    RDL bar x12
    Deficit Deadlift 155x5, 265x4, 385x3, belt: 485x2, 494lbs/224kg 4x4@3min
    Weighted Chin-up 60lbs 4x6 superset w/ Neck Ext 57.5# 3x12 & Neck Flexion 70# 3x12 @60-sec
    Prone Incline DB Rear Delt Row 40lbs x15,15,12,15@90-sec

    Notes: I've been drinking more frequently and taking wide liberties with my diet; I need to rein it in a little bit. I have been making solid progress lately, that may slow as a result, however, I am committed to getting lighter/leaner, and fitter. Pounds on the bar will not keep brining me paychecks.

  10. #910
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    starting strength coach development program
    Tuesday, 4-May 2021
    Weighout: 209.7lbs, Time: 1145 (00:44)

    Distance Run: 3.32mi 00:29:36 (00:08:55 min/mi or 6.73mph)
    Hamstring, Calf, Quad, & IT-Band Static Stretching

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