Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 61

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  1. #601
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    • phoenix arizona seminar date
    • texas seminar date
    Monday, 10-Jun 2019
    Weighout: 214lbs, Time: 1130 (01:00)

    RDL (from floor) 295x6,6,10
    Closegrip Bench 275x10, 245x10, 225x10 superset w/Hammer Curl 75x10, 70x10, 70x10
    3-Way Delts 35-35-25: 3x10-12
    Cable Wood Chop 30x2x15ea
    Cable Side Bend 40x2x15ea

    short race pace run 0.66mi at 8.9 mph


    Tuesday, 11-June 2019
    Time: 1600

    Calithenics
    5K - slow 00:31:30


    Wednesday, 12-June 2019
    Weighout: 213.5lbs, Time: 1130 (01:00)

    Banded DE Squat 275 + 130lbs band 10x2 OTM
    Press 185x4, 205x3, 190x5,5,4+1 superset w/body weight p-grip chins 4x8
    3-Way delts 40-40-30 3x8
    wood chop 30 2x15ea
    side bend 50 2x15ea

  2. #602
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    Friday, 14-June 2019
    Time: 1130 (00:57)

    Paused Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 405x3x5@3min
    Incline 45x10, 135x5, 185x5, 227 (103kg) 3x6, 75kg x12+5+4+3+2
    Superset w/Barbell row 135x8, 185x8, 227 4x8
    Deadlift 308x1, 395x1, 485x1, 535.2x4 (240kg)


    Later that afternoon: light/medium jog 2.25mi @00:19:55

  3. #603
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    Sunday, 16-June 2019
    Weighout: 214.5lbs, Time: 1305 (01:28)
    *Carbed up w/ Spaghetti and cupcakes last night*

    Squat 45x10, 135x5, 225x4, 315x3, belt: 405x2, 495x1, 475x5@8.5, 455x5,5 @3min
    Bench 45x10, 135x5, 225x5, 275x5, 320x5,5,5,@3min, 230x14+3+3+2
    Superset w/ DB Row 120x3x9
    Standing DB Side Lateral 40 3x12@2min
    High Cable Facepull 50 3x10@2min

    Treadmill Sprint 2x600m, 2x400m @3min; HR100=190.5 178(93%),178(93%),176(92.5%),177(92.9%)
    Cooldown walk to HR 127bpm
    Last edited by SClark08; 06-17-2019 at 11:53 AM.

  4. #604
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    Monday, 17-June 2019
    Weighout: 214.7lbs, TIme: 1130 (01:05)

    RDL 45x10, 135x5, 225x5, 315x6,6,10@3min

    CG Bench 285x8@10, 255x8@9, 230x8@9@1min Superset w/Hammer Curl 85x8,80x8,8 @2min

    Dip 110x10@9, 100x10@10, 90x6+2+1 @2-3min

    1-Arm DB Spider Curl 35x10,8 @1min

    Cable Side Bend 50 2x15@1min
    Cable Wood Chop 40 2x15@min

    Short Race Pace Run 8.9mph x0.75mi HR=172(~90%)

  5. #605
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    Tuesday, 18-June 2019
    Time: 1615

    3miles on the track: 00:25:42
    2x40 pushups
    1x30, 2x20 situps


    Notes/Training Update: fatloss has slowed a bit and I am hungry all the time. I don't want to cut calories any further (I am around 2600-2700/avg day) - at least for awhile. Instead, I will slightly increase training volume; the main lifts will go from 3x5-6 to 4x4-5 (still including a myo rep set after pressing movements). This will allow me to increase intensity and marginally increase volume; I will also be reducing warmup volume to allow for better performance on the work and myo sets. In addition, assistance work will move from 3 sets to 4 sets and abs from 2x15 each to 3x15 each - adding low intensity work. I made a change on my supplemental lifts from 10RM + x2 backoff sets to 8RM. I will modify further to resemble: 8RM, -10%x8, -10%x8,1xAMRAP; further increasing training volume. I finally found all of my resistance bands for dynamic squatting; I will move the progression to: Wk 1: 295+Greens 12x2, Wk 2: 285+Reds 12x2, Wk 3: 275+Orange 12x2, Wk 4: replace with 1 set of 15-20 walking lunges. Lastly, when this training block is over, I will cut one of my four running sessions - do whatever we have scheduled for Tuesday PT, and swap the intervals for either tire flips/sledge hammer or sled work, and maintain the light recovery run. I will also include farmer walks to whichever day gets the sled/tire work. Lastly, neck harness training will be added to training days.
    Last edited by SClark08; 06-19-2019 at 07:08 AM.

