Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 10-Nov 2020
Weighout: 220lbs, Time: 1420 (00:57)

Pullup BWx3, 25x2, 50x1, 65x5,5,5, 32.5x6, BWx8
Bent Lateral (45lb plates) 3x8 superset w/Barbell Row Bar x5, 135x5, 225x5,5,5
RDL Bar x15, 275x6, 295x6
1-Arm DB Row 120x12
Rear Delt Machine 115x15, 105x20, 100x20

Prowler:
Backward Pull 155 2xFull Court
Forward Push 155 2xFull Court
Backward Pull 110 1xFull Court
Forward Push 110 1xFull Court

[SClark08]

Wednesday, 11-Nov 2020

Paused Squat (no shoes or sleeves) 440x3x3
PBN 152x3x6, 125x12
Reverse Curl 90x3x8 superset w/
Dip 135x3x8
Incline Cable Fly 25# 15,12,12
DB Side Raise 35 3x12


Friday, 13-Nov 2020
Time: 0620 (00:58)

Squat (strong sleeves) 375x3, 485x1, 529x3 @RPE9.5, 419x10
Incline Bench 265x3x4, 220x12, 1-min rest 1x6
Speed Deadlift (630*67%) 419x10x1 OTM
Incline Reverse EZ-Bar Curl 50x20, 60x12,12 superset w/
Rope OH Tri Ext 52.5# x20, 65# 2x15

[SClark08]

Saturday, 14-Nov 2020

Barbell Complex: 135lbs x6-5-4-3-3 @90-sec b/t rounds
Deadlift
RDL
Barbell Row
Power Clean
Press
Front Squat

Dynamic Interrupt 50lb Slam Ball to shoulder x2mins (36)

Row Erg (Lvl10/10) x5min 2:45/500m, x6 20-sec sprints + 100-sec slow (~2:55/500m), round out with 2:45/500m cooldown; 20-mins total (~2020m)


Monday, 16-Nov 2020
Time: 0610 (01:05)

Reverse Band Squat (green) 545 (at top) x4,4,3,3,2 (meant to do 3x4-6...)
Bench 320 3x6, 285x8
Reverse Curl 45kg/99lbs 3x6 superset w/
Dip 140 x6,6,6, 70x10 Bodyweight x20


Tuesday, 17-Nov 2020
Weighout: 220.2lbs, Time: 1150 (00:45)

Ring Inverted Rear Delt Fly Bodyweight x15,12,12,12,12 superset w/
Pullup Bodyweight x3, 70x4,4,4, 35x8
DOHHG SLDL 70kg x3, 120kg x3, 170kg x3, 190kg x5,5
Barbell Row 120kg x5,5,5
1-Arm DB Row 105lbs 1x20
Incline Rear Lateral 45x10, 40x10,12

[SClark08]

Wednesday, 18-Nov 2020
Time: 0610 (01:00)

Clean 100kg, 102kg, 103kg, 104kg, 105kg x3 superset w/Push Press x2

Clean & Strict Press 195x4x5, 180x8+4

Front Squat 310x3, 330x3,3

Side Raise 20x20,15,15 superset w/Upright Row 135x8,8,8

[SClark08]

Friday, 20-Nov 2020
Weigh out: 219.4lbs, Time: 0610 (01:00)

Paused Squat 410 3x4
Incline Bench 250x4,5,4, 220x8+5
Deadlift 530x6
OH Triceps Extension 65# 3x15 superset w/ cable concentration curl 25# 3x12


Saturday, 21-Nov 2020
Weigh out: 216.6lbs, Time: 1115 (00:50)

Air Dyne x5min
Complex: DL, RDL, Row, Clean, Press, FSQ
Bar x6 each
64kg/141lbs 6,5,4,3,3@90-sec
50lb med ball to shoulder x2min (40)
Row Ergometer @8 ~02:30/500m x20min (4030m)

[SClark08]

Diet Update:

Maintaining 2400-2500kcal/day, Mon-Saturday (38% fat, 25% carbs, 37% protein) and consuming a large amount of carbs and salt on Sundays. I ranged from ~220.5 down to 216.5lbs by the end of the week. This morning I weighed 219.5lbs, post training. This method seems to be producing better results than previously alternating high/low calorie days.



