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Thread: Samuel Clark, Intermediate Training Log

  1. #1111
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    Tuesday, 14-Jun 2022

    Foot elevated push-up 20,15,15 superset w/push-up 20,15,15


    Sunday, 19-Jun 2022
    Time: 13:15 (00:59)

    Red band pull apart 4x20 superset w/ Prone/Incline Rear Raise 20x20, 25x20,20,20 @60sec

    Prone/Incline Side Raise 25x15,15,13+4+2 @60sec

    Low Incline DB Bench 65x10, 85x10, 100x12@9.5, 85x12,10 superset w/DB Row 85x15/15,15/15,12/12 @60sec b/t movements

    Weighted Dip 85x10,8,8@2min


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  2. #1112
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    Monday, 20-June 2022
    Weighout: 212.8lbs, Time: 0945 (01:45)

    Mobility x15min
    Pecs 3x30-sec/side
    Lat hangs 3x5sec
    Lat stretch 3x30sec
    Ankles (band distract, foot elevated) 3x30sec
    Hips (band distract) 5x5 sec (in & out)
    Hips (hip circle calm) 1x10@3sec/side

    Snatch bar x3, 95x3, 135x3, 165x3, 195x3* @2-3min

    Clean 195x3, 225x3, 255x3 @2-3min

    Press 195x5@8.5*, 165x8 (wraps) @8,8.5, @2min

    Low-Bar Squat (light sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 475x1, 495x1, 515x1, 525x1@9, 475x5@9.5, (E1RM=540), 83%: ~450 x5 @9.5, 440x5 @9 @3min

    Barbell Row (straps & belt) 225x12,12,10 @2min

    G/HR BWx20,20 superset w/ G/HD Cross Sit-up 15/15, 15/15 @1min b/t movements


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  3. #1113
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    Tuesday, 21-June 2022
    Time: 0630

    2.13mi run 00:19:55
    25min brisk walk


    Wednesday, 22-June 2022
    Time: 0555 (01:07)

    Pec lacross ball 60sec/side
    Lat lacross ball 60sec/side
    Pec stretch 2x30sec/side
    Lat stretch 2x30sec

    Side lying DB Raise 10x20/20, 15x15/15, 15/15, 15/15 @60sec

    Red band pull apart 3x20 superset w/ prone rear raise 25x12,8,8 @60sec

    DB Press 25x15, 45x12, 65x10, 80x10@9.5, 70x10,10 superset w/pull-up 15x10,8,8 @90sec b/r

    45* Incline DB Bench 70x12,10,10 @120sec

    Ring Fly x15,12,10 @90sec


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  4. #1114
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    Default Samuel Clark, Intermediate Training Log

    Friday, 24-June 2022
    Weighout: 212.5lbs, Time: 0635 (01:45)

    Pec & Lat mobility
    Hip & ankle mobility
    Standing Ab Wheel Roll out BWx1

    Snatch 95x3, 135x3, 165x3, 195x3x1, 205xMiss @1-2min

    Clean 205x3, 225x3, 245x3, 265x3, 275x3, 285x3, 260x3,3,3 @2min

    Tempo (201) High bar Squat 135x5, 225x5, belt: 315x5, 405x4 @8.5,9,9.5 @3min

    Chin-up body weight x15 @7, x14 @8.5, 10@9 @2min


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    Last edited by SClark08; 06-24-2022 at 12:26 AM.

  5. #1115
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    Sunday, 26-June 2022
    Time: 1328 (01:06)

    Prone/Incline Rear Raise 10x30, 15x25, 25x20,20,10+6+4 (preceded by red band pull apart 3x25) @60-75sec

    DB Press 65x12, 80x12@9, 70x12,12 superset w/Pull-up 15x12,10,9

    Low incline DB Bench 100x13@9.5, 85x12,11 superset w/DB Row 85x15/15,15/15,12/12, 90sec b/t movements

    Prone/incline side raise 25x15/15,15/15,10+3+2 @60sec


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  6. #1116
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    Monday, 27-June 2022
    Weighout: 210.7lbs, Time: 0630 (01:32)

    5min jog @6mph (0.5mi)
    M: Lacrosse ball hip release 2mins/side
    M: Band hip distract 10x3sec in/out/side
    M: Kneeling hip (pelvic tilt) 10x10sec/side
    M: Prone/Lying hip extension 10x3sec/side
    C: Hip Airplane 10xOpen/Closed/side
    S: Lying (bridge) hip March 10x3sec/leg
    S: Side Lying (plank) hip circle clam 1x10@5sec/side
    S: Hip Circle 3-1-3 Tempo Paused Highbar Squat 45x10, 135x5, 185x4, 225x3, 275x3, 315x3, belt: 4, @3min

    Deadlift 405x1, 495x1, 545x3@8.5, 475x4 @7.5,7.5,7.5 @3min

    Weighted Dips 90x10 @7.5,7.5,9 @2min

    Foot elevated Ring fly 12,10,8 @2min (push-up+ burnout on third set x5)

    Tuesday, 28-Jun 2022
    Time: 0615 (00:48)

