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10-11-2021, 10:15 AM
#991
Samuel Clark, Intermediate Training Log
Monday, 11-Oct 2021
Weighout: 213.6lbs*, Time: 1400 (01:30)
Warmup:
- hip smash x1min/side
- glute/ham smash x1min/side
- squat stretch 1min
- couch stretch 1min/side
- pec stretch 2x30sec/side
- dip stretch 2x30sec
Took a dump
Clean & Strict Press 45x10, 95x8, 135x6, 185x4, 205x2, 225,230,235x1
Weighted Chin-ups 25lbs x10,10,9,8
Superset w/Clean + Press 185x8,8,7,5 @90-120 sec b/t movements
Squat 45x5, 135x4, 225x3, belt 315x2, 405,495,530x1, 470x5 sets of 4 @3-4min
Weighted Dips 95x12,12,12,9@2min
Notes: surprisingly all of the squat racks were occupied, so I started with press; had to clean, which I said I wouldn’t do… pressing first in the session improved performance; but squat felt pretty sluggish - the whippy/cheap bar contributed to that as well.
I weighed out with shoes off but sweaty clothes on; I am likely 212(ish). My two maintenance/carb-up days have largely become unregulated and tend to creep over to Sunday as well. I’m likely still averaging 208-210 over a week period; I’m just holding more water from the increased sodium intake (I’m not really eating enough to gain any appreciable weight; I’m still averaging 2500-2600 calories Sunday - Thursday and 3100-3300 on Friday & Saturday; this averages out to roughly 2900 calories per day). At some point I need to get my shit together and make the next jump down to 200-205; it’s just so easy for me to add weight… it’s a curse. I know.
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Last edited by SClark08; 10-11-2021 at 10:18 AM.
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10-12-2021, 05:59 AM
#992
Tuesday, 12-Oct 2021
Weighout: 210lbs, Time: 1230 (00:45)
Warmup:
- L-Raise 10 x10,10
- Y-Raise 10 x10,10
- T-Raise 10 x10,10
Seated 1-Arm DB Side Raise 35x10,10,10
Seated Rear DB Raise 40x10,10,10
Alternating DB Hammer Curl 75 x10,10,10
superset w/Seated DB Overhead Extension 120x10,10,10
Treadmill: 0.25mi @ 9.8,9.9,10.0 mph
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10-13-2021, 10:41 AM
#993
Wednesday, 13-Oct 2021
Time: 1600 (00:25)
Warmup:
Goblet squat 35x10, 45x8, 65x6
Pistol Squat 35lbs 2x10
Superset w/G/HR 60lbs 2x10
Red monster-mini band resisted ring push-up (feet elevated) 15,11,8,8 (42)
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10-16-2021, 12:43 PM
#994
Friday, 15-Oct 2021
Weighout: 208.5lbs, Time: 1700 (01:10)
Squat 495,530,550x1, 505x3,3
Clean & Push-Press 225x5,5,5
Deadlift 585x1
SLDL 485x5,5
Row 225 4x10
Saturday, 16-Oct 2021
Garage, Time: 1400 (01:04)
30* Inc DB Bench 25x10, 45x8, 65x6, Myo-Reps: 70x20+5+5+4+3+3 (40)
Prone Inc Rear Delt Row 40x15,15,15
45* Inc Rolling Triceps Extension 40x12,12,12
High Inc 1-Arm DB Curl 35x12,10,8
High Inc DB “Y”-Side Raise 25x15,15,15
Jog: 22min
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10-18-2021, 05:17 AM
#995
Monday, 18-Oct 2021
Weighout: 210.5lbs, Time: 1120 (01:03)
Squat: 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 475x 5 sets of 4 @8,9*,8,8.5,9 @3-4min
Clean & Press: 45x10, 135x5, 185x1, 205x1, 225xMiss, 185 x8@9, 8@10, 6@9.5, 5@9.5, 5@9 @3-4min
Prone-grip Scapula Pull-up x15,13,13 @1-2min
notes: stopping to use the little boys' room reduced the RPE for my third working set of squat. And yes, one hour of training for essentially two movements is *not* a type-o; it took nearly 20 minutes to warmup/stretch my left pec to allow my shoulder to squeeze into position for squatting -- walking the bar out, it isn't so much a mental battle to squat-down and stand back up, rather, its gritting through the pain the bar places on the front of my shoulder. Even crawling into bed next to my toddler is debilitating; I am keeping very low pressing volume with zero traditional chest training -- only dips, ring push-ups, and minimal low-incline DB pressing
Last edited by SClark08; 10-18-2021 at 05:22 AM.
