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  1. #971
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    Default Samuel Clark, Intermediate Training Log

    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    Thanks Bill!

    I’m in my “off season” (or pre-season in rugby terms); I’m doing 1 LSD per week to keep my shins and lower back accustomed to it and, if time permits, some repeat 400/600m at 110% “race pace”.

    I’ve been reading Alex Viada’s work (complete human performance - hybrid athlete). During my “in season” I have a short race-pace (tempo) run, a light recovery run, a speed day, and a distance day. That usually shares space with a 4-day/week upper/lower split.

    It’s difficult to shift our focus from something we had devoted years—and wrapped our identities—into. For me it was chasing numbers on the platform, for you it was distance running. It’s good that we both arrived at the same conclusion—to diversify—before we really needed the new skill set.

    The end of the line for me will somewhat resemble a rugby player’s training style; endurance work, speed work, maximal strength work, and strength-endurance. I think I’ve successfully broken up with the bench press; sure pausing four wheels looks bad ass, but boy being broken and saving my joints for the kids sport practice (soon) is more useful IMHO.


    Today’s shenanigans:

    Monday, 6-Sep 2021
    Weighout: 206.9lbs, Time: 1130 (01:20)

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1, 545x1, 505x3, 485x3,3,3@3-4min

    Clean & Strict Press 45x10, 135x5, 185x3, 205x2, 230x1, 215x3, 205x3,3,3 superset w/
    Weighted Chin-up 90x5,4,4,4 @60-sec b/t movements

    Prone Incline Rear DB Raise 45x12,10,10,10
    Superset w/Standing Side Raise 35x12,12,12,12 @60-sec b/t each

    Training footage: Training 6-Sep 2021 - YouTube

    Notes: disregard the grunting in the video - there was a bro squatting my left-thigh-weight in the corner… My left shoulder is getting more and more achy as my press numbers climb. I may back off and go for reps or revert to bottoms-up kettlebell press for awhile. I’m going to stop flat and incline barbell press completely (unless it’s closegrip). I’ll likely switch to that and do a Dumbbell/hex-press variation as supplements work or on a separate day. Dips haven’t been causing me any grief this time around, but to stay on the conservative side, I may back down and up the rep range on those as well.


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    Last edited by SClark08; 09-06-2021 at 07:37 AM.

  2. #972
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    Tuesday, 7-Sep 2021
    Weighout —, Time: 1645 (01:20)

    RDL DOHHG 135x10, 225x5, 315x3

    Deadlift 405x2, 495x1, 545x1, 595x1, 565x2, 535x2,2 @3min

    Pendlay Row 315x5,5@2min

    Barbell Row 225x10,10@2min

    Hammer Curl 65x15
    Dips 90x15, 115x12,10
    Superset w/DB Curl 45x10,10,10 @60-sec b/t


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  3. #973
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    Default Samuel Clark, Intermediate Training Log

    Wednesday, 8-Sep 2021
    Time: 1700 (00:31)

    General conditioning day:

    35lb ball over shoulder x2min
    66lb KB swing (alternating) 5-4-3-2-1
    Ab Wheel (knees) 7min (7x10)
    Complex: deadlift, Row, RDL, x1 Clean, front squat, Press: bar x6, 135x6,5,4,3,2,1 @2min


    Notes: I’ll be pivoting a little; I have other time constraints, as such I’ll shoot for two gym sessions per week and a few home workouts (probably working on mirror muscles because, why not?). The following is a progression scheme I’ll use for the barbell days (a squat, likely Closegrip Flat or Incline Bench, and deficit pull - because the plates our gym has are too thick for heavy pulling from the floor (caps out at 600); heavy pulls will be on volume squat/press days and heavy squat/press will be on volume pull days; note: this progression assumes you’ve already exhausted a Linear Progression):

    Phase 1: Weekly Progress
    - Monday: Squat 5x5 PR
    - Friday: ME Squat 1x5 (when profess halts, I’ll shift to 2 sets x3, then 2-3 sets x2, and final 5x1)

    Phase 2: Bi-Weekly
    - Mon A: Squat 5x5 PR
    - Fri A: DE Squat 10x2 @ 70%

    - Mon B: Squat 5x3 @90% 5x5 PR (deloading)
    - Fri B: ME Squat 1x5, 2x3, 2-3x2, 5x1

