Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 23-Jan 2020
Weighout: 217.3lbs, Time: 1245 (00:53)

Paused Squat 315x3, 405x2, 495x1, 415x4x4 @2min
Seated DB Press 85x12,12,9 @2min
Standing Side Lateral (front of thighs) 50x3x12 @2min
Incline Rear Lateral 70x3x10 superset w/seated rear lateral 50x3x8 @2min
Standing Side Lateral (side of thighs) 45x10-40x8-35x6-30x4 (triple dropset)

[SClark08]

Friday, 24-Jan 2020
Weighout: 218.2lbs, Time: 1230 (00:45)

Incline Bench 45x10, 135x3, 185x4, 225x4, 275x3, 285x3, 295x3,3,4
Superset w/RDL 45x10, 135x5, 225x5, 315x5, 365x5, 385x5, 395x5, 390x5

Hammer Curl 75x3x12 superset w/Dip 160x8,8,6+1

High Cable Fly 30x15-25x15-20x15-15x20

[SClark08]

Sunday, 26-Jan 2020
Weighout 216.5lbs, Time: 1300 (00:41)

Front Squat 45x10, 135x5, 225x4, 315x3, 365x2

Giant Set 1: x3 rounds (minimal rest b/t movements)

High box jump x3
Front Squat 303x8, 298x8, 292x8
Lying cross sit up x15
Airdyne sprint x0.2mi
Rest 2-min

Giant Set 2: x2 rounds (minimal rest b/t movements)

RDL 315x10
GHR x10
Ab Wheel x10
Prowler x25m +135lbs, +90lbs

Notes: this rocked me; dry mount, light headed, tripping over my own feet... wow

[SClark08]

Monday, 27-Jan 2020
Weighout: 215.6lbs, Time: 1230 (00:55)

Warmup Paused Bench superset w/Pendlay Row 45x10, 135x5, 225x4, 315x3, 365x2

Giant Set 1 (3 rounds w/minimal rest b/t movements):
Touch & Go Bench: 305x8,7,6+3
Pendlay Row: 305x8,8,8 (straps)
Glute Ham Mason Twist: 35x16,16,16
Battle Ropes: 30-sec

Giant Set 2 (2 rounds w/minimal rest b/t movements):
Side Lateral 40x15,15
Seated Rear Lateral 40x15,15
Barbell Curl 90x12,12
High-Incline LTE: 135x12,12
Ergometer-Row: 2-min @ Level 10 (moderate effort)

Notes: that was difficult. Insanely dry mouth--I chugged three canteens vs. the standard "most of one"

[SClark08]

Tuesday, 28-Jan 20

Skipped running, because. Fuck it; met Michelle and the boys at the pool for 30-mins instead.


Wednesday, 29-Jan 20
Weighout: 216.8lbs, Time: 1300 (00:48)

Giant Set #1: x3 rounds w/minimal rest b/t movements
Broad Jump x3
Deficit Deadlift (straps) 441x8
Elbows to Knee-Cap Situps x15
Farmer Walk 523x10m

Giant Set 2: 2 rounds w/minimal rest b/t movements
BB Step-up 135x10/leg
BB Walking Lunge 135x5/leg
Ab Wheel x10
Reverse Sled Drag 110x30m

Notes: those reverse drags start off light but they sure creep up on you. My quads were torched.

[SClark08]

Thursday, 30-Jan 2020
Weighout: 217.8lbs, Time: 1230 (00:55)

Pullup x1 superset w/Clean & Press 45x10, 90x5, 135x4, 185x3, 205x2, 225x1

Giant Set #1: x3 rounds (w/minimal rest b/t movements)
Pullup 45x8,8,6+2
Clean & Press 180x8,8,6+2
Flutterkick x8 4-Count
30-sec Med Ball Slam 50lb x15
2-min rest

Giant Set #2: x2 rounds (w/minimal rest b/t movements)
Concentration Curl 35x15,12
Closegrip Bench 265x8, 245x10
Ring Rear Fly x10
High Cable Fly 8# x12
Row-Ergometer x2min @ level 10
Rest 2-min

[SClark08]

General template update:
Sunday focuses on the squat
Monday focuses on the bench
Wednesday focuses on the Deadlift
Thursday focuses on the press
Tues or Fri (or both is a general fitness day - if included)
***assistance work is swapped for each day (e.g., squat assistance work is on deadlift days, bench assistance work is on press days, etc.).


This program operates on a HLM weekly schedule, meaning, the first week has heavy variants with a 5 sets of 3 at 80-85% schedule, the second week is lighter variants with 3 sets of 8 at roughly 70%, and the third week are medium variants with 4 sets of 5 at 75-80%.

