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Thread: Samuel Clark, Intermediate Training Log

  1. #1131
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Wednesday, 27-July 2022
    Weighout: 208.9lbs, Time: 0630 (01:10)

    lacrosse ball hip, right x2min
    band hip distract, right x2min
    band ankle distract, left x2min
    HB paused squat (no shoes or sleeves) 45x5@10sec
    Clean 135x1, 185x1, 225x1, 255x1, 275x1, 295x1, 305xX
    HB paused squat (olympic shoes no sleeves) belt: 315x1, 405x1, 455x1@9, 315x5,5 @5-sec pause @3min
    Snatch Grip RDL 45x20,20 superset w/ Hanging Leg Raise 15,12
    Cable Crunch 85# x30, 100# x30, 115# x30

    Notes: the gym does not allow chalk, the bars have an excessive cerakote covering the knurling, and Germany does not use A/C. The bar slipped down to the first knuckle and-as i opened my palm to receive the clean tat 305-hyper extended my right wrist. An assertive velcro noise and an immediate lose in grip strength. So far no bruising or swelling and I have full ROM w/minor soreness. I have been goaded into tapering SBD over the next couple of weeks to do a "1000-lb Club" entry; I expect to be somewhere in the ballpark of 1500 at around 206-210lbs.

  2. #1132
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    Thursday, 28-July 2022
    Time: 1405 (00:50)

    Prone/Incline Side Raise 10x30, 15x20,20 res band x20 superset w/25x15,15 @60sec

    Prone/incline rear raise red band x30,30 superset w/25x20,15 @60sec

    Arnold Press 60x12, @2min

    Orange Band Pulldown & 30* Incline Fly 30, Org+Grn x18, & 50x20,20,15 @60sec

    P-Grip Band Pull-down & 30* Incline Bench Org+Grnx 15,15,15 & 75x15,12,12 @60sec

    Dips & Hammer Curl 70x10,10 & 70x10,10 @60sec
    Incline Curl & Pressdown 30x15/15,12 & Orange x15,15 @60sec


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  3. #1133
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    Friday, 29-July 2022
    Weighout: 209.1lbs, Time: 0645 (01:20)

    Band hip distract, right x2min
    Band ankle distract, left x2min
    Barefoot HB paused squat 45x5@5sec

    Low bar squat (sleeves) 135x5, 225x4, 315x3, belt: 405x2, 455x1, 475x1, 495x1, 515x1@8, 525x1@8, 535x1@9, 545x1@10, 495x3@9.5, paused 445x5@8,8.5

    Hip circle clam 2x10/side @5sec hold
    Lying Band hip flexor leg raise 2x10/side
    Split Squat 45x20,20
    Cable crunch 80# x30, 87.5# x20,15

    Notes: no hip pain today. Fault with my low bar: too far below parallel


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  4. #1134
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    Sunday, 31-July 2022
    Time: 1315 (01:03)

    30* Incline Fly 25x20, 40x20, 50x20, 55x20,18 Superset w/P-Grip Chin-up BWx 15,12,10 @2min

    30* Chest Supported BB Row 145x15,12,10 superset w/Dips 70x15,12,12 @2min

    Slow Eccentric Barbell Curl 90x12,10 superset w/ OH DB Triceps Extension 115x15,15 @2min

    45* Incline DB Curl 30x15/15, 10/10 @90sec
    Lying rear delt 25x10/10, 20x12/12, 15x12/12 @60sec
    Lying side delt 15x15/15, 15/15, 13/13 @60sec

    Notes: pulled a muscle in my lower back on Friday’s top single. Still tender. Right elbow is feeling better. Right hand is still tender/grip strength isn’t 100%, yet.


