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Thread: Samuel Clark, Intermediate Training Log

  1. #1081
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    • starting strength seminar april 2024
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    Monday, 11-Apr 2022
    Weighout: 212lbs, Time: 1000 (01:13)

    Warmup:
    Seated Box jump 24” x3, 30” x3, 36” x3, 30”+20lbs 6x3 OTM

    Paused Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 485x3@10, 435 (-5%) x3,3,3 @3min

    Rack Pull (mid shin) 365, 435, 500 x5

    GHR BWx15, 25x15,15,15,15 @90-120 sec

    Side Bend 85 3x15/15 Superset w/GHD Sit-up 25x10,10,10 @60sec b/t rounds


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  2. #1082
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    Tuesday, 12-Apr 2022
    Time: 1800 (00:26)
    Track: sunny, very low wind, dry, 73*F

    Warmup: 3 lap easy jog

    200m x4 @ 00:38, 00:39, 00:46, 00:43
    400m x4 @ 01:28, 01:32, 01:31, 01:31

    200m walk between rounds

    Static stretching: calves, hamstrings/glutes, groin, and quads


    Wednesday, 13-Apr 2022
    Weighout: 212.7lbs, Time: 0635 (01:15)

    Warmup: drop push-up (x2 45lb bumper plates) 4x3

    Paused bench 45x10, 135x5, 225x4, belt: 275x3, sleeves 315x3, 335x3@10

    Slingshot paused bench 365x3, 375x3

    Low incline fly-to-squeeze press 65+red mini band 12/8, 12/6

    Barbell Row 210x12, 205x10,10,10 superset w/ red mini band pull apart 4x20

    Leaning Side Raise 20x15, 15x15,15 superset w/ Alt Hammer Curl 65x10,10,10

    Standing OH BB Triceps Extension 45x10, 65x10, 95x8,8, 75x12

    Short race pace jog 8.8mph x0.4mi


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  3. #1083
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    Thursday, 14-Apr 2022
    Time: 0625 (00:50)

    Stretch: Ankles & Calves
    Jog: 3.14mi 00:29:17 (halfway point 00:14:21)
    Cooldown: 5min walk & static stretching (quads, calves, ankles, hamstrings)


    Friday, 15-Apr 2022
    Weighout: 212.9lbs, Time: 0635 (01:05)

    Warmup: Bar RDLx10, Barbell Row x10, Press x10, Back Squat x10 repeat w/135 for sets of 5

    Power Clean 185x2, 210x 6 sets of 2 @2min
    Squat 135x2, 225x2, belt: 315x2, 405x2
    Reverse Band DE Squat 405+66lb tension/side 10x2 OTM
    Bulgarian Split Squat 25lbs/hand 2x15/15, BW x10/10
    45* Back Extension 45 2x15
    45* Back Extension BB Twist (10lb on one end of a 35lb bar) 2x15/15
    Foot Elevated Plank 3x45-sec

    Notes: next time I will opt for 1-legged leg press; the Bulgarian split squat requires too much balance/detracts mentally from executing the lift with the intent to work the quads. Other peoples' mileage may vary; if I have an alternative, I will avoid them. I am slightly surplusing my calories while I am increasing my running volume. My goals are to improve strength and explosive/power output for squatting and pulling (strength & athleticism) while biasing my resistance training towards hypertrophy work for the upper body. This week is week 1 of 12, which will culminate in an annual fitness assessment. After that, running will de-escalate to two times per week, and I will likely pursue weight loss again. Also, it will be July, so rucking season. I will be traveling for 10 days at the end of this week. Meal prep will not be dependable, nor will lifting equipment or running space; I will plan for callisthenic based workouts in my room.

  4. #1084
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    Saturday, 16-Apr 2022
    Time: 1445 (01:10)

    Band warmup circuit: Band pull apart, OH pull apart, saber draw 2x10 each

    DB Side raise, clean, press 10lbs 1x20 each

    1-arm Leaning Side Raise 25x15,12,10@60sec

    Prone/hi-incline side raise 25x12,12,12+8+4
    Seated DB Press 70x12, 55x12+4+3

    Low incline DB Fly&squeeze press 45+ red band x12/10, 10/6, 6/6
    Low incline DB bench 85+ red band 12, 70+ red band 10+5+3

    Decline DB Pullover 70x 15,12,8
    Pull-up BWx10,7,6+3+3

    Prone/incline rear delt & DB Row 35x15/10, 12/8, 8/6, 6/6

    BW Dips superset w/Foot elevated Diamond push-up 20/15, 15/8, 10/5


    Monday, 18-Apr 2022
    Time: 1345 (01:10)

    Warmup: RDL & Row 45x10/10, 135x5/5

    Deadlift 225x3, 315x3, belt: 405x3, 495x1, straps: 545x3@9, 520x3,3,3

    Dead Squat at full depth 45x3, 135x3, 225x3, belt: 315x3, 385x10x1 OTM

    1-Leg Press 90x15/15, 140x15/15, 180x15/15, 12/12

    G/HR 35 4x15 superset w/Side Bend 100 3x12/12

    Cable crunch 67.5# 3x20



    Tuesday, 19-Apr 2022
    Time: 0615 (00:47)

    Low incline fly 35x20, 45+red band 20,12,12 @60sec

    Low incline DB Bench 85x12,10,10,10 @2min

    Dips w/Orange Band 12,10,10 @90sec

    DB Pullover 65x12,12,10 superset w/ BW pull-up x10,8,6+3+3 @2min

    Prone/Incline Rear DB Raise 45x12,10,8,6+3+3 @60sec


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  5. #1085
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    Default Samuel Clark, Intermediate Training Log

