Samuel Clark, Intermediate Training Log

[SClark08]

Sunday, 21-July 2019
Weighout: 208.6lbs, Time: 1245 (01:40)
Deload/Pivot Week -- Annual Fitness Assessment on Thursday

Hip Circle 5x10 each side
Hip Circle Squat 1x10
Squat 45x5, 135x4, 225x3, 315x2, belt: 405x1, 490x1, 535x1, 570xMiss, 525x4, 500x3,3
Bench 45x5, 135x3, 225x2, 315x2, 345x5x3
Chest Supported Row 180x15, 230x15, 270x12

Treadmill: 7.2mph x1.5mi

Notes: I fucked up the kg to lbs conversion. I had intended to work up to 545 for a single today, then backoff to 520 for a set of 5... the result wasn't bad for 208.5lbs. Better luck next time.

[SClark08]

Tuesday, 23-July 2019
Weighout: 209.1lbs, Time: 1145 (00:42)
Last Session Before Fitness Assessment

DB Pullover 45x3x15 superset w/
P-grip Lat Pulldown 120x15, 135.5x15,15 @2mins

Low Cable (Rope) Upright Row 57.5 4x15 @2mins

High Cable Face Pull 60 4x12 @2mins

Track: 4x400m @ Pace (~9mph): 00:01:36, 00:01:40, 00:01:41

Notes: Feeling pretty good for this test; I know I'll score over a 90 no problem, however, I'd like to maintain a 10:05-10:37 mile-and-a-half run time if I can. Ceteris paribus, that should give me a 97%. It feels good to be doing my final PT test in this age bracket. I am slowly increasing my calories. I am not attributing the half pound gain over the past two days to fat or muscle. More so, additional fluid retention due to the decreased frequency and volume in my training.

[SClark08]

Thursday, 25-July 2019
Weighout: 208.3lbs, Time: —

Fitness Assessment
Height: 5’10”
Weight: 208.3lbs
Waist: 32.5”
Age: 29
1-min push-up: 70 (44-sec)
1-min sit-up: 60 (48-sec)
1.5mi run: 10:46 (headwind)
Score: 96.6/100

After:
Leg press xPlates per side: 12x3,4,5,6@2min
Seated cable row 120,140,140x15@2min
DB Curl 45x12,10,8, 30x20

[SClark08]

Friday, 26-July 2019
Weighout: 213.3, Time: 1500 (00:57)
Post FA/Refeed

Incline Bench 45x10, 135x10, 185x8, 225x6, 275x3,3, 225x10, 205x10, 185x8+3 (51) @2min
Incline DB Fly 40x12, 50x12, 60x2x12 @2min
Cable Rear Lateral 25x10, 17.5x5x7, 10 @45sec
Lying Cable Side Raise 20x10, 6x7 @45sec
OH Cable Triceps Rope 72.5x12,12,10 @2min
BW Dips x25, 20, 20(65) @2min

Bike to and from work x2

[SClark08]

Sunday, 28-July 2019
Weighout: 211.3lbs, Time: 1330 (01:15)
Volume Block Phase 1

Focus areas: Quads, Hams, Abs, Back, Calves

Beltless Squat 45x10, 132x5, 220x5, 308x3, 396x2, 485x1, 338x4x10
Superset w/ Neutral Grip Chin-ups 45x8,8,6+2,3+3+2

Glute-Ham Raise BW 12,12,10
Superset w/GHD Situp 45x3x12

DB Pullover 52.5x2x15
Superset w/ Split Squat 1x20

Standing Calf 140x12, 160x12
Seated Calf 90x2x12

Notes: that gassed me; if there were anything missing from my training mileau, its high[er] rep squats...

