Samuel Clark, Intermediate Training Log

[SClark08]

Wednesday, 5-May 2021
Time: 0610 (00:55)

Low Incline DB Bench 60x5, 80x4, 100x3, 120x3,
Band Pull-apart x10 superset w/low incline DB bench Red Band + 80x12, 85x12,12 @2min

Squat 45x10, 132x5, 220x4, belt 308x3, 396x2, 485x1, 430x6,6

Green Band Incline Push-up 3x20 superset w/1-arm lean away cable side raise 20# 4x12

Lying Cable Curl 37.5# 3x12 superset w/triceps kickback 30# 3x12



Thursday, 13-May 2021
Weighout: 211.5lbs, Time: 1130 (00:13)

warmup jog x400m
pace run 0.5mi @ 00:03:24, 0.125mi @ 00:00:50 (goal: 00:06:40 /mi or 100 sec/400m)

[SClark08]

Friday, 14-May 2021
Weighout ---, Time: 0610 (01:00)

Warmup: prone incline L-/Y-/T-Raise 15lb 1x12ea

Low incline DB bench 45x10, 60x5, 75x4, 90x3, 110x3,
Band pull-apart x10 superset w/ low incline db bench red band + 95 3x10 @90-sec

Squat (sleeves & belt) 45x10, 132x5, 220x4, belt: 308x3, 396x2, 485x1, 460 3x4@3min

GHR 35kg 3x4 superset w/ seated cable row (prone grip to sternum) 90# 3x10 @90sec

Cable Fly 50# 3x20 superset w/ Bent Cable Rear Lateral 30# 3x20 @90sec

[SClark08]

Sunday, 16-May 2021
Weighout --, Time: 1300 (01:15)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 515x1, 535x1, 505 3x2@3min
Low Incline DB Bench 60x5, 80x4, 100x3, 120x3
Band Pull-apart x10 superset w/ band low incline DB bench 105 5x6@2min
Hammer Curl 75 4x10 superset w/ OH triceps rope extension 70x12, 75x12, 80x12,12 @1min b/t movements
Top Half Side Raise Machine 105 20,20,15,15,10 @90sec
Treadmill: 9.6mph 2x .35mi, 2x .25mi


Monday, 17-May 2021
Weighout --, Time: 0605 (00:55)

RDL bar x12
Deficit Deadlift 155x5, 265x3, 375x2, belt 485x1, straps 507x4x4@3min

Giant Set:
Weighted Chin-up 65 4x6
Neck Extension 60# 3x12
Neck Flexion 60#3x12 @60sec

Prone Incline DB Rear Delt Fly 40 5x12 @2min

[SClark08]

Tuesday, 18-May 2021
Weighout: 207.7lbs, Time: 1130 (00:44)

Distance Run: 3.42 mi 00:30:50
Static Stretching: calves, hamstrings, quads, IT band


Wednesday, 19-May 2021
Time: 0605 (00:55)

Squat (sleeves) 495x1, 435x2x6
Low Incline DB Bench 100x3
Band Pull-Apart 5x10 superset w/ Low Incline DB Bench w/Red band 85x5x10
Lying 1-Arm Cable Curl 35# 12,10,8,8 superset w/ Triceps Pressdown 100# 4x12
Lean-away cable side raise 15# 4x12-15


Thursday, 20-May 2021
Time: 0945

Warmup Jog: 0.55mi

Repeat Tempo Run: 0.25m x3 @ 00:01:45, 00:01:43, 00:01:42

Cooldown Jog: 0.28mi

[SClark08]

Friday, 21-May 2021
Weighout: 210.0lbs, Time: 1230 (01:10)

Warmup: prone, incline L-Y-T- Raise 15lb 1x15ea

Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 465x3x6@3min superset w/ scapula pull-ups 3x10

Low Incline DB Bench 60x5, 80x3, 100x2, 120x2
Band Pull-Apart 5x10 superset w/ Low Incline DB Bench Red band + 95lbs 5x8@2min

GHR 80lbs 3x4 superset w/Seated Prone Grip Cable Row 180# 3x10@90sec

Low-to-High 1-Arm Cable Rear Lateral 15# x15,12,12,12,12@90sec

[SClark08]

Sunday, 23-May 2021

Squat 485x1, 515.9x1, 540x1, 513.7x3x2

Complex: 135 3x5
- Barbell Row
- Deadlift
- RDL
- Hang Clean
- Front Squat
- Press

Sprint 600m x2 @ 9.6mph


Sent from my iPhone using Tapatalk

[SClark08]

Monday, 24-May 2021

Travel/Hotel calisthenics

Tuesday, 25-May 2021

Travel/hotel Treadmill 30min + calisthenics


Thursday, 27-May 2021
Weighout: 212.3lbs, Time: 1145 (00:45)

Squat 45x10, 135x5, 225x3, 315x2, 405x1, 505x1, 470x4,4,4@3min

Complex: 3x3 @ 3min 220lbs/100kg
- Wide-Grip Row
- Wide-Grip Deadlift
- Wide-Grip RDL
- Hang-Clean (x1)
- Front Squat
- Push Press

Treadmill: 0.5mi @ 8.9mph, cool-down jog 0.5mi @ 5.2mph

[SClark08]

Friday, 27-May 2021
Weighout: 210.9lbs, Time: 0845 (01:00)

Warmup: Prone-, Incline DB L-,Y-,T-Raise 15lbs x15 each

Low incline (25+10+10+5lb plates, stacked) DB Bench 60x10, 80x8, 100x6, 120x4,

Red Band Pull-Apart 4x10 superset w/Green Band Low IDBBP 100x6,6,6,6 @60-sec b/t movements

Seated, Bent Over DB Rear Lateral 40x3x10 @30-sec offset w/P-Grip Seated Cable Row 180x10,190x10,180x8 @60-sec

Top-Half Machine Side Raise 110# 3x20 superset w/1-Arm Machine Curl 55# x12,10,10 superset w/Machine 1-arm triceps extension 55# x12,12,12 @60-sec

Treadmill 5.3mph x20min (1.75mi)


Sent from my iPhone using Tapatalk

[SClark08]

Sunday, 30-May 2021
Weighout: 210.5lbs, Time: 1305 (01:15)

Warmup:
- light bike ride to gym (~3-4min)
- Alt frontal shoulder 1x12/side
- Horizon arm swing 1x12/side
- Front arm circle 1x12
- Rear arm circle 1x12
- Band dislocate 1x12
- Band horiz ext rotation 1x12/side
- Band vert ext rotation 1x12/side
- Band pull apart 1x12

Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 525x1, 545x1

Superset w/ prone-grip scapula pull-up 3x12/520x2,2,2@3-min

Flat DB Bench 60x10, 80x8, 100x6,
Chest supported 1-arm P-Grip Row 135x8,8,8/band pull apart x12, red band DB Bench 120x6,6,6@60-sec

45* Incline dB Bench 90x10,10@2min

1-Arm DB preacher curl 35x10, 40x10,8,8 superset w/1-Arm DB OH Triceps Extension 45x4x10 @60-sec

Cool down:
- light bike ride home (~3-4min)


Sent from my iPhone using Tapatalk

[SClark08]

Monday, 31-May 2021
Time: 1300 (00:45)

Warmup: easy bike ride to gym ~3-4min

GHD Crunch 3x15
1-Arm plank w/25# cable pull 3x10ea
Cable Palof Press 42.5# 3x10/side
Seated Cable twist 30-35# 3x10/ea

Treadmill @9.6mph w/1:2 work:rest
200,400,600,400,200m


Sent from my iPhone using Tapatalk