Samuel Clark, Intermediate Training Log

[SClark08]

Saturday, 4-Feb 2023
Time: 0830 (00:58)
Hydration: 4/5

Warmup:
KB Swing 53x10, 70x8, 88x6, 124x4

Offset KB Carry 80 4x25m each side

Hanging cross leg raise 2x8/8 @2min
Cable Cross crunch 140 2x10/10 @2min
Palof press (shoulder width/height) 60 2x12/side

Assault bike spring 30,25,20,20sec top of 2min, complete rest

Woodway treadmill 1.29mi 22min
Walk 3-3.5mph x7min avg125bpm
Jog 4mph x10min avg140bpm
Walk 3mph x5min avg125bpm



Monday, 6-Feb 2023
Time: 0830 (01:38)
Hydration: 3.5/5

Warmup: 5min jog @4.5mph, snatch drill

Clean 135x1,1, 185x1,1, 225x1,1, 275x1, 295,305x1, 315xX,1,X,X,1,X,X,X, 225,275,295x1, 315x1,225x1 @90-120sec

HB Squat 315x1, 405x1,
455x1 @8,8.5,9,9/9.5,9 superset w/405x5 @7.5,8,8,8.5/9,8.5 @3-4min

Clean-grip Power shrug (straps) 415x5,5,5,5 @2-3min

RDL 395x5,5,5, superset w/walking lunge 70lbs per hand 2x10/10 @90sec b/t each


Tuesday, 7-Feb 2023
Time: 0830 (01:18)
Hydration: 4/5

Warmup: jog 4.6mph x5min

Row 45x10, 135x5, 185x2, belt: 225x2, 275x1, 285x5, 280x5,5 @2-3min

Flat DB Bench (sleeves) 50,75,105,120x5, 135x8@10 @150sec, 120x10@10+5@9.5 @60sec

30* Incline DB Bench 65x18,15,12 @2min

Prone inclineRear delt 40x15,12 @2min
65* Prone side delt 35x12,10 @2min
High cable rear delt 32.5x14,13 @2min
Low cable side delt 25x8, 22.5x12 @2min

Bayesian curl 62.5x12,12,10,10 superset w/
Triceps rope Pressdown 140x12,12,12,12 @2min


Wednesday, 8-Feb 2023
Weighout: 210.6lbs, Time: 0820 (00:35)
Hydration: 4/5

Jog 4.5mph x30min 2.25mi HR 151
Cooldown walk 2mph x5min HR 130@00:01:45; HR 109 @5min

Notes: no foot pain, minor discomfort in my shins, irritation in my shoes’ arch - likely going to cause a blister (athletic tape holding the metatarsal pad rolled on itself).

MaxHR: 220-(33yo)=187bpm

151/187=80.7%; ideally I’d like to work towards a 4.5mph pace dropping down to 70%. When I get there (or close to it), I’ll up the pace. 70% MaxHR: 187*0.7=131bpm.



Thursday, 9-Feb 2023
Time: 0840 (01:25)
Hydration: 3.5/5; Caffeine 450mg

Warmup: ankles
Jog x5min 4mph HR 125bpm

HB Squat 1 pause/1 normal: 45x5, 135x1, 225x1, belt: 315x1, 405x1, 455x1

Clean 135x1, 185x1, 225x1,

Clusters:
255 4x1 @45sec, rest 2min
270 4x1 @60sec, rest 2min
285x1,X,1,X,1 @75sec, rest 2min
300x1, 305x1, 310xX,1,1 @90sec

HB Squat 385x5 @7,7,7,7/7.5,7.5,7.5 @3min

GHR (6.5) 40x15,15 superset w/smith split squat 45/side 14/14,12/12 @90sec b/t movements

Notes: the base building/conditioning period is complete; my next Thursday clean cluster session will consist of:
75x5x1@45sec, rest 2min
80x5x1@60sec, rest 2min
85x5x1@90sec, rest 2min
90-95x5x1@2min

My Monday squat volume is at 30reps plus 2x12-15 lunges. My Thursday volume is the same. I may curtail volume/maintain intensity to offload next week. Then shoot for a heavier/moderate volume week, after.


Friday, 10-Feb 2023
Time: 0830 (01:00)
Hydration: 3.5/5

Jog 4mph x5min

Dead hang Pull-up BWx5, 10x4, 25x3, 35x1, 45x6,6,6,6,5 @2min

30* Inc DB Bench sleeves 55x5, 75x4, 85x3, 105x8@8.5, 90x13+7@9 @60sec

Flat DB Bench sleeves 85x15,12,12 @2min

65* Prone side delt 35x15,15 @2min
Low cable side delt 22.5x12,12 @2min
High cable rear delt 32.5x15,15 @1.5min
Seated Cable Facepull 70x12,12+6 @1.5min

Notes: ran short on time


Saturday, 11-Feb 2023
Weighout: lbs, Time: 0920 (58:30)

DB Spider curl 40x12,12,10,10 superset w/
Cable OHTE 85x12,12,12,12 @2min
Jog 4.5mph 35min HR


Saturday, 11Feb 2023
Time: 0925 (01:00)
Hydration: 4/5

Standing DB Curl 25x15, 30x12, 35x10
45* DB Spider Curl 35x12,12,12,12 @2min
OH Triceps extension 85x12,12,12,12 @2min
Jog 4.5mph x30min 2.25mi HR 148,
Walk @2mph 148-130 in 00:01:10, <120bpm at 00:02:00, HR @5min = 109


Sunday, 12-Feb 2023
Weighout: 211.8lbs, Time: 0830 (00:50)
Hydration: 4/5; CC Gym

Flat DB Bench (sleeves) 50,70,95,115x5, 135x9@10 @150sec, 125x10@10+5@10 @60sec

30* Incline DB Bench (sleeves) 65x20,15,12 @2min

65* Prone side delt 35x15,12,12 @2min
Seated row machine Facepull 70x15,15 @2min
Low cable side delt 15x8, 12.5x15 @2min
High cable rear delt 17.5x15, 20x15, @2min

Notes: foot/metatarsal is starting to be tender again. I’ll only run on the woodway treadmill and limit to 5min warmups and x2 30min sessions. New shoes coming soon.


