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Thread: Samuel Clark, Intermediate Training Log

  1. #961
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    • starting strength seminar april 2024
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    Wednesday, 25-Aug 2021
    Time: 1620 (00:40)

    Incline Bench 45x10, 135x5, 185x4, 225x3, 260x1, 235x5,5,5 @3min
    Superset w/ CS Prone Grip Row 90lbs/side x20,15,15

    Incline Bench (Myo) 185x10+4+3+2 @6 breaths

    Deficit Stiff Legged Deadlift 45x10, 135x3, 225x1, 315x1, 405x1, 435 (all that fit on the bar) x8

    Complex: Deadlift, RDL, x1 Hang Clean, Front Squat, Press
    135 x6,5,4,6 @90-sec

    Seated Bent Rear Lateral (Myo) 45 x10+5+4+3+3+3+2 @5 breaths

    Notes: one of the three gyms opened for limited hours, I managed to squeeze in a quick session today. Nothing planned, just got something done with what was available

  2. #962
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    Friday, 27-Aug 2021
    Weighout: 208.5lbs, Time: 1235 (00;56)

    Clean & Press 45x10, 95x5, 135x4, 185x3, 190x6,5,5 @2-3min

    Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 470x4,4,4,4 @60-sec
    superset w/Pull-up 45x6,6,6,6 @2min

    Seated 1-Arm OH DB Triceps Extension 45x12, 50x12,12,8 @60-sec
    Superset w/seated 1-arm DB concentration curl 30x12,11,8@60-sec

    Seated DB Side Raise (Myo) 30 x20+5+5+5+4+4 @5breaths

  3. #963
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    Saturday, 28-Aug 2021
    Time: 0930 (00:30)

    Jog 3.15mi 00:29:45


    Sent from my iPhone using Tapatalk

  4. #964
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    Sunday, 29-Aug 2021

    Put another 13 hours in at the Afghan refugee camp. Although I wasn't a mere grunt this time around, I still walked about2-3 miles as the control center OIC.


    Monday, 30-Aug 2021
    Weighout: 208.9lbs, Time: 1200 (01:03)

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1, 475x4,4,4,4 @3-3.5min

    Power Clean & Strict Press 45x10, 135x3, 185x2, 205x1, 225x1, 190x6,6,6 @60-90sec superset w/
    Weighted Chin-up 85x6,5,5@60-90sec

    Barbell Upright Row 155x10,8,8 superset w/ DB Side Raise 30x10,8,8 @2min

    Seated Bent Lateral 45x10, 40x10,10@2min

  5. #965
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    Man, you're strong as hell. I'm trying to follow what you're doing but my retention and comprehension isn't awesome. If you feel like it, could you explain the workout you're doing in concise terms? Like Mondays is this, Tuesday is this, etc. Thank you. I appreciate your time and also your service.

  6. #966
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    Default Samuel Clark, Intermediate Training Log

    @Dalan, no problem. its been all over the place since I moved from Grand Forks AFB to Ramstein; Covid restrictions, random gym closures... Lately, I've been trying to just get in quality work.

    Traditionally I use a four-day texas method setup (practical programming and 70's big.com); when progress slows, which it always does, I shift into an every other week intensity day--still on a four day texas method template. after that, I shift to a Two-Steps-Forward/One-Step-back template (practical programming); and from there to a three-steps-forward/one-step-back.

    because no two weeks have been consistent with gym availability, I have been shooting for 2-3 squat sessions, a decent deadlift/hinge session, and 2 sessions each for press and either flat-, closegrip, or incline bench. Most of the time, I lump compound assistance lifts together to save on time and limit wandering around the gym (e.g., dips and hammer curls, press and pull/chin-up, etc.).

    Through July I was trying to squat every-other-day to make linear progress. The lull at the end of the month and taking the military rotator kind of shit the bed on that progress--I only just got back to reasonable numbers on the squat. Typically, 3 sets of 5 or 4 sets of 4--their volume is about the same; I'll pick which ever seems to be moving better on the day.

