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Samuel Clark, Intermediate Training Log
This has been long overdue; I've become lax in writing in my own logbook (a little exposure should push me to be more consistent).
"Program" the Texas Method. I have been using a Texas Method style of programming since 2011. I have Starting Strength (Ed. 3), Practical Programming (Ed. 2 & 3) as well as Justin Lascek's e-books The Texas Method Part 1 and The Texas Method Advanced.
Current Structure (as of Fall 2015):
- 4 Training Sessions per week: Heavy, Medium, Light, Medium
- Alternating Intensity Sessions
- Added Conditioning Session
- Presently in Meet Prep (20-Feb 2016)
Platform Performances:
1 Dec 2015: Squat 425, Bench 325, Conv. Deadlift 505 @ 195 lbs bodyweight
22 Jun 2013: Squat 440, Bench 355, Conv. Deadlift 550 @ 196 lbs bodyweight
7 Dec 2014: Squat 505, Bench 355, Conv. Deadlift 570 @ 208 lbs bodyweight
21 Nov 2015: Crossfit Dover Tri-f3cta: Squat 495x3, Axel Clean/Jerk 275x1, Snatch 205x1, 185x9
*20 Feb 2016: Revolution Powerlifting Syndicate (RPS) Men's Open 100kg, Raw Modern
Current Training Performances:
14 Sep 2015: Squat 510x3, Bench 370x1, Press 217x1, Axel Clean/Jerk 275x1, Snatch 215x1, Sumo Deadlift 505x5 @ 217lbs bodyweight
Training Age: 10 years
Time in Competition: 4 years (5 meets)
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First Week Entries:
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Tuesday, 5 January 2015: Volume Day
Training Time: 70 minutes, Bodyweight: 217 lbs, Height: 5'10", Age: 26
- Low-bar Squat:
45x10, 135x8, 225x6, 315x4, 356x2(belt), 405x1(belt), 425x5x5(belt)RPE8,8,8.5,8.5,9
- Competition Style Bench:
45x10, 135x5, 225x4, 275x3, 315x2, 305x5,5,3,4,4 RPE8.5,9,10,10,10
- Weighted Dips:
125 3 sets of 5, 65 x12, bodyweight x20
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Wednesday, 6 January 2016: Assistance Day
Training Time: 51 minutes, Bodyweight: 215 lbs
Face Pull: 4x15
Dynamic Conventional Deadlift (1" Deficit): 365 10 singles (on the minute) w/belt
Good Morning: 185 3 sets of 5
Dumbbell Row: 105 12,12,10
5-Minutes of Pull-ups: bodyweight x24 (excruciating elbow pain from good mornings)
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Thursday, 7 January 2016: Light Day
Training Time: 50 minutes, Bodyweight: 216.5 lbs
Low-bar Squat: 315x5, 335 2 sets of 5 (belt-less)
Press: 45x10, 135x5, 155 3 sets of 5 (residual elbow pain from good mornings)
Seated DB Press: 55x11,11 (more pains)
Curls 60 4x12
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Forecast:
Saturday, 9 January 2016: Intensity Day
Low-bar Squat 505x3, 495x3 (belt)
Competition Style Bench 340x2, 355x2
Floor Press 275 4x5
Rack Pull 560x3
Sunday, 10 January 2016: Conditioning
Sled Push 90 lbs, 60m x4, 2:1 (Rest:Work)
Sled Pull 180 lbs, 15m x4, 2:1 (Rest:Work)
Farmer Walk: 2.5 minutes maximum distance @ 90 lbs/hand (unlimited breaks). Return in as few bouts as possible
Saturday, 20 February 2016
Competition, Men's Open 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern
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Second Week Entries:
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Saturday, 9 January 2016: Intensity Day
Training Time: 70 minutes, Bodyweight: 215 lbs, Height: 5'10", Age: 26
Low-bar Squat 475x3, 495x3, 505x3 (belt & knee sleeves)
Competition Style Bench 325x2, 340x2, 355x2 (wrist wraps)
Floor Press 275 4x5
