Samuel Clark, Intermediate Training Log

[SClark08]

Monday, 19-Feb 2018
Weigh out: 219.2lbs, Time: 1040 (01:33)
Calories: High

Warmup: hip circle, overhead band pull apart x100

Squat (sleeves) 545x1, 480x5x5
Incline 225x3, 275x2, 260x3x5
Dip 95x4x10
DB Bench 105x10,10,8,8+3

Notes: no bench available. Moving it to Friday.

[SClark08]

Tuesday, 20-Feb 2018
Weigh out: 221.5lbs, Time: 1035 (01:05)
Calories: High

Warmup: band pull apart
Chin 77.5x5,5,5
Elev SLDL 445x5,5
BB Row 325x5,5,5

Facepull 75x10,10,10
Superset w/Pulldown 155,150,145x10

Bent Lateral 45x12,12,12
Superset w/seated Cable Row 160x10,8, 145x8+4

GHR bwx15, 10x12,12

[SClark08]

Wednesday, 21-Feb 2018
Weigh Out: 220.6lbs, Time: 1030 (01:20)
Calories: High ish

Warmup: overhead band pull aparts x

Clean & Strict Press: 45x10, 135x5, 175x4, 195x3, 225x2, 255xX,X,X, 210x5,5,5
Standing DB Side Lateral 40 4x15
DB Preacher Curl 40x 4x9 Superset w/ OH Tri Rope Ext x15,12,12
DB Hammer Curl 60 3x12 Superset w/ Cable Pressdown 100 3x12

Notes: This session flat out sucked. It took a lot of motivation and my press was pretty sluggish. last night I went out and drank - not what I normally do before a serious training session. I have skipped a few meals here and there with my thesis defense looming (now complete), and sleep has not been the greatest - last night was 5.5-6 hours (ish). I also know I sweat the bed last night, so I could have been mildly dehydrated. Whatever the excuse, today's training was shit; Friday's will be better.

[SClark08]

Friday, 23-Feb 2018
Weigh out 219.5lbs, Time: 1100 (01:20)
Calories: ???

Warmup: hip circle and band pull apart

Squat (sleeves) 495x1, 545x1, 590 miss, 550x2,1

Paused Bench 365x1, 340x5,5,5.5

Deadlift 495x1, 545x3,3,3

Notes: spent all day driving yesterday, didn’t eat or hydrate well and slept like shit. I’ll Deload Monday and try again next week

[SClark08]

Monday, 26-Feb 2018
Weight out 219.2lbs, Time: 1010 (01:45)
Calories: high
Volume Deload

Sleep: Low quality
Appetite: Moderate
Libido: Good to go
Motivation: Moderate

Warmup: hip circle and band pull aparts

Squat (sleeves) 45x10, 135x5, 225x4, add belt: 315x3, 405x2, 495x1, 545x1, 485x5,5,5

Clean & Strict Press (sleeves) barx10, 135x5, 185x3, 225x3, 255xmiss, 215x5,5,4*

Slingshot Bench 395x3,3,3

Dips 100 4x10

Notes: I got lazy and loose on reps 2-3 for my final set of press, rep four was a 10. I'll repeat next week.

[SClark08]

YouTube

[SClark08]

Tuesday, 27-Feb 2018
Weight out: 220.9lbs, Time: 1000 (00:50)
Calories: High

Volume Deload

Sleep: moderate quality
Appetite: moderate
Libido: good to go
Motivation: Med-High

Warmup: the movement plus some band pull aparts

2" Deficit Deadlift (DOHHG) 135x3, 225x3, 315x3, 405x2, 455x5,5
Superset w/ Chins 80x5,5,5 & band pull aparts, 20,20,20

Bent-over Row (straps) 315x8,8,8

1-Leg Curl 40x15,15

Bent Lateral 45 4x10

[SClark08]

Wednesday, 28-Feb 2018
Weigh out: 223lbs, Time: 1200 (00:42)
Calories: High

Seated Press (sleeves) 45x10, 135x5, 185x5,5,5@3-min

Seated DB Press (sleeves) 70x12,12@3-min

DB Side Lateral 40x20,15,12@2-min

DB Preacher Curl 40x10,10,10
DB Hammer Curl 65x10,9, 60x8,8, 55x5

[SClark08]

Friday, 2-Mar 2018
Weigh out: 220.3lbs, Time: 0930 (01:30)
Calories: High

Sleep: low-moderate quality
Appetite: moderate
Motivation: low-moderate

Warmup: hip circle & band pull apart

Squat (sleeves) 495x1, 545x1, 565x1, 585xmiss, 550x3@9.5 ,2@10

Bench (1st rep paused) 315x2, 365x1, 345x5,5,5

Deadlift 495x1, straps 555x4*

Press Lockouts (forehead) 225x2*,3,3,3

Notes: I keep mentally screwing myself up squatting intensity. I stay tight through the decent but don’t cut my depth soon enough and end up bottoming out. Going to introduce tempo squats next week. Bench was way too easy. Deadlift I gave up and didn’t grab the fifth rep - a lack of sleep, caffeine, shitting my pants earlier as I was squatting, and mental fatigue lead to this poor decision. I would have pulled it - more than likely a grind, but I would have been successful nonetheless. Press lockouts were just as hard as I imagined. I originally intended for 3x3, but I didn’t quite get the hang of the movement in the first set. Damn wrist wraps kept falling off. About time to trash them.

[SClark08]

Today’s video: YouTube

I had to share the platform with a toothpick bro fresh out of college. Couldn’t get any film of my deadlifting.