    Phase 3: 3-Wk Rotation
    - Mon A: Squat 5x5 @ 90% 5x5 PR
    - Fri A: ME Box Squat 1x3,2,or 1 + a backoff set

    - Mon B: 5x5 PR
    - Fri: B: ME Pin Squat 1x3,2,or 1 + a backoff set

    - Mon C: DE Squat 10x2 @ 70%
    - Fri C: ME Squat 1x3,2,or 1 + a backoff set

    Phase 4: 2SF1SB
    - Mon A: Squat 3x5 @ 70%
    - Fri A: DE Squat 10x2 @ 60%

    - Mon B: Squat 5x5 PR
    - Fri B: DE Squat 12x2 @ 66%

    - Mon C: Squat 2x5 @ 75%
    - Fri C: DE Squat 8x2 @ 60%

    - Mon D: ME Squat 1x5 (next 2x3, next 2-3x2, finally 5x1)
    - Fri D: DE Squat 10x2 @ 63%

    Phase 5: 3SF1SB
    - Mon A: Squat 4x5 @ 70%
    - Fri A: DE Squat 10x2 @ 60%

    - Mon D: Squat 5x5 @ 90% 5x5 PR
    - Fri D: DE Squat 10x2 @ 66%

    - Mon C: Squat 5x5 PR
    - Fri C: DE Squat 12x2 @ 66%

    - Mon D: Squat 2x5 @ 75%
    - Fri D: DE Squat 8x2 @ 60%

    - Mon E: ME Squat 1x5 (next 2x3, next 2-3x2, finally 5x1)
    - Fri E: DE Squat 10x2 @ 63%


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    Last edited by SClark08; 09-08-2021 at 01:10 PM.

  4. #974
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    Friday, 10-Sep 2021
    Weighout: 206.5lbs, Time: 0725 (01:02)

    Squat (sleeves) 45x10,135x5, 225x4, belt: 315x3, 405x2, 495x1, 515x1, 475x5@8.5

    30* Incline DB Bench 40x10, 60x8, 80x6, 100x4, 120x2, 100x13, 95x10, 85x10 @2min

    45* Incline, Prone Rear DB Raise 35x20,15,12,10,10 @60-sec
    Standing 1-Arm DB Side Raise 20x20,15,12,12,12 @60-sec
    High-Grip Pec Fly Machine 105# x20,15,12,12,12 @60-sec

  5. #975
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    Saturday, 11-Sep 2021
    Weighout —, Time: 1100 (01:00)

    Incline DB Curl 20lbs 5x20@60-sec

    1-Arm overhead DB extension 35lbs 5x20@30-sec b/t sides

    Supinated DB front raise 10lbs 5x15@60-sec

    Jog 20mins

    Notes: pouring one out to 20-years ago; long live the republic.


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  6. #976
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    Monday, 13-Sep 2021
    Weighout: --lbs, Time: 1600 (01:20)

    30* Incline Bench 45x10,10,10, 135x5, 185x4, 225x3, 255x1, 270x1, 290x1, 245x6,6,6,6,6 @2-3min
    Superset w/Horiz Band Pull-Apart & Vertical Band Pull-Apart 4x15 ea.

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 435x5, 425x5,5, 430x5,5

    Weighted Chin-up 25lbs x8,8,8
    Superset w/Weighted Dips 115lbs x8,8,8, 55lbs x15

    Wide- Pronated Grip Scapula Pull-up w/hold 3x10 (body weight)
    Superset w/ Glute/Ham Raise 45lbs 2x8

    Notes: my right hip has been iffy about squatting for the past six weeks; When I move to a shoulder-width stance, I really starts to talk. When I shift my heels about 1/2" to 1" in, my hip quiets down. That and moving my grip in (ring finger on the first ring) -- once my shoulders have sufficiently warmed up -- I am able to achieve a solid bar position and brace. My work-set weights are a good example of this; set 1 = feet and grip too wide; sets 2 & 3 hand and foot placement adjusted; sets 4 & 5, same, however, increased the load because bar speed warranted it.

