Samuel Clark, Intermediate Training Log

[SClark08]

Wednesday, 22-Sept 2021
Weighout: 205.9lbs, Time: 0730 (00:42)

Warmup: 55lb KB Swing 6,5,4,3,2,1 (per arm, continuous)

Reverse grip Bench 45x10, 135x5, 185x4, 225x3, 275x2
Closegrip bench 225x10,10,205x10,185x8,8@60-sec
Barbell Curl 85x10,10,80x10,75x10,70x10@60-sec
Treadmill: 2.0-9.6mph (build-up) 3x0.3mi @2min walk

[SClark08]

Friday, 24-Sep 2021
Weighout: 207.2lbs, Time: 0755 (01:15)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 520x1, 545x1, 490x5
Paused Squat 440 3x3@3min
Superset w/ Prone-grip Scapula Pull-up 3x12

Rack Pull 585x3,3@3min

Barbell Row 215 3x10@2min

Low Incline DB Bench 70x6, 90x3, 105x15+50% Set: 7

Pec Deck Fly Machine: 110# 12,10,10,10,10,10 @60-sec

Notes: pre-training meal: protein shake, apple, orange, 10oz coffee. Squat: had difficulty getting my shoulders in the correct spot; they loosened up *after* the 5-rep set. Deadlift: last week's pulls were off; I am re-introducing a rotation: wk 1: deficit deadlift, wk 2: deadlift from floor, wk 3: halting deadlift (just above knee), Wk 4: rack pull (just below knee), Wk 5: dynamic effort. Rows: I backed the weight off a bit so I could be a little more strict/deliberate. I am no longer returning the bar to the floor each rep either. My plans are to progress the quantity of sets *down* where the repetitions per set increase; volume essentially will remain the same, however, set density will increase. Example: 6 sets of 8 reps = 48, 5x10 = 50, 4x12 = 48, 3x15 = 45. Low Incline: the goal is to progress a load that I can get 10-reps with until I can achieve 15 repetitions. I then rest 60-seconds and try to get *at least* half as many reps (e.g., 12 reps, 50% set = 6 or more reps, 60-seconds later). Pec Deck: I set the seat all the way to the bottom, and used a supinated grip with a slight forward body-angle. This felt better on the shoulder and let me grove similarly to the low incline press.

P.S., my left shoulder is pissed off again... but I still want to work the press back into my training milieu

[SClark08]

Saturday, 25-Sep 2021
Time: 1200 (01:10)

Pec Smash x2min/side
Pec Stretch x2min/side
Lat Stretch x1min/side
Overhead Triceps Stretch x1min/side
Prone L-, Y-, & T-Raise 10lbs 3x10
Bottom-up KB Press 15lb 3x10 each side
Leaning DB Side Raise 10lbs 5x20 @60-sec
Prone Incline DB Rear Raise (straight arms) 25lbs 5x15 @60-sec
Jog: 00:24:45


Monday, 27-Sep 2021
Time: 1630 (01:10)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1 superset w/wide- prone-grip scapula pull-ups 4x10

525x1, 550x1, 445x5,5,5,5,5 @3-4min

1-Arm Bottom-up KB Press 35lbs x8 right/6 left, 26lbs 6/6, 6/6, 5/5 superset w/band pull-apart 4x20 @2min
Weighted Chin-up 30lbs 3x8 @2min

Prone Incline Rear Lateral 25lbs 3x20 @90-sec


Notes: okay my left shoulder is 7/10 throbbing at rest and doesn't do well with anything in the frontal plane. I am thinking I'll have to get rid of any pressing where my shoulder blades are locked (bench/incline), barbell rows and upright rows aggravate it; heavy deadlifting can create a lever arm... and aggravate it. Heavy dips make it mad too. Biceps and pec pumps congest the insertion and also make it throb... My right hip hasn’t come back up to scratch either; I get to 315 and it starts to flare up. As much as i really don’t want to, I’m going to take some time to focus on hinge pattern and aingle leg work. On the upshot, I can focus on my hinge and add some supplemental pulling volume. For the near future, I am shifting to a Medium-Light-Heavy schedule with the following:

Sunday:
1. Mobility/Soft Tissue

Monday (Medium):
1a. Band Resisted RDL 3x6-8
1b. Split Squat 3x8
2a. (Supine) Chin-up 3x8-10
2b. Strict Press 4x6-8 (lighter, from a rack, & big shrug… if I can stomach it)
3. Overhead Triceps Extension
4. Rear Laterals

Tuesday:
1. Mobility/Soft Tissue
2. Sprint/Tempo Run

Wednesday (Light):
1. Pistol Squat 3x8.
2. Glute/Ham Raise 3x8-10
3a. (Prone) Pull-up 3x8-10
3b. Bottom-up KB Press 3x6-10
4. Ring Inverted Rear Fly

Thursday
1. Mobility/Soft Tissue

Friday (Heavy):
1. Light Squat 3x5 (~60-70%; pain dependent)
2. Stiff-Legged Deadlift 2-3x5
3. Weighted Dip 3x12 (has to be lighter than 8s)
4. 1-Arm DB Row 1x20+
5. Cable Face-pull

