Samuel Clark, Intermediate Training Log

[SClark08]

Saturday, 17-Jul 2021
Weighout: 207.5lbs, Time: 1300 (01:22)

Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 530x1, 545x1@9, 465x5,5,5 @3min
Bench, paused 315x2, 335x1, 365x1, touch & go: 305x6,6,6 @2-3min
Closegrip bench 235x10,10,8 @2-3min
Side Raise Machine 130# x12,11,10,10 @2min
Treadmill "sprint": 10mph 4x 0.25mi; 1:1 work/rest; 3.5min cool down walk @2mph

[SClark08]

Sunday, 18-Jul 2021
Time: 1000 (01:01)

Rear Delt Machine 150# 4x12 superset w/Ab Twist machine 170# 15,12,12,12/side @60sec b/t movements

CS Row 160/side 3x8@2min

GHR 45 3x10

1-Arm Preacher Curl Machine 50x12/12, 10/10, 8/7, 6/7 @90-sec b/t arms

Treadmill Pacer: 9.0mph x0.55mi (00:03:50) 172bpm, 00:04:10 cool down walk @2mph 115bpm


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[SClark08]

Monday, 19-July 2021
Time: 0545 (00:55)

Squat (sleeves) 45x10, 135x5, 225x3, belt 315x2, 405x1, 495x1, 475x3x3

45* Incline DB Bench 115x5,5
30* Incline DB Bench 115x6,6

DB Pullover 75x12, 85x12

OH Cable Triceps Extension 72.5# 4x12

Machine Side Raise 140# 4x12


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[SClark08]

Wednesday, 21-July 2021
Time: 1630 (01:15)

Squat (sleeves) 405x1, 495x1, 530x1, 550x1, 475x4,4,4@3-4min

Incline Hammer Press 180/side x1, 145/side x6, 135/side x6,6,6 superset w/rear self machine 155# x12,12,10,10 @60-sec b/t movements

1-Arm Lat Pulldown 92.5# x12,10,10 @90-sec b/t each

Alternating DB Hammer Curl 80 x6,6,6,6 @2min

Treadmill: short recovery run 5.3mph x1.31mi, cool down walk 2mph


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[SClark08]

Friday, 23-Jul 2021
Weighout: 207.5lbs, Time: 1215 (00:52)

Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 525x1, 485x1,1

Bench (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 365x1, 315x4,4,4@2-3min

Closegrip Bench 275x4,4,6@2-3min

Pec Deck 140# 2x12
Side Raise Machine 130# 2x12

Notes: legs are pretty fried from all of the squatting these past couple of weeks


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[SClark08]

Tuesday, 27-July 2021
Weighout: --, Time: 0645 (00:53)

Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 455x3, 405x5,5 @3min
Press 45x10, 135x5, 185x3, 205x1, 165x5,5,5 @2min
Seated 1-Arm Lat Pulldown 100# 3x8 @2min
Rear Delt Machine 155# 3x10 @2min
Seated DB Side Raise 30 3x10 @2min

[SClark08]

Thursday, 29-July 20201
Time: 0615 (00:30)

Pistol Squat (body weight) 3x10 per leg
superset w/ Band Side Bend 3x20 per side @60-sec

Orange Band Reverse Grip Push-up 20,15,15
superset w/ red mini band pull-apart 20,15,15 @60-sec

Triceps Kickback w/red mini band 3x15
superset w/ biceps curl w/ red mini band 3x15 @60-sec

[SClark08]

Friday, 30-July 2021
Time: 1500 (00:46)

Band pull apart (red mini) x15,10,10,10,10
Superset w/ Inc DB Bench 50x10, 65x8, 80x6, 95x4, 110x2, 85x10,10,10@2min b/t sets

DB Hammer Curl 75 3x10 superset w/ weighted Dip 90 3x10 @60-sec b/t movements

Pec deck & rear delts

Side raise machine


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[SClark08]

Monday, 2-Aug 2021
Weighout 207lbs, Time: 1645 (00:50)

Squat 495x1, 515x1, 435x3,3,3,3 @3min
Superset w/couch stretch

Prone grip CS Row Machine 145 x10, 150 x9

Supine grip 1-arm pull down machine 130#? x12,10

GHR 45x10,10

Straight Legged Calf Raise 90 2x20



Tuesday, 3-Aug 2021
Weighout: 207.5lbs, Time: 0530 (00:55)

Paused Bench 315x3, 345x1, Touch and Go 285x8,8,8@3min

CG Bench 260x6, 255x6, 250x6 @2-3min

Rear delt machine 150# 3x12,10,10 superset w/ Pec deck 150# x12,8 @60-sec b/t movements

Side raise machine 150# 3x10 @2min

DB Curl 50x10,8,6,4@2min


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[SClark08]

Thursday, 5-Aug 2021
Weighout: 207lbs, Time: 1635 (00:55)

Warmup: paused squat bar x10, couch stretch, hip- swings

Paused Squat 135x5, 225x3, 315x2, 405x1, 455x1, 495x1, 415x4x3@3min

RDL 405x6,6

Prone grip BB Row from floor 225x10,10

Prone grip lat pull down 175x10,10


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