Samuel Clark, Intermediate Training Log

[SClark08]

Monday, 29-Mar 2021
Weighout: 207.4lbs, Time: 0610 (00:50)

LBB Squat (strong sleeves, oly shoes) 44x10, 132x5, 220x4, belt: 308x3, 396x2, 485x1, 441x4,4,4,4@7.5-8, 3-min

GHR 35kg x6,5,5 superset w/
Prone Incline DB Rear Fly 40x10, 45x8,8,8 superset w/
Scapula pull-up (prone grip) 10,8,8,8 @60-90sec

Neck Ext 42.5# 4x10 superset w/
Neck Flex 42.5# 4x15 @60-90sec

[SClark08]

Tuesay, 30-Mar, 2021
Weighout: 205lbs, Time: 1230 (00:35)

Warmup: Row Ergometer @10 x5mins (~2:15-2:25 min/500m)

Seated D-Handle (bi-Lateral) Cable Row 70# 7.5mins x12-5 reps (70 total)
Ab Wheel 7.5mins x10 reps (80 total)

Row Ergometer Tabata @10 8-rounds: 10-sec light, 20-sec hard (01:35 - 01:55 min/500m)

[SClark08]

Wednesday, 31-Mar 2021
Weighout: --, Time: 0615 (00:55)

Closegrip Bench (first rep paused) 132x5, 220x4, 308x3, 331x2, 353x1, 288x4x6@2-3min

1-Arm Preacher Cable Curl 42.5# 4x8 rest 60-sec, superset w/
Weighted Dip 110 4x8, rest 60-sec

Rev Grip Incline Cable Press 50# 4x10 superset w/ 35lb KB side Raise 4x8 rest 60-90-sec

[SClark08]

Thursday, 1-Apr 2021
Weighout: 206.4lbs, Time: 1130 (00:50)

Paused LB Squat (sleeves) 44x10, 132x5, 220x4, 308x3, 406x4,4,4,4 @3min

Deficit Deadlift 463 4x3 @2min

Neck Extension 42.5# 3x10 superset w/ Neck Flexion 42.5# 3x15 60-sec

[SClark08]

Friday, 2-Apr 2021
Weighout: --lbs, Time: 0615 (00:38)

Alternating 1-Arm Supinated Lat Pull-down x7mins (x10,10,8,8,6,6,6; 54)

Weighted Plank +45lbs x7mins, sets of 35-sec on/30-sec off

Airdyne:
1. Tabata 8x 20-sec on, 10-sec off; 84RPM down to 62 RPM
2. Cooldown 6-min @33-39RPM

High Cable Rear Delt Fly 35# 4x10 @90-sec

[SClark08]

Sunday, 4-Apr 2021
Weighout: --lbs, Time: 1335 (00:50)

Pre-hab: prone incline L-, Y-, & T- Raise 10lbs 1x12 ea

Band Pull Apart x12 superset w/ Low Incline DB Press 125x2, 105x4x6 @2-3min

Barbell Curl 100 4x8 superset w/CG Bench 270x8, 265x6,255x6,260x6 (try 265 4x6 next time) @90-sec b/t movements

DB Side Raise (standing) 30 4x12

Notes: calories average 2700/day


Monday, 5-April 2021
Weighout: --lbs, Time: 0615 (00:50)

Squat (lowbar, sleeves) 44x10, 132x5, 220x4, belt 308x3, 396x2, 485x1, 500x1, 511x1, 452x4,4,4,4@3min

Deadlift 538x4

AB Wheel 45lbs 3x10 superset w/
Neck Extension 42.5# 15,14,10 superset w/
Neck Flexion 42.5# 20,20,20

Notes: calories average 2700/day

[SClark08]

Tuesday, 6-April 2021: LSD Conditioning
Time: 1330 (00:35)

Long Slow Distance Run
Target Distance: 2.5mi @ 6.1mph (00:24:27)

Distance Completed: 2.55mi @00:22:247 == 6.71mph

Cooldown:
- Leisurely walk x4mins
- Calf stretch 2x30-sec/side
- Quad stretch 2x30-sec/side
- Ham stretch 2x30-sec/side
- Butterfly/Groin 2x30-sec
- IT stretch 2x30-sec/side

Notes: As I gradually introduce calories back--roughly 100-150cal/week--I will be transitioning into a ME/DE arrangement to accommodate distance running as I prepare for a fitness assessment. The Air Force has been exempt through COVID, so this will be my first test in two years... I am shooting to test mid-June, prior to my OCONUS PCS (because moving CONUS is bad enough, toss in cars, dogs, dependents... into a foreign country with more severe lockdowns... fitness is going to be an after thought).