YouTube

[SClark08]

Monday, 29-July 2019
Weighout: 211.9lbs, Time: 1135 (00:58)

Treadmill: 1.0mi @ 6mph

Incline 45x10, 135x5, 185x4, 225x3, 275x2, 245x8, 225x8, 205x10 @2-3min
Seated DB Press 80x9, 75x9 @2min
Incline DB Fly 40x10, 60x12,12,12@2min
Incline Triceps Extension 125x12,10,10
Superset w/ 1-Arm Preacher Curl 40x12,10,4+2+2 @2min
Incline Rear Lateral 35x12,15,8
Superset w/Standing DB Lateral 30x15,12,12 @2min

[SClark08]

Tuesday, 30-July 2019
Weighout: 209.9lbs, Time: 1605 (00:30)

Squadron PT- Free day

Outdoor run: 3.6mi@8:15 mi pace


Wednesday - off


Thursday, 01-Aug 2019
Weighout: 209.9lbs, Time: 1345 (01:15)

Front Squat (kg) 20x10, 60x5, 100x5, 140x5, 148x4, 155x3, 161x2, 168x1, 130x12 + 60-sec rest 130x6

RDL (kg) 60x1, 100x1, 140x3x10 superset w/ Ab Wheel 45lbs 2x10

Hack Squat 90lbs/side 2x12, 115lbs/side 1x12

Standing Calf Machine 160 2x12
Seated Calf Machine 100 2x12

Seated P-Grip Cable Row 140x12, 160x2x12

Prone Grip Lat Pulldown 140x10, 130x2x12




Friday, 02-Aug 2019
Weighout: --, Time: 01:15

Seated Press 45x10, 95x5, 135x4, 185x3, 205x1, 185x6+2, 165x8, 150x8
Closegrip Bench 295x8, 265x8, 245x9 Superset w/ High Cable Face Pull 60 3x12
Hammer Strength Incline 90/side x13, 80/side x12, 70/side x13
Cable Rear Lateral 20# 4x15
Cable Side Lateral 20# 4x12
Baysean Curl 30 3x12 Superset w/ Rope Pressdown 65# 3x12

[SClark08]

Sunday, 04-Aug 2019
Weighout: ? Time: 1330 (01:30)

Experimental Cycle, Block 1, Week 1

Beltless Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1

Squat w/belt 395 (~70%) 2x6, 370 (~65%) 2x7, 355 (~60%) 2x8 superset w/ pull-ups 25 6x8 @2-3 min b/t movements

GHR 5lbs x12,12,10 superset w/ GHD sit-up 45 3x15

Standing Calf Machine 160# 3x12
Seated calf 100 2x12
Cable Rear delts 20# 4x12-15

Treadmill: 1.03mi @6mph

Bicycle to and from the gym

YouTube

[SClark08]

Monday, 05-Aug 2019
Weighout: 212lbs, Time: 1130 (00:54)

Incline Bench 255x6+2, 230x8, 210x9
Seated DB Press 75x10, 70x10
Mid-shin to High Cable Fly 25# 10,10,9,8
Dips 135x8, 122.5x8, 115x6+2 Superset w/ Cable Hammer Curl 65# 4x12
Cable Side Lateral 25# 4x12-15
Body Weight Dips x30


Tuesday, 06-Aug 2019
Weighout: 208.5lbs, Time: 1030 (00:25)

Outdoor jog: 2.85mi 25min

Notes: ended the run prematurely; the signage for the 5K cut off was misplaced (by 0.25 miles). I picked up a minor cold.

[SClark08]

Thursday, 08-Aug 2019
Weighout: 211.9lbs, Time: 1145 (01:20)

Seated Barbell Press 45x10, 95x8, 135x6, 185x3, 205x1, 175x6+2, 165x6+2, 155x6+2 @3min
Closegrip Bench 135x3, 225x2, 275x1, 300x8, 275x8, 245x9 Superset w/High Cable Facepull 65# 3x12 @2-3min
Incline Hammer Strength Machine 75lbs per side 20,15,15 2min
DB Side Lateral (front of thighs) 30 2x15 @2min
DB Side Lateral (side of thighs) 30 2x15 @2min
Bayseian Curl 30 x15,12,12 Superset w/Triceps Rope Pressdown 65x15, 70x12,12

Treadmill: Jog @6mph x00:10:30 (1.05mi)

Notes: cold has gotten progressively worse - lots of sinus pressure