Monday, 13-Feb 2023
Time: 0825 (01;17)
Hydration: 3.5/5

Clean 45x3/3,135,185,225,255,275x1, 295x1,1,X,1,X,X,X,1 @60-230sec; end - tip of thumb started bleeding/skin peeled out under the nail

HB Squat 315,405,455,475x1, 455x2 @8,8,8,8,8.5,9,8.5 @3-4min

Barbell row (straps) 295x5,5,5 @2min
RDL (straps) 405x5,5 @2min
Clean-grip power shrug (straps, below knee) 415x6* @2min; end - tweaked neck

Notes: volume deload/maintenance intensity


Wednesday, 15-Feb 2023
Time: 1050 (01:00)
Hydration: 3.5/5, Yemen

Dead hang Pull-up BWx5,5 45x6,6,6,6,6 @2-2.4min

30* Inc DB Bench sleeves 50x5, 70x5, 90x3, 105x10@8, 90x15+10@10 @60sec

Flat DB Bench sleeves 85x16,14,12 @2min

65* Prone side delt 35x12,12 @2min
Seated Cable Facepull 55x15,15 @2min
Low cable side delt 20x12,12,12 @1.5min
High cable rear delt 30x15,15,15 @1.5min



Thursday, 16-Feb 2023
Time: 1000 (01:45)
Hydration: 4.5/5

Warmup: band ankles, bw squat

Clean 135,185,230x4x1, 250x3x1, 275,295,315x1, 325x1, 335x1, 345x1, 355xX, 350xX

Front Squat 225,315,365,385,405,425,440x1, 355x3,3,3

GHR 45 2x10

Triceps rope Pressdown 80x15,87.5x12,11,10
Superset w/ Hammer curl 75x10/10, 10/10, 10/10, 10/10

Notes: Seal Team V guys gave me a lot of helpful encouragement to smash my Clean PR. Awesome experience.


Friday, 17-Feb 2023
Weighout: 211.9lbs, Time: 0915 (00:59)
Hydration: 4/5

Hanging leg raise (BW) 4x15@90sec
Weighted sit-up 25 4x15@90sec
Ab Wheel (BW) 15,12,12,10 @90sec

C2 Row @10 x30min 00:02:29.9min/500m avg 6,024m

[SClark08]

Monday, 20-Feb 2023
Time: 0835 (01:35)
Hydration: 3.5/5; Qatar

Warmup: band ankles, BW squat

30sec squat stretch superset w/squat (last rep paused x5sec): 45x5, 135x3, 225x2, 315x1,

Snatch warmup, 135* felt awful

Clean 185,225,255,275,295x1, 310x1,1,1,X,1,X,1*,1*,X,X (6/10) @2-3min; *caught on front of shoulder; last two were pulls - I didn’t have the gas to attempt diving under*

HB Squat 405,435,455x1, 475x1@9/9.5, 395x5 @7,7/7.5,7,7.5 @3-4min (baseline vol/intensity)

Power shrug 405,415,425x5 @2min
RDL 405x5,5,5 @2min

Notes: on heavy clean days, I work with 90%+ and get 10 attempts. Misses deduct from that. Obviously the goal is all 10, however, objectively only 7 are necessary (see Prilipin’s chart). If I feel like crap, I’ll settle for catching 4; a slightly off day, 7. A great day, shoot for completing all 10. I am backing off by 2.5% from my last volume squat day, for 4 sets of 5. Next week will add 5% (pushing my working weight over the last cycle), and aim to complete 5 sets of 5. Once achieved under RPE8/8.5, I’ll add a sixth set.


Tuesday, 21-Feb 2023
Time: 0840 (01:19)
Hydration: 4/5

Row 45x10, 135x5, 185x3, 225x3, 275x2, 295x4,4, 285x6,6 @2-3min

Flat DB Bench 55,75,95,115x5, 135x9, 125x10+5 @60sec
30* DB Bench 65x18,15,13 @2min

75* side raise 35x15,13,13 @2min
Low cable side raise 22.5x10, 20x12,12 @2min
High cable rear delt 30x15, 32.5x15,15 @1.5min
Seated cable face pull 72.5x12,12,12 @1.5min

OH Triceps rope 85x12, 80x10,10, 75x10,10 @1.5-2min


Wednesday, 22-Feb 2023
Time: 0820 (00:22)
Hydration: 3.5/5

Woodway treadmill 20min @4.5mph = 1.5mi HR156;

Walk @2mph
HR141 @30sec
HR130 @60sec
HR120 @120sec


Thursday, 23-Feb 2023
Time: 1545 (01:20)
Hydration: 5/5

HB Squat (last rep 5-Ct pause) 45x10, 135x5, 225x4, 315x3, 405x1

Clean 136,185,225x1,
245x5x1 @45sec, 2min
262.5x5x1 @45-60sec, 2min
280x5x1+X @60sec, 2min
297.5x1+X @60-75sec

HB Squat 375x5 @6,6/6.5,6,6/6.5 @2-2.5min

GHR 45x12,12,12 @2min

High cable rear delt 40 3x15 @90sec
Cable Facepull 80 c15,12,12+3+3 @90sec


Friday, 24-Feb 2023
Time: 0815 (00:56)
Hydration: 4/5; CC Gym

Flat DB Bench 50,70,95,115x5, 135x9, 125x10,6 @60sec

30* DB Bench 65x18,12,12,11 @2min

High incline side raise 35x15,15,15 @2min
1-Arm Low cable side raise 15x15/15, 15/15, 15/15, @2min

Rope triceps Pressdown 60x15, 65x15, 70x13,10,10 @90sec


Saturday, 25-Feb 2023
Time: (01:00)
Hydration: 4/5

Woodway treadmill 4.4mph x35min 2.56mi HR 146,
Walk 2mph x5min
125bpm @60sec
110bpm @4min


Monday, 27-Feb 2023
Time: 0840 (01:30)
Hydration: 4.5/5

Warmup: ankles, BW paused squat

HB Squat 45x5, 135x5, 225x4, 315x3, 405x1, 455x1

Clean 135,185,225,255,285,305x1, 315xXX1XX1XXXX, 225,275x1, 305xXX

HB Squat 415x5 @8,8/8.5,8.5,9,8.5 @3-4min

Barbell Row 290x5,5,5 @2min
GHR 45x12,10,10 @2min
High cable rear delt 32.5 x20,20,20 @90sec
Cable Facepull 80x15,12,12+3+3 @90sec

Notes: had arch pain in my right foot - which isn’t normal. Tape over the raw skin on my thumbs was a bit distracting. I kept making the bar to my clavicle, however it kept rolling off the front. I think I was just trying to stand up too soon. I dropped back and worked my way up to try and regroove, however, submax weights can be cheated. Just a sub par day.


Tuesday, 28-Feb 2023
Time: 0810 (01:02)
Hydration: 4/5; CC Gym

Flat DB Bench 55,75,95,115x5, 135x8 125x10 , 115x10 , 105x10@2.5min
30* DB Bench 65x15,12,12,12 @2min

75* side raise 35x12,12,12,12 @2min
Low cable side raise 15x10,10,10,10 @2min

BW Pull-up x10,8,8,6,8 superset w/
OH Triceps rope 80x12,10,10,8, 72.5x15 @2min


Thursday, 2-March 2023
Weighout: 210.9lbs; Tajikistan/SOFLE House
Treadmill 4.5mph x30min 2.25mi HR151


Friday, 3-March 2023
Weighout: 210.5lbs, Time: 0930 (00:45)

Band pull apart 1x20
LB SQ bar x10, 135x5, 225x4, 315x5, 335x5, 355x5

Seated Row 60x10, 75x10, 90x10, 105x10 superset w/ DB Bench 50x5, 75x5, 95x20,14,10 @2min

High Cable Rear Delt 20# x15,15,15 @1.5min
Low Cable Side Delt 10# x15, 15# x12,10 @1.5min

Walk downtown Dushanbe 9 miles

Saturday, 4-Mar 2023
Weighout: 210.2lbs,
Treadmill 4.7mph x30min 2.35mi HR156


Sunday, 5-Mar 2023
Weighout: 209.7lbs, Time: 0745 (01:00)
Calories = under maintenance

Barefoot BW SQ warmup 1x5 @5ct pauses
Barefoot LB Squat 45, 135, 225, 315, 335, 355, 375, 395x5 superset w/seated cable row 105# x15,15, 112.5x15, 120x15, 127.5x15

30* DB Bench 50,65x5, 75x4, 85x3, 95x2, 65x23,18,12 (53; 70lbs next session) @2min

High incline Prone side raise 40x12,12,12 @2min

Notes: light cold/no fever with diarrhea.


