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Thread: Samuel Clark, Intermediate Training Log

  1. #861
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Wednesday, 10-Feb 2021
    Time: 0605 (00:50)

    Floor Press 315.3x3, 313x3, 308x3,3 superset w/ Reverse Curl 80 4x10 @2min

    1-Arm Bottom-up KB Press 30x12,12, 35x10 superset w/Cable Side Raise 15# 3x8 @60-sec

    Hammer Strength Incline Press 45/side x20, 55/side x18, 60/side x12 @2min
    Pec Deck 85# x20 == Nope -- that shit hurts
    Hammer Strength Decline press 70/side x20,15@2min

    notes: that's it, no more flies. ever.

  2. #862
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    Thursday, 11-Feb 2021
    Weighout: 207.5lbs, Time: 0640 (00:40)

    Paused Squat (strong sleeves) 45x10, 132x5, 220x4, belt: 308x3, 395x2, 450x4,4,4,4@3min
    Row Ergometer (Lvl:10) x20min = 3,860m (avg 2:35.9 min/500m)

    Notes: starting Wednesday, 9-Feb evening, I noticed tenderness under my right arm. It has persisted through to this morning, and is still bothersome. In checking the mirror/feeling with hands, I have a pronounced swelling/lump (approx. ribs 3/4). Could be a lipoma like my left ankle; its odd that it wasn't present last week, nor was there any incident leading to pain or soreness - it literally spawned out of thin air as I was watching TV before bed. Will continue to monitor; my guess is, its just another hand grenade from God to piss me off.

  3. #863
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    Friday, 12-Feb 2021
    Weighout: 207lbs,

    DE Deadlift 450 7x2 OTM
    Pull-up 70 3x6
    Seated Cable Row 3x8
    Inc cable rear Delt 3x12
    Scapula chin-up 3x15
    Wrist curls 42.5 3x15


    Sunday, 14-Feb 2021
    Weighout: 208lbs, Time 1015 (01:15)

    1-Arm Bottom-up KB Press 20x5, 25x4, 30x3, 35x2, 45x1, 30x4x12@69-sec

    KB Side Raise 20x12.12

    Lying cable Side Raise 17.5# x12,12

    Squat singles: 495, 510, 525, 540@9.5, 420x12@9.5, 60-sec pause x6@9.5

    Hanging Leg Raise 16,14,12,10

    Jog 5.5mph x0.25mi, 6mph x0.5mi, 5.6mph x 0.25mi, cool down walk at 3.0-2.0mph x0.125mi


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  4. #864
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    Monday, 15-Feb 2021
    Weighout: —, Time: 0820 (00:45)

    Warmup: DB Bench 40x10, 60x5, 80x4, 100x3; TBar 45x10, 90x8

    Giant Set:
    Rear 25x12,12,12,12
    TBar 135x12,10,10,10
    DB Bench 100x12,12,10,8
    Rest 2min

    Superset 1:
    Hammer Supinated-grip Pulldown 90x8,8,8
    Hammer Incline 90x8,8,8 @60-sec b/t movements

    Superset 2:
    1-Arm Cable Preacher Curl 40#x8,8,8, 35#x6
    OH Triceps Rope Ext 60#x12, 65#x12, 70#x12

    Notes: yesterday starting with vertical press made getting under the bar much easier to squat. I’m pretty sore today from the higher rep range. Today’s training was quick and felt pretty good. It’s a far cry from focused strength work, but nothing made my shoulder hurt. So maybe this will be the way to go for awhile. Let my shoulder heal up/strengthen the various scapula/cuff muscles and build some work capacity. Then I’ll charge back into some strength work.


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  5. #865
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    Tuesday, 16-Feb 2021
    Time: 0900 (00:50)

    Warmup: PT (3-raises, band resist, push up plus, scraping), RDL 45x15,10; Goblet Squat 45x10,5

    Superset: KB Pistol Squat 35lb x10,10,10
    GHR 30kg x8,8,5 @1-min b/t legs/movements

    Cable Crunch 67.5# 4x16@60-sec

    Track Sprints: 1mi = 10laps
    5x2laps @00:01:20 3:1


    Thursday, 18-Feb 2021
    Weighout: 209.4lbs, Time: 0700 (01:00)

    RDL 45x10
    Deficit SLDL 132x5, 220x4, 308x3, 396x2, 485x1, 507x1, 396x8,4

    Hack Squat 3plates/Side 3x10@2min

    Bent DB Rear Lateral 30 3x12 superset w/Neutral grip seated cable row 70x12,80x12,10 @60-sec b/t rounds

    1-Arm Cable Side Raise 17.5# 3x8 (slow) @60sec

    Pacer Run: 0.125mi @6mph, 0.25mi @9mph, 0.125mj @6mph

    Notes: finger tips were raw from knife sharpening last night. Forgot my belt. Kind of a shitty session. And weight is creeping back up. Yet I’m certainly not eating above maintenance yet.