    Presses/Inclines I am looking to progress 3 sets of 5-6, twice per week each, then hit some quick supplemental work after (MYO reps: Myo-Reps | Barbell Medicine ).

    if I could have it my way, my week would look like this:

    Monday: Squat, Press, Chin-up, Ab Wheel, Rear/Side Delt
    Tuesday: Bench, Closegrip backoff sets, Row, Deadlift Variation, Dips & Curls, Sprints
    Wednesday: off
    Thursday: Paused Squat, Press, Pull-up, "core", Rear/side delt
    Friday: Incline, DB Row, GHR/RDL, Overhead Triceps & Curls
    Saturday: long/slow distance run
    Sunday: off

    A typical squat progression I'd use on the 3SF1SB:
    Monday: Low-bar Wk-1: 4x5 80%, Wk-2: 5x5 82%, Wk-3: 5x5 (PR-ish), Wk-4 (reduce volume/maintain intensity): 3x3 80%, Wk-5: 5RM (88%), 3x3 paused (5% backoff sets)
    Thursday: Paused Wk-1: 3x5 (or 4x4 or 5x3) 75%, Wk-2: (same as wk 1) 77%, Wk-3: 4x5 (add volume) 77%, Wk-4 (reduce volume/maintain intensity): 3x3 77%, Wk-5: 3x5 77%

    I developed a slap-tear in my left shoulder labrum; so a lot of my pressing is sixes to eights (slightly lower poundages/higher volume); and I will substitute closegrip or DB work for days where my pain level is less tolerable.


    When I've had a lot of inconsistency from COVID, travel, deployment, etc. I usually default to a standard Linear Progression. I gravitate toward the HLM arrangement from Starr and also posted on Andy Baker's website. Another great resource is Justin Lascek's 70's Big LP. In general, I just shoot to make progress on the compound lifts and make sure I am working the major patterns; Squat, Lunge, Hinge, Vertical Push/Pull, Horizontal Push/Pull, and Twisting.

    Conditioning never hurts either; looking at Rugby players, that should be the goal for anyone shooting for general strength/conditioning.







    Today's escapades:
    Tuesday, 31-Aug, 2021
    Weighout: 208.9lbs, Time: 0800 (00:59)

    Incline 45x10, 135x5, 185x4, 225x3, 265x1, 240x6,6,6@3min

    Incline DB Press (Myo) 90x12+4+3+3 @6breaths

    Deadlift 495x3*
    Elevated SLDL 435x5,5@2min

    Barbell Row 275 3x5
    Superset w/ Dip 135x8,8,7 @60-sec b/t movements

    Barbell Curl (bottom half) 85x7 + (top half) 85x7; 75x7/7, 7/7 @2min

    Notes: this gym only has bumper plates; you cannot even fit clamps on the bar when you have "495" (if you can call rubber weights as much). I got to 3 reps and they started falling off... so I went down to the max weight I could load and still get *most* of a collar on the bar, then did elevated SLDL for a few sets.
    Last edited by SClark08; 08-31-2021 at 01:24 PM. Reason: clarification

  7. #967
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    That's awesome! Thank you for taking the time! I really like that you do upper back/lats every training day and the conditioning aspect. I wish more people would realize that conditioning will make you better, not worse. I don't really care what anyone says, unless you are a super heavy and have the lifts to back it up, there's no reason to be fat as a lifter. There's entirely too many people with 25% bodyfat and 300 pound deadlifts. That'll probably get me kicked off this forum, lol.

  8. #968
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    Its been roughly a year since I started dropping weight; I started at 221-223 in September 2020 and have been hovering in 205-210 territory for the past few months. I made this decision not out of a performance of physique oriented goal, rather, to provide other benefits. In the event that I were to collapse at home, I wanted to be sure my wife could move me/pull me out of potentially dangerous positions/environments. On deployment, same thing; most people are obsessed with looking pretty now that they are weaker than shit... It does me no good to be the biggest AND strongest, when most people I work/deploy with cannot squat or deadlift curl-weights. A side benefit is, I am now lighter for my annual fitness assessment; its a hell of a lot easier to run 5Ks and repeat 800s when you're 200 as opposed to 220+.

    Conditioning is a mainstay of my training now; one session for short, intense bursts, and one long-duration/low-intensity (distance running).

    Over the past week I have noted linear progress slowing from 5lb increases twice/per week (two sessions per motor pattern) to just one of the two sessions. I will be shifting into a higher intensity/lower volume front of the week and a moderate intensity/higher volume end of the week. This will also align better with my nutrition pattern; I eat roughly 2400-2500cal Sunday - Thursday, then bump calories slightly above maintenance (mostly from carbohydrates) on Friday and Saturday. This makes body weight peak around Sat/Sun and bottom out on Thursdays. In terms of energy and leverages, this nutrition and training strategy *should* work pretty well. (we'll see).