Monday, 6-Mar 2023
Weighout: 210.3lbs, Time: 1050 (00:35)

Treadmill Jog 4.2mph x30min 2.1mi HR148
5min cooldown

Notes: read through the MAF method; 180-age yields a max aerobic HR of 147bpm. The suggested range is 137-147bpm (+/-2 beats). I slowed down to drop into that range. 4.2mph placed me at the top of the range. They also suggested a thorough 15min warmup and cool down will further assist this process. Moreover, that Anaerobic training may take away from progression. They recommend a monthly test (e.g.) run 3-to-5 repeat miles and note the average split time at the max HR. From there you track your progress (diminishing mile times) over a 4-6month period. I need a HR monitor to do this effectively; I doubt the treadmill hand sensors are within 10% accuracy.


Tuesday, 7-Mar 2023
Weighout: 209.8lbs, Time: 0925 (01:01)
Still have a cold; SOFLE House TJK

Warmup: LB SQ bar 3x5
Barefoot LB SQ 135,225,315,365,395,415x5 superset w/ Lat Pulldown 105x15,15, 112.5x15, 120x15 @1-2min b/t each

Flat DB Bench 50,65,85x5 @60sec, 95x20,12,8,9 @2min

Prone Incline Rear Raise 40x12,12,12 @2min

[SClark08]

Wednesday, 8-March 2023
Weighout: 209.5lbs, Time: 1010 (00:40)

Treadmill jog 4.1mph 35min 2.39mi HR147
Cooldown walk 3.6-2.5mph 5min HR112


Thursday, 9-March 2023
Weighout: 209.9lbs, Time: 0700 (00:50)

Cable high row 70,90,105,120x10, 130# x15,15,15,15 superset w/ 30* DB Bench 55x5, 65x4, 75x3, 85x2, 95x1, 75x15,12,12,11 @60-90sec b/t movements

1-Arm Cable Rear Delt 30# x20/20, 35x15/15, 15/15 @1min

1-Arm Cable Side Delt 20# x12/12, 12/12, 12/12 @1min

OH Triceps Rope Ext Drop Set 75x10-60x7-65x5-60x5 @2min

Triceps Rope Pressdown Drop Set 50x11-45x8-40x5-35x5

Notes: +20sec loaded stretch at end of each working set


Friday, 10-March 2023
Time: 1732 (00:40)

Treadmill jog 4.2mph 35min/2.45mi HR 143
Cooldown 5min 3.5-2.0mph HR104


Sunday, 12-March 2023
Pre-Feeding: 208.1lbs, Time: 0720

Ab Vacuum 6x10”

Time: 0850 (01:10); TJK SOFLE House

Power Shrug (no straps/belt) 45x10, 135x10, 225x10, 275x5, 315x5,5,5 @1-2min

Barefoot HB Squat 135x5,5, 225x4, belt: 315x3, 365x3, 385x3, 405x3 @8,9 @2-3min

DB Bench 55,65,75,85x5, 100x12,12,10,10 @1min superset w/Barbell Row (pause at top, no straps/belt) 225x8,8,8 @2min b/t rounds

Low Cable Side Raise 10# x15, 15# x10, 10# x12 superset w/ 10lb plate side raise x8,8,8 @2min b/t rounds

Notes: was drowning in snot during flat bench. Controlled eccentric/fast concentric


Monday, 13-March 2023
Weighout: 207.9lbs, Time: 1150 (00:40)

Treadmill jog 4.5mph x35min 2.62mi HR 149
Cooldown walk 4-2mph x5min HR 112

Wednesday, 15-March 2023
Weighout: 210.3lbs, Time: 0910 (01:00)
Hydration: 3/5; Qatar-CC Gym

Deadlift 45x10, 135x5, 225x1, 315x1, 405x1, belt: 495x1, (straps) 545x1@8

Clean grip Power Shrug (straps) 455x5,5,5 @2min

Clean grip RDL (straps) 405x5,5,5 @2min

30* DB Bench 55,70,85,100x5, 80x10,10, @2-3min

Seated Cable Facepull 70# x15,15,15 @1.5min
1-Arm High cable rear Delt row 25# x15/15,12/12,10/10 @1min


Thursday, 16-March 2023
Weighout: 206.4lbs, Time: 0625 (00:45)
Hydration:

Treadmill jog 4.5mph x30min, 4.3mph x5min, 4.1mph x5min 2.94mi HR145

Cooldown walk 3.8-2.6mph HR110


Friday, 17-Mar 2023
Time: 1625 (01:30)
Hydration: 3/5

HB Paused Squat 45x5@5sec
HB Squat 45x5, 135x5, 225x4, belt: 315x3, 405x2, 435x1, 455x1 @8.5, 410x6 @8.5, 385x6 @ @3-4min

Clean complex 95,135,185,225x1
70% 242.5 3x1 @30sec, rest 2min
75% 260 3x1 @45sec, 2min
80% 277.5 3x1 @60sec, 2min
85-90% 295,300,305x1 @90sec

HB Squat (light sleeves & belt) 385x4 @7.7,7,7.5,,8 @3min

Deadhang Chin-up 50x5,5,5 superset w/Dip 90x10,10,10 @60sec b/t movements

OH Triceps Rope 80x12,10,8 & cable hammer curl 160x12,10,8 @60sec b/t movements

Notes: low back and traps are sore from Wednesday. It’s skewing the RPE today.


Saturday, 18-March 2023
Time: 0700 (00:43)
Hydration: 3/5

Treadmill jog 4.5mph x40min 3mi HR142
Cooldown walk 4.1-2.5mph 2.5min HR113


Monday, 20-March 2023
Time: 0840 (01:25)
Hydration: 4/5

HB Paused squat 45x5@5sec
HB Squat 45x5, 135x5, 225x4, belt 315x3
Low bar squat 405x2, 455,475,495,515x1 @8.5/9,

Clean complex 242.5x1,1,1,1 @30sec, 2min
260x1,1,1,1 @30sec, 2min
277.5x1,1,1,1 @45sec, 2min
295x1, 300xX,1, 305xX @1-1.5min

LB Squat 455x3 @8.5,8.5,9,9 @3-4min

DB Bench 80,100x5, 125x8,8,8,8 superset w/BB Row 275x5,5,5 @1.5min b/t movements

Cable Side Raise 30# x10,8, 25# x8 superset w/Lu Raise 10lbs x10,10,10 @2min b/t rounds

Notes: thumb nails bled halfway through cleans.