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10-20-2021, 03:48 AM
#996
Tuesday, 19-Oct 2021
Weighout: 208.4lbs, Time: 1215 (00:44)
Warmup:
Prone-Incline L/Y/T-Raise 10lb x15/10/10, 10/10/10
High-Incline/Prone Dumbbell 'Y" Lateral 25x16,16,16 @2min
Incline/prone Rear Delt Row 40x12,12,12
Weighted Dip 100x12,12,12
Band Foot-Elevated Ring-Push-up 15+4+3+2, 12+3+3+2
--- Break ---
My shoulder is at a point where I am no longer comfortable plowing ahead. I have gotten away from keeping up with PT and have resumed my obsession with building a big press. I have also not been eating enough calories to feed repairing my slap-tear (rather, maintaining it--because they do not heal without surgical interventions); this is related to my sub-goal to reduce body mass to the 195-205 range. Sleep and hydration have not been adequate either. Just yesterday I got up at 0430 then sat in the ~40*F/rain for three hours while I waited for a walk-in appointment to register my wife's car (Kapaun Air Station, Germany). In focusing on what is important to keep me going for the long haul, I need to make a training intervention. Worth mentioning: commuting is a massive time suck here in Germany. They simply have too many cars and not enough road. As such, commuting to a fitness facility takes away more than it gives back; at this point, i see my 3 and 5 year old for about 30-45 mins in the morning, then for dinner around 530/6 (sometimes 7pm), then its bath time, stories, and they're in bed by 730/8pm. In the grand scheme of things, that is a failing grade for investing time into them; completely unacceptable. I have an adjustable bench and two spin-lock dumbbells at the house, plus a variety of bands. I will be using that for more of my supplemental/accessory work to cut down on time away from the house. Perhaps in the future, i will come up with a dip/chin-up station as well. This is what it may approximate:
Monday (Heavy): Commercial Fitness Center
Warm-up (mobility work): foam roll quads, hips, glutes, & hams, then couch stretch
1. Front Squat (left elbow and shoulder are not allowing back squat at the moment) 3-4 sets x4-6 reps paired w/Scapula Pull-ups (sets of 10-15 reps)
2. Deficit SLDL 2-3 sets of 4-6 reps
3. Barbell Row 3-4 sets of 8-12 reps
4. Weighted Dips 3-4 sets of 8-12 reps
5. Banded Ring Push-up x2 Myo-Rep sets
Tuesday (Light): Commercial Fitness Center
Warmup: foam roll pecs, lats, & triceps, stretch pecs, lats, & triceps, then L/Y/T-Raise 3 sets of 10-15
1. Cable Side Raise 3-4 sets of 10-12 reps
2. Cable Rear Raise 3-4 sets of 10-12 reps
3a. Bayesian Hammer Curl 3-4 sets of 10-12 reps
3b. Triceps Kickback 3-4 sets of 10-12 reps
4. Speed/Tempo Run 3-6 x 0.25 - 0.375 mi (400-600m)
Wednesday (Light/ff): Garage
1. Foam roll glute/ham/quad & couch stretch
Thursday (Medium): Commercial Fitness Center
Warmup: L/Y/T-Raise 3 sets of 10-15 reps
1. Safety Bar Squat 3 sets x 4-6 reps paired w/Scapula Pull-ups (sets of 10-15 reps)
2a. Weighted Chin-up 3-4 sets of 8-10 reps
2b. Pin Press 3-4 sets of 6-8 reps
3a. Glute/Ham Raise 2 sets of 8-12 reps
3b. Pistol or Split Squat 2 sets of 10-15 reps
Friday (Light): Garage
1. Low Incline Dumbbell Bench Press 3-4 sets of 8-15 reps
2a. Incline Hammer Curl 3-4 sets of 10-12 reps
2b. Overhead Triceps Extension 3-4 sets of 10-12 reps
3. Prone/Incline Rear Delt Row 3-4 sets of 10-15 reps
4. Prone/High Incline Y-Lateral 3-4 sets of 10-15 reps
5. Banded Ring Push-up x2 Myo-Rep Sets
Saturday (Light): Garage
Warmup: foam roll pecs, lats, & triceps, stretch pecs, lats, & triceps, L/Y/T-Raise 3 sets of 10-15 reps
1. Ab Wheel 3-4 sets of 10-20 reps
2. Plank 2-3 minutes (total)
3. Distance Run 20-35 minutes
Sunday (Light/Off): No Training, just meal prep
A few months of this should help me build up shoulder stability and dissipate some of the aches and pains (shoulders, lats, hips, elbows, quads, and pecs) that I've been accumulating. From there, I'll keep the same gym/garage arrangement, but likely ditch the front squat (because its an inferior movement) in lieu of back squatting. The safety bar may hang around, however; time will tell.