Rack Pull 560x3
Tuesday, 12 January 2015: Volume Day
Training Time: 70 minutes, Bodyweight: 216.5 lbs
- Low-bar Squat:
45x10, 135x8, 225x6, 315x4, 356x2(belt), 405x1(belt), 430x4x5(belt & knee sleeves)RPE8,8,8.5,8.5
- Competition Style Bench:
45x10, 135x5, 225x4, 275x5x3, 235x10,9
- Closegrip Bench:
240x6,6,5
- Incline Bench:
155x10,10,8,8
- Weighted Dips:
bodyweight x20,20,15
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Wednesday, 13 January 2016: Assistance Day
Training Time: 51 minutes, Bodyweight: 216 lbs
Band YTWL: 4x6 reps each
Dynamic Conventional Deadlift (1" Deficit): 355+light band 8 singles (on the minute) w/belt
Good Morning: 225 3 sets of 6
Pull up: 25x10,8,6
Dumbbell Row: 110 x12,12,8
20lb barbell curl x100 (elbow "rehab")
Hammer Curl 8x 60,60,55,55
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Thursday, 14 January 2016: Light Day
Training Time: 50 minutes, Bodyweight: 215.5 lbs
Low-bar Squat (dynamic): 315 8x2 (on the minute)
Press: 45x10, 135x5, 5x 165,160,155 (residual elbow pain from previous week's good mornings)
Seated DB Press: 60x12,12 (more pains)
Laterals & Rear Laterals 2 sets of 15 each
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Forecast:
Saturday, 16 January 2016: Intensity Day
Low-bar Squat 470x3, 490x3, 510x3 (belt & knee sleeves)
Competition Style Bench 275x5, 310 5x3, 275 2xMax Reps
Competition Deadlift 530x3
Incline Bench 185 3x5
Sunday, 17 January 2016: Conditioning
Sled Push 90 lbs, 60m x4, 2:1 (Rest:Work)
Sled Pull 180 lbs, 15m x4, 2:1 (Rest:Work)
Farmer Walk: 2.5 minutes maximum distance @ 90 lbs/hand (unlimited breaks). Return in as few bouts as possible
Saturday, 20 February 2016
Competition, Men's Open 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern
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Third Week Entries:
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Saturday, 16 January 2016: Intensity Day
Training Time: 70 minutes, Bodyweight: 217 lbs, Height: 5'10", Age: 26
Low-bar Squat 475x3, 495x3, 515x3 (belt & knee sleeves)
Deadlift 530x3, 485x3
Tuesday, 19 January 2015: Volume Day
Training Time: 70 minutes, Bodyweight: 217 lbs
- Low-bar Squat:
45x10, 135x8, 225x6, 315x4, 356x2(belt), 405x1(belt), 430x5x5(belt & knee sleeves)RPE8,8,8,8.5,8.5
- Incline Bench
185x5, 195x5, 205x2x5
- Weighted Dips:
bodyweight x20,20,15
- Elbow & Pec Rehab: high rep flies, curls and triceps extensions
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Wednesday, 20 January 2016: Assistance Day
Training Time: 50 minutes, Bodyweight: 217 lbs
Band YTWL: 4x8 reps each
Dynamic Conventional Deadlift (1" Deficit): 315+light band 10 singles (on the minute) w/belt
Good Morning: 225 3 sets of 8
Pull up: 30x10,8,6
Dumbbell Row: 110 x10,10,10,6
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Thursday, 21 January 2016: Light Day
Training Time: 50 minutes, Bodyweight: 217 lbs
- Low-bar Squat: 335 3x5
- Press: 45x10, 95x5, 135x5,5,5
- Laterals & Rear Laterals 3 sets of 15 each
- Elbow & Pec Rehab: high rep flies, curls and triceps extensions
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Friday, 22 January 2016: Intensity Day (moved up due to blizzard conditions coming through 1-2' of snow fall over the course of 36 hours)
Low-bar Squat 480x3, 500x3, 520x3 (belt & knee wraps), Walkout 565 x15 seconds
Rack Pull 570x3
Incline Bench 135x10, 185x8, 205x6, 225x4, 245x2, 205x5x5
- Pec Rehab: Flies/Svend Press 3x15 ea.