Tuesday, 21-March 2023
Weighout: 208.6lbs, Time: 0650 (00:43)

Warmup jog 4.1-4.6mph x6 min
Jog 4.7mph x28mim
Cooldown jog 4.6-4.1mph x6 min
Total: 3.06mi 40min HR142?

Cooldown walk 3.5mph 3min HR138-114

[SClark08]

Wednesday, 22-March 2023
Time: 0844 (00:55)
Hydration: 3/5

30* DB Bench 50x5, 65x4, 80x3, 95x2, 110x2, 95x8 @8,8,8 @3min, 70x15 @2min

Split Squat 53x12/12,12/12,12/12 superset w/GHR 45x8,8 @90sec b/t movements

Bayesian Cable Hammer Curl superset 60x10,8, w/ DB Hammer Curl 65x8, 60x8, @2min b/t rounds

Low Cable Rope OH Triceps Ext 120x15, 130x12,8 superset w/Rope OH Ext 80x6, 70x6, 50x10 @2min b/t rounds


Thursday, 23-March 2023
Time: 835 (00:54)
Hydration: 3/5

Band KB offset carry 80lbs 4x20m/side @30sec

Jog 4.3-4.7 @1min each 4.7x32min 4.6-4.4 x4min 3.16mi HR156

Cooldown 4-3.2mph x5min HR115


Friday, 24-March 2023
Time: 0840 (01:10)
Hydration: 3.5/5

HB paused squat 45x5
HB squat 45x5

Front squat 135x5, 225x4, belt 315x3, 365x1, 385x1@9, 325x3 @8,7.5,7,7,8 @3min

RDL 405x5 @8,8,8 @3min

Dips 100x10,10,10, 70x15 superset w/ Deadhang Pull-up 45x5,5,5 @90sec b/t movements

1-arm High cable rear delt 30x20/20, 40x20/20, 50x15/15 superset w/ seated cable face-pull 70x15, 75x10,10 @2min b/t rounds


Saturday, 25-March 2023
Weighout 209.2lbs, Time: 0850 (00:50)

Jog 4.3-4.6mph @1min each
Jog 4.7mph x32min
Jog 4.6-4.0mph @1min each
Walk 3.5-2.9mph @1min each


Monday, 27-March 2023
Time: 0830 (01:30)
Hydration: 4/5

Warmup: body weight & paused squat

LB Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 460,480,500,520 @9, 455x4 @8,8.5,9,9 @3.5-4min

CG Bench Paused 45x5,5,5, 135x5, 185x4, 225x3, 275x2, belt 315x1@8, 275x8 @8,8.5,8.5 superset w/Barbell Row 275x5,5,5,5 @1.5min b/t movements

Flat DB bench (sleeves) 135x7,3, 125x3, 115x3 @60sec

Cable Side Raise 25# x15,12,10 superset w/ Lu Plate Raise 10lb x12,12,10 @2min b/t rounds


Tuesday, 28-March 2023
Weighout 207.7lbs, Time: 0655 (00:50)

Jog 4.5mph x40min 3.35min
Cooldown jog 4.4-4.0mph @1min each HR142

Cooldown walk 3.5-3.1mph @1min each HR110


Wednesday, 29-March 2023
Time: 0840 (00:43)
Hydration: 5/5

Warmup: barbell Hb squat = pulled a groin muscle; cleans and lunges off the table today

Dead stop Press stick x10, 45x5, 135x1, x8 @7.5,7.5,8 @3min

30* DB Bench 50x5, 70x4, 90x3, 110x2, 95x8,8,8 superset w/ Chin-up BWx10,10,10 @1.5min b/t each

Bayesian Hammer Curl 60x12,8, & DB Hammer Curl 60x8,8, @2min b/t rounds

Low Cable OH Rope Ext 130x15,15 superset w/ high OH Cable Rope Ext 60x10,10 @2min

Notes: I curtailed biceps and triceps because I added chin-ups and overhead press. Pain free press today.


Thursday, 30-March 2023
Weighout 205.5lbs, Time: 0645 (00:50)
Hydration: 5/5

Jog 4.5mph x45min 3.37mi
Cooldown jog 4.4-4.0mph 1min each HR145


Friday, 31-March 2023
Time: 0845 (01:10)
Hydration 3/5

HB Paused Squat 2x5 @45lbs
Front Squat 135x5, 225x4, belt 315x3, 365x1@8, 325x4 @8,7.5,8,8 @4-3min

RDL 315,365x1, belt: 405x6 @8.5,9,9.5 @3min superset w/ Deadhang Pull-up 45x6,6,5 @90-120sec b/t movements

Dips 110x8,8,8, 80x10

1-arm High cable rear delt 40x12,12,12 superset w/ seated cable face-pull 75x10,10,10 @2min b/t rounds

Saturday 1-Apr 2023
Weighout: 205.2lbs, Time: 0655 (00:55)

Jog 4.5mph x45min 3.35mi cooldown to 3.5mph HR 145
Cooldown walk x5min


Monday, 3-April 2023
Time: 0850 (01;04)
Hydration: 3.5/5

Warmup: race pace run 10min 1.1mi
Warmup 5-8mph @1mi/30sec
Run 8.5mph x3 min
Cool down 0.5mi/30sec

Closegrip Bench 45x10, 135x5, 185x4, 225x3, 275x2, paused, wraps, no sleeves or belt: 315,330,345x1@8.5, 305x5 @9, 300x5 @9, 295x6 @9.5 @3min

Seated DB Press 40x5, 55x4, 70x3, 60x10@9,10@9.5,10 @3min

Dips 110x9 @9,10, 8@10 @3min

Plate “Lu” Raise 15x15,15, 15x12-12.5x3-10x3-7.5x3 @2min


Tuesday, 4-Apr 2023
Time: 0840 (01:25)
Hydration: 3.5/5

LB Squat bar x5paused, 5 regular, 135x5, 225x4, belt: 315x3, 405,495,515,535x1 @9.5, 415x5, 420x5, 425x5, 430x5, 435x5 @3-4min

DE Deadlift 415x10x1 OTM

Dead hang Chin-up 55x5, 65x5,5, 35x8 @2-3min

High Cable Rear Delt 40x15,15,15 superset w/ seated cable Facepull 80x10,10,8 @2min

Treadmill 15min
3x0.25mi @9.5mph, walk @3mph 1:1-2
Cool down walk x5min


Wednesday, 5-Apr 2023
Time: 0845 (00:35)

Jog 5.1mph x2.5mi (~29min)
Cooldown walk 3.5-2.5mph x5min


Thursday, 6-Apr 2023
Time: 0835 (01:22)
Hydration: 4/5

Dead stop Press 45x10, 95x5, 135x4, 185x3, belt: 205,210,215x1 @10, 175x5 @8,9,9 @3min

