Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 3-Oct 2019
Weighout: 215.7lbs, Time: 1200 (01:20)

Warmup: treadmill @6mph x5min

Giant Set 1
Box Jump x3
Squat 45x10, 135x5, 225x4, belt: 308x3, 395x2, 485x1, DE (no belt; 40% 565, on the minute/10 minutes): 232+67.5lbs bands/side 10x3
Ab Wheel x8 (warmup sets only)

Giant Set 2
Burpee x0,3,3,3,3,0 (smashed toe),3,3,3,3
Band DE Deadlift (40% 635; no belt; on the minute/10-minutes) 255 + 67.5lbs bands 4x3, 1x2 (smashed shins), no bands 5x3

Giant Set 3 (three rounds)
Incline rear lateral 45x3x12
Chin-up 45x8,6,3+3+2+2
Sand Bag Carry x50m (5kg, 2x10kg, 2x15kg, 1x20kg) + 50m shuttle run

Notes: this was fairly difficult - it took a little convincing, but I finished. Squat was fine, however, the first round left me with 20 seconds between rounds when I was putting on my belt. So I ditched that and gave myself 30-35 seconds between rounds. Deadlift started off okay, but the damn kettlebells kept moving so by the fourth set one band fell off, and the fifth set they got in the way and I bounced the bar into my shin... only did two reps there. Then on set 6 I dropped the 70lb KB on my toe, so I had to skip the burpees for that round. I ditched the bands - that really made the bar pop after I passed mid-shin. Chin-ups proved to be harder than expected - that's what I get for doing Lat Pulldowns for a 6 week block... Sand Bags were jokingly easy - I need to move further distances if I can't find a heavier set.

YouTube

[SClark08]

Friday, 4-Oct 2019
Weighout: 213.5lbs, Time: 1300 (01:07)

Warmup: Erg/Row 5min @10 (1140m)

Superset 1
Med Ball Vert Throw 20lb x30
Press 45x10, 135x5, 155x4, 175x3, 200x1@10, DE (OTM) 105+60lbs bands 10x3

Superset 2:
Slam Ball 50lbs x3
Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 165+60lbs bands 10x3

Giant Set:
Dips 90 3x10
Hammer Curl 75 3x10
Incline DB Fly 65 x12,12,9
DB Lateral 35 x12,12,8

[SClark08]

Sunday, 6-Oct 2019
Weighout: 213.3lbs, Time: 0900 (01:05)

Treadmill warmup jog 00:05:30 @6mph

Giant Set 1
KB Swing 90lbs x3
Pause Deadlift 135x3, 225x3, 315x3, 395x3, 485x3, 395x8,5,5
Ab Wheel 45lbs x8 (warmups and top set only)
Rest 90-120sec

Giant Set 2
Ring Rear Fly body weight 3x12
Barbell Row 220 3x8
GHR bodyweight 3x8-10
Farmer Walk 275 3x1/2 lap around basketball court
Rest 90-120-sec


Tuesday, 08-Oct 2019
Weighout: 214.5lbs, Time: 1130 (00:47)

Warmup Erg Lv10 x5min = 1220m

Superset
Incline Bench 45x10, 135x3, 185x3, 225x3, 275x3, 225x10,5,5
GHR Halo 20lbs x6/side (warmups and top set only)
Rest 90-120-sec

Giant Set
Closegrip Bench 260x8, 245x6+2, 235x5+2+2
Barbell Curl 105x10,8, 100x10
Incline DB Fly 60x12,8, 50x8
DB Lateral 35x12,12,12
Rest 90-120-sec

Extra
Barbell Curl 95x8
Incline DB Fly 50x14

[SClark08]

Wednesday, 09-Oct 2019
Weighout: 215.5lbs, Time: 1230 (01:05)
Dynamic Effort Lower Body

Treadmill Warmup: 5-mins @6mph

Squat 45x10, 135x5, 225x4, 315x3, belt: 405x2

Superset
Box Jump x3
Band Squat (no belt; 45%565) 255+67.5lbs bands/side 10x2
Rest: remainder of the minute

Superset
Burpee x3
Deadlift (no belt; 62%635) 387x10x1
Rest: remainder of the minute

Giant Set
Ring Rear Fly 3x12
Chinup 45x8,8,3+2+2
Prowler Push 220lbs (+ sled) 60m x2
Rest: 2min

Notes: I keep getting crummy sleep due to a cold thats going around the house; the boys wake up in the middle of the night hacking and coughing, I wake up sweaty, and lots of sinus pressure/tooth pain.