Last edited by SClark08; 10-20-2021 at 03:52 AM.
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10-21-2021, 01:33 AM
#997
Thursday, 21-Oct 2021
Time: 0725 (00:53)
Safety Squat Bar ("Gopher" brand; 60lbs) 60x10, 150x5, 240x4, 330x3, 380x3, 420x3,3,3,3 @90-sec
Superset w/ Hex Bar Pin-Press (Hex brand; 50lbs) 50x10, 100x5, 140x5,5,5,5 @1.5-2min
RDL (DOHHG) 315x6,6
1-Arm Cable Rear Lateral 20# 3x12 @90-sec
1-Arm Cable Y-Lateral 15# 3x12 @90-sec
Notes: I didn't have to fight my shoulder to squat; ended up saving a lot of time on stretching/mobility. SSB squat felt weird; kind of like a high bar squat, definitely very quad dominant. With the Hex pin-press I focused on a full upward push with my scapulae; shoulder is feeling pretty decent today.
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10-22-2021, 03:14 AM
#998
Friday, 22-Oct 2021
Garage, Time: 1015 (00:50)
Warmup:
- 1-Arm DB Row (fat gripz) 25,45,65,85x5
- low incline DB Bench 25,45,65x5
- L/Y/T-Raise 5lbs 3x12
1-Arm DB Row (no gripz) 85x12,12,12,10
Green mini Band Incline Push-up 1x20
Orange band incline push-up (Myo) 15+3+2
Orange band flat push-up (Myo) 15+3+2
Orange band diamond decline push-up (Myo) 10+3+3
1-Arm DB Preacher Curl (Myo, fat gripz) 35lbs 15+3+2
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10-25-2021, 11:10 AM
#999
Saturday, 23-Oct 2021
Time: 1400 (00:24)
Distance run: 24min
Monday, 25-Oct 2021
Time: 1625 (01:02)
SSB Squat 60x10, 150x5, 240x4, Belt: 330x3, 420x2, 470x1, 430x4,4, 415x5,5
Pin Hex Bar Press 50x10, 100x5, 140x4, 190xMiss, 140x8,8,8,8
Superset w/T-Bar Row; Prone grip 180x8,8; Neutral grip 180x8,8
GHR 45x8,8
Hex Bar (50lb) Farmer Walk 320 4x27m @90sec
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Last edited by SClark08; 10-31-2021 at 01:57 AM.
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10-26-2021, 10:45 AM
#1000
Tuesday, 26-Oct 2021
Weighout: 212.5lbs, Time: 1630 (00:57)
Warmup:
- foam roll lats/triceps/rear delts 2min/side
- pec stretch 2x30sec/side
- L/Y/T-Raise 8lb 3x12
- kneeling bar lat stretch x2min
Kaiser Machine:
1-Arm Cable Rear Raise 60# 18,16,15 @1min b/t sets
1-Arm low pulley Y-Lateral 50# 20,16,15 @1min b/t sets
Dumbbells:
Seated Rear Raise 40x12,12,12
Superset w/Seated Y-Lateral 30x10,10,10 @60sec b/t movements
Treadmill:
- 5mph x60sec
- 9.8mph: 4x0.25mi @2min
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