Monday, 23-Nov 2020
Weighout: 219.6lbs, Time: 0610 (00:55)

Squat (strong sleeves) 485x1, 530x1, 455x5*,5,5
Clean & Press 220x1, 195x6,6,6
Reverse Curl 100lbs 4x6 superset w/Closegrip Bench 308lbs 4x4

Notes: I need to get up 10-15 min earlier and allow adequate time for a quality shit... First work set on squat was, soft. I know I would have completed 3 sets of 6 had things been a little more solid.

[SClark08]

Tuesday, 24-Nov 2020
Weighout: 217.4lbs, Time: 1230 (01:00)

1-Arm DB Row 60x10, 75x10, 90x8, 110x15+5
RDL bar x10
seated Cable Face-Pull 55 4x15 superset w/Pullup 70x4,4,4, 35x8
RDL 315x2x8
BB Row 275x3x6
Prowler 180 x4
Incline Rear Lateral 40 3x8 superset w/DB row x4


Wednesday, 25-Nov 2020
Weighout: 217.6lbs, Time: 0610 (07:00)

Front Squat 335 3x3
PBN 152x3x5
Cable Hammer Curl 55# 4x10-12 superset w/
Dip 145x3x6, 72.5x15, Bodyweight x30 superset w/
KB Side Raise 25x20,15,15

[SClark08]

Friday, 27-Nov 2020

Paused Squat 410 3x5
Incline bench 265 3x6, 220x9+5
Deficit Deadlift 485x5*
Inc Zbar OH TE 105x20, 125x15, 145x15 superset w/ Lying Cable Curl 30# 3x12

Saturday, 28-Nov 2020
Weigh out 216.8lbs

Complex: deadlift, RDL, Row, Power Clean, Press, Front Squat, PBN, Back Squat

Bar x5 each
135x6,5,4,3,3@90-sec

Dynamic Interrupt 2min: 50lb med ball to shoulder x30

Row ergo meter @8.5 x20min avg 2:35/500m


Monday, 30-Nov 2020
Weigh out 219.2, time: 0620 (00:50)

Squat (strong sleeves) 485x2, 455x3x6
Clean & Strict Press 200x3x6
Incline Rear Lateral 45x8,8,10 superset w/
Upright Row 141.5x3x10

Note: diet is going well; weight is gradually coming down while lifts are trending upward. The weekly structure will change to resemble the following:
- Monday: Heavy Squat & Heavy Press
- Tuesday: Closegrip Bench & RDL
- Wednesday: Row, Ab Wheel, & Sprint
- Thursday: Paused Squat & PBN
- Friday: Incline Bench & Pull Variation
- Saturday: Pull-up, Leg Raise, & LISS
- Sunday: Carb up

[SClark08]

Tuesday, 1-Dec 2020
Weighout: 214.8lbs, Time: 1245 (00:55)

Complex: RDL, Row, Reverse Curl, Cuban Press, Front Squat bar x10 each

Clean 135x3, 100kg/220.5lbs x2, 110/242.5 x2, 113/249 x2, 116/256 x2, 118/260 x2, 120/264.5 x2, 123/271 x2
Reverse Curl 48kg/105.8lbs 4x6 superset w/
Closegrip Bench 140kg/308.6lbs 4x5
Incline DB Fly 45x20, 20, 15*+35x10*+30x6* + Diamond Push-up x15*

Notes: Cable flies feel okay on my shoulders, however, the cable machine was out-of-order today; using dumbbells always pisses of my shoulders before I actually reach failure. So I just did a couple high rep sets and then a multi-drop set with push-ups at the end. Ideal? not a chance.

[SClark08]

Wednesday, 2-Dec 2020
Weighout: 215.4lbs, Time: 1245 (00:50)

Warmup: Airdyne x5min @ ~50rpm

Barbell Row: 45x10, 135x5, 220x4, 7mins: 265x5 @60-sec b/t == 35 total reps

2-min break

Hanging Leg Raise: 7mins @30-sec b/t == 64 total reps

2-min break

Row Erogmeter @Lvl10:
1. 5mins 2:35/500m,
2. 20-sec 1:40sec/500m (~16pulls) : 100-sec 2:35/500m x6
3. remaining time 2:25/500m
Total: 20mins (4,140m)