30* DB Bench 55x5, 75x5, 95x9,9,7 @3min

Flat DB Bench 95x12,12,12 @3min

1-Arm DB Preacher Curl 40x8/8,8/8,6/6 superset w/OH Triceps Rope Ext 80x10,10,10 @1-2min b/t movements

45* Incline Hammer Curl 40x8, 35x10, 30x10 @2min

Treadmill:
Jog 5-5.8mph x5min
cool down jog 5.5-4.3mph x5min
Cool down walk 4-2.8mph x5min


Friday, 7-Apr 2023
Time: 0845 (01:30)
Hydration: 3/5

Warmup: body weight squat x10, 45x10,
135 5x5, lots of stretching
225x4, belt 315x3, 405x1, too much pain 325 8x2 OTM (very slow eccentric)

Deadlift singles up to 495x1
RDL 405x5,3
Row 275x5 @3min

Notes: second week in a row that my adductors were too sore to permit training. I’m going to increase frequency and drop volume per session. I’ll be doing three progressive singles followed by three sets of five, each day. I’m annoyed that I have to completely restructure the training week. Again. I stopped low-bar squatting because it was giving my right hip pain. High bar preserved fitness, however, my adductors are really weak now. High frequency cleans were giving me knee pain too. Can’t seem to get a win. At least my shoulder feels 90%. I’ll need to be stretching after my runs as well. And no, running is not negotiable. The Rippetoe “just train your squat and you’ll be fit enough to run on test day” is bullshit. It’s easy to espouse such nonsense when you’ve never had to go through it yourself, or your promotion eligibility doesn’t hinge on your cardiovascular performance.


Satueday, 8-Apr 2023
Time: 0650 (00:29)

Road Jog 3mi 00:28:25

Notes: I took a diet break this past week. I will be resuming a moderate deficit (3x/week 2600cal and 4x/wk 2900cal for an average of 2770 and a 450 calorie deficit). This will last through the remaining duration of this deployment (about 2 weeks). I’ll shoot for maintenance and reevaluate when I get back.

[SClark08]

Monday, 10-Apr 2023
Time: 0840 (01:35)
Hydration: 4/5

LB Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 475x1, 495x1

DE Squat (80%) 435 8x1 OTM
15* CG Bench, paused 45x10, 135x5, 185x4, 225x3, belt: 275x2, 315x1, 335x1, 305x2 @8.5,9,9,9 @2-3min
DB Press 60x12,12,12 @2min
Dip 110x10,9,9 @2min
Incline Lu Raise 15x15,15,15-12.5x3-10x3-7.5x3 @2min

Treadmill: 10min
Race Pace Run @8.3mph 00:03:40 0.5mi
Cooldown 7.8-4.3mph @30sec each
Walk 3.8-2.8mph @30sec each

Notes: 15* Incline Bench felt solid although I think I may go to 30*; I estimate 340-345 as a 1RM; 8s will start at 77.5% = 260-265; 5s at 82.5% = 280; and 2s (91%) will progress to 310, next session. Dips are stagnant; I am going to rotate their loading, similar to bench and press. On 8s weeks I’ll do 12s; 5 weeks will be 10s; and 2 weeks will be 8s. Loading might start out as 3x 90/105/120.

Tuesday, 11-Apr 2023
Rest day


Wednesday, 12-Apr 2023
Time:
Hydration:

ME Squat (90-95%) 45x5,5,5, 135x5, 225x4, 315x2, 405x1, 455x1, 475x1, 495, 500, 505, 510, 515 @3-4min

Clean Cluster Sets:
3-5x1 @ 260 @30sec, 2min
3-5x1 @ 277.5 @45sec, 2min
3-5x1 @ 292.5 @1min, 2min
3-5x1 @ 305,310,315 @90sec

Weighted Dead Hang Pull-up 50x5,5,5, 35x8, 25x6 @2min

High Cable Rear Lateral 42.5x15,15,13 & Face-Pull 80x10,8,8 @2min

Road Sprints 100m x10 @ 1:2


Thursday, 13-Apr 2023
Time: 0645
Hydration:

Light Recovery Jog 5mph x3mi 30:30


Friday, 14-Apr 2023
Weighout: 210.2lbs, Time: 0615 (01:06)
Hydration:

Press 45x10, 95x5, 135x5, 160x4, 185x3, 205x1, 190 4x2 @2-3min
30* DB Bench 55,75x5, 95x8,8,8,8 @2-3min
Flat DB Bench 105x10,10,10 @3min
Hammer Curl 70x12/12, 75x10/10, 10/10 @2min
OH Triceps Rope Extension 72.5x15, 82.5x10,9, 80x8 @2min


Saturday, 15-Apr 2023
Time: 0800 (01:18)
Hydration: 3.5/5

Mobility: ankles, hips, glutes
HB Squat (85%) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 475x1@9, 425x4 @8,8.5,9,9.5 @3-4min

Deadlift 405x1, 495x1, 545x1@8.5, 495x5 @8
Clean-grip RDL (from the floor) 405 2x5 @2-3min

Barbell Row (Pendlay) 285x5, 280x5, 275x5 @2-3min

Treadmill: ~10min
Race Pace Run @8.3mph x00:03:40min (0.5mi)
cooldown jog 7.3-4.2mph (-0.5mph/30sec)
Cooldown walk 3.8-2.8mph (-0.2mph/30sec)


Sunday, 16-Apr 2023
Time: 1230 (00:31:00)
Hydration: 4/5

Long Slow Distance Run 3.25mi (00:30:57)


Monday, 17-Apr 2023
Time: 0800 (00:54)
Hydration: 4/5
Pivot/Deload week - Redeploying from Middle East

15* CG Bench 45x10, 135x5, 185x4, 225x3, 275x2, 315x1@9.5, *245x8@9.5, *235x8 @9,9 @3min
30* DB Bench 50,70x5, 90x8 @8.5,9,9 @2-3min
Hammer Incline Press 115x10,10,10 @2min
Low-Cable Lateral 35x12,10,8 @1min
Prone/Incline Side Raise 30x12,10,10 @1min

Notes: right elbow pain when I worked up to 275/315. Nagged me during my work sets and somewhat on incline dumbbell and hammer. Skipped triceps as to not aggravate it further. I ran in the midday sun yesterday and noticed my right triceps spasming after. Likely just an electrolyte deficiency.


