Samuel Clark, Intermediate Training Log

[SClark08]

Friday, 3-Dec 2021
Time: 1630 (01:00)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, Paused 435x2,2,2,2
Deadlift 135x5, 225x3, 315x1, 405x1, 495x1, 585x1*, 405x1*
Bottom-half Side Raise Machine 3x12, 1xMyo Reps
Bottom-half Rear Raise Machine 3x12, 1xMyo Reps

Notes: received my third covid shot yesterday (thurs), muscle soreness just about everywhere. Squat was awful but we made it happen; deadlift was feeling better, then I tweaked my left lumbar/thorsic. Tried back off and doe dynamic effort instead; no go there. Finished up with some light shoulder work (I couldn't achieve a comfortable overhead position from receiving the jab, so press was out today).

Saturday, 4-Dec 2021

1-Arm Preacher Curl, slow tempo 30x12,12,10,8,8
1-Arm OH Triceps Extension 45x12,12,12,12,12

[SClark08]

Monday, 6-Dec 2021
Weighout: 213.5lbs, Time: 1545 (01:07)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 530x1, 555x1, 530x3@9.5, 485x4@9, 4@9, 4@9.4 @3-4min

Clean & Press 45x10, 135x5, 185x3, 205x1, 225x1, 245xMiss, Dead Stop 195x5@9.5, 190x5@8.5, 190x5@9, 190x5@9.5 @3min

Row (straps) 245 3x9 superset w/G/HR 60 3x9 @60sec b/t


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[SClark08]

Tuesday, 7-Dec 2021
Weighout: 213lbs, Time: 1600 (00:48)

Chin-up 45x8,8,6,6,6 superset w/ Dip 135x7,7,7,7 @90

Lever pec machine (bottom half) 90x15-5-4-4-4-3-3-2

Hammer curl 70x10,10,10,8,8 @120

1-arm triceps rope 50# 10,8,8,7,6 @90

Notes: found that I can train chest, so long as I keep the range of motion to the bottom two thirds


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[SClark08]

Wednesday, 8-Dec 2021
Weighout: —lbs, Time: 0620 (00:56)

2-0-2 Tempo Squat (no sleeves or belt) 45x10, 135x5, 225x4, 315x3, 405x2, 315x6,6 @3min

Kneeling 1-Arm Landmine Press 45x10, +25x8, +52.5x8,8,8 @2min

Seated DB Side Raise 30 3x12 @2min
Side Lying DB Raise 15 3x15 @90sec
Seated Rear DB Raise 40 3x12 @2min
1-Arm Cable Rear Lateral 15# 20,20,15 @90sec


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[SClark08]

Friday, 10-Dec 2021
Weighout: 212.7lbs, Time: 0650 (01:03)

Paused Squat (Sleeves): 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 440x3,3,3,3 @3min

Deadlift 315x1, 405x1, (straps) 495x1, 495x5,5 @2-3min

Foot-elevated Band Push-up (Myo-Reps): Green band 20+4+3+2, 2min, Red band 15+4+4+3+3+2, 2 min, body weight 12+4+4+3+3

[SClark08]

Saturday, 11-Dec 2021
Time: 1330 (01:00)

45* Prone incline superset w/incline curl:
1. Reverse 25x 15+10
2. Zottman 30x 10+6
3. Curl 30x 15+6
4. Hammer 45x 10+3 @2min

Lying Triceps Press-out superset w/Extension: 30lbs 20+12, 29+6, 14+6, 20+10, 18+8 @2min

Prone Hi-Incline Y-Lateral 20 x15, x15, x15, x15, x15, x15 @2min

Incline Curl (Myo Reps) 20 x30+5+4+3+3


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[SClark08]

Sunday, 12-Dec 2021
Weighout: —, Time: 1025 (01:00)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 530x1, 560x1@9.5, 535x3@10, 495x 3@9, 3@8.5, 3@9 @3min

Chin-up 45x8,8,6,6,4 superset w/Dips 135x8,8,6,6,4 @1-2min

Squat?12 Dec 2021 - YouTube


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[SClark08]

Monday, 13-Dec 2021
Weighout: 211.5lbs, Time: 0650 (01:00)

Clean & Dead-Stop Press 45x10, 135x5, 165x3, 185x2, 205x1, 225x1, 195x4,3,3 @2-3min

1-Arm Landmine Press +50 x8, +55 x8 @2min

Prone/Incline Rear Raise 40 x12,10,10,10,10@2min
Lean Away DB Side Raise 30 x15,15
Prone/Incline Y-Side Raise 30x10,10,10

[SClark08]

Tuesday, 14-Dec 2021
Weighout: --lbs, Time: 0645 (00:55)

RDL 45x10
Deadlift 135x5, 225x4, 315x3, 405x2, belt: 495x1, straps: 585x1, 505x5,5

Barbell Row 245x10,10,10,10

G/HR 70x8,8

1-Arm Cable Fly 80#x10, 95#x10, 110# 10, 10+5+4+3+3

[SClark08]

Holiday travel & post travel quarantine:

Tuesday, 21-Dec 2021

Red long mini band bentover rear delt (x2 Push) superset w/ Green long mini band Push-up 10,9,8,7,6,5,4,3,2,1 @90-120sec



Thursday, 23-Dec 2021

Red long mini band bentover rear delt (x2 Push) superset w/ Green long mini band Push-up 11,10,9,8,7,6,5,4,3,2,1 @90-120sec



Saturday, 25-Dec 2021

Red long mini band bentover rear delt (x2 Push) superset w/ Green long mini band Push-up 12,11,10,9,8,7,6,5,4,3,2,1 @90-120sec



Monday, 27-Dec 2021

Red long mini band bentover rear delt (x2 Push) superset w/ Green long mini band Push-up 13,12 11,10,9,8,7,6,5,4,3,2,1 @90-120sec



Friday, 31-Dec 2021
Garage

Split squat 27lbs vest + 2x 20lb dumbbells 4x8 superset w/ Lying Leg Raise 4x10

Bentover DB Row 65lbs 3x15 superset w/ decline DB Bench 65lbs 3x15-20

Prone/Incline Rear delt row 30lbs 3x12
Seated Side Raise 30lbs 3x10
Incline DB Curl 30lbs x12,10,8
Decline Lying Triceps Extension 40lbs 3x12



Saturday, 1-Jan 2022
Garage

Complex: 60lbs dumbbells 2x
DB Row
Deadlift
RDL
x1 Clean
Front Squat
Press
90-sec rest x6,5,4,3,2,1

Concentration curl 25lbs x25,15,10
DB Triceps Kickback 25lbs 3x12



Sunday, 2-Jan 2022
Garage

Pistol Squat 27lbs vest 4x6

Orange long band good morning + 27lbs vest 3x20 superset w/Ab Whee (with vest) 3x10

Orange long band (doubled) 1-arm supinated pull-down 3x12

Notes: my left shoulder doesn’t hurt much anymore; I can even reach the small of my back on the left side without pain. Range of motion is still where it was. Moving forward, I may be able to manage Closegrip bench, however, I think barbell press and low-bar back squatting are what really aggregate it. I may transition my pressing to the landmine and dumbbells (initially). I think squatting will utilize the safety squat bar (for my heavy variation), front squat for my medium, and either a walking lunge or a split squat (light).

In general, I am planning three days in the gym—Heavy, Light, Medium—with one or two garage workouts and two conditioning sessions (one aerobic and one anaerobic).


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