    Distance run 2.92mi (00:27:05)
    Walk 21min


    Wednesday, 29-Jun 2022
    Weighout: 212.3lbs, Time: 0630 (01:15)

    Mobility & Stability
    Pec stretch 2x30sec/side
    Lat stretch 2x30sec
    RDL-Row-Clean-Paused Squat-Press 45x5, 95x5, 135x3
    Power Clean 225x3, 245x3,3,3 @2min
    Press 205x4 @9.5, 175x8 @9,10 @2min
    2-1-2 Tempo Paused High Bar Squat 225x3, 320x5 @7.5,7.5,7.5 @3min
    Weighted Chin-up 25lbs x12@8.5, 10@8.5, 8@9 &2min
    Cable upright row 42.5# x20, 50# x15,15 @60sec
    Lying Cable facepull 57.5# x15,12,12 @60sec


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  7. #1117
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    Default Samuel Clark, Intermediate Training Log

    Friday, 1-Jul 2022
    Weighout: 212lbs, Time: 0835 (01:30)

    2-1-2 Tempo Paused High Bar Squat 45x5, 135x5, 225x5, 335x5 @7.5,8,8.5@3min

    Paused Bench 135x5, 225x4, belt: 275x3, wraps 315x2, 340x1, 365x1

    Barbell Row 225x12 @8.5,9,9.5
    Touch&Go Bench Press 315x6 @9, 275x8 @7.5,8 @1-2min b/t

    DB Curl 45x10,10,10 superset w/
    Closegrip Bench 225x12@9, 10@9, 9@9.5 @1-2min

    Sumo Deadlift belt+straps 495x3@8, 455x4 @7.5,7.5,8 @2-3min


    6 hours later: walked around a track x45min

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    Last edited by SClark08; 07-01-2022 at 07:58 AM.

  8. #1118
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    Sunday, 3-July 2022
    Time: 1330 (01:11)

    Prone/Incline Rear Raise 10x30, 15x20, 25 4x20 (preceded by red band pull apart 4x25) @75-90sec

    DB Press 45x5, 65x10, 80x12@9, 70x12,12 superset w/Pull-up 15x10,10,10

    Low incline DB Bench 100x15@10, 85x13,11,11 superset w/DB Row 85x15/15,15/15,15/15 90-120sec b/t movements

    Prone/incline side raise 20x 4x15 @60sec


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  9. #1119
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    Wednesday, 29-Jun 2022
    Weighout: 212.3lbs, Time: 0630 (01:15)

    Mobility & Stability
    Pec stretch 2x30sec/side
    Lat stretch 2x30sec
    RDL-Row-Clean-Paused Squat-Press 45x5, 95x5, 135x3
    Power Clean 225x3, 245x3,3,3 @2min
    Press 205x4 @9.5, 175x8 @9,10 @2min
    2-1-2 Tempo Paused High Bar Squat 225x3, 320x5 @7.5,7.5,7.5 @3min
    Weighted Chin-up 25lbs x12@8.5, 10@8.5, 8@9 &2min
    Cable upright row 42.5# x20, 50# x15,15 @60sec
    Lying Cable facepull 57.5# x15,12,12 @60sec


    Monday, 4-July 2022
    Weighout: 212lbs, Time: 1405 (01:01)

    2-1-2 Tempo Highbar Paused Squat 45x10, 135x5, 225x5, 315x5, 345x5 @8,8.5,9 @3min

    Deadlift 405x1, 495x1, straps 545x5 @10, 495x4 @8,8, @3min

    Dips 90x12 @8,8.5,10 @2min

    1-Arm Low-To-High Cable Fly 20# 4x15/side @60sec


    Tuesday, 5-July 2022
    Time: 0605 (00:25:10)

    Distance run (hills/vogelweh housing) 2.93mi 00:25:10 (5K pace: 00:26:15)

    Notes: 2mins faster than last week, similar RPE. Ran the same course in reverse - the hills are less intense/altitude change is more gradual in reverse.


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  10. #1120
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    starting strength coach development program
    Friday, 8-July 2022
    Weighout: 212lbs, Time: 0640 (01:18)

    Band hip distract pigeon pose 2min right only
    Band ankle distract 1min right, 2min left

    Highbar paused squat (light sleeves) 45x10, 135x5, 225x4, belt: 315x3, 365x1@7, 405x1@8, 455x1 @9.5, 365x3 @7.5,7.5,8,8 @3min

    Bench 135x5, 225x4, sleeves 275x3, belt 315x2, 340x1@8, 370x1@9.5, 315x8@9.5, 280x8@8,8,8 @2min superset w/
    Barbell Row 225x10,10,10,10 @1min

    DB Curl 40x12,12,9+3 superset w/
    Closegrip Bench 225x10@ 8,8.5,9.5 @90sec b/t each

    Notes: little to no hip pain this morning. I think this is the correct mobility protocol. I only noticed pain moving to and from the bar - an asymmetric loading. I skipped sumo today; my lower back was still tight from today and I pinched my neck walking the dog this morning. I didn’t want to push it—nothing to be gained anyway.


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