Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 25-Jan 2022
Weighout: --lbs, Time: 1325 (00:58)

Garage Gym

Medium Incline DB Bench 25x20, 45x15, 65x10, 80x12,12,12,12 superset w/
Body Weight Pull-up 10,10,10,8 @90-sec b/t movements

Medium Incline/Prone Rear Delt Swing & Row 40lb x10/5, 10/5, 10/3, 10/3 superset w/
Ring Fly (body weight) 12,12,8,8 @60-sec b/t movements

DB Curl Superset w/DB Hammer Curl 40lbs 10/10, 10/10, 10/10, 8/8 superset w/
Orange Long Band Overhead Triceps Extension (one band per hand) 4x12 @60-sec b/t movements

Hi-Incline/Prone Side Lateral 25lbs 4x12 @2-min

Notes: found a commercial gym "power tower" (captain chair, dip bar, pull-up/dip station) on the side of the road this weekend. That greatly enhanced the utility of my garage gym set up; now I have access to that, a variety of bands, two dumbbells that adjust from 10-100lbs (each), plus my dip belt, fat gripz (blue), head harness, ab wheel, adjustable bench, spin bike, foam roller and assortment of lacrosse balls. I plan on using the base gym for squatting, deadlifting, and conditioning work. I'll be doing my upper body work at home. Should be two upper and two lower sessions per week, plus one sprint- and one endurance conditioning session, and (hopefully) one loaded carry per week.

[SClark08]

Wednesday - off

Thursday, 27-Jan 2022
Weighout—, Time: 1345 (01:10)

Warmup: band shoulder x3-5min
Standing DB Press 75lbs x8,6,6,5

Weighted Dip 100lbs 4x10

1-Arm DB Row 100lbs x10,10,8,8

Bentover Rear DB Raise 40 4x10

Seated DB Side Raise 30 4x10

Concentration Curl 30 3x12


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[SClark08]

Friday, 28-Jan 2022
Weighout: 210.6lbs, Time: 0645 (01:15)

Warmup: hip/ankle mobility + floor glute-bridge 2x15 w/hip circle

Paused Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@8.5, 405x4 @7,7,7.5,8
Sumo Deadlift 135x1, 225x1, 315x1, 405x1, belt: 495x1, straps 545x1, 585x1@9, 475x3 @7,7,7,7.5
RDL* 315x5,5,1
Starr protocol (right lat): green long mini band pull-down 4x25

Notes; I started feeling tightness in my right lat during my first set of RDLs, it got a little wors during the second set, and I could barely maintain my position through the first rep of the third set. This is why I hate them; I never injure anything except for my lats while performing them. I had originally planned on some GHRs, however, the apparatus this gym has is one od the worst you could possibly imagine - rollers where they have no business being, adjustment points in too many places... what a mess.

[SClark08]

Saturday, 29-Jan 2022
Time: 1435 (00:35)

Warmup: orange long band 1-arm lat pull 3x25

Hanging leg raise 2x15

Burpee body weight x10, +27lbs vest 3x10

Jog 1.61mi (w/27lbs vest; 00:17:00), 5min cooldown walk


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[SClark08]

Monday, 31-Jan 2022
Time: 1030 (00:52)

Deload week:

Warmup: band shoulders x5min

Low incline DB Bench 30x10, 45x9, 65x8, 85x15,15,15,14 90-sec superset w/

Orange long band Pulldown 4x25 @90-sec

Prone/incline rear DB swing 40x15,15 @60-sec
Superset w/1-Arm OH DB Ext 40x12,12 @60-sec

DB Curl 40x15,10 superset w/DB hammer curl 10,10 @2min

Standing DB Side Raise 30x15,15@2min


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[SClark08]

Tuesday, 1-Feb 2022

Mobility:
- shoulders
- hips
- hanging lat/pec stretch (knees tucked) 3x30-sec
- kneeling 0range long band pulldown 4x25


Wednesday, 2-Feb 2022
Weighout: 210.9lbs, Time: 0640 (00:58)

Warmup: hip & ankle mobility, hip circle glute bridge 1x20

Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@8.5,
Paused 405x3,3,3 superset w/hip circle clute bridge w/5-count hold 2x5

Dynamic Deadlift 405x1, 455x1,1,1*

Barbell Row 135x5, 225x5, 135x15,15

1-Arm green long mini band pulldown 4x25

Assault Bike 2min light warmup, 3 rounds: 20-sec hard, 100-sec easy (8mins total)

Notes: hip still hurts at squat lockout

[SClark08]

Thursday, 3-Feb 2022
Time: 1335 (00:45)

Warmup:
- band external rotation w/3-ct hold 1x15/side
- band pull apart w/3-ct hold 1x15
- band hip-to-salute w/3-ct hold 1x15/side
- band over/under 1x15

Orange long band Pulldown supinated 2x30, pronated 2x20 superset w/ body weight dips 25,20,20,15 @2min

Prone/incline rear delt swing 25x25,20 superset w/foot elevated green mini band diamond push-up 2x12 @2min

Incline DB Curl 25x20,12 superset w/hammer curl 8,6 &2min

Seated DB lateral 25 2x15 superset w/partial press 2x15


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[SClark08]

Friday, 4-Feb 2022
Weighout: 209.4lbs, Time: 0655 (00:35)

Front Squat (sleeves) 45x10, 135x5, 225x4, 315x3,3,3
GH/R body weight 2x20

Ab Circuit: x2 rounds
- frog crunch +20lb med ball x20
- flutter kick (+20lb med ball through legs) x10/leg
- mason twist +20lb med ball x10/side
- Ab Vacuum: accumulate 20-30 sec

Row Ergometer: resistance 10, x10mins (avg 2:25 min/500m)

[SClark08]

Monday, 7-Feb 2022 (Week 1/Baseline)
Weighout: —lbs, Time: 1015 (00:59)
Garage

Warmup:
- band Ext rotation w/hold 10x5-sec
- band pull apart w/hold 10x5-sec
- band over/under x10
- band unsheathing/salute x10/side

Seated DB Press 25x10, 45x8, 65x12,12,10@2min

Pull-up body weight x10,10,9 superset w/Dip 100x12,12,8 @90-sec between movements

Prone/Incline Rear DB Row 45x10,10,10 @90sec

Lean away DB Lateral 30x15,15,15@90sec

Incline DB Curl 30x12,10,10 superset w/ orange long band foot-elevated diamond push-up 12,10,10 @60-sec between movements


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[SClark08]

Tuesday, 8-Feb 2022 (Week 1/Baseline)
Weighout: 209.1lbs, Time: 0630 (01:10)
Gym

Squat (Sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 515x1, 535x1@9.5, 455x4 @8.5, 445x4 @8.5, 435x4 @8

Paused Bench (sleeves) 45x10, 135x5, 225x4, 275x3, belt: 315x2, 335x1
Touch & Go Bench (sleeves, belt, wraps) 365x1, 315x5@9, 5@9.5, 305x5@8.5
Barbell Row 245x8,8,8 superset w/ G/HR 25lbs 3x10
Assault Bike 20-sec sprints : 100-sec rest x4 rounds