    Today's Training

    Thursday, 2-Sep 2021
    Weighout: 206.1lbs, Time: 0800 (00:58)

    Squat (sleeves) bodyweight x12, barx5, 135x4, 225x3, belt: 315x2, 405x1, 495x1, 530x1, 485x3x3* @3min
    Superset w/Pronated Grip Pull-up 50lbs 3x6

    Clean & Press 45x5, 135x4, 185x3, 210x1, 195x6,5,4@2-3min

    Bent DB lateral 45x8,40x10,10 superset w/ Ring Rear Fly bw x8,6,6 @1.5-2min

    Leaning DB Side Raise 30 3x10@1.5min

  9. #969
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    Friday, 3-Sep 2021
    Weighout: —-lbs, Time: 0915 (00:53)

    30* Incline DB Bench 40x10, 60x8, 85x6, 110x6,6,6
    Superset w/CS Machine Row (Neutral grip) 135x12 (per side), 145x10,10

    30* Inline DB Bench (Myo) 80x15+5+4+3+3+2 @6-breaths

    DB Concentration Curl 30x12,12,12,12
    Superset w/OH DB 50x12,11,10,10 @60-sec b/t each

    Pec deck (Myo) 125x20 + 135x5+5+4+4+3 @6-breaths

    Glute/Ham Raise 45x12,12@90-sec

    Notes: bench was busy, so I opted for dumbbells. Besides, my left shoulder has been nagging me a bit over the past couple of days. I went with a triceps-to-ribcage elbow position. Felt alright.


    Sent from my iPhone using Tapatalk

  10. #970
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    starting strength coach development program
    Quote Originally Posted by SClark08 View Post
    Its been roughly a year since I started dropping weight; I started at 221-223 in September 2020 and have been hovering in 205-210 territory for the past few months. I made this decision not out of a performance of physique oriented goal, rather, to provide other benefits. In the event that I were to collapse at home, I wanted to be sure my wife could move me/pull me out of potentially dangerous positions/environments. On deployment, same thing; most people are obsessed with looking pretty now that they are weaker than shit... It does me no good to be the biggest AND strongest, when most people I work/deploy with cannot squat or deadlift curl-weights. A side benefit is, I am now lighter for my annual fitness assessment; its a hell of a lot easier to run 5Ks and repeat 800s when you're 200 as opposed to 220+.

    Conditioning is a mainstay of my training now; one session for short, intense bursts, and one long-duration/low-intensity (distance running).
    So much truth in this paragraph, things that I wish I understood while I was younger and still in. But I started my career in the '80s with the endurance mindset, turned off by the bro culture in the gym. I look back at pics of my '08 deployment in Iraq where I trained for and ran a 40-miler to mark my 40th birthday and I was a scrawny, emaciated 190lb'er. But I was considered to be in great shape (by AF standards). In Afghanistan a few years later I kept the runs shorter, more focused on speed than endurance, plus adding in x-fit style workouts that opened my eyes to some barbell training, but that didn't last post-deployment, and certainly not post-retirement. At least not for a few years. At no point could I pick up my wife and carry her for any distance in an emergency, and she's not overweight. Forget a teammate downrange in full kit, that just wouldn't have happened.

    Then I started watching my parents and other family members, realizing that there aren't any products marketed with a tag-line of "help, I've fallen and I can't run a 5K". Folks were getting to the point that if they fell, they needed outside assistance to get up. One thing led to another, and I ended up in a gym owned by a buddy from Iraq. Which has led to a garage gym, available whenever I need it (and without the bros). I haven't run in years, but know that I can pull the books off the shelf, devise a training plan, and get up to a decent run if I needed to.

    re: "Conditioning is a mainstay" — during my Afghanistan deployment, I followed a training plan outlined in Jack Daniels' Daniels' Running Formula. Jack is analogous to Rip in the running world, providing simple yet highly effective training programs that are scalable for both distance and current abilities. To train for your 1.5-mile run, you would drop that LSD run and do 2 sessions/week of intensity runs of varying distances (closer to your test, you might add a third session in). For example, during my time in Afghanistan, no workout totaled more than 6 miles of distance, but those were broke up into shorter repeats, the longest single rep was 1 mile. Coming off the deployment, weighing only slightly less than you do now, I was able to run a 9:34 for my test, then followed that up a few days later with a fun 16-miler in the mountains outside Berchtesgaden, where a friend and I ran up the mountain to the Eagle's Nest, then back down and into town; I had no issues with the run, or in the days following, which was a pleasant surprise. Those two events convinced me that the Daniels program was effective, and I started building training plans for folks that worked for me to help with their PT tests. Luckily I was also in a position to steer our PT program, so it was a bit easier to build plans around that. I highly recommend it for folks who want, or need, to run, as it adheres to the concept of the minimum effective dose.

    Keep at it!

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