Tuesday, 18-Apr 2023
Time: 0750 (01:01)
Hydration: 3/5

HB Squat (~90%) 455x1 superset w/ Deadhang Chin-up 70x3 @1-1.5min b/t movements x10 rounds
Seated Cable Face-Pull 85x15,12,10,8 @1min


Thursday, 20-Apr 2023
Redeployment day; leaving Middle East/heading back to Europe

[SClark08]

Friday, 21-Apr 2023
Time: 1500 (00:16)
Germany

Hilly jog: 1.63mi 00:15:37

Notes: ran with the kids on their bikes


Saturday, 22-Apr 2023
Time: 0630 (00:28)

Anterior Stretch 4x30sec
Hill jog 2.75mi 00:25:45


Monday, 24-Apr 2023
Weighout: 204.3lbs, Time: 1045 (01:40)
Hydration: 4/5

HB Squat 45x5/5, 135x5, 225x4, belt: 315x3, 405x2, 455x1@8, 475x1@ 9.5 (1RM≈495), 80% 395x5 @8,8,9 @3-4min

CG Bench 45x10, 135x5, 225x4, 275x3, 315x 2, 335x1@9, 275x8 @9,9.5,10 superset w/Row 135x1, 225x1, 275x5 @8.5,9,9 @2min b/t movements

Flat DB Bench 110x10,7 @2min
30* DB Bench 75x8, 65x11 @2min
60* Inc Curl 30x16@9, 2xMyo-16 @90sec

Treadmill Jog 6mph x0.25mi, 8mph x0.25mi, 6mph x0.25mi

Cooldown jog/walk 6-2mph x6 min
Note: minor quad cramp during second 8mph 0.25mi. Worked through it.


Tuesday, 25-Apr 2023
Weighout: 205.5lbs, Time: 1130 (01:27)
Hydration: 4/5

Dead Stop Press 45x10, 95x5, 135x4, 175x3, 190x2, 205x1@10, 140x8 @7.5,7,7.5 superset w/ Dead Hang Chin-up 70x5,5,5 @90sec b/t movements

SG Deadlift HG 315,365x2, 405,455,495x1, E1RM≈545; straps 80%≈435x5 @7,7.5,7 @3min

Lu Side Raise 15x18, 2xMyo-18 @90sec
High cable rear lateral 20# x15, 2xMyo-15 @90sec

OH Triceps Rope 72.5# x15, 2xMyo-15 @90sec

Treadmill x2 rounds
6mph x0.25mi
10mph x0.25mi
Walk 3mph x90sec
Cooldown walk 3-2.2mph (5min)


Wednesday, 26-April 2023
Time: 0600 (00:30)
Hydration: 4/5; Germany 33*F

Ankle Plantar Flexion Stretch 4x30 sec
Ankle Dorsi Flexion Stretch 2x30 sec ea.
Pigeon stretch 2x30 sec ea.
Couch stretch 2x30 sec ea.

Easy recovery jog 2.25mi (hilly) 00:22:09


Thursday - off


Friday, 28-April 2023
Weighout: 208.3lbs, Time: 0835 (01:22)
Hydration: 4/5

Left ankle dorsi flex stretch 4x30sec
Right hip pigeon stretch 4x30sec
BW squat pause/regular 1x5/5
HB Squat pause/regular 45x5/5

Front squat 135x5, 225x4, belt: 315x3, 365x1@9, 325x5 @8,9,8.5 @3-4min

Snatch Grip RDL 45x10, 135,225,315x3, straps 405x5,4* @8.5, @2-3min

Dip BWx10, 90x12, 95x12, 100x12 superset w/ Hammer Curl 70x12/12,10/10,10/10 @60sec b/t each

Rear Delt Machine 150x15,12,10 superset w/ Pec Deck 150x15,12 @60sec b/t movements

Low Cable Side Raise 20# x15, 2xMyo-15 @2min

Notes: grip started slipping on 2d set of RDL. I would have preferred hookgrip and chalk, however, these bars have very minimal knurling. I used the power rack which did not allow me to grip wide enough, either.


Saturday, 29-April 2023
Time: 00:00 (00:00:00)
Hydration: 4/5
Germany - Vogelweh/Kaiserslautern

Hilly Run 4.1mi 00:40:45
Walk 5min

[SClark08]

Monday, 1-May 2023
Weighout: 207.lbs, Time: 0730 (01:44)
Hydration: 3/5

HB Squat 45x5/5, 135x5, 225x4, belt: 315x3, 405x1, 455x1@8, 405x5 @8,8,8.5 @3-4min

CG Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1@8.5, 275x8 @8.5,9, 270x6 @9.5,9.5, 5@9 superset w/Pendlay Row 280x5 @8.5,8,8, 250x10 @9 @1-2min b/t

30* DB Bench 80x12,10,8,8 @8.5-9 @2min

High Cable Rear Delt 20# x15, 3xMyo-15 @1.5min

Treadmill Pacer 15min

x4 rounds:
90sec @ 5mph
0.25mi @ 8.3mph

Cool jog x2.5min: 5.0-4.0mph @30sec ea.
Walk x2.5min: 4.0-2.5 @30sec ea.

Notes: interval run was an RPE 8-8.5. Squat felt better at 405, however, my top end (455+) still feels uncertain. Bench felt heavy today; I was a bit dehydrated and haven’t been sleeping well. Nutrition is on point.


Tuesday, 2-May 2023
Weighout: 207.6lbs, Time: 11:05 (01:55)
Hydration: 4/5

BW Chin-up 2x5

Dead Stop Press 45x10, 95x5, 135x4, belt: 165x3, 185x2, 195,200,205x1, 210x1@10, 145x8 @7.5,8,8,8.5 superset w/Dead Hang Chin-up 80x4 @9, 75x4 @9,10, 70x4 @9.5, 45x8@9.5 @90sec b/t each

SG Deadlift (3D finger on outside ring - OH Bar; 1/2” heel) 315,365,405,455,495x1, 445x5 @7.5,8,8.5* @2-3min **RH4F callus is about to tear; fine except thumb pain - out of practice with HG

180* DB side raise 20x15, 2xMyo-15 @90sec

60* DB Curl 30x17, 2xMyo-17 @1.5-2min
OH Triceps Rope 72.5 x17, 2xMyo-17 @1.5-2min

Treadmill x8 rounds
10mph x0.13mi
2.0mph x90sec


Wednesday, 3-May 2023
Time: 0945 (00:30)

Light jog 3mi 00:29:15


Thursday, 4-May 2023
Weighout: 206.9lbs, Time: 11:40 (01:25)
Hydration: 4/5

HB Squat bar x5paused/5
RDL bar x10
Front Squat 135x5, 225x4, belt: 315x3, 365x1@8, 335x5 @9, 330x5 @9, 325x5 @8.5 @3-4min

SG RDL 315x3, 405x4 @8,8,8 @2-2.5min

Decline Bench 45x10, 135x5, 225x12 @7.5, 230x10@9, 225x9@10 @2min

1-Arm Machine Preacher Curl 70x12, 2xMyo-12 @1.5min b/t sides

Rear Delt Machine 110,120,125x15 superset w/Pec Deck 120,125,125x15 @60sec b/t movements

Side Raise Machine 105x15, 2xMyo-15 @2min

Notes: 3-4 weeks incorporating Closegrip bench, overhead press, curls, dips, and flies without pain. I think I’m on the up and up. I suspect that Snatch was the culprit this time - given my asymmetric shoulder ROM, it was a poor choice. I am curious if I can push-press. I had a difficult time finding a comfortable rack position for front squat, today - it’s consequence of weight loss, I suppose. My left knee was a bit tender, as well - likely due to running. I have also condensed my week so I can take the weekend off/travel. So recovery isn’t quite 100%. In general: I am feeling light, fit, and athletic. I have a faint outline of Abs when relaxed/ define 6-pack and seratus when flexed. Would I like to be leaner? Perhaps. But the further decrease in strength and inroads I’d make on metabolism and muscle size aren’t worth the effort. 5’10” at 33.5years and averaging 207lbs in the 12-15% range is pretty decent.