The weekly arrangement will resemble the following:

Sunday: Dynamic Effort Upper w/Running Form Drills (dynamic warm-up)
Monday: Dynamic Effort Lower
Tuesday: LSD Conditioning (Long/Slow Distance @70% Race Pace)
Wednesday: Max Effort Upper & a Light Recovery Jog (1-1.5mi @60% Race Pace)
Thursday: Complete Day off
Friday: Max Effort Lower & Speed Work (repeat 400m and 600m @+10% Race Pace)
Saturday: Short Race-Pace Run (0.5-0.75 mi)

[SClark08]

Wednesday, 07-April 2021: Dynamic Effort Upper
Weighout: --lbs, Time: 0620 (00:55)

Bench (paused) 20kgx10, 60kgx5, 80kg x4, 100kg x3, 120kg x2, 140kg x1,
Dynamic Effort Bench (all reps paused on the chest) 130kg + Red Mini Bands 10x3 @60-sec

Weighted Supinated-Grip Chin-up 60lbs 4x6 superset w/ DB Z-Press 45x15, 40x20,15 @1min b/t movements

1-Arm Cable Preacher Curl 35x10, 32.5x10,10 superset w/Weighted Dip 90 3x12 @1min b/t movements

Giant Set:
Prone Incline Rear Lateral 25#x8, 20#x10, 15#x12
Reverse Grip Incline Cable Cross 25#x15, 20#x15,15
DB Side Raise 25x15, 20x12, 15x12-10x12-6x12

[SClark08]

Thursday, 08-April 2021: Dynamic Effort Lower
Weighout: 208lbs, Time: 1115 (00:58)

Reverse (Green/Mini) Band Low-Bar Paused Squat: 44x10, 132x5, 220x4, 308x3, 396x2, 485x1, On-the-Minute: 352.7lb/160kg - (~78lbs on bottom) 10x2
Paused (1" off the floor) Deadlift 308x1, 396x1, On-the-minute: 385.8lbs/175kg 10x1

Giant Set:
Glute/Ham Raise 30kg 2x8
GHD Sit-up 30lbs 2x15
Pistol Squat 30lbs 2x8/leg
KB Side Bend 90lbs 2x10/side

Superset:
Neck Extension 35# 3x20
Neck Flexion 50# 3x20

[SClark08]

Friday, 09-April 2021: Pivot
Weighout: 208.8lbs, Time: 0615 (00:45)

Bent Rear DB Lateral 35 3x12
Chest Supported (Pronated Grip) Row 90 3x15
1-Arm Hammer Incline Press 45 3x15

Lying Rope Hammer Curl
Rope Overhead Extension
Side Raise

Treadmill: 4x400m @9.5mph


Sunday, 11-April 2021: Medium/Light Upper Body
Weighout: --lbs, Time: 1330 (01:02)

Warmup:
- Prone, incline Db I-,Y-,T- raise 1x15 ea
- Low-Incline (15-20*) Closegrip Bench Press superset w/Reverse Grip Bench 45x10, 135x5, 225x4, 275x3, 315x2

Band (long, mini, red) Pull-apart (fast, w/slow eccentric) x10 superset w/ Low-Incline Closegrip Bench 275x10@9, 260x10@9.5, 250x10@10, 235x8@9.5

1-Arm Cable Preacher Curl 35# 3x12 superset w/ Lying Cable, Rope OH Triceps Extension 52.5# 3x12

Lean-Away Cable Side Raise 20x10, 17.5x12,12 superset w/ Incline, Reverse Grip Cable Cross 42.5# 12,12,12,10 superset w/Rope Cable Upright Row 42.5# 2x15

Notes: shoulder felt pretty good today