    Friday, 22-Apr 2022
    Weighout: 214lbs, Time: 1500 (01:10)
    Hotel (Estonia)

    Bench 45x10, 132x10, 198x10, 242x5, 286x5, 308x3, 330x2, 205x10, 225x10, 10, 10, 10 @2min

    Pulldown 65# 15,15, 72.5# x12,12 superset w/low incline DB fly 44+red band x12,12, 12, 12 @60-sec b/t movements

    Prone/incline rear delt 35x20,15,15,12 @90sec

    Prone/Incline side raise 22x15,15,12,12+6+6 @90sec

    Treadmill x20min
    5mph x1min
    4x0.25mi @8.8mph
    2min walk at 2.5mph b/t each
    Cooldown walk


    Saturday, 23-Apr 2022
    Time: 0905 (01:00)
    Hotel (Estonia)

    Standing DB Curl (Rest Pause) 26x20, 31x15, 35x12, 40x8+6+4+3 @60-sec

    DB Spider Curl & 30* Incline Curl 31x10/3, 26x12/3, 22x15/3 @90sec

    45* Incline DB Hammer Curl (Drop Set) 44x8, 40x4, 35x4, 31x4, 26x4, 22x4

    1-Arm Lying Triceps Extension 35x30, 40x12/12, 10/10, 8/8 @60-sec

    Hi-Incline Overhead Triceps Extension 40x15, 44x11,10,10,@90sec

    Jog 6.3mph x20min = 2.1mi
    Cooldown walk @2.5mph x5min


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    Last edited by SClark08; 04-24-2022 at 06:41 AM.

  6. #1086
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    Sunday, 24-Apr 2022
    Weighout: 211.5lbs, Time: 1420 (00:39)
    Hotel (Latvia)

    Leg press 145x20, 175x20, 205x20, 235x20, 265x20 @60sec, 295,305,325,355,395x15 superset w/Ab Twist Machine 110 5x15/15 @60-sec b/t

    Decline cross sit-up x12/12, 10/10, 8/8 superset w/back extension 44lb 3x15 @60-sec b/t each


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  7. #1087
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    Tuesday, 26-Apr 2022
    Weighout: 213.5lbs, Time: 1010 (01:15)
    Latvia (Hotel)

    Chest press machine 95x20, 115x20, 135x15, 155x15, 175x10, 195x10, 215x10, 235x10 @60sec

    Band pull apart superset w/chest Press red band x20/260x12,12,10,10,8,8 @60sec b/t each

    Pronated lat pull down superset w/high incline lateral raise 145x15,12,12 /22x15,15,15 @60sec b/t each

    Supinated lat pull down superset w/leaning side raise 145x10,10,10 /22x12/12,12/12,12:12 @60-sec b/t

    Treadmill
    5mph x1min
    10mph: 3x0.25mi, 2x0.38mi @2-2.5min walk 3mph
    5min cooldown walk at 2.5mph


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  8. #1088
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    Wednesday, 27-Apr 2022
    Weighout: 213.8lbs, Time: 1550 (00:45)

    1-Arm Preacher Curl superset w/1-Arm OH Extension 19.8x20/20, 28.6x15/15, 35.3x15/20, 35.3x10,8/44x15,15

    Incline DB Curl 30.8x10, 26.4x10,10

    Triceps Pressdown 77x15, 88x12,10

    Rope Hammer Curl superset w/rope Pressdown 82.6x15/66x12, 93.7x12/66x8, 92.7x12/55.1x12


    Thursday, 28-Apr 2022
    Weighout: 214.5lbs, Time: 2010 (00:40)

    Prone/Incline Rear Raise 39.7x12,10
    1-arm Cable rear lateral 55.1x15,12

    Leg press (kg) 110x20, 140x20, 170x15, 190 (418.8) x20+10

    Pull down machine 72.5x20, 77.5x20,15

    Chest fly 52.5x20, 57.5x18, 60x15,12,12,12

    Low cable side raise 5x20/20, 5x15+7+5/15+7+5
    Mid cable side raise 5x15+8+6/15+8+6


    Friday, 29-Apr 2022
    Time: 1430 (00:30)

    Jog: 2.25mi 00:21:00
    0.25mi cooldown walk


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  9. #1089
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    Sunday, 1-May 2022
    Time: 1330 (01:10)
    Garage (Germany)

    Pull-up BWx10,10,8,8
    Seated DB Press 25x10, 45x8, 55x6, 65x6, 75x10,8,8,6

    DB Row 85x10,10,10,10
    Low Incline DB Bench 85x12,12,10,10

    Red band pull apart & Prone/Incline Rear Raise 3x25/3x 40x10,8, 35x8

    Red Band side raise x15,12, & Prone/Incline Side Raise 25x8,20x8,8+4+4

    BW Dip x20,20 & Foot Elevated Push-up x10,8


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  10. #1090
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    Default Samuel Clark, Intermediate Training Log

    starting strength coach development program
    Monday, May-2 2022
    Weighout: 213.7lbs, Time: 0635 (01:05)

    Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,515,525x1, 435x4x5

    DE Deadlift 425x6x1 OTM

    G/HR & GHD Sit-up 45lbs x15,12/BWx 25,25

    Side Bend 85x15/15, 15/15

    Treadmill: 12mins
    Short, Race Pace Jog 2x0.35mi @8.8mph, cooldown walk @2.5mph


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