Samuel Clark, Intermediate Training Log

[SClark08]

Friday, 1-Dec 2017
Weight: 216.3lbs, Time: 1000 (00:50)
Calories: Less than yesterday, but still high

Warmup: hipcircle side shuffle x5 each direction + 5 squats + 1 pause; 4 rounds

Squat w/bands barx10, 135x5, 225x4, add belt 315x3, 405x2, 295 10 sets of 2 on the minute
Hawaiian Shrug 405x5, 455x5, 495x5, 545x5, 585x5
Seated Cable Row 3x12
Lat pull Down 3x10
Face Pull 3x15

[SClark08]

Monday, 4-Dec 2017
Weight: 217.#lbs, Time: 1000 (00:50)
Calories: High-ish

Squat (sleeves) 405x2, 495x1, 455x5,5,5

Band Pull Aparts x10
Superset w/Bench 315x2, 355x1, 325x5,5, 315x5



Thursday, 7-Dec 2017
Weight: 215.6lbs, TIme: 0920 (00:30)
Calories: High-ish

Squat 315x2, 335x5,5,5

Band Pull Aparts x10
Superset w/Bench 225x4, 245x5,5

[SClark08]

Saturday, 9-Dec 2017
Weight: 216.4lbs, Time: 1000 (07:00)
Calories: idk - 28th birthday

Wright-Patterson AFB 3rd Annual “Powerlifting” Meet

Hip circle 4x 5-left&right, 5xSquat
Squat (sleeves) barx10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 495x1, 1st: 525x1 good, 405x2, 455x1, walkout 585x5-sec, 2nd: 545x1 good, chinupx10,5, 405x2, 455x1, walkout 635x3-sec, 3rd: 565x1 good

Band pull apart x10 superset w/
Paused Bench 135x5, 225x4, 275x3, 315x2, 335x1, 355x1, 1st: 375x1 good, 225x5, 315x2, 365x1, UnRack 405x5-sec, 2nd: 390x1 good, 315x2, 365x1, unrack 425x3-sec, 3rd: 405(2.5lb PR)x1 miss

RDL barx10
Deadlift 135x3, 225x2, belt: 315x1, 405x1, 495x1, 1st: 585x1 good, RDL 45x10,10, 2nd: 625x1 Good (rounded), RDL 45x10,10, 3rd: 640(5lb PR)x1 miss

Hammer Curl 70x10

[SClark08]

Monday, 11-Dec 2017
Weight: 216lbs, Time: 1010 (01:00)
Calories: High

Squat (Sleeves) 135x5, 225x4, 315x3, 405x2, 495x1, 455x5, 445x5, 435x1-2-1-1*

Bench 135x5, 225x4, 315x3, 365x1, 295x6,6

Seated Row 140x10,10,10
Dip 20,20,20

Notes: low back was sore as hell; had marginal capacity today. Getting some blood flowing and moderate volume in this week. Full bore next week.

[SClark08]

Tuesday, 12-Dec 2017
Weight: 216.5lbs, Time: 0940 (00:45)
Calories: High

Hip circle
Clean 135x3, 185x3, 225x2
RDL 315x5,5,5
Body weight Chin-up 9,10,11
Overhead triceps rope 60 3x12

Notes: I remember why I quit cleans; they make my distal biceps hurt. I was practically useless after one set of cleans today. Stupid big arms... guess I’ll just have to snatch for Now on.

[SClark08]

Friday, 15-Dec 2017
Weight: 216.4lbs, Time: 0905 (00:40)
Calories: ???

Incline 45x10, 135x5, 185x5, 205x3, 225x10, 205x10, 185x12
Leg Press 5x10
Lateral 30x15,15,15
Triceps Pressdown 3x12

[SClark08]

Monday, 18-Dec 2017
Weight: ???, Time: 1015 (01:40)
Calories: High (3,800ish)

Warmup: hip circle side-shuffle & Squat 4x5 each direction & squat

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 495x1, 525x1, 455x5x5@4-5min

Paused Bench 45x5, 135x5, 225x4, 275x3, 315x2, 355x1, 325x5,5,5

Touch and go bench 295x8, 265x8, 245x9

Dips 135x4, 125x4, 115x5, 65x10, BWx10

Notes: back into my typical two-week advanced Texas Method routine (Monday wk-A 5x5, Friday wk-A 10x2 dynamic, Monday wk-B 3x5, Friday wk-B 5RM). Feeling good, I’m about 8-10 lbs lighter than last time and hitting 10lbs under my previous volume PR (squat 465 5x5 at 226). I’m hopeful I can ride this out and bump my daily 1RM up from the 535-545 range to 565-585. Because upper body musculature is behind, I am using a HLM scheme (Bench, Press, Incline) MWF. Essentially I’ll progress 3x5 - akin to starting strength - and back off ~10% for a maximal set of 10. After that I’ll take 5-10% off and hit another set of 10, and repeat that one more time to accumulate 30 reps. This should add a bit more volume to account for the low frequency and eliminate the need for excessive extra movements.

[SClark08]

Tuesday, 19-Dec 2017
Weight: 217.4lbs, Time: 1015 (01:05)
Calories: High

Chin BWx5, 45x5,5,5, 25x9
SG RDL 45x10, 135x5, 225x3, 315x1, 365x3,3,3, 275x12
Row 275x5,5,5, 225x12
Hawaiian Shrug 505x5,4, 495x4
Leg Curl 70x5,5,5, 45x15
High Cable Face pull 60x15,15,15

Notes: I’ve reset my chins; each rep makes contact between the bar and the clavicle at the top and has a full eccentric stretch at the bottom.


Wednesday, 20-Dec 2017
Weight: 217.8lbs, Time: 1040 (00:55)
Calories: High

Press 45x10, 135x5, 165x4, 185x3, 210x2, 245xX,X, 235x1, 195x5, 200x5, 205x5

Seated DB Press 75 3x10
Seated DB Side Lateral 30 15,15,12+3

Alt DB Hamme Curl 70x10,10,8+2
Superset w/LTE 120x12,10,9+3+2

[SClark08]

Friday, 22-Dec 2017
Weight: 216.9lbs, Time: 1010 (01:40)
Calories: High

Warmup: knee to wall, T&L spine mob, job circle

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 495x1, 535x1, 515x5@9.5

Incline 135x5, 185x4, 225x3, 255x2, 275x1, 225x5,5,5, 215x10, 200x8, 185x8+3+1

Deadlift 315x2, 405x1
Halting Deadlift 495x1, 525x5, 475x8
Facepull 65 3x15

[SClark08]

Sunday, 24-Dec 2017
Weight: 216.2lbs, Time: 1050 (01:35)
Calories: High

Warmup: t-spine, knee-to-wall, hip circle

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 540x1, 455x5, 460x5, 465x5

Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 345x1, 330x3,3,3,3,4
Superset w/band pull apart 5x20

Flat DB Bench 100x12,12,12
Dips 115x5,5,5, 60x12, Bodyweight x20

Note: Bench sets 2-4 are 2x speed in the video because it’s boring to watch.
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