Samuel Clark, Intermediate Training Log

[SClark08]

Sunday, 10-February 2019
Time: 01:00

Facepull 50# 3x12 @30-sec

Frame carry 40m x frame + 180, 250, 250, 250, 180 @60-sec

Weighted plank 40-sec 3x45lbs @45-sec

Row machine @10: 2min @2:15-2:20, 4-rnds: 20-sec @1:35-1:40, 100-sec @2:30-2:40

Treadmill Jog 6mph x15min, 2min cooldown

Notes: back is starting to relent a bit. Flying to Oregon tomorrow. Likely going to do some lower frequency shit with higher intensity as a break from the 6-days/week stuff I did in Kuwait. I’ll be eating more too - want to sit at 220-225 at 12-15% body fat. I’m averaging 217-219lbs around 10-12% at the moment.

[SClark08]

Tuesday, 12-Feb 2019
Weight 216lbs

Bench 365x1@10, 315x6,6,6, 300x6 superset w/ BB row 225 x8,8,8,8

Deficit Deadlift 475 5,4,6

Hack squat 3plates/side 3x12

Chinup 45 3x8 superset w/dip 90 3x10


Thursday, 14-Feb 2019
Weight 215lbs, time: 01:15

Squat 495x1, 455,465,455,405x5

Press 225x2,1, 205 x2,3,3,3,3,3 superset w/ high cable rear fly x12

Pull-up 3x10

EZ Bar Curl 95 3x8 superset w/ LTE 95 3x12

Notes: felt weaker today. Definitely need to get more calories in.

[SClark08]

Friday, 15-February 2019
Time: 00:45

Warmup: Cable fly & rear fly superset 3x12

Decline hammer press machine 2 plates x12, 3 plates 3x12

Incline DB Bench 70 x10, 80x10, 90x10

Standing DB Press 50x10, 55x10,10

Side Lateral 30 3x10 superset w/upright Row 115 3x10

Cable hammer Curl 120 superset w/overhead triceps 110 3x12

Notes: just getting some work in, light cardio tomorrow, then lots of carpentry.

[SClark08]

Sunday, 17-February 2019
Time: 01:15

Cable Facepull 4x12
Bench 315x2, 285 4x8
Squat 405x2, 495x1, 455 3x5, 405x5
Cable Fly 4x12 60,60,70,70#
Bayesian Curl 3x12 30,50,70#
LTE 115 10,10,6

[SClark08]

Tuesday, 19-February 2019
Time: 00:53

Press 225x2, 165 4x8 superset w/chin-up 55 4x8
RDL 285 3x8
Upright Row 95 4x12
Leg curl 3x15


Thursday, 21-February 2019
Weighout: 216.5lbs, Time: 01:15

Tempo squat 3111 405x2, 495x1, 515x1, 535x1, 405 4x4

CG Incline Bench 225x3, 275x2, 205x8,8,8,6+2

Rear Cable Fly 50 3x12 superset w/low cable fly 50 3x12

Hammer Curl 60 3x12 superset w/dip 90x12,12,6+3+2+1


Friday, 22-February 2019
Weighout: 217.3lbs, Time: 01:00

Z-Press 45x10, 135x5, 155x6, 160x6,6, 155x6

Barbell Row from floor 135x5, 225x5, 275 4x6

1.25” Deficit Deadlift 405x1, 495x5, 505x5, 515x5

DB Side Lateral 30 3x12 superset w/ standing DB Press 50 12,12,8+4

[SClark08]

Sat, Sun, Mon down for the count. Awful cold; couldn’t breathe.


Tuesday, 26-February 2019
Weighout: 215.7lbs time: 01:23

Squat bar 2x10, shoes: 135x5, 225x4, belt: 315x3, 405x2, 455x1, 495x1, 455x3,4,5,5,4, 405x3 pin squat at parallel

Bench 135x5, 225x4, 315x3, 345x2, 285x8,8,8,6+2, 3+2+2+1+1 paused

Low Cable Fly & High Rear Lateral superset 50# 5x10/12

Notes: woke up without the freshly punched in the face symptoms. However breathing was still a challenge. And my ears keep needing to pop. Made balance for squatting difficult. The constant snotting made longer sets a challenge as well; I felt like I was drowning on the bench. Got some decent volume in however; hopefully things improve. I need to gain some weight and get back to where I was three weeks ago - losing weight was a bad idea; going from 495 for six sets of 5 at 223 and 405 for 20+ to barely completing 455 for sets of 5 is a real dick punch.

[SClark08]

Wednesday, 27-February 2019
Weighout: 215.7lbs, Time: 00:55

Press 185x4, 205x3, 225xX,1, 155x5x8
Chin-up 45lbs superset w/RDL 285 4x8
Upright Row 95 5x12
Leg curl 3x15


Thursday, 28-February 2019
Weighout: 215.7lbs, Time: 01:10

Closegrip Incline 225x3, 275x2, 215 4x8
Z-Press 165x4, 160 x5,5,5,6
Rear Lateral Machine 4x12 superset w/Machine Fly 4x12
Hammer Curl 65 4x12 superset w/dips 90 4x10


Saturday, 2-March 2019
Weighout: 215.5lbs, Time: 01:05

Squat 405x2, 495x1
Pin Squat at Bottom 405 4x5 @3-3.5min
BB Row 315 5x3 @90sec
2” deficit deadlift 495x1, 515 4x4 @3-4min

Notes: still very snotty today; made breathing between reps a bit sketchy. Changed a couple variables for pull: added intensity and reduced volume for rows as a warmup, then increased the deficit by 0.5”, fixed the average intensity with at 515, and pulled one additional rep; 16 vs. 15 last week - note first reps.

[SClark08]

Tuesday, 5-Mar 2019
Weighout: 215lbs, Time: 01:00

Squat 495x1 @8.5, 460 3x5@ 8,8.5,8.5
Press 185 3x5 @8.5,8,9 155 2x8 @9,10
Weighted pull-up 45 3x5 superset w/BW Dips 20,15+5,15+5

Notes: still snotty and struggling to breath, but I’m getting better.

[SClark08]

Thursday, 7-March 2019

Bench 345x1, 335x5, 325x5,5
Incline Hammer Strength Machine 3x12
Chest supported row 3x12
Facepull 3x15
Barbell Curl 45x 3x20
Rope press down 3x12


Friday, 8-March 2019

Jog at 6.5mph x21:30min


Sunday, 10-Feb 2019
Weighout: 216.8lbs Time: 01:25

Squat 495x1, 525x1, 545x1, 475x4x3 @3-4min

Bench 315x2, 365x1, 335 5x3 @2-3min

RDL 285 3x8

Standing Alt DB OHP 45 3x10

EZ Curl 95 3x10 superset w/LTE 3x12

[SClark08]

Tuesday, 12-March 2019
Time: 01:08

CG Incline 225x3, 275x1, 210 3x8@3min
Deadlift 495x1, 585x1, 535x2, 525x2,2,2 @3min
Row 225 3x8@2min
Seated DB Press 70 3x10@2min
Side Lateral 30 3x12@90sec
Bent lateral 40 3x12@90sec