Saturday
1. Mobility/Soft Tissue
2. Distance Run 20-30min

[SClark08]

Tuesday, 28-Sep 2021
Weighout: 208.2lbs, Time: 1730 (00:45)

Warmup:
- pec smash 1min/side
- lat smash 1min/side
- hip smash 1min/side
- glute smash 1/min/side

- pec stretch 1min/side
- lat stretch
- hip stretch

Seated L- & Y- Raise 10lb 3x12 each

Treadmill 0.5mi @8.9mph, 2x0.25mi @9.8mph


Wednesday, 29-Sep 2021
Time: 0715 (00:40)

Warmup:
- band pull apart
- internal rotation x2/side
- external rotation x2/side
- hip over/under stretch
- overhead band resisted squat x10

Goblet squat 25,30,35,40,45x5
1-arm bottom-up KB press 5,10,15,20x5

Pistol Squat 35x5,5,5 superset w/1-A BU KB Press 26x6,6,6,6 @90-sec b/t each

Body weight pull-up 3x10
Superset w/ G/HR 50x8,8

Cable facepull 42.5# 3x12 superset w/Press bar 3x10

Notes: only thing that gave my shoulder issue today was the first couple of pull-ups. I took my presses out of the rack—instead of cleaned from the floor. I also used a “floating” rack position. One of this issues may have been my stubbornness/need to have the bar rest on my clavicle between each rep. Limb lengths and brokenness have other plans. Press felt clean and positive. Hips felt good; I may need to bring my stance width in for my back squats; while my hip flexor heals, that may be all I need to do. Too much knees/hips out cueing seems to be creating my problem.

P.s., three months later, I’ll be picking my wife, boys, and dogs up at the airport today.


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[SClark08]

Friday, 1-Oct 2021
Time: 1330 (01:20)

Warmup:
- hip smash 1min/side
- glute smash 1min/side
- couch stretch 1min/side
- squat stretch 1min
- pec stretch 1min/side

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 500x1, 530x1, 545x1, 495x3,3

Push Press (from rack) 185x3, 205x3, 225x3*,3*

SLDL 405x4, 455x6 (straps)

1-Arm DB Row 65x10, 80x10, 95x20

Dips 90x12,12,12

Notes: push press was good up until 225; started pressing out at the top. Hips felt good all the way through squatting. The smash and stretch seems to help considerably. Less exaggerated stance width helps too. Left shoulder seemed to be the limiter for bar placement however.


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[SClark08]

Saturday, 2-Oct 2021
Time: 1530 (01:00)

1-Arm DB Preacher Curl 30x20+3+3+3+2 (Myo; 31)
1-Arm DB OH Extension 35x25+5+5+5+5+4 (Myo; 49)
Seated Side Raise superset w/Seated Rear Lateral 25x15/15+5+5+5+5+4 (Myo; 39)
Jog: 00:28:22


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[SClark08]

Monday, 4-Oct 2021
Time: 1655 (00:55)

Squat (sleeves) bar x5, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1, 545x1, 450x 5x5@3-3.5min

Clean & Press bar x10, 95x5, 135x4, 185x3, 205x1, 225x1, 185x6,6,6,6 @90 sec
superset w/Chin-up 60x6,6,6,6 @90-sec

Notes: hips felt 95%, shoulder felt lije crap all day, but Press felt great


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[SClark08]

Tuesday, 5-Oct 2021
Time: 0715 (00:42)

Alt. 1-Arm KB Swing 35x5, 44x5, 53x5, 6-5-4-3-2-1 @35lbs
DB Curl superset w/Db Hammer Curl 30x15/15, 40x12/10, 10/8, 8/6
Seated Db Side raise superset w/Rear lateral 30x12/10, 12/10, 10/8
Cable Face pull 50# 2x15
Treadmill: 0.32mi @ 9.6,9.7,9.8 mph @2min


Wednesday, 6-Oct 2021
Weighout: 208.6lbs, Time: 1130 (00:36)

Goblet Squat 35x10, 44x8, 53x6

Pistol Squat 35x8,8 superset w/
Dip 95x12,12,12 superset w/
G/HR 55x8,8

Foot-Elevated Ring Push-up 12,12,10
Ring Rear Fly 10,12,10

[SClark08]

Friday, 8-Oct 2021
Time: 1515 (01:00)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 530x1, 500x3,3

Push Press 135x5, 185x3, 205x3, 225x4,4

Deadlift (oly shoes) 405x1, 495x1, 585x1
SLDL 475x5,5
Barbell Row 225x10,10,9,8


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[SClark08]

Saturday, 9-Oct 2021
Time: 1400 (01:00)

Pec smash 1min/side
Pec stretch 90sec/side
L/Y/T-Raise 10lbs 2x15

Fat Gripz DB Curl 25x10, 35x10, 40x10,10,10,10
Superset w/OH Triceps Extension 40x12,12,12,12

DB Front Raise/Side Raise/Rear Raise 25x12/12/12, 12/12/12, 12/12/10

Jog 20min


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