Samuel Clark, Intermediate Training Log

[SClark08]

Thurs, 13-Dec 2018

Incline 185x4, 225x3, 275x2, 225x8,8,8,8
Deadlift 405x2, 495x1, 585 8x1

Hammer Curl 65 3x10
Superset w/Dip 90 3x10

Fly machine 5-sec hold, 10 reps, 5-sec hold, 10 reps, 5-sec hold, repeat


Friday, skip. Guts hurt from eating goat liver with the Kuwaitis...

[SClark08]

Saturday, 15-Dec 18
Time: 01:45

Squat 45x10, 135x5, 225x4, belt 315x3, 405x2,495x1, 545x1, 565x1, 445x6,6, 475x5,5, 500x4,4

Chin-up 70x6,6, 85x5,5,4,4 Superset w/Press
225x2, 190x6,6, 205x4,4, 210x3,3

RDL 295x6,6, 315x5,5, 335x4,4

Note: Trying out a new loading scheme and weekly structure. I borrowed from Ashley Jones' article "The Simplicity Project" on the Elite FTS website. His three week wave scheme resonated with me from a volume and intensity perspective. I also am a fan of Bill Starr's HLM template. What will follow echoes that but integrates the six planes of motion found in most rugby training programs (squat, lunge, hinge, twist, push & pull). I'll give this a go for a couple 3-week cycles; by that point I should be rotating out of Kuwait and will be laying off for awhile.

[SClark08]

Monday, 17-Dec 18
Time: 01:45

Incline Bench 225x3, 275x2, 225 x6,6, 235 x5,5, 250 x4,4
Superset w/ DB Row 100 x12,12, 110 x 10,10, 120 x8,8

Deficit Deadlift 440 x6,6, 475x5,5, 500x 4,4

Bulgarian Split Squat body weight x15,15,15


Tuesday, 18-Dec 18
Time: 01:01

Med Ball overhead toss 3x9

3-way lateral 25 3x12

Ab wheel 25lbs 3x12

Farmer walk 110s 5 trips, 2:20 accumulated

Row machine @8 20 mins: 3,900m

[SClark08]

Wednesday, 19-Dec 2018
Time: 01:40

Front Squat 315x3, 365x2, 315x6,6, 335x5,5, 355x4,4

Paused Bench 315x2, 365x2

Pendlay Row 225x8,8, 245x6,6, 275x4,4
Superset w/ Bench 305x6,6, 325x5,5, 345x4,4

Hawaiian Shrug 475x6, 505x5, 540x4,4, 505x5, 475x6

[SClark08]

Thursday, 20-Dec 18

Med ball v throw 3x3 superset w/ pull-up x5
Facepull 3x20

Chin-up 45x8,8,8 superset w/
Dip 90x10,10,10

Up the rack DB Curl 25,30,35,40x10, 40,35,30,25x10

Triceps rope press down 4x15


Friday, 21-Dec 18

Med ball v throw 3x3 superset w/ pull-up x5

Svend press x10 superset w/ machine fly 5-sec hold, 5 reps, 5 sec hold, 5 reps, 5 sec hold, 5 reps, 5 sec hold; repeat twice more

Row machine @8 20min 4,100m

[SClark08]

Sunday, 23-Dec 2018
Weighout 223-ish ??, Time: 01:23

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 545x1, 565x1, 475x5,5, 500x4,4, 525x3,3 at 3-3.5-min

Press (sleeves) 135x5, 185x4, 225x3, 205x4,4, 215x3,3 at 2.5-3-min

RDL 275 3x10 at 2-min

Chin-up 45 x8,8,5+1+1+1, superset w/
Dips 90 3x10 at 2-min

Training today: YouTube

[SClark08]

Monday, 24-Dec 2018
Time: 00:45

Giant Set x3

20lb Med ball Vertical Throw x10
Pull-up x10
Box Jump x10
25lb Ab Wheel x10
Row Machine @10 x300m (avg ~00:01:20)
Rest 90-sec

Farmer Walk 110 4x50m @2-min
Face Pull 3x15
Jog @6mph x10 min (1mi)

[SClark08]

Tuesday, 25-Dec 2018
Time: 01:15

Hawaiian Shrug

510x5,5, 540x4,4, 570x3,3

Close grip Incline 225x3, 275x2

DB Row 110x8,8, 120x8,8 superset w/ closegrip incline bench 250x4,4, 265x3,3

Bulgarian Split Squat 3x16 body weight

[SClark08]

Wednesday, 26-Dec 2018

Cable Face Pull 3x20
Standing DB Press 60 4x10
Plank +45lbs 3x40-sec
Suitcase Carry ##lbs 50m x4/side
Row Machine @8 15min x 3,160m
Jog x5min 0.51mi


Thursday, 27-Dec 2018

Bench 315x2, 365x2, 345x4,4, 365x2,2,2, 315x8, 6

Side Lateral 30 3x15
Front Raise 25 3x12

Front Squat 315x3, 335x5,5, 355x4,4, 375x3,3
1" Deficit Deadlift DOHHG 405x1, 465x5,5, 495x4,4, 525x3,3
Barbell Row 225 4x8

[SClark08]

Friday, 28-Dec 2018

Pec Fly Machine 15,15, 5-sec hold, 5 reps, repeat x3 more times

Barbell Curl 95 3x12 superset w/ LTE 95lbs 3x15

Bayesian Curl 3x12
Triceps Rope Press Down 3x20