[SClark08]

Monday, 14-Oct 2019
Weighout: 214.8lbs, Time: 1300 (01:30)

Press 45x10, 135x5, 155x4, 175x3, 200x2, 220x1, 205x3, 165x8,8,8 superset w/ pull-up 50x8,8,7+1
Squat 4x10, 135x5, 225x4, 315x3, 405x3, 485x3@9.5, 395x3x5
Incline Rear Lateral 40 4x12 @60-sec
Side Raise 40x8, 35x12,10,10@60-sec

Yoke +180 2x40m, +360 2x30m

Notes: press went better than expected - keeping my air from walkout to first rep helps a ton. However, missing the past few days and having this cold didn't do my squat any favors. 485 moved like shit - I couldn't breath, and my head kept getting a massive rush. I probably should have foregone squatting. Oh well.

[SClark08]

Tuesday, 15-Oct 2019
Weighout: 216.5lbs, Time: 1400 (00:54)

RDL 45x10, 135x5, 225x5, 312x6,5,6
Bench 135x5, 220x4, 275x3, 315x3, 365x1, 285x8,8,8 superset w/Row 220 3x8 @3min
Alt. DB Curl 45 3x10 superset w/ Closegrip Bench 236x3x8

[SClark08]

Thursday, 17-Oct 2019
Weighout 216.3lbs, Time 1430 (01:05)

Press 45x10, 135x5
Push press 155x3, 175x3, 205x3, 220x3, 235x3, 255x3, 205x8,7,8 superset w/chin-up 70x6,6,6

Paused squat (no sleeves) 135x5, 225x5, belt 315x5, 360x5,5,5

Side raise machine 85x15,15, 90x15@60-sec
Rear raise machine 145x15,15,15

[SClark08]

Friday, 18-Oct 2019
Weighout: 218lbs, Time: 1300 (01:07)

RDL 45x10
Rack Pull 135x3, 225x3, 315x3, 405x3, belt: 495x3, straps 585x3, 635x3, 655x2

Paused Deadlift 405x1, 495x1, 525x3,2

Incline bench 135x5, 185x4, belt 225x3, 280x3, 245x6,5,5 superset w/ cable face pull 70# 3x12

Dip 135x8,8,8+1 superset w/incline Hammer Curl 70x8, 65x8, 60x6+3

Notes: started the day with diarrhea. Somehow didn’t shit my pants today.

YouTube

[SClark08]

Sunday, 20-Oct 2019
Weighout: 216.5lbs, Time: 1330 (01:16)

Squat 45x10, 135x5, 225x4, belt: 315x3, 410x2, 500x1.5***

Press 45x10, 135x5, 175x4, 214x3, 181x6,6,6,6

RDL 315 4x6

Pull-up 55 3x6, 5+1+1

Lateral raise machine 95 3x15 superset w/ rear delt machine 150 3x15 @60-sec

Notes: lower back was still pretty tight/sore from Friday’s pulling. Couldn’t squat Beyond my top set (which was supposed to be a triple). I swapped heavy squat and light pull places this week.

[SClark08]

Tuesday, 22-Oct 2019
Weighout: 215lbs, Time: 1315 (01:13)

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 515x1, 490x3, 440x3x5
Bench 45x10, 135x5, 225x4, belt: 275x3, 315x2, 365x1, 315x3x5 superset w/Barbell Row (from floor) 315x3x5
Closegrip bench 285x3x5
1-Arm DB Preacher Curl 40x10,9,8

Notes: left elbow hurt a lot during my squatting - very distracting. I would end up loosening my grip and try to slide my hand further out during the set. My technique/timing is all off; this cold hasn't done me any favors. Overall I have been very inconsistent and feel like shit in the weight room. Bench sucked too - 365 bar path was atrocious.