Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 16-Nov 2021
Weighout —-, Time: 1000 (00:35)

Foam roll:
1. Lats 2min/side
2. Pecs 2min/side

Kneeling bar lat stretch x2min
Pec stretch 60sec/side

Seated L/Y/T Raise 10lb 3x10@120sec

Row ergometer:
- 5min 2:25min/500m
- 4x 30sec 1:35/90sec 2:45
- 5min 2:25-2:30/500m


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[SClark08]

Wednesday, 17-Nov 2021
0700 (01:10)

Squat 495x1, 405x3,3,3

Deadlift 495x1, 545x1, 495x3,3

Cable crunch 110# 2x30
Cable rear delt 30# 2x20
Rear delt machine 150# 2x10


Thursday, 18-Nov 2021
1630 (00:58)

Clean & Press 45x10, 95x5, 135x4, 185x3, 205x1, 225x1, 235x1, 240x1, 185x5,5,5

Dips 135x5,5,5
Chin-ups 45x8,8,8
1-Arm Cable Y-Raise 30# x15,12
Rope Pressdown 110# 3x15
Hammer Curl 80x10,8,8
DB Y Lateral 30x15,15
Scapula Pull-up 3x12


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[SClark08]

Friday, 19-Nov 2021
Time: 1615 (00:50)

Foam Roll:
- lats/triceps/rear delts x2min/side
- kneeling bar lat stretch x2min
- 3-angle band circles (x10 each way)

Seated L/Y/T raise 10lbs 3x11 each

Airdyne x35min


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[SClark08]

Saturday, 20-Nov 2021
Weighout: 213.5lbs, Time: 1600 (00:43)

Bonus Day in Niger

Warmup:
High Cable Facepull 60# x20
Med-Hi x15
Shoulder height x15
Med-Low x10

1-Arm DB Row 100x10,10,10@90-sec
DB Pullover 70x20

Rear Delt Machine 150# 2x12 superset w/
DB Y-Lateral 30 2x16

DB Curl 45 4x10 superset w/cable rear delt cross 30# 20,15, superset w/lo-cable cross side raise 30# x10,10

1-Arm overhead triceps rope extension 70x15, 100x10,10, 90x10


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[SClark08]

Sunday, 21-Nov 2021
Weighout: ??, Time: 1345 (01:15)

Bonus day in Niger, Take 2:

Warmup:
- foam roll lats x2min/side
- pec stretch 2x30sec/side
- prone/kneeling lat stretch with bar 2min

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@8, 525x1 @8.5, 545x1 @9.5, 515x4 @9.5, 475 3 sets of 4 @7.5, 8.5, 9

G/HR 45x12,12,8 superset w/cable crunch 120# 3x30

DB Side Bend 100 3x16

Squatting in Niger, Pt. 2 - 21-Nov 2021 - YouTube


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[SClark08]

Monday, 22-Nov 2021
Weighout: 212.4lbs, Time: 0800 (01:06)

Bonus Day in Niger, Pt. 3

L/Y/T-Raise 10lbs 3x12 each
CG Bench 45x10, 135x5, 185x4, 225x3, 275x5**

Standing DB Y-Lateral 30 2x18 superset w/ Rear Delt Machine 150# 2x13

1-Arm Cross-Body Hammer Strength Bench Machine 45x12, 70x12, 90x10, 80x10,10

1-Arm Cable Rear Raise 30# 20,20
Cable Y-Lateral 30# 11,11

Rope Triceps Press Down 100#x15, 110# x15,15,15

DB Hammer Curl 80x8,8,8,8

Notes: shoulder started getting tight during Closegrip. Definitively cannot do traditional bench based movements


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[SClark08]

Wednesday, 24-Nov 2021
Weighout: 211lbs, Time: 0715 (00:58)

Shoulder Mobility 10-15min

2-0-2 Tempo Squat (no sleeves, no belt) 315 3x5

Chin-ups 45x9,9,8
Superset w/Dips 135x6,6,6

Row erg @10 5min 2:25-2:30, 5x 00:00:20 1:40-1:45/2:35-2:40, 5min 2:45-2:50



Friday, 26-Nov 2021
Weighout: 212.5-ish lbs, Time: 1330 (01:47)

Shoulder Mobility & Rehab (L/Y/T raise: 10lbs 3x14 ea.) = 25min

Paused Squat 495x1, 430x3,3,3
Superset w/Cable crunch 77.5 3x20

Clean & Press 205,225,245x1, 185x6@8.5 , 6@9, 6@9.5

Deadlift 495x1, 585x1, 505x5@8, 5@8.5

Cable Rear Delt cross (Myo) 20# 20-5-5-4-3-1

Cable y-raise cross (Myo) 15# 10-3-2, 10# 5-4-3

Y-DB Side Raise (Myo) 25x 15-5-5-5-5-5-5

Machine Rear Delt (Myo) 90# 15, 100# 5-5-5-5-5-5


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[SClark08]

Saturday, 27-Nov 2021

Band triceps Pressdown
Band hammer curl
1-Arm DB OH ext
1-arm concentration curl
Jog x20min


Monday, 29-Nov 2021
Weighout: 212lbs, Time 1630 (01:15)

Squat (sleeves) 495,530,550x1, 520x3@9.5, 480x 3@8.5, 3@9*, 3@8.5, 3@8.5

Power Clean & Press 185x2, 225x1, Push-Press 245x2,2,2

Barbell Row 245x8,8,8 superset w/ G/HR 60x8,8,8

Foot elevated Ring Push-up (Myo):
- green band: 12-3-2 @2mins
- red band: 8-3-2 @2mins
- body weight: 8-3-2

Notes: hips felt decent during the squat; a little bit of valgus/varus. Left shoulder felt like crap


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[SClark08]

Tuesday, 30-Nov 2021
Time: 0615 (00:42)

L/Y/T-Raise 10lbs 2x15 each
Prone/High Incline Rear Raise 40 2x10
Prone/Med Incline Rear Raise 40 2x10
Prone/High Incline Y-Lateral 25 2x10
Side Lying Lateral Raise 20 2x10
Concentration Curl 25x12, 30 4x12
Red Band Pull-Apart 2x25


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[SClark08]

Wednesday, 1-Dec 2021
Time: 1630 (01:00)

Kneeling Landmine Press Bar x10, +25x10, +50x8,8,8

Paused Squat (no sleeves or belt) 45x10, 135x5, 225x4, 315x3, 405x2, 495x1
2-0-2 Tempo Squat (no sleeves or belt) 315x6,6

Chin-up 45x8,8,7,7
Dip 135x6,6,6,6

Row Erg @10: 4min 2:40-2:50/500m; 6x 00:00:20 @ 01:35-01:45/500m : 00:01:40 @ 2:40-2:50/500m; cooldown (round up to 15-min total)