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  5. #1135
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    Monday, 1-Aug 2022
    Weighout: 209.1lbs, Time: 0645 (01:00)

    Warmup:
    Lacrosse ball hip, right x2min
    Band hip distract, right x2min
    Band ankle distract, left x2min
    Barefoot HB Pause Squat 45x5@10sec

    HB Squat (light sleeves) 135x5, 225x5, belt: 315x5, 350x5, 365x5, 380x5, 395x5, 410x5@9 @3min

    Snatch grip RDL (straps/no belt) 225 3x10 @2min (blood flow for lumbar recovery from Friday)

    Cable crunch 70# x30, 85# x15,15 @60sec


    Tuesday, 2-Aug 2022
    Time: 0620 (01:25)

    30* Incline DB Fly 30x15, 45x15, 55x20,20,20 superset w/Band Pull-Down Org+Grn x20,20,15 @90sec

    Band p-grip pull down Org+Grn x15,15,15 superset w/Flat DB Bench 85x15,15,12 @90sec

    BB Curl 85x15,12 superset w/DB LTE 45x12,12 @60sec

    45* Incline DB Curl 30x12,10 superset w/Org Band Pressdown x20,15 @60sec

    Lying Rear Raise 20x12/12,12/12,12/12,10/10 @45sec
    Lying Side Raise 15x12/12,12/12,12/12,15/12 @45sec

    Dog walk 2x25min


    Thursday, 4-Aug 2022
    Weighout: 209.3lbs, Time: 0650 (00:52)

    Warmup:
    Lacrosse ball hip, right x2min
    Band hip distract, right x2min
    Barefoot HB Pause Squat 45x5@10sec

    HB Squat (light sleeves) 135x5, 225x5, belt: 315x5, 355x5, 370x5, 385x5, 400x5@8.5, 415x5@9 @3min

    Snatch grip RDL (straps/no belt) 245 3x10 @2min (blood flow for lumbar recovery from Friday)

    Cable crunch 85# x20,15,12@60sec


    Friday, 5-Aug 2022
    Time: 0610 (01:00)

    30* Incline DB Bench 30x20, 55x15, 70x12, 85x12,12,10 superset w/Pull-up x12,12,12 @120sec

    DB Pullover 85x12,12,12 superset w/*Dip 85x8, 75x8, 65x6 @120sec

    Allt. DB Curl 50x10/10, 45x10/10 superset w/DB LTE *50x10, 45x10 @60sec

    55* Incline DB Curl 30x15,12 superset w/55* DB OHTE 30x20,— @60sec

    Lying Rear Raise 20x15/15,12/12,10/10 @45sec
    Lying Side Raise 15x12/12,12/12,12/12 @45sec

    Notes: right elbow is still tender, back is fine, hip is also fine. Right hand was weak for triceps and dips. It limited the output, not the target muscles. One more week, then a vacation

  6. #1136
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    Sunday, 7-Aug 2022
    Time: 1310 (00:54)

    Dog Walk x25min
    Castle Walk (Hohenecken) x45min

    30* Prone/Incline Rear Raise 30x30,20,15,15 @60sec

    Pull-up 20x8,8,8,8 superset w/30* Incline DB Fly Red Band+45x20,15,15,15 60sec

    1-Arm DB Row 100x10,10,8,8 @60sec
    15* Incline DB Bench 100x8,8,8,6 @90sec

    Lying Rear Raise 20x15/15,15/15 superset w/Ring Fly BWx15,15 superset w/DB Pullover 75x15,15 @90sec

    Dog walk: x30min

    PM: Time: 2025 (00:45)

    Lying Side Raise 20x12/12,12/12,12/12 @60sec
    Barbell Curl 80x15,15,12,10 superset w/DB LTE 40x15,15,12,10 @60sec
    Incline DB Curl 30x15,12,8,8 @60sec
    OHTE 50/50x15,10, 45/45x10,8 @60sec
    Lying Side Raise 30x15,12,12 @60sec

  7. #1137
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    Monday, 8-Aug 2022
    Weighout: 207.9, Time: 0925 (01:05)

    Warmup:
    Lacrosse hall hip, right x2min
    Band hip distract, right x2min
    Band ankle distract, left x2min
    Barefoot HB 10ct-paused squat bar x5

    HB Squat (light sleeves + Olympic shoes) 145,225,315x5 belt: 360,375,390,405 @8.5, 420@9 @3-4min superset w/ foot elevated cross cross crunch 3x15/15

    Snatch Grip RDL 275x12

    G/HR 25x15,15 superset w/Cable Crunch 80,87.5,95 x20 @60sec

  8. #1138
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    Tuesday, 9-Aug 2022