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  6. #866
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    Friday, 19-Feb 2021
    Weighout: 208lbs, Time: 0945 (01:00)

    Warmup: Incline DB Bench (elbows tucked) 40x10, 55x8, 70x6, 85x4

    Giant Set:
    Cable High-Face-pull 50x12, 52.5x12, 55x12, 70x10
    Cable Prone-Grip Pull-down 120x12, 125x12, 130x12
    Low-Incline DB Bench 80x10, 85x10, 90x10,10 @60-sec b/t rounds

    Decline Hammer Press w/Red band 90/side 3x10 @90-sec

    Superset:
    Cable Reverse Curl 42.5 3x12
    Cable Triceps Pressdown (EZ bar) 80 3x12

    Treadmill Jog: 6.3mph x .25mi, 6.1mph x .25mi, 5.9mph x .25mi, 5.7mph x .25mi (10min)

    Cooldown: walk 4.0mph down to 2.2mph (5min)

  7. #867
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    Sunday, 21-Feb 2021
    Weighout: —, Time: 1030 (01:00)

    1-Arm Bottom-up KB Press 10x10, 20x8, 25x6, 30x4, 35x2, 35 4x8@1-min

    Squat (strong sleeves) 45x10, 132x5, 220x4, belt: 308x3, 396x2, 456x5, 476x4, 498x3, 520x2, 540x1

    Hanging Leg Raise 4x16 superset w/Cable Side Raise 17.5# 4x10

    Track: Speed Work
    2.5 laps 00:01:34, 00:01:34, 00:01:37, 00:01:35

    Walk 1.5 laps between (~1:2 work:rest)


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  8. #868
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    Saturday, 6-Mar 2021
    Weighout: 208lbs, Time: 1100 (01:00)

    Warmup: 1-Arm Bottom-up KB Press 15,20,25,30x10 minimal rest

    Band Pull-Apart x10 superset w/
    45* Closegrip Incline Bench 165x10@6, 175x10@7, 192x10@8.5

    HB Squat (no shoes, thin belt) 397x4@6, 419x4@7, 441x4@8.5

    Deficit Deadlift 397x8@6, 419x8@7, 430x8@8

    1-Arm Cable Preacher Curl 35#x12, 32.5#x10, 30#x8 superset w/
    KB Side Raise (slow eccentric) 25 3x12

    Notes: I left for Silver Flag on 22-Feb abs just got back last night. It was field rations, tent living, minimal sleep, and no gym. The first week I got up every day at 0500, had a protein shake and instant coffee, then did a push-up, pull-up, and pistol squat circuit a half hour later. The second week I couldn’t be bothered. I didn’t end up losing any weight or coming back looking like a sack of shit. So that’s a plus. I decided to move into a more strength focused, athletic/explosive posture with respect to training.

    I am doing a variation of the Barbell Medicine LP to get back up to speed, then I’ll run the bridge, then transition into the upper/lower split from Practical Programming. My left shoulder still sucks though.

    My focus areas will be: vertical back squatting patterns, cleans, push-presses (if I can get away with them), and close-grip Bench variations.


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  9. #869
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    Sunday, 7-Mar 2021
    Weighout: 208.4lbs, Time: 1300 (01:00)

    Calories: ~2500 (22% fat, 44% carb, 1g protein/lb body weight)

    Warmup:
    1. prone rotator cuff raises L, Y, T 2x10 each
    2. Bottom-up KB z-Press 25 2x10

    Bench (first rep paused) 45x10, 132x5, 220x5, 265x5, 308x6@8,6@8,7@9.5, 3min

    Low Bar Squat 132x5, 220x5, 308x3, 396x1, 450x5@7, 463x7@8.5

    Prone Incline Cable Rear Lateral 20x10, 25x10,10 superset w/
    Seated cable barbell row (to sternum) 120x10, 130x10, 140x10


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  10. #870
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    starting strength coach development program
    Monday, 8-Mar 2021
    Weighout: 205.2lbs, Time: 0945 (00:35)

    Calories: same as Sunday

    Warmup (circuit):
    1. Bi-Lateral Prone rotator cuff L-raise 8lb 2x10
    2. Uni-Lateral Prone rotator cuff Y-raise 8lb 2x10
    3. Bi-Lateral Prone rotator cuff T-raise 8lb 2x10
    4. Uni-Lateral Doorway Pec Stretch 2x30-sec/arm
    5. Uni-Lateral Wall Overhead Triceps/Lat Stretch 2x30-sec/arm

    Isometric Ab: Plank (hands and toes) 55lbs x7min (4x 30-sec on/30-sec off, 3x 20-sec on/40-sec off)

    Airdyne x15min: 5min @40-45RPM, 4x 20-sec @88,85,83,80RPM (stop at -10% output), cooldown at 40-45RPM

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