    Pressing out of a squat rack/with an adjustable bench was significantly better than using a fixed, 45* incline bench. I was actually able to feel stable on the bench, set my shoulders, and utilize a bar-path that accommodates my left shoulder. I'll be progressing 5 sets of 4 to 6 reps on Mondays (adding weight when I reach 5 sets of 6 across) and three sets of Dumbbells on Fridays. The objective with Friday is to improve a 10-rep max to a 15-rep max, followed by two back-off sets. Last week I used 100lbs and achieved 13 reps. Once I get to 100lbs x15, I'll add 5-lbs and start again. For the backdown sets, I just take 5-10% off and shoot for 8-12 reps on each set. I'll likely add some sort of Fly motion to Fridays as well, however, if my shoulder doesn't improve, I'll likely do a dumbbell hex-press or a foot-elevated push-up variation (band resisted) instead; just something to add a little bit of volume to build a pair of rock'n tits.
    Last edited by SClark08; 09-13-2021 at 01:38 PM.

  7. #977
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    Default Samuel Clark, Intermediate Training Log

    Tuesday, 14-Sep 2021
    Time: 1700 (00:40)

    Lacrosse ball pec smash 120-sec/side
    Doorway pec stretch 60-sec/side
    Prone L-Raise 7.5lbs 2x15
    Prone Y-Raise 7.5lbs 2x15
    Prone T-Raise 7.5lbs 2x15
    Bottom up KB press 15lbs 2x15

    Leaning DB Side Raise 15lb 5x20@60-sec
    Prone incline rear Raise 20lb 5x20@60-sec


    Wednesday, 15-Sep 2021
    Time: 1700 (00:55)

    Foam roller glutes and hips 2min/side each
    Couch stretch 2min per side
    DB Zottman Curl 20lbs x15,15,15,12,12@60-sec
    Rope triceps extension 52.5# 15,15,15,12,12@60-sec

    Supinated grip dead hang 4x30sec
    OH triceps stretch with band 60-sec/arm

    Treadmill 4x0.2mi @9.6mph


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    Last edited by SClark08; 09-19-2021 at 10:01 AM.

  8. #978
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    Friday, 17-Sep 2021
    Time: 1630 (00:55)

    Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1, 545x1, 485x5

    Deadlift 225x1, 315x1, 405x1, 495x1, 585x1, 525x5

    Barbell Row 225 4x8@2min

    30* DB Incline 65x10, 100x15, 105x10,6 @2min

    Pec Deck 110x15, 115x15, 110x15, 105x15,15 @60-sec


    Saturday, 18-Sep 2021
    Time: 0800 (00:52)

    Hammer Curl 25x10, 45x10, 65 6x10@60-sec

    Lying DB Extension 35 6x10@60-sec

    Jog 21:45


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  9. #979
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    Default Samuel Clark, Intermediate Training Log

    Monday, 20-Sep 2021
    Weighout: 209.6lbs*, Time: 0900 (01:20)

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 520x1, Paused 405x5,5,5 @3min
    30* Incline Bench 45x10, 135x5, 185x4, 225x3, 265x2, 285x1, 250x6,6,6,6,6 @2-3min

    Superset 1:
    Weighted Chin-up: 27.5 4x8 @90-sec
    Weighted Dip: 125x8,8,8,6@90-sec

    Superset 2:
    Wide, Prone-grip Scapula Pull-up w/hold 2x15
    Glute/Ham Raise 60x2x8 @2min

    Notes: weight with t-shirt, shorts, & socks was 211.6lbs; I am assuming 209.6lbs is approximately my post training weight (including one/pre-training meal). #CitizenKip
    Last edited by SClark08; 09-20-2021 at 04:22 AM.

  10. #980
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    starting strength coach development program
    Tuesday, 21-Sep 2021
    Time: 0545 (00:35)

    Pec Lacross-ball smash x2min/side
    Pec doorway stretch x1min/side
    Prone L-. Y-, & T- Raise 10lbs, 2x12 ea superset w/bottom-up KB press 2x15/side

    Prone Incline Rear Delt Row 45 5x10 @60-sec
    DB Upright Row 45 5x10 @60-sec

    Notes: had to go in and work a shift at the Afghan refugee camp control center. Tomorrow's goal is mostly focused on conditioning, but I'll do some accessory work as a "wARM-up"... Arms. because, I'll be doing. arms.

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