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03-14-2019, 03:16 PM
#561
Wednesday, 13-March 2019
Time: 00:15
1.2mi jog
Thursday, 14-March 2019
Time: 01:08
Press 45x10, 135x5, 185x3, 190x3, 195x3, 200x3, 195x3
Front Squat 315x3, 365x2, 315x8,8,8
GHR bwx12, 5x12,12
BB Curl 95 superset w/Dip 100 3x10
Bench 225 10,10,8+2
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03-18-2019, 06:55 AM
#562
Friday, 15-March 2019
Cable facepull 3x15 @60lbs
Weighted chin-up 50lbs x30 reps in 7min
Weighted plank 45lbs 4x40sec
Treadmill 6.3mph x25min ~2.65mi
Saturday, 16-March 2019
Volunteered with 8-Days-of-Hope down in Alabama clearing tornado debris. Lots of clear cutting and hauling timber. Roughly 6 hours accounting breaks.
Sunday, 17-March 2019
Squat 495x1, 475 4x4@3-4min
Bench 315x2, 365x1, 335x4,4, 325x4,4,4 @3min
RDL 285 4x8@2-3min
Standing Alt DB Press 4x10@2min
BB Curl 45lbs x20 superset w/1-Arm OH DB Ext 35 x12; 4 rounds @60-sec
Monday, 18-March 2019
Time: 00:30
Cable facepull 4x15 @60lbs
Barbell Row 45x10, 135x10, 225 4x8@2min
Incline cross sit-up 25lbs 4x10/side @75sec
Alt DB Curl 20lbs x50 reps, minimal rest
Notes: I’ve done something to piss off my left distal biceps/elbow. It’s been bugging me for a couple weeks now. Adding extra biceps volume to flush the area. Need to stretch more. I likely strained it picking up something with a flexed elbow or didn’t control a chin-up properly. Today’s run will be moved to tomorrow in a group format - unfortunately - lots of hydrating to do so I can perform later tomorrow evening.
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03-20-2019, 06:29 AM
#563
Tuesday, 19-March 2019
Long medium run 3.1mi 27:17
Notes: ran as a squadron at 6am ~42*F. Felt okay; right calf/ham (back of knee?) got tight and made full strides difficult. Also had some difficulty dorsiflexing my right foot near the end. Left ankle was surprisingly okay. Hit some gravel for about a mile in my minimalist shoes so that slowed me down a hair. Also didn’t know the route so it was a lot of follow the leader. Room to improve. Hopefully over the next few weeks I’ll get my 5K down to 24-25 min and take a fitness assessment to clear me up in July.
Wednesday, 20-March 2019
Time: 01:03
Incline bench 225x3, 275x2, 215x8,8,8,7+1@3min
Deadlift DOHHG 495x1, 585x1, 525 5x3@3min
GHR 5 4x10 superset w/ DB side Lateral 30 4x12 @60 seconds
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03-21-2019, 05:06 PM
#564
Samuel Clark, Intermediate Training Log
Thursday, 21-March 2019
Time: 01:20
Press 45x10, 135x5, 185x4, 205x3, 225x1, 195 5x4@3min
Front Squat 135x5, 225x4, 315x3, 365x2, 315x8,8,6,8@3-4min
Bench 135x5, 225x12,12,9+3@3min
BB Curl 95 10,10,10,6+4 superset w/Dip 100 8,8,8,6+3+2+1
Last edited by SClark08; 03-21-2019 at 05:22 PM.
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03-22-2019, 07:06 PM
#565
Friday, 22-March 2019
Time: 00:52
Jog 10min 6.5mph 1.17mi
Pgrip chin 50 35 reps
Bent lateral 40 superset w/Facepull 60 4x10/10
Incline cross sit-up 35 4x10/10
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03-24-2019, 10:24 AM
#566
Paradigm Change: Base Building, Work Capacity, & Conditioning
Sunday, 24-March 2019
Time: 01:15
Squat 45x10,10, 135x5, 225x4, belt: 315x3, 405x2, 495x1,
Giant Set:
1. Box Jump x3
2. Squat 370x8, 380x8, 390x8, 400x8
3. GHD Situp x15
4. Rest 2-3min
Giant Set 2:
1. Box Step-up x5/leg
2. RDL 260 x12,12,4*
3. Skipped Ab Wheel
Giant Set 3:
1. GHR bw 3x12
2. Band Good-Morning 3x12
3. Skipped Suitcase Carry
Short 5K Pace Jog: 2x200m at 8min/mi
Notes: right lower back got pretty tight and uncomfortable half way through the first giant set. I kept taking extra time to stretch out and hang from a chin-up bar to try and alleviate some of the pain. On the last set of RDLs I felt a pop under my left arm pit. I'll go in every morning and do 3 sets of 15 lat pulldowns with not more than 30-seconds rest between to keep the blood flowing and heal.
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03-25-2019, 06:59 AM
#567
Monday, 25-March 2019
Time: 00:35
3min jog @6mph
8.4mph x0.25mi x4 60-sec at 6mph rest
Walk 2.5mph 3min
Lat pulldown 70# 3x15@60-sec
Facepull 40# 3x15@60-sec
2-position calf stretching 6min
Notes: getting some light shin splints on the treadmill. Need to get my stride back under my hips/not pull so much
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03-26-2019, 07:06 AM
#568
Tuesday, 26-March 2019
Time: 00:57
Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 365x1, 275x8,8,8,8 @3min
Lat Supinated Pulldown 75# 3x15 @60-sec
Incline Bench 45x10, 135x5, 185x10,10,8+2@2-3min
Giant Set:
Side Lateral 30lbs x10
Upright Row (DB) 30lbs x10
Alt. Front Raise (DB) 30lbs x10
3 rounds @2min
Superset:
Cable Hammer Curl 50,57.5,60 x15
Triceps Rope Pressdown 50,57.5,60 x15 @2min
Notes: lat is still pretty tender/ pulling with my left arm doesn't feel so great. Got a lot of work in this morning - that felt nice.
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03-28-2019, 11:57 AM
#569
Wednesday, 27-March 2019
Went for a 3.25 minute run. Made it 1.75 and had to stop. Only got in another .25-ish. Shins exploding.
Underhand last pulldown 3x15
Cable hammer Curl 3x15
Still working on my last and left elbow
Thursday, 28-March 2019
Time: 01:05
Front squat 45x10, 135x5, 225x4, 315x3, 365x2, 295/300/305x10 superset w/box jump x3 @3min
Deficit deadlift 405 4x8 superset w/ band pull apart 7x15
Underhand last pulldown 3x15
Cable hammer Curl 3x15
Notes: ankle feels like shit now from dodgeball and running. I’ve gotta get a handle on all of these fires.
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03-31-2019, 10:33 AM
#570
Friday, 29-March 2019
2x20min scrimmages Field Leadership EXercise ("FLEX")
Saturday, 30-March 2019
2mi Ruck
Sunday, 31-March 2019
Time: 01:10
Squat 45x10, 135x5, 225x4, belt 315x3, 405x2, 495x1, 405x4x8@3-min
Bentover Row (from the floor) 225 3x8@2min
RDL 270 3x8@2min
GHR 10lbs 3x10 superset w/ band Good morning 3x12 @90-sec
Short race pace run: 2x0.25mi @8min/mi pace
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