Primary Movements:
Squat variants: Heavy = competition squat, Light = Front Squat, Medium = Paused Squat
Bench variants: Heavy = Slingshot Bench, Light = Paused, Wide-Grip Bench, Medium = Touch & Go, Medium-Grip Bench
Deadlift variants: Heavy = Block Pulls, Light = Deficit Deadlifts, Medium = Regular Deadlifts
Press variants: Heavy = Incline Bench, Light = Press, Medium = Push Press

Assistance Work: Heavy weeks = 4x6, Light weeks = 2x12-15, Medium weeks = 3x8
Quads: Step-ups, Walking Lunges
Hamstrings: RDLs, GHRs
Bench: Closegrip bench, dips, flyes & biceps work
Press: side & rear raises, Incline LTEs & biceps work
Deadlift: Pendlay Row/BB Row/DB Row, Pullups/Chinups/P-Grip Chins
Abs: Ab wheel, flutter kicks, 180* situps, selection situps, mason twists, planks
Conditioning: Row-Ergometer, Farmer Walks, Sled Pushes, Sled Pulls, Slam Balls, Battle Ropes, Airdyne sprints

Logic: continue to progress on basic barbell exercises, allow ample room for recovery/make progress every three weeks, enhance conditioning (using giant sets) without much in the way of traditional cardio. This is focused on maintaining or improving my strength performance while improving work capacity and mental discipline should I hop on a special warfare training pipeline. My caloric goal is to float in the 210-220 range. As I near anything important, conditioning (traditional running) will increase and supplemental work will decrease.

[SClark08]

Sunday, 2-Feb 2020
Weighout: 216.1lbs, Time: 00:55

Squat 405x2, 485x1, 530x1
Giant Set #1: 3-Rounds, minimal rest b/t movements
Box Jump x3
Squat 463x6, 470x6, 476x2-470x1-463x1
Ab Wheel + 45lbs x10
Flutter Kick 10x4-Count

Giant Set #2: 3-Rounds, minimal rest b/t movements
RDL 397x6, 397x6, 404x6
GHR 45x6, 50x6, 50x5
Prowler Push 90lbs x30m

Monday, 3-Feb 2020
Weighout: 216.6lbs, Time: 00:58:30

Incline Bench 225x3, 275x2, 245x6, 250x6, 255x6 superset w/Chest Supported Row 135,145,155x6 (each arm) @3-4min
Flat Bench 315x6, 320x5, 315x5 superset w/P-grip Seated Cable Row 160#x10, 167.5#x10, 175#x10 @3-4min
Barbell Curl 105x10, 110x10, 110x8 superset w/Closegrip Bench 225x10, 235x9,8 @1-1.5min b/t movements
Incline DB Bench 80x10, 85x8, 80x8 @2min
Body Weight Dips x20,10,10 @60-sec

Loading Scheme: I didn't like the concept of waiting a month to progress a lift. While I may not be a novice, I can still call myself a late stage intermediate or early advanced. I prefer the following: 3 sets in the 4-6 rep range. If on Set #1 you complete 6 reps, add 5 pounds to the bar (pressing) or 5-10 pounds (squatting/pulling). On Set #2, if you also accomplish 6 reps, add weight again. If however, you only achieve 4 or 5, you can either repeat the weight or--and I recommend this--go back to the initial set's weight and shoot for 6 reps. This feedback tells you if you started too aggressively whereas, if you crush all three sets, you know that you were too conservative. This keeps the intensity reasonably high (80-85%), the volume in the 12-18 range (or more if you take the third set to failure), and gives you sub-goals per session as well as keeps your overall training within perspective. For supplemental movements the same protocol can be applied, or you can up the rep range to 8-10. It really doesn't matter.

My template resembles the following: Day 1: squatting & pulling assistance; Day 2: Bench and & bench assistance; Day 3: Deadlifting & squatting assistance; Day 4: Pressing & press assistance. I didn't like the higher frequency press templates - sure I made reasonable progress on one lift or the other, however, I never felt fresh enough to give 110% effort--especially because I knew I had to press again 2-3 days later. Now I can put the priority movement earlier in the week and dedicate one training day per week to hitting the main movement and spending some quality time on the supplemental areas.

[SClark08]

Tuesday, 4-Feb 2020

Jog: 1.5mi in 12 min w/3-5min cooldown


Thursday, 6-Feb 2020
Weighout: 215.8lbs, Time: 1245 (00:40)

Giant Set #1: 3 rounds w/3-min b/t rounds
Broad Jump x3
Block Pull (midshin w/straps) 575x6, 565x6, 570x6
Sit-ups (finger tips at ears/elbows to knees) x15
Prowler Drag (quads) +100lb x30m


Giant Set #2: 2 rounds w/minimal rest b/t movements
Box Jump x3
BB Step-up 70kg x8/leg
Walking Lunge 70kg x5/leg
Airdyne sprint x0.2mi

Notes: dry mouth stems from the SSRI medication I have been taking.

[SClark08]

Friday, 7-Feb 2020
Weighout: 217.6lbs, Time: 1300 (00:52)

Clean&Press 45x10, 135x5, 185x4, 205x2, 225x2

Superset 1:
Clean&Press 190,195,200x6
1:30 rest
Pull-up 60,65x6, 70x5
1:30 rest

Superset 2:
Prone grip Lat pulldown 70#,75#,80#x10
60-sec rest
Seated DB Press 80x10, 85x10, 90x8
60-sec rest

Superset 3:
Hammer curl 80x10, 85x10, 90x8
Rest 60-sec
Dip 160x7, 135x8, 145x5
Rest 60-sec

Side Lateral 40,45,50x10 @60-sec
Incline rear lateral 50,55,55x10 @60-sec

Notes: have a cold. Mostly snotty and sneezing, slight cough.