Samuel Clark, Intermediate Training Log

[SClark08]

Thursday, 9-Jul 20
Time: 0620 (00:52)

Squat 405x2, 485x1, 415 3x5@2-3min
Clean & Press 205x2, 235x1, 200x5,5,4@2-3min
Side Raise 25 3x20@60sec
Incline Rear Raise 45 2x10@60sec

[SClark08]

Friday, 10-Jul 2020
Weighout: 212lbs, Time: 0610 (00:52)

Bench 275x3, 315x2, 360x1, 305x4x6@2-3min

DB Hammer Curl 60x4x12 superset w/ CG Incline 205x4x6 @1min/b/t movements

High Cable Fly 30x20-25x10-20x10-15x10-10x20

[SClark08]

Monday, 13-July 2020
Time: 0620 (01:09)

Squat 405x2, 485x1, 425x5,5,5@2-3min
Clean & Press 205x2, 235xMiss, 190x5,5,5,5@2-3min

Side raise 35x12,12,12 superset w/upright row 105x8,8,8 @90sec

Row Erg Sprint 3x 20-sec at Lvl 10, 90-sec rest

[SClark08]

Tuesday, 14-July 2020
Time: 0620 (00:55)

Bench 315x3, 360x2

Bent Lateral 45x4x15 superset w/
Barbell Row 270x4x6 superset w/
Bench 310x4x6

Elevated SLDL 360x2x5

BB Curl 90x12,10,10,(14) superset w/
Dip 115 4x8

[SClark08]

Thursday, 16-July 2020
Weighout: ___, Time: 0610 (01:12)

Squat 405x2, 485x1, 435x3x5@2-3min

Clean & Press 205x2, 220x1

Chinup 80x4x5 @1min superset w/
Clean & Press 192x4x5@1min

Side Raise 30lbs x20,20,158@90-sec

Row Erg Sprint Lvl 10: 3x20 @ 90-sec

[SClark08]

Friday, 17-Aug 2020
Weighout — Time: 0610 (01:05)

Bench 308x3, 360x2,

Rear Lateral 40x20,20,16,15 superset w/
Bench 314.5x6,6,6,6 @2-3min

Deadlift 445x1, 535x1, 625xMiss, 602x1, 535x3, 482x5

1-Arm Preacher Curl 40x10, 35x8,8, 30x8
Superset w/ CG Incline 205x4x7 @60-90sec b/t movements

[SClark08]

Monday, 20-Jul 2020
Weighout: ??? Time: 0610 (01:08)

Clean & Press 20x10, 60x6, 70x5, 80x4, 85x6, 87x6, 89x5@3min

Incline 102x6, 104x6, 105x5@3min

Bench 140x5,5,5 @3.5-4min

Curl 54x6,55x6,56x6
Dip 135x6, 145x6, 155x6

Seated Side raise 40x10,9,8@60-sec

[SClark08]

Tuesday, 21-Jul 2020
Weighout; ???, Time: 0615 (00:58)

Squat 405x2, 485x1, 440x5, 445x5, 450x5 @3min

Bent Lateral 45x10,10,8 @20-30-sec superset w/
Barbell Row 278x5,5,5 @1-2min

Elev SLDL 435x5, 458x5 @2min

Farmer Walk 422 3x30m @1-2min

[SClark08]

Thursday, 23 July 2020
Weighout ??? Time: 0615 (01:09)

Clean & Press 20kgx10, 40x5, 50x4, 60x3, 70x2, 89x6, 90x6, 91x5 @3min

Incline Bench 105x5,5,5@3-3.5min

Bench 140x5,5,5@3-4min

Hammer Curl 70x10, 75x10, 80x8 @ 1min superset w/
90* LTE 105x10, 115x10, 125x10 @2min

Seated Side Raise 40 3x10@1-2min

[SClark08]

Friday, 24 Jul 2020
Weighout ???, Time: 1100 (01:00)

Squat 405x2, 485x1, 455,460,465x5
Incline Rear Lateral 40 3x12 superset w/ Chin-up 45x10,8,8
Deadlift 495x5, 470x5
Row Erg Sprint 6x00:00:20 : 00:01:20 @Lvl 10


Monday, 27 July 2020
Weighout: 215lbs, Time: 0615 (01:05)

Clean & Press 205x2, 220x1, 156x12, 160.5x12, 165x10
Incline 201x8, 192x10, 187.5x10
Bench 245.5x12,10,10
1-Arm DB Preacher Curl 35 x12,10,10 superset w/ Incline TE 125x10,10,(skip set 3 - left triceps tightness)
KB Side Raise 30x12,12,12-25x6-20x5