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Saturday, 23 January 2016: Conditioning
Shoveled Snow for 2.5 hours & made a snowman
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Saturday, 20 February 2016
Competition, Men's Open 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern
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Fourth Week Entries:
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Monday, 25 January 2016: Volume Day
Training Time: 70 minutes, Bodyweight: 217 lbs, Height: 5'10", Age: 26
Low-bar Squat 45x10, 135x8, 225x6, 315x4, 365x2, 405x1, 435x1, 455x1, 430 5x5 @RPE8,8,8,8,8.5 (belt & knee sleeves)
Incline Bench 135x10, 185x8, 205x6, 225x4, 245x2, 265x1, 215 5x5 @RPE8,8,8,8,8.5
Weighted Dips 140 3x5, 70x12, Bodyweight x15
Fly/Svend Press combo (pec minor rehab) 25 lbs 3x15
Curls (elbow rehab) 25lbs 4x25
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Tuesday, 26 January 2016: Assistance Day
Training Time: 70 minutes, Bodyweight: 217 lbs
2” Deficit Conventional Deadlift (Dynamic) 335 + light resistance band 8x1 on-the-minute
Goodmorning 245 3x6
Lat Pulls, Cable Rows – just accumulating some volume while keeping the cumulative stress on my elbow to a minimum.
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Wednesday, 27 January 2016: Light Day
Training Time: 50 minutes, Bodyweight: 216 lbs
Squat 335 3x5 (belt no sleeves)
Press 175 3x5
Seated DB Press 60lbs 15,12,10
Laterals, Rear Laterals Curls, Fly/Svend Press – more accumulated work for pre/rehab purposes
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Friday, 29 January 2016: Intensity Day
Training Time: 95 minutes, Bodyweight: 216.5 lbs
- Low-bar Squat: 405x1, 435x, 455x1 475x1, 495x, wraps: 520x1 RPE8, 530x1 RPE8.5, 540x1 RPE8.5
- *Bench 45x10, 135x5, 225x4, 275x3, 315x2, paused singles: 345x1 RPE8.5, 350x1 RPE8, 355x1 RPE9
- Conventional Deadlift 225x3, 315x2, 405x2, 495x1, 540x2 RPE9
- Incline Bench 135x5, 185x4, 205x3, 225x 3x5
*First bench workout since elbow injury (4 weeks). Elbow felt mediocre/ eccentric confidence needs work
** From these sessions I’m getting a pretty clear picture of what the meet will look like in a few weeks.
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Saturday, 20 February 2016
Men's Open (Amateur), Full Power, 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern
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Strong lifting. I will be following your log.
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Fifth Week Entries:
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Tuesday, 2 February 2016: Volume Day
Training Time: 70 minutes, Bodyweight: 217 lbs, Height: 5'10", Age: 26
Low-bar Squat 45x10, 135x8, 225x6, 315x4, 365x2, 405x1, 435x1, 455x1, 435 5x5 @RPE8,8,8.5,8.5,9 (belt & knee sleeves)
Paused Bench 45x10, 135x8, 225x6, 275x4, 315x2, 295 3 sets of 5 w/1 second pause
Incline Bench 135x10, 185x8, 205x6, 230 3x5 @RPE8,8,8.5
Weighted Dips 140 3x6
Fly/Svend Press combo (pec minor rehab) 30 lbs 3x10
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Wednesday, 3 February 2016: Assistance Day
Training Time: 70 minutes, Bodyweight: 217 lbs
Cable Face Pull 4x25
2” Deficit Conventional Deadlift (Dynamic) 335 + light resistance band 10x1 on-the-minute
Goodmorning 245 3x6
Chins 35lbs 3x6
Barbell Row 245 3x6
1-Arm Dumbbell Row 105 1x20
Curls (elbow rehab) 25 2x25, 20 2x25
