Samuel Clark, Intermediate Training Log

[SClark08]

Wednesday, 25-May 2022
Weighout: 213.8lbs, Time: 0635 (01:15)

RDL bar x10
Deadlift 135x5, 225x4, 315x3, belt 405x2, 495x1, 432.5x4 @7.5, 3@7.5, 7,7,7 @3min

Barbell row 245x8 @7.5,8,8,8 @2min

Low CG Incline Bench 45x10, 135x5, 185x4, 225x3, 275x2, 245x6 @8,8.5,9,9 @2min

Rear delt machine 150 4x15, superset w/pec deck 150x4x15, @60sec b/t rounds

Hammer curl 75x10/10,10/10,10/10 superset w/OH DB Ext 120x12,12,12 @90sec b/t rounds


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[SClark08]

Thursday, 25-May 2022
Time: 0625 (00:32:39)

3.5mi jog

Notes: stopped to walk twice. Damn hills



Friday, 27-May 2022
Weighout: 210.6lbs, Time: 0955 (01:28)

High bar squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 475x1@8.5, 395x4 @7,7, 400x4 @7.5, 405x4 @8,8.5 @3min

Beltless Sumo Deadlift 315x1, 405x4 @7,7,7,7, 10@7

Pull-up 70x5,5,5 superset w/Dip 125x8,8,8 @90sec

Low/hi cable fly 50 x17, 15,12

Mid cable side raise 15# x20/20,15/15,12/10,10-3-1/10-3-1 @1min

Triceps rope pushdown 80# x12,12,10,8 @60sec


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[SClark08]

Sunday, 29-May 2022
Time: 1415 (00:54)

Pullover 45x15, 65x12, 85x15,15,10,8 superset w/P-grip Chin-up BWx12,12,8,8 @120sec

DB Row 95x10/10,10/10,10/10 superset w/Low Incline DB Bench 65x12, 90x12,10,8 @60sec b/t movements

High Cable Rear Delt 25x15,15, 30x12,12
Superset w/High Cable Fly 25x20, 30x15,15 @60sec b/t movements

Cable Bayesian Curl 25 x15, 30x10,8 @60sec

Lying cable 21s curl 42.5x7/7/7, 37.5x2x7/7/7 @60sec


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[SClark08]

Monday, 30-May 2022
Time: 0905 (01:28)

Warmup:
- couch stretch 2x30sec/side
- Pidgin pose 3x20sec/side
- Squat stretch 1x30sec

low bar Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 515x1, 530x1 @9.5, 445x4 @7.5,7.5,8,8,8.5 @3min

Standing DB Press 30x5, 45x5, 65x10,10,8,6 superset w/ DB Side Bend 100x15/15,15/15,12/12 @60sec b/t rounds

Prone/Incline Side Raise 30x10,10,10,8-3-2 @60sec

G/HR (negative only) BWx12,12 superset w/Lying Cable Knee Raise 20# x12/12,12/12 @60sec

Treadmill - Pacer (00:10:30/1.02mi): 8.9mph x0.5mi (170bpm), 0.25mi (170bpm)
Cooldown walk 2.5mph to 120bpm

Notes: right glute/ham still sensitive from last week, but squatting was manageable. Hip pain was appreciably less with the pre training mobility work. Adding some hip Flexion work to see if that helps as well.


Tuesday, 31-May 2022
Time: 1705 (00:45)

Warmup: 400m jog

600m 02:08, 02:13, 02:14, 02:14 @ 0.5 lap (~2:15) walk b/t each

800m 03:01, 02:57, 02:56, 02:57 @ 0.75 lap (~3:30) walk b/t each

Cooldown: 200m walk

Notes: track measures 1.5mi/7.3laps; each lap is only ≈315m… so rather than running 10% faster; I’m running about 00:10:57 /1.5mi pace. So instead of 6min miles, the pace has been roughly 07:15min/mi. Pretty poor by my standards. What the fuck is so hard about building an in-spec track? At any rate; that explains why the treadmill at pace (8.9mph) and extra pace (9.8-10mph) felt so uncomfortable; because it was the actual stimulus.

Maths:
(7.3 laps/1.5 mi) * (1/6 quarter mi) * (4 quarters) = 4.86667 laps/mi

(4.86667 laps/mi) * (6min/4 laps) = 7.3min/mi

(7.3 min/mi) * 1.5 mi = 10.95 min/1.5mi or 00:10:57

I’ll have invested 9-10 weeks into running 2-3 times per week. We’ll see how that turns out next Thursday during my fitness test. I still have a distance run on this Thursday, a short recovery run on Friday, a short race pace run on Monday, and another short/easy run on Tuesday. Perhaps the magic of SRA will bless me with stellar performance next week.


