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Thread: Samuel Clark, Intermediate Training Log

  1. #561
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    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

  2. #562
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    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.

  3. #563
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    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

  4. #564
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    Default 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.

  5. #565
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    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

  6. #566
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    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.

  7. #567
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    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

  8. #568
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    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.

  9. #569
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    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.

  10. #570
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    starting strength coach development program
    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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