    X2 dog walks x25-30min
    Played with kids at pool 1.5hrs

    Time: 1445 (00:45)
    Prone/Incline Rear Raise 35x 20,15,12,12 @60sec
    30* Incline DB Fly-to-Press 35x10/10, 45x10/10, 55x15/10, 15/10, 12/8, 12/6, 12/6 @90sec
    Arm Blaster Barbell Curl 85x 15,12,10 @90sec
    Incline DB Curl 30x12,10,8 @90sec
    1-Arm Lying DB Rear Raise 25x12/12,10/8 @60sec


    Wednesday, 10-Aug 2022
    Weighout: 206.2lbs, Time: 0630 (00:51)

    Dog walk x20min

    Warmup:
    Lacrosse ball hip, right x2min
    Band distract hip, right x2min
    Barefoot 10-ct paused HB squat 45x5

    HB Squat (light sleeves, Olympic shoes) 135x5, 225x5, belt: 315x5, 365x5, 380x5, 395x5@8, 410x5,@8.5 425x4@9.5 @3-4min

    Snatch Grip RDL (straps) 275x12

    GHR (quality machine this time) BWx12,10 @100sec

    Cable Crunch 100# x15,12,12 @60sec


    Thursday, 11-Aug 2022
    Time: 0625 (00:50)

    Prone/Incline Side Raise 10x20, 25x 15, 15, 15, 15 @60sec
    Pull-up BWx12,12,12,12 superset w/Dips 45x15, 55x15, 60x12,12 @90sec b/t each
    1-Arm DB Row 90x10/10, 10/10, 10/10, 10/10 @60sec b/t sides
    Org Band Triceps Pushdown x20,15,12,12 @60sec
    Lying Side Raise 15x20/20, 20/20 @60sec

    Dog walk x20min

  9. #1139
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    Monday, 22-Aug 2022
    Weighout: 208.7lbs, Time: 0630 (0054)

    Flat shoes (4mm) HB Paused Squat 45x5@10sec pause

    Flat shoes 4mm HB Squat (light sleeves) 45x10, 135x5, 225x5, belt: 315x5, 365x5@8, 375x5@8.5,9 @3-4min

    30* Incline Bench 45x5,5, 135x6, 185x6, 225x6,6,6, 185x12 superset w/chin-up 45x5,5,5, 25x8* @90sec b/t movements

    BB Curl 95x10,10,8 @2min

    Notes: no hip pain. Chin-up grip slipped at 8–I easily had 10 or 11. Next time I’ll use straps.

    Tuesday, 23-Aug 2022
    Walking x60min


    Wednesday, 24-Aug 2022
    Weighout: 206.5lbs, Time: 0640 (01:15)

    Press 45x10, 95x8, 115x6, 135x5, sleeves 155x5, wraps 175x6@9, 170x6 @8.5,9, 135x12@9.5 @3min

    Deadlift (28mm) 135,225,315,405x1, belt 495x1, straps 545x1, straps 455x4 @7.5,8,8* @3min

    Barbell Row 255x5 @7,7,7.5 @2min
    Yates Row 255x12 (@9?)

    LTE (EZ Curl bar) 35sx15, 40sx12,10 @1-2min

    Notes: deadlift felt great. Ordinarily I would have kept going until I hit/exceeded an RPE9, however, given that it’s my first session back in two weeks, I cut it off while I was ahead. There’s plenty of time to add volume, later.



    Friday, 26-Aug 2022
    Weighout: 212lbs, Time: 0645 (01:06)

    HB paused Squat (Olympic shoes + light sleeves) 45x5@10sec

    HB Squat 135,225, belt 315,365x5, 365x3,3 @3-4min

    RDL 225x5

    Pull-up 35,40,50x5, 25x12 superset w/Dips 115x8,8,8, 70x20 @90sec b/t movements

    Incline DB Curl 35x12,10,8 @2min
    1-Arm OHTE 120x14, 130x10,10 @2min

    Notes: as I suspected, I went overboard on my pulling volume; my lower back limited my squat ability today

  10. #1140
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    starting strength coach development program
    Saturday, 27-Aug 2022
    Time: 1435 (00:40)

    Lying side raise 20x20/20, 16/16, 14/14 @1min b/t rounds

    Prone rear raise 30x20,20,20 @90sec

    Light Jog 2.25mi 00:20:20 (hh:mm:ss; ≈9min/mi)
    Last edited by SClark08; 08-27-2022 at 07:24 AM.

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