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Thursday, 4 February 2016: Light Day
Training Time: 45 minutes, Bodyweight: 216.5 lbs
Squat 345 3x5 (belt w/sleeves)
Press 180 3x5
Fly/Svend Press combo (pec minor rehab) 30 lbs 12,12,10
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Saturday, 6 February 2016: Intensity Day/Mock Meet
Training Time: 120 minutes, Bodyweight: 217lbs
Low-bar Squat: 45x10, 135x8, 225x6, 315x4, 405x2 (sleeves); ADD BELT: 455x1, 475x1, 495x1, ADD WRAPS w/commands: 525x1 RPE8.5, 535x1 RPE8.5, 545x1 RPE8
Bench 135x10, 225x8, 275x6, ADD WRAPS: 315x4, paused singles w/commands: 345x1 RPE8.5, 355x1 RPE9 (fastest rep, significant wrist wobble), 365x1 RPE9.5
Incline Bench 235 3x5
Conventional Deadlift 315x3, 405x2, ADD BELT: 495x1 RPE8, 555x1 RPE8
Fly/Svend Press Combo (pec minor rehab) 30lbs 3x20
Preacher Curls/Hammer Curls (elbow rehab) 20lbs 100 reps
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Saturday, 20 February 2016
Men's Open (Amateur), Full Power, 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern
Projected Attempts:
Squat: 1st: 545, 2nd: 565 (PR), 3rd: 585 (PR)
Bench: 1st: 355, 2nd: 370, 3rd: 385 (PR)
Deadlift: 1st: 555, 2nd: 585 (PR), 3rd: 605-615 (PR; depends on my level of fatigue)
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Sixth Week Entries:
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Tuesday, 8 February 2016: Reduced Volume Day
Training Time: 70 minutes, Bodyweight: 217 lbs, Height: 5'10", Age: 26
Low-bar Squat 45x10, 135x8, 225x6, 315x4, 365x2, 405x1, 435x1, 455x1, 440 3x5 @RPE8,8,8.5,8.5,9 (belt & knee sleeves)
Paused Bench 45x10, 135x8, 225x6, 275x4, 315x2, 305 *Ladder Reps 1/2/3 x3 rounds w/1 second pause
Incline Bench 135x10, 185x8, 205x6, 240 3x3 @RPE8,8.5,9
Weighted Dips 145 3x5
*Maintaining Volume but increasing number of first reps/ practicing bar path and pausing
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Thursday, 11 February 2016: Light Day
Training Time: 45 minutes, Bodyweight: 216 lbs
Squat 315, 330, 345 x5 (belt w/sleeves)
Press 185 3x5
Seated DB Curl-Hammer Curl 5x20 w/20 lbs (prehab work)
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Saturday, 13 February 2016: Intensity Day/Mock Meet (to Openers)
Training Time: 120 minutes, Bodyweight: 217lbs
Low-bar Squat: 45x10, 135x8, 225x6, 315x4, 405x2 (sleeves); ADD BELT: 455x1, 475x1, 495x1, ADD WRAPS w/commands: 505x1, *515x1, 525x1, 535x1
Bench 135x10, 225x8, 275x6, ADD WRAPS: 315x4, paused singles w/commands: *335x1, 345x1, 355x1
Biceps (Barbell w/bands) & Triceps (Overhead, Dipping & Pushup Motions) “pump” work (pre-hab)
*Will be my last warmup before opening attempt on meet day
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Saturday, 20 February 2016
Men's Open (Amateur), Full Power, 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern – “Barno Newman Classic” Lancaster, PA
Projected Attempts:
Squat: 1st: 535, 2nd: 560 (PR), 3rd: 585 (PR)
Bench: 1st: 355, 2nd: 365, 3rd: 375 (PR)
Deadlift: 1st: 555, 2nd: 585 (PR), 3rd: 605-615 (PR; depends on my level of fatigue)
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Seventh Week Entries:
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Tuesday, 16 February 2016: Reduced Volume Day
Training Time: 70 minutes, Bodyweight: 217 lbs, Height: 5'10", Age: 26
Low-bar Squat 45x10, 135x8, 225x6, 315x4, 405x2, 455x1, 475x1, 495x1 (belt & knee sleeves – will be my last warm-up on meet day)
