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Thread: Samuel Clark, Intermediate Training Log

  1. #921
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    Mar 2012
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    North Dakota
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    • starting strength seminar april 2024
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    Tuesday, 1-Jun 2021
    Weighout: 209.5lbs, Time: 1300 (00:57)

    Warmup:
    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
    - Bar RDL x12
    - Bar Back Squat x12

    Back Squat (sleeves) 132x5, 220x3, 308x2, 495x1, 485x1, scapula pull-up 2x15 superset w/ squat 438 2x6@3min
    Deficit Deadlift 132x1, 220x1, 308x1, 395x1, 485x1, 229kg/504.8lbs 3x3@3min

    Giant Set: 1-min rest b/t rounds
    Weighted Dip 135 4x6
    Low Cable Rear Lateral 15# 4x15
    1-Arm Lean-Away Cable Side Lateral 15#x12,10,8,8


    Wednesday, 2-Jun 2021
    Time: 0605 (00:31)

    warmup: jog x800m @8min/mi pace
    Pacer: 800m @ 00:06:56 (00:10:24 1.5mi)
    cooldown: jog x800m @8min/mi pace

    Crunch 3x15 superset w/lying side bend 3x10/side
    Hanging Leg Raise 3x8
    Front Plank 3x60-sec

  2. #922
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    Thursday, 3-Jun 2021
    Weighout 208.7lbs, Time: 1635 (01:05)

    Squat (sleeves) 45x10, 135x7, 225x3, belt: 315x2, 405x1, 495x1, 475x4,4,4 superset w/scapula pull-up 3x10 @3min

    Closegrip Incline Bench 45x10, 135x5, 185x3, 225x2, 255x1, 275x1, 225x6,6,6@3min

    Reverse Grip Incline 135x12, 150x12

    1-Arm Lat Pull-down 85# 12,10,8@90-sec

    Reverse Pec Deck 130# 4x15 superset w/Top Half side Raise machine 120# 15,15,15,12@60sec


    Sent from my iPhone using Tapatalk

  3. #923
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    Friday, 4-June 2021
    Time: 0600

    Distance Run: 3.5mi (00:30:35)


    Sunday, 6-June 2021
    Time: 1415 (01:10)

    Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 525x1, 555x1, 525x2,2,2 @3min

    DB Bench 65x8, 85x6, 105x4, 125x8,8,8 superset w/1-Arm CS Row (Neutral grip) 135 3x10 @60-sec

    Low incline dB Bench 100 x10,10,9@2min

    1-Arm DB Preacher Curl 40x10,10,8,6 superset w/1-Arm OHTE 50 4x10@60-sec


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  4. #924
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    Monday, 7-June 2021
    Weighout: 211lbs, Time: 1300 (00:40)

    GHD Crunch 3x16 @60-sec
    1-Arm Plank Row 25# 3x12/side @60-sec
    Cable Palof Press 42.5# 3x12/side @60-sec
    Seated Cable Twist 35# 3x12/side @60-sec

    Treadmill 9.6mph (1:2 work rest)
    400m
    600m
    600m
    400m


    Tuesday, 8-June 2021
    Weighout: 209.9lbs, Time: 1210 (00:56)

    Squat (sleeves) 45x10, 132x5, 220x3, belt: 308x2, 395x1, 485x1, 445x2x6@3min

    Deficit Deadlift 308x1, 395x1, straps: 107kg/516lb 3x3

    Superset (blend raises throughout warm-up sets):
    Close-Grip Bench 45x10, 132x5, 220x3, 308 4x5
    Standing Low-Cable Rear Delt Raise 17.5# 4x10
    Lean-Away 1-Arm Cable Side Raise 15#x15, 17.5# 3x12

  5. #925
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    Wednesday, 9-June 2021
    Weighout: 210lbs, Time: 0600 (00:40)