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[SClark08]

Wednesday, 1-June 2022
Weighout: 212lbs, Time: 0630 (01:33)

Warmup:
RDL & Row 45x10 each

Deadlift 135x5, 225x4, 315x3, 405x2, belt 495x1, straps 545x1, 565x1@8.5, 455x3 @7,7.5,7.5,7.5,7.5 @3min

Barbell Row 245x9 @7.5,8,8,8.5 @2min

Closegrip Incline Bench (sleeves) 45x10, 135x5, 185x4, 225x3, belt 275x3, wraps 295x2, 315x1@8.5, 245x8 @8.5,9,10, 6@10 @2min

Rear delt machine 155 x15,12,12,10-3-2 superset w/pec deck 155 x15,12,12 @60sec b/t rounds

DB Alt.g Hammer Curl 70x12/12,12/12,12/12 superset w/seated DB OH Ext 125x12,12,12 @60sec b/t each


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[SClark08]

Thursday, 2-June 2022
Time: 0620 (00:32:15)

Distance run (hills): 3.43 mi


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[SClark08]

Friday, 3-Jun 2022
Time: 0945 (01:35)

Warmup:
- band hip distraction: knee in/out x10@5sec each side
- Hip circle side plank clam x10@5sec each side
- Hip circle goblet squat x5@5sec hold
- RDL 45 2x20 superset w/ glute bridge 45 2x20

High Bar Tempo Paused Box Squat (3-1-3-1, parallel, sleeves) 45x10, 135x5, 225x4, belt: 315x3,5,5,5 @3min

Sumo Deadlift (shins at first ring, Rogue Ohio 28mm Bar) 315x1, 405x1, straps: 495x3 @7,7.5,7.5,8, 5@8* (grip) @3min

Pull-up bw x12,12,8+2+1+1 superset w/Flat DB Bench 100x15@8.5, 105x10,9 @1min b/t each

Low/High Cable Fly 25# x12,12,10 @60sec

Low Cable cross Side Raise 15# x12,10,10,7+3+1 @60sec

Treadmill 0.25mi @8.9mph
Couch stretch 2x30sec/side

Notes: tried a mobility/pump warmup for my hips today. Still significant pain ascending from the hole. Even at 225-315. So I capped it there and limited depth/paused, and focused on hip engagement and proper motor pattern (tempo squat). It sucked, but it didn’t hurt. Sumo felt nice.

[SClark08]

Saturday, 4-June 2022

Hiked a castle



Sunday, 5-June 2022
Time: 1505 (01:15)

Treadmill 8.9mph x0.25mi

Band hip distract in/out x10
1Leg Airplane up/down x10
Hip circle goblet squat x10
Hip circle RDL 45x20
Hip thrust 1x20
Hip circle clam 1x10
Hip circle side kick 1x10

Low bar Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@7.5, 515x1@8, 525x1@8, 535x1@9, 545x1@9.5

3-0-3 Tempo Squat ≈65% (hip circle, no belt) 365x5,5,5 @3min

Clean & Press 45x10, 135x5, 185x4, 205x2 @9, 225x1 @9.5, 185x6 @8.5,9,10 superset w:P-grip Chin-up BWx12,12,12 @90sec b/t movements

Treadmill 8.9mph x0.25mi

Notes: almost zero hip pain today. Took the boys to a Water park; Hiked up and done the stairs a bunch


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[SClark08]

Thursday, 9-Jun 2022
Weighout 212.2lbs, Time 0800

Fitness test: 97.5/100
60 push-ups in 43sec
60 sit-ups in 44sec
1.5mi run 10:49

Side delts x2 exercises, 2 hard sets each
Rear delts x2 exercises, 2 hard sets each
High cable face pull 2 hard sets
Low cable facepull 2 hard sets


Saturday, 11-June 2022
Weighout: 213lbs, Time: 0915 (01:04)
Henry’s 6th birthday

Tempo squat 375 3x5 hip pain on sets 2&3

Row machine 12,10,8

Press machine 15,15,10 & Rear delt machine 10,10,10

Side Raise Machine 15,10,10

Low/High Cable Fly 12,15,12

Low cable side raise 12/12, 12/12, 10+5+2

Cable rear delt (shoulder height) 12/10, 12/12, 12/12

Lying cable curl 15,15 & Triceps Pressdown 15,12


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[SClark08]

Monday, 13-June 2022
Weighout: 212.7lbs, 1145 (00:57)

Front Squat (sleeves): hip circle: 45x10, 135x5, 225x4, belt: 315x3, no hip circle: 365x1, 385x1 @9.5, 315x5 @8,8,8 @3min

Press (from rack) 45x10, 95x5, 135x3, 185x5@9.5, 150x8 @7.5,8 superset w/pull-up 20x10@8, 8@8.5 @1.5min b/t movements

Chin-up 30x8 @8, 7@8 @2min
Dip 90x12 @7,7.5, 10@8.5 @2min


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