Samuel Clark, Intermediate Training Log

[SClark08]

Monday, 3-Jan 2022
Weighout: 212.3lbs, Time: 1315 (01:07)

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@7, 515x1@7.5, 535x1@8.5, 545x1@9, 485x3@8.5, 3@9, 3@9.5

1-Arm Kneeing Landmine Press 45x10, +25x8, +50x8,8,8 superset w/Chin-up 45x8,8,8

Green long mini band foot elevated ring push-up 2x12

Prone/Incline DB front raise/side raise negative 15lbs 3x10

Notes: three weeks without squatting; a man could’ve done worse.


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[SClark08]

Tuesday, 4-Jan 2022
Weighout --, Time: 1625 (00:47)

Warmup:
- Treadmill Jog 6mph x10min
- Hip & Ankle Mobility (4min)
- Shoulder Mobility (3min)

Barbell Complex:
- Row
- Deadlift
- RDL
- x1 Hang Clean
- Front Squat
- Dead Press

45lbs x5, 95lbs x5, 135lbs x6,5,4,3,2,1 @2min

Assault Bike 00:01:40 @ 40-50RPM, 00:00:20 @ 80-85 RPM x3 Rounds


Notes: woke up the following morning (wed, 5-Jan) with an achy shoulder; safe to say that either the clean or the press aren't agreeing with me.

[SClark08]

Wednesday, 5-Jan 2022
Weighout: 215lbs, Time: 1625 (00:55)

Warm-up:
Flat DB Bench 40x10, 60x8, 80x6

Closegrip bench 45x10, 135x5, 225x8, 335x8, 245x8
Deadlift 135x5, 225x3, 315x3, 405x2, 495x1, 545x1 @8, 565x1 @8.5, 525x3 @9
SLDL 475x3 @9, x3 @9
Barbell Row 225x8,8,8
1-Arm Cable Rear Lateral 90# 12,10,10
Low Cable Fly 110# 12, Myo: 15+5+3+2


Friday, 7-Jan 2022
Weighout: 214.8lbs, Time: 1145 (00:53)

Paused Squat (no sleeves) 45x10, 135x5, 225x4, 315x3, 405x2, belt: 495x1, 405x3,3,3 @2-3min

Giant Set (60-sec b/t movements):
Pull-up 25x8,8,8
Dip 90x10,10,10
G/HR 45x12,12

Prone/Incline Rear Lateral 40x12,10,10 @2min
Prone/Incline Side Raise 20x15,15,15 @2min

[SClark08]

Saturday, 8-Jan 2022

Garage

Incline Curl to Hammer Curl 25lbs x12/8, 30lbs x12/6, x10/4 @2min

Spider Curl to Spider Hammer Curl 25lbs x12/12, x12/12, x15/15 @2min

Took the boys to the pool for an hour


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[SClark08]

Monday, 10-Jan 2022
Time: 1625 (00:56)

Warmup: hip/ankle mobility, bw chin-ups
Squat (no sleeves) 45x10, 135x5, 225x3, belt: *315x3, *405x2, *495x1, *525x1 @9, *465x3(4) @8.5, *455x3 @9,

Tempo squat 315x5

Chin-up 50x8,7,7 @1min superset w/
Kneeling 1-Arm Landmine Press 55x8,8,8 @1min

Prone/Incline Rear Delt Row 40x15,12,12,12 @2min

Notes: forgot my sleeves again, lots of hip pain (right, front) in extension, not Flexion. Theory is: lots of sitting over vacation, not much running, hip extensors are weaker/under active. For now, I am going to work through squatting pain with less inflammatory motor patterns (e.g., front squats) and incorporate glute/hamstring movements.


Tuesday, 11-Jan 2021
Weighout: 212.1lbs, Time: 1030 (00:54)

Warmup: hip flexor soft tissue, hip extension, ankle mobility

Front squat (sleeves) 45x10, 135x5, 225x4, belt: 275x3, 315x2, 365x1 @8, 330x3@7.5, 3@8, 3@8, 3@8.5 @2-3min

Complex: Ab wheel rollout, barbell row, deadlift, RDL
6,5,4,3,2,1 @60-90 sec

Assault bike: 20-sec @80-85 RPM, 100-sec @30-40 RPM x4

Notes: significantly less hip pain with front squatting. New pain = right elbow flexor pain (similar to my left elbow from previous injury). May be a discrepancy in arm extensor/flexor strength.