Friday, 5-May 2023
Time: 0605 (00:50)

Long slow distance run 4.29mi 00:42:35
Cooldown walk


Monday, 8-May 2023
Weighout: 205.5lbs, Time: 1555 (01:55)
Hydration: 4/5

LB Squat bar x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,505,515x1, 525x1 @10, 445x5 @9, 425x8,7.5 @3-4min

Bench 45x5, 135x3, 225x3, belt: 275x2, 315,335x1, 295x6 @8.5,9,9,10 superset w/BB Row 275x1, 285x5,5,5, 255x10 @2-2.5min b/t movements

30* DB Bench 80x12,10*,8* superset w/prone rear delt 30x15,15,15 @1-1.5min

Side Raise 35x10-30x10-25x10-20x10

Treadmill x5 rounds
10mph x0.2mi
2mph x2min, 4min cooldown

Notes: sharp sensation in back of my right shoulder during incline. I cut the lat couple reps ROM short and stayed further from failure. Seems to be a recurrence with incline movements.


Tuesday, 9-May 2023
Time: 1130 (00:33)

Light Jog/Hills 3mi 00:29:30
3min cooldown walk


Wednesday, 10-May 2023
Weighout: 207.9lbs, Time: 12:40 (01:38)
Hydration: 4/5

Dead stop chin-up bwx5, 25x3, 45x1, 70x1, 80x1, 90x1, 100x1@9, 80x3@9, 75x4 @9,9.5,9.5, 45x9+2 @10 @2-3min

Dead Stop Press 45x10, 95x5, 135x4, belt: 165x3, sleeves + belt: 185x2, 195,200,205x1, 210x1 @9.5, 150x8 @8.5, x6 @7.5/8,9,10, 4+2@10 @2-3min

SG Deadlift (3D finger on outside ring - OH Bar; 1/2” heel) 315,365,405,455,495x1, 455x3 @8*, straps x6,6 @8.5, @2-3min

Machine side raise 110x15, 3xMyo-15 @90sec

2-Arm Machine Curl 100x15, 2xMyo-15 @1.5-2min

DB OHTE 120x10,10,8,7 @2min


Friday, 12-May 2023
Weighout: 208.1lbs, Time: 11:00 (01:35)
Hydration: 4/5

HB Squat bar x5paused/5
Front Squat 135x5, 225x4, belt: 275x3, 315x2, 365x1@8, 330x5 @8.5,9,9.5 @3-4min

SG RDL 135,225,315,365x1, 405x4*,5 @7,8, @2-2.5min DOHHG grip issues - weak knurling/added straps for 2&3

Dip 45x3, 100x12,12,12, 70x14 superset w/Alt Hammer Curl 75x10/10,10/10,10/10 @2min

Rear Delt Machine 155x15, 2xMyo-15 superset w/Pec Deck 155x15, 2xMyo-15 @60sec b/t movements

Treadmill 20min
8.3,8.4,8.5,8.6mph x0.3mi
2mph x2min


Saturday, 13-May 2023
Time: 0645 (00:43:40)
Hydration: 4/5

Distance run (hills): 4.51mi 00:43:40


Monday, 15-May 2023
Weighout: 206.8lbs, Time: 0740 (01:45)
Hydration: 4/5

LB Squat bar x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475,495,515x1 @10, 430x5 @ 9,9.5,9 @3-4min

Bench 45x5, 135x3, 225x3, belt: 275x2, 315x2 300x5 @9, 295x5 @8.5,9.5,10, 290x6 @9.5 superset w/BB Row 275x1, 290x5,5,5,5 @1.5-2min b/t movements

30* DB Bench 80x12,12,10,10 superset w/prone rear delt 35x15,15,15 @1.5min

Prone/Incline Side Raise 30x12,12,12 @1.5min

Treadmill x4 rounds
10mph x0.25mi
2mph x2min, 4min cooldown


Tuesday, 15-May 2023
Time: 0615 (00:34)

Light jog 3.3mi 00:33:25


Wednesday, 17-May 2023
Weighout: 208.9lbs, Time: 0830 (01:54)
Hydration: 4/5

Dead stop chin-up bwx5,5,5, 25x1, 50x1, 75x1, 100x1@9, 80x3,3,3,3,3, 45x8*2+1 superset w/ Dead Stop Press 45x10, 95x5, 115x4, 135x3, belt: 165x2, sleeves + belt: 185,195,205,215x1 @9, 155x6 @7.5, 160x6 @7/7.5, 165x6 @7.5/8, 170x6 @8.5, 175x6 @9 @1-2min b/t movements

SG RDL 45x10, SG Deadlift (3D finger on outside ring - OH Bar; 1/2” heel) 135x4, 225x3, 315,405, straps 455,505x1, @7, 465x5 @7,8, x4@9* (felt a poo coming on) @3min *consciously lowered the bar more slowly on set 3

Machine side raise 120x15, 3xMyo-15 @60sec

1-Arm DB Preacher Curl 40x10/10, 2xMyo-10 @1-1.5min

DB OHTE 120x12,10,10,8 @1.5-2min
Concentration curl 25x17/19

Notes: Last set of pull even the straps started to give. I used a Rogue Ohio bar for press and pull; knurling was pretty much gone and the span had an appreciable camber - while it could roll across the floor with plates loaded, it did not like it very much. I can’t wait to leave Germany and return to a place that allows AC and chalk. General physique notes: shoulders are defined, visible six pack and seratus (mostly with a gym pump - otherwise it’s somewhat meh). Since I’m no longer getting 20-30min walks (RIP puppy), twice per day, my calories are closer to a slight surplus. We’ll see how body composition changes if I leave it for a couple weeks.

[SClark08]

Friday, 19-May 2023
Weighout: 208.2lbs, Time: 13:10 (01:21)
Hydration: 4/5

HB Squat bar x5paused/5, 135x5
Front Squat 225x4, belt: 315x2, 365x1@8, 335x5 @8/8.5,9,9.5 @3-4min

SG RDL 135,225,315x3, 365x1, 415x5 @8,8.5,8.5 @2-2.5min

Dip BWx3, 45x1, 95x12, 105x12,12, 75x 15 superset w/Alt Hammer Curl 75x 12/12,12/12,8+4 @2min

Rear Delt Machine 160x15, 2xMyo-15 superset w/Pec Deck 160x15, 2xMyo-15 @60sec b/t movements

Treadmill 10min
8.8,8.9mph x0.3mi
2mph x2min


Saturday, 20-May 2023
Time: 0645 (00:55)
Hydration: 4/5

Distance run (hills): 5.06mi 00:00:51


Monday, 22-May 2023
Weighout: 207.9lbs, Time: 0845 (01:27)
Hydration: 3.5/5

Paused squat bar x5, squat bar x5
Low Bar Squat 135x5, 225x4, belt: 315x3, 405x2, 455,475,495,515x1 @9, 455x3 @7.5,8,8.5 @3-4min

Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1 @8, 305x5 @8.5,9.5,10 superset w/ Barbell Row 295x4,4,4 @2min b/t movements

30* DB Bench 85x12,12 superset w/prone rear delt 40x12,12 @1.5min between each

Prone/Incline Side Raise 30x12,12 @1.5min

Treadmill (15min): x4 rounds
8.8mph x0.2mi
2mph x2min, 2.5min cooldown


Tuesday, 23-May 2023
Weighout: 208.1lbs, Time: 0835 (01:08)
Hydration: 4/5

Dead stop Press 45x10, 95x5, 135x4, 165x3, belt 185x2, 195,205,215x1@9.5, 175x5 @7.5,7.5,8 superset w/ dead hang chin-up BWx5, 35x3, 55x2, 70x1, 90x3,3,3, 45x10 @1.5-2min b/t movements

1-Arm low-cable side raise 20x12/12, 1xMyo-12 @60sec

1-Arm DB Preacher Curl 40x10/10, 1xMyo-10 @1.5min

DB OHTE 125x12,12 @2min

Treadmill 1.0mi @6mph


Thursday, 25-May 2023
Weighout: 209.3lbs, Time: 10:30-12:30
Hydration: 3/5

PT Test:
1-min push-up: x70 in 47sec
1-min sit-up: x60 in 50sec
1.5mi run: 10:55
Score: 97/100

HB Squat bar x5paused/5, 135x5
Front Squat 225x4, belt: 315x3, 340x2, 365x1@9, 335x3 @8.5 @3-4min

SG RDL 135,185,225,275,315,365x3, 405x4 @8,8 @2-2.5min

Dip BWx3, 45x3, 90x3, 115x8,8,8 superset w/Alt Hammer Curl 80x8,8 @2min

Rear Delt Machine 170,175x10 superset w/Pec Deck 170,175x10 @60sec b/t movements


Friday, 26-May 2023
Time: 1005 (00:20)

Multi angle press (45-60sec rest):
90* 25,50,65x10
65* 65x10
55* 65x10
40* 65x6
30* 65x8
15* 65x9
0* 65x10
-15* 65x10

DB Curl 55x10,8 @60sec

[SClark08]

Admin Note:
I finished my PT test and took a volume deload last week. I have about 2 weeks before I relocate from Germany to Washington (state). Training will be a bit irregular during this period. I plan on running twice per week - one short/fast and one long/slow. I will attempt to train four times per week; two upper and two lower/back.


Sunday, 28-May 2023
Time: 0635
Home - Long/Slow Run

4.01mi 00:41:00


Monday, 29-May 2023
Time: 00:42
Garage - Upper

DB Side Raise 25x20, Prone/Incline 35x12,12,12 @1.5-2min

1-2RIR Standing DB Press (sleeves) 45x5, 55x5, 65x10,9,7 @2min
2RIR 40* DB Press 65 x10,10 @2min
2RIR 15* DB Press 65 x11,10 @2min
2RIR -10* DB Press 65 x11,11 @2min
0-1RIR 65* DB LTE 55 3x10,8,10 @2min


Tuesday, 30-May 2023
Weighout: 209.3lbs, Time: 0830 (01:18)
Gym - Lower/Back

HB Squat 45x5/5, 135x5, 225x4, belt: 315x3, 405x2, 455*x1 @7, 405x5 @7.5,7,7.5,8 @3-4min
Barbell Row 225,275x1, 295x5,5,5, 265x10 @2min
SG RDL 420 3x5 @2min
BB Curl 135x5,5,5 @2min
Seated DB Rear Raise 35x15,15,15 @2min
Concentration Curl 30x15,15 @2min

Notes: used a “Stewie Bar”; very whippy, slightly cambered. I could not load more than 455 (bumper plates). Overall, this session felt light (relatively) and fast. Last week’s valine deload was a sound investment.


Wednesday, 30-May 2023
Time: 0625 (18:39)
Home - Light Recovery Jog (2mi)


Thursday, 31-May 2023
Weighout: 210.5 (≈12%), Time: 0835 (01:02)
Gym - Upper

Power Clean & Dead Stop/Strict Press 45x10, 95x5, 135x4, 165x3, belt: 185x2, 205,215,225x1 185 x5@7, 6@9,10 @3min

45* DB Bench 80x12,10 @2min
Weighted Dip BW,45,90x1, 125x8,8 @2min

Rear Delt Machine 170x16, 2xMyo-16 superset w/Supine Grip Pec Deck 170x15, 1xMyo-15 @60sec b/t movements

1-Arm Low Cable Side Raise 25x15/15, 2xMyo-15 @60sec b/t rounds

Cable Pressdown 145x12, 175x12, 2xMyo-12 @2min


Friday, 2-June 2023
Weighout: 209lbs, Time: 1209 (01:31)
Hydration: 5/5
Gym - Lower/Back + Short/Fast Run

Front Squat 45x5/5, 135x5, 225x4, belt: 315x2, 365x1@7.5/8, 315x5 @7,7.5,7.5,7 @3min
Deadhang Chin-up BWx3, 25x2, 45,70,90x1, 82.5x5,5,4, 45x8 @2min
GHR 45x12,12 @2min
BB Curl 135x6 @9,10, x3-1-1-1 @2min
45* Incline DB Curl 30x15, 1xMyo-15 @2min
Treadmill: 16min
4x 0.25mi @10,10,10.5,10.5mph / 2mph x2min

Notes: diarrhea was really distracting today

[SClark08]

Sunday, 4-June 2023
Time: 0650 (00:45:45)
Home - Long/Slow Run (4.5mi)


Monday, 5-June 2023
Time: 0545 (00:45(
Garage - Upper (Movers)

DB Side Raise 25x20, Prone/Incline 35x3x15 @1.5min

1RIR Standing DB Press 45x3, 55x3, 65x10,9,8 @2min
1RIR 40* DB Press 65 x12,11 @2min
1RIR 15* DB Press 65 3x10 @2min
2RIR -10* DB Press 65x12,12 @2min
1RIR 65* DB LTE 55 3x11,8,9 @2min


Tuesday, 5-June 2023
Weighout: —lbs, Time (PM): 1645 (42:30)
Gym - Lower/Back

HB Squat 45x5/5, 135x5, 225x4, belt: 315x3, 405,455x1 @8, 405x6 @8.5,8.5,9,9.5 @3-3.5min
Barbell Row 295x6,6,6,6 @2min
SG RDL 315,405x1, 425x4,5,5 @2min


Wednesday, 7-June 2023
Weighout: 208.3lbs, Time: 0600 (00:56)
Temporary Lodging- Gym

High Cable Rear Delt 10,20,30x20, 40x15, 3xMyo-15 @90sec

Barbell Curl 45x5, 75x3, 100,125,145x1, 135x6, 3xMyo-6 @2min
65* Incline DB Curl 30x19, 1xMyo-