    GD Crunch 3x17 @60-sec
    1-Arm Plank Row 27.5# 3x10/side @60-sec
    Cable Palof Press 45# 3x10/side @60-sec
    Seated Cable Twist 37.5# 3x10/side @60-sec

    Indoor Track (0.1mi/lap):

    1x6 laps @ 00:04:19 (~00:10:47 1.5mi pace)
    2x1 laps @ 00:00:41 (00:10:15 1.5mi pace)

  6. #926
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    Thursday, 10-June 2021
    Time: 0700 (00:26:40)

    Squadron 5K; 00:26:40

  7. #927
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    Friday, 11-June 2021
    Weighout: 209.6lbs, Time: 1130 (01:05)

    Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 480x4,4,4 superset w/scapula pull-up (neutral grip) 3x15

    Med Inc DB Bench 65x10, 85x8, 105x8,8,8 superset w/1-Arm Lat Pulldown 90# 10,8,6,

    Inc DB Bench 75x12,10

    Rear Delt Machine 135# 5x12 superset w/Top Half Side Raise Machine 125# 5x12


    Sent from my iPhone using Tapatalk

  8. #928
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    Sunday, 13-June 2021

    Squat (sleeves) 495x1, 520x1, 540x1, 560x1, 530x2,2,2 superset w/Scapula Pull-up 4x15
    Closegrip Bench 275x2, 315x1, 305x4x6
    med-Incline DB Bench 95x12-85x6-75x4
    Chest Supported Row (two arms, straps) 135/sidex15,12,10
    1-Arm Preacher DB Curl 40x12,10
    Standing DB Curl 35x10,8,8


    Monday, 14-June 2021

    GHD Crunch 3x20
    Cable Palof Press 45# 3x15/side
    Seated Cable Twist 37.5# 3x10/side

    Treadmill: 9.6mph (1:1 work/rest) 4x00:02:20 (~600m)


    Tuesday, 15-June 2021
    Weighout: 211lbs, Time: 1245 (01:00)

    Squat (sleeves) 485x1, 451x6,6
    Deficit Deadlift (straps) 505x4,4,4
    Med-Incline DB Bench 110 3x6 superset w/Prone Incline DB Rear Lateral 45 4x10
    Hammer Incline (1-min b/t drops) 110/side x12-100/side x12/ 90side x12
    Side Raise 21's 3x20 7/7/7 + drop set 15x10, 10x10

  9. #929
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    Wednesday, 16-June 2021
    Time: 0610 (00:30)

    GHD Crunch 3x20
    Cable Palof Press 45# 3x20/side
    Seated Cable Twist 37.5# 3x12/side

    Track (0.1mi/Lap): 4x2.5 Laps (0.25mi) @ 00:00:40, :44, :41, :42


    Thursday, 17-Jun 2021
    Weighout: 209.5lbs, Time: 1330 (01:00)

    Squat (sleeves) 405x1, 495x1, 485x3,3,3,3@3min
    DB Bench 65x5, 85x3, 110x2, 130x6,6,6 Superset w/1-Arm Cable Pull-down 90# x10,10,8
    Hammer Strength Bench 115/side x12, 105/sidex12, 95/sidex12 @60-sec b/t
    Reverse Pec Deck 130# 21's 3x7 full/7top half/7bottom half
    Side Raise Machine 130# 21's 3x7 full/7top half/7bottom half

  10. #930
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    Mar 2012
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    starting strength coach development program
    Saturday, 19-Jun 2021

    Jog 0.9mi @ 00:07:25

    x2 0.1 mi laps @ 00:00:42

    Jog 0.9mi @ 00:07:25



    Monday, 21-Jun 2021
    Weighout: 210.2lbs, Time: 0900 (00:30)

    Fitness Assessment
    Height 69in
    Weight 210.2lbs
    Waist Circumference: --
    1-Min Push-up: x60 (@42-sec)
    1-Min Sit-up: x60 (@52-sec)
    1.5mi Run (indoor track; 15.5 laps): 00:11:03
    Score: 97/100

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