  6. #606
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    Wednesday, 19-June 2019
    Weighout: 211.7lbs, Time: 1130 (01:05)

    WU: Squat 45x10, 135x3, 225x3, 315x3, 405x2, 495x1
    Band DE Squat (~60%1RM) 295+Red Mini bands (~30lbs/side) 12x2 OTM

    Press 45x5, 135x1, 185x1, 205x1, 225xMiss, 195x4x4
    Superset w/ Weighted Pullup 25 4x8 @3min

    Incline Rear Lateral 40x8,8 35x8
    Superset w/Side Lateral 35x10,10, 30x10

    Cable Side Bend 50 3x15
    Standing Cable Side Crunch 40 3x15/side

  7. #607
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    Friday, 21-June 2019
    Weighout: 212.3lbs, Time: 1130 (01:28)

    Squat 45x10, 135x3, 225x3, 315x2, 405x2, 495x1, 500x1, 505x1
    Paused Squat 410x4x4@3min
    Rack Pull 315x1, 405x1, 495x1, 585x1, 635x1, 585x5 @9.5
    Incline Bench 45x10, 135x3, 185x3, 225x2, 275x1, 235x5,6,7 Superset w/Cable facepull 50 3x15 @3min
    Myo-Rep Inc DB Bench 80x15, 5+4+3+3+2 @15-20sec (32 reps)

    Light Recovery Jog: 6mph, 20-min (2mi)


    Notes: I may deload next week and build back up towards my annual fitness assessment on the 25th of next month. I am sleeping like crap, tired all the time, and fatigued daily.

    6-Day Avg Calories:
    I eat the same shit every day, netting roughly 2,600 kcal (27% fat, 33% carbohydrates, 40% protein). On Saturday's I eat whatever I want (a stack of pancakes and bourbon milkshakes are not uncommon) except I cut out eggs and peanut butter (otherwise reduce fats) and more than double my carb and salt intake.
    Last edited by SClark08; 06-21-2019 at 01:02 PM.

  8. #608
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    Sunday, 23-June 2019
    Weighout: 215lbs, Time: 1330 (01:28)
    Deload Week

    foam roll lats, scap, triceps, pecs

    Squat 45x10, 132x2, 220x2, 308x2, 395x2, 485x1, 505x1, 510x1, 515x1@8, 495x3@8, 475x3,3@8 @2-3min
    Bench Super Set w/BB Row from floor 45x10, 132x3, 220x2, 289x2, 308x2, 326 (146kg) 3x4 @3min
    Bent Lateral Raise 25 2x20 @60-90sec
    Side Lateral Raise 25 2x20 @60-90sec

    Track: 2x600m @ Race Pace +10% (10mph) @ 1:1


    Monday, 24-June 2019
    Weighout: 215lbs, Time: 1130 (00:45)
    Deload Week

    RDL 45x10, 155x5, 235x4, 315x3, 325x3, 335x3 @2min
    Closegrip Bench 45x10, 135x2, 225x2, 275x2, 315x2, 290x8@9, 260x8@9 @3min
    Hammer Curl 90x8, 85x8 @2min
    Dip 115x10@8.5, 105x10@9 @2-3min
    Cable Side Bend 50 1x15 each side
    Cable Wood Chop 50 1x15 each side

    Short Race Pace Run 0.26mi @8.9mph

    Notes: those hammer curls were stupid; I ended up getting a slight bit of front shoulder into it - last week 85 lbs felt stupid easy. I'll cool it a hair on those next week. Net weight loss at this point is -4lbs; Sunday 2-June 2018.4lbs, average weight over the past 23 days is 4lbs; lowest has been 211.7. My "refeed" on Saturday was epic... I made a steak and ale pie, had french vanilla ice cream with home made strawberry-rhubarb compote, had 10 tea biscuits in a sitting, and a couple Reed's Ginger Beers. I think at this point I'll push my refeeding out to every two weeks, and just have a little extra oats and rice during the off weeks. That'll be crucial this week in particular as my training and running volume is reduced; I won't have as much need for the extra calories.
    Last edited by SClark08; 06-24-2019 at 11:47 AM.

  9. #609
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    Tuesday, 25-June 2019
    Weighout: 212.3lbs, Time: 1615 (00:34)
    Delia’s week

    Squadron PT - “Free Day”
    Treadmill 7.5mph x1.5mi (00:12:00)
    90-sec walk at 3mph

    Row Machine Lvl-9 00:20:00 = 4,375m (2:17.3min/500m)

  10. #610
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    Wednesday, 26-June 2019
    Weighout: 213.4lbs, Time: 1145 (00:56)
    Deload Week

    (Red) Banded DE Squat 45x10, 135x3, 225x3, 315x2, 405x2, 295 8x2 OTM
    Press 45x10, 135x5, 200x3x4 @3min
    Weighted Chinup 90 3x5@2-3min
    Incline Rear Lateral 25 2x20 @1-2min
    Incline Side Lateral 25 2x15 @1-2min
    Ab Wheel (body weight) 2x15 @1-2min

    Weight Loss 3.5 Week Snap Shot:
    Four Week Body Weight Trend.jpg
    Last edited by SClark08; 06-26-2019 at 12:35 PM.

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