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[SClark08]

Wednesday, 12-Jan 2022
Weighout: --lbs, Time: 0655 (00:55)

RDL 45x10
Deadlift DOHHG 135x5, 225x4, 315x3, 405x2, belt: 495x1, straps: 545x1 @8.5, 485x 4@8, 4@8, 4@8.5 @2-3min

Barbell Row 235x8,8,8 superset w/
Closegrip bench 225x4, 275x3, 315x2, 235x 10@8, 240x10@8, 10@8.5 @1min

(Life Fitness Machine) Low Cable Fly 17.5$ 20+4+3+3, 2min, 17.5# 12+3+3
(Life Fitness Machine) Cable Side Raise 12.5# 3x12 @2min

[SClark08]

Friday, 14-Jan 2022
Time: 1015 (01:13)

Hip/ankle mobility x5min
Front squat (sleeves) 45x10, 135x5, 225x4, 275x3, belt: 315x2, 355x1@7.5, 375x1@8, 340x3 @8,8,8 @2-3min

Sumo Deadlift 135x3, 225x2, 315x1, 405x1, belt: 495x1@9.5*, straps 440x4 @7,7.5,7.5 superset w/ Ab Wheel 45lbs 3x12

Dip 95 3x10 @2min superset w/ 1-arm cable rear lateral 65# 3x12-15
Low cable fly 80# 2x10-15
Low Cable side raise 65# 3x12


Saturday, 15-Jan 2022
Time: 1400 (00:50)

Incline Zottman Curl 10x20
Fat Gripz (Blu) Incline Curl 25x20,16,10,8
Fat Gripz (Blu) Alt. Incline Hammer Curl 45x8,7,7,6

Seated 1-Arm OH Triceps Extension 45x 4x15

20min walk


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[SClark08]

Monday, 17-Jan 2022
Weighout: , Time: 1015 (01:10)

Warmup: Band Pull-Apart x10-20 superset w/Paused Bench 275x3, 315x2

Closegrip Bench 245 4x8 @7.5-8.5 superset w/ Bent DB Rear Lateral 40 4x12

Deadlift 545x1@8.5, 485x4x4@8-9

Barbell Row 235 4x8 superset w/1-Leg Press 70,85,100x8

Low Cable Fly (Myo Reps) 65# 20-5-5-5-5-5, 15-5-5-5-5-5

Side Raise Machine 40x50, 80x4x20



Tuesday, 18-Jan 2022
Weighout: 212lbs, Time: 1645 (00:20)

Row Erg (@10) - 20min x 4,170m
- 5min warmup (avg 00:02:15/500m)
- 6x 20sec/100sec (00:01:35 & 00:02:35/500m)
- 5min cooldown (avg 00:02:25/500m)



Wednesday, 19-Jan 2022
Weighout: , Time: 10:55 (01:00)

Front Squat 315x1,1, 360x1, 380x1@8.5, 340x3 @7.5,8,8,8.5

Ab Wheel & G/HR 45 x12,12,8 & 70x6,6

1-Arm Hi-Cable Rear Lateral 80# 3x20

1-Arm Lo-Cable OH Triceps Ext 145# 3x12

DB Curl 45x10/8/6 superset w/DB Hammer Cutl 45x10/8/6


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[SClark08]

Friday, 21-Jan 2022
Weighout: 211lbs, Time: 1225 (01:10)

Warmup: 5min hip & ankle mobility

Paused squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@9, 405x3 @7,7,7.5,8

Superset w/1-Arm Kneeling Landmine Press bar x10, +10x8, 20x6, 30x4, 40x2, 55x8,8,8,8

Sumo Deadlift 135x1, 225x1, 315x1, 415x1, 485x1, 555x1@9, 455x4@7,7,7.5

Chin-up 45x9,8,6,4 (27)
Superset w/Dip 100x12,10,8 (30)


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[SClark08]

Saturday, 22-Jan 2022

warmup: Seated DB Side Raise 10lbs 2x12
Seated Red mini/long band Side Raise 3x12 superset w/ Seated DB Side Raise 25lbs 3x12

Seated Incline DB Curl 25lbs x20,12,10,8 superset w/Incline Hammer Curl 25lbs x20,12,10,8

Jog: 14mins 1.38mi +27lb vest


Monday, 24-Jan 2022
Weighout: 211.4lbs, Time: 0645 (01:10)

Warmup: 5-min hip/ankle mobility
- Quadruped trunk rotations x10/side
- Kneeling hop flexor stretch x30-45sec/side
- pigeon pose x30-45sec/side
- deep squat stretch x30-45sec
- squat ankle stretch x30-sec/side
- bottom half, mid-range, full squat x5 each
- hip circle glute bridge 2x10

Front Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 340x1, 365x1, 385x1 @8.5, 335x4 @7.5,7.5,8,8.5

[poo break]

Deadlift 135x1,225x1, 315x1, 405x1, belt 495x1, straps 545x1 @8, 495x4 @7.5,8,8,8.5

Assault Bike: 20-sec on, 100-sec off RPM 90+, ~87, ~84, ~81, & 30-35 (resting pace)