Paused Bench 45x10, 135x10, 225x8, 275x6, 315x4, 335x2 (will be my last warm-up on meet day)
Face-Pulls 60 5x20 w/30-sec rest b/t sets
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Thursday, 18 February 2016: Light Day
Training Time: 45 minutes, Bodyweight: 217 lbs
Squat 315, 335 3x3 (belt w/sleeves)
Bench 220 3x3
Band YTWL 4-5x5-6
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Saturday, 20 February 2016
Men's Open (Amateur), Full Power, 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern – “Barno-Newman Classic” Lancaster, PA
Body Weight: 216.8 lbs
Attempts:
Squat: 1st: 535, 2nd: 555 (PR), 3rd: 575 (PR) – felt light and fast enough that I know I could have hit 585 for a true RPE-10
Bench: 1st: 355, 2nd: 370, 3rd: 380 (PR) – finally got over the 370lb hump on this lift
Deadlift: 1st: 555, 2nd: 585 (PR), 3rd: 605 (PR)
Previous Total: 1,430 lbs New Total: 1,560 lbs Net Total: 130 lbs
Thoughts:
My last meet was on 7 Dec 2014 (208 lbs). Over the past 14 months I cut weight down to 202 and took the AF fitness test (April 2015), then went on a week-long cruise, lifted in a gym competition, pulled my hamstrings twice (once each), injured my left wrist twice, tweaked my elbow twice, and aggravated my right pec tendons. I competed again in a cross-fit meet just for fun (Trif3cta) and our team placed 3rd overall. I also did a Go Ruck Light Challenge. I cut weight again (to 212) and did another fitness test (in October 2015). Some of the best advice I received was from Coach Rippetoe regarding body weight. I had asked if I should trim down to the 198s prior to competing but he advised I eat up to 220. I was much more comfortable and strong at this weight.
Considering all of the ups and downs in weight, conflicting training goals and nagging injuries, I’m happy with the progress I’ve made. Over the next 12-16 weeks I’ll be looking to add 20-50 pounds onto my total and test out once more before I PCS to my next station.
Goals:
- Squat 585-595
- Bench 385-395
- Deadlift 615-625
- Total: 1,600 @ 220 (lbs or less)
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Eighth Week – Texas Method (Post-Meet De-Load; “pump-work”)
Tuesday, 23 February 2016 – Assistance Day (GPP)
Body Weight: 218 lbs Training Time: 55 minutes
Squadron PT (calisthenics and light cardio): 15m shuttle run, planks, descending push-up & sit-up ladder (starting at 15) – 25 minutes
Pec-Deck Flyes 4x12-13
Machine Lateral Raises 3x15-17
BB/DB Front Raises 3x15-17
Rear Pec-Deck Flyes 4x12-13
Overhead Cable Extensions 4x12-13
Thursday, 25 February 2016 – Light Day
Body Weight: 218 lbs Training Time: 45 minutes
Cable Flyes 4x12-13
Machine Lateral Raises 3x17,17,16 (1.5 reps with 1-count holds)
DB Front Raises 3x20
Incline Rear Delt Swings 3x20
Overhead DB Extensions 6x15
Friday, 26 February 2016 – Intensity Day
Body Weight: 218 lbs Training Time: 48 minutes
Back Squat: 405x5, 425x5, 445x5 RPE 8.5
Press 185 5,5,5 RPE 8.5, 155x8, 60-sec rest-pause x4
Cable Face Pull 60x 5x20 30-sec rest b/t sets
Band YTWL 6x5/5/5/5
Saturday, 27 February 2015
Body Weight: 218 lbs Training Time: 45 minutes
Closegrip Bench: 175x8, 205x8, 235x12 RPE8.5, 185x12,12
DB Bench: 100x8, 90x8, 80x10,10,12
3-Way Shoulder Raise (side, front, rear): 15lbx 20,15,15, 90-sec b/t complexes
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