Samuel Clark, Intermediate Training Log

[SClark08]

Saturday, 12-January 2019
Time: 02:00

Oxygen Gym, Kuwait City, Kuwait
Pec Circuit:
- Incline Machine x10
- Incline Hammer Strength x5 2-hands, x5 left, x5 right, x5 2hands
- Flat machine 5/5/5/5
- Flat Machine burn out (30-40)
repeat for 3 rounds

Traps and Rear Delts
- Shrugs x15
- Bent Lateral machine x20
- 3 rounds

Triceps giant set
Dips x8-12
OH rope ext x10-12
rope press down x12-15
Archer pushup x12/side
repeat 3 rounds

Biceps giant set
- 1-arm preacher machine x10-12
- cable Bayesian curl x12-15
- rope hammer curl x15-20
repeat 3 rounds

Abs giant set
90* bent leg raise x15
cross ab track x10/10
20lb bar overhead sit up x15
twist machine x20
repeat 3 rounds

Whatever circuit
straight arm pullover x20
smith PBN x12
low cable row x15
repeat 3 rounds

wood chopper x20/side x1 round

Hot tub x20min

Ate lots of P.F. Changs

[SClark08]

Sunday, 13 January 2019
Weight 223lbs, Time: 00:58

Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 545x1, 565x1, 495x5x5@3-3.5min
GHR 4x10 body weight @2min

YouTube

[SClark08]

Monday, 14 January 2019
Time: 00:37

Face pull 5x20

Giant Set: 21-15-9-15, 60-sec rest
1. Inverted Row
2. Ring Push-up
3. Med-Ball Flutter Kick 8kg
4. Step-up (ea. leg)

Row Machine @10 5x 20-sec sprint: 1:40 slow
Jog @6mph x5mins


Tuesday, 15 January 2019
Time: 01:41

Rack Pull 585 5x5
CG Incline Bench 275x3, 225 5x6

Some Crossfit thing - 30 rounds of on-the-minute
- instead of a clean I did a Barbell Curl
- instead of a push press I did a reverse grip strict press
- used 115lb; the crossfit'ers loved me for it

Back Giant Set: 4 rounds, minimal rest b/t rounds
- Seated Cable Row x12
- Seated Cable Facepull x15
- Cable Straight Arm Pullover x12


Wednesday, 16 January 2019
Time: 00:59

Warmup Jog: 6mph x00:10:30
Bent DB Lateral 40 5x12
Weighted Plank @65lbs 4x40-sec
Row Machine @10 x20mins 4,000m


Thursday, 17 January 2019
Time: 01:50

Front Squat 315x3, 365x2, 405x1, 340 4x6
Bench 225x5, 275x3, 315x3, 365x2, 405x1, 315 4x8, 225x20
Deficit Deadlift (DOHHG) 315x3, 405x2, 585x1, 3x5
Leaning Cable Side Lateral Raise 15# 4x12, 12+5+5 (ea. side)

[SClark08]

Friday, 18 January 2019
Time: 00:30

Giant Set: 3 rounds, minimal rest
Svend Press 20lbs x20
Cable Fly 20# x15
Machine Horizontal Press 145# x12
Wide Grip Push-ups x10

Superset 1: 3 rounds, 2 minutes of rest
EZ Bar Curl 95lbs x12
LTE 95lbs 3x15

Superset 2: 4 rounds, 1 minute of rest
Rope Hammer Curl 40# x15
Rope Triceps Pressdown 40# x15

[SClark08]

Sunday, 20-January 2019
Time: 01:48

Squat 495x1, 545x1, 495x6,6,6,6,1,1
Z-Press 135x8,8,8,8
Cable Side Lateral 4x12
Cable Rear Lateral 4x12
Bayesian Curl 15,12,12,15


Monday, 21-January 2019
Time: 01:35

Paused Bench 225x4, 275x3, 315x3, 365x2
Touch & Go Bench 405x1, 315x5x8
Deficit Deadlift DOHHG 405,495,585x1, straps 495 3x5
RDL 280 3x10
Fly Machine 3x12
LTE 115 2x12,10,9

[SClark08]

Tuesday, 22-January 2019
Time: 00:45

Cable Facepull 5x20

Giant Set: 21-15-9-15-21 @90sec b/t rounds
Inverted Row
Ring Pushup
medball flutter kick
Bulgarian Split Squat x10/leg

Treadmill @6mph x12:34, 1.25mi

[SClark08]

Wednesday, 23-January 2019
Time: 01:09

Front Squat 45x10, 135x5, 225x4, belt 315x3, 365x2, 405x1, 345x8,8,7+2 @3-4min

Press 135x5, 185x4, 230xMiss,Miss**, 155x4x8

Cable Side Lateral 15# 4x15@60-sec

Notes: really light headed after the front squat. Press nearly did me in. I had planned some push press and heavy triples followed by higher rep volume work. I’ll try again tomorrow.

[SClark08]

Thursday, 24-January 2019
Time: 01:30

Closegrip Incline Bench 225x3, 275x2, 225x6x6
Superset w/ DB Row 120x6x6
Rack Pull 585 4x6
Dip 90 x12,11,10,10
DB hammer Curl 65 5x10

[Alexander Dargatz]

a little exposure should push me

Don't think nobody's watching. I'm reading this.
Those are some impressive numbers.

[SClark08]

Thanks Alex,

This certainly has been a journey; Chris Duffin’s “anti-fragile”, Mark Bell’s “...strength is never a weakness,” and Rip’s “...stronger people are harder to kill... and are more useful,” have been great motivators.


Friday, 25-January 2019
Pat’s last day in Kuwait - screwed around with random equipment:

Face pull 3x15

Swiss bar bench w/kettle bells hooked with looped bands. 4 ascending sets of 6, back off set of 15

Snatch grip press w/band looped kettle bells: 3x5, press- walk 30m, overhead squat, press, 30m walk, press. 3 rounds

Press w/banded kettle bells 5,5,7

Triceps mechanical drop set

Floor LTE w/35lb dumbbells and bands, drop to just dumbbells, finish with just bands

12-12-12, 12-8-8, 12-8-8

Preacher curl against bands 2x12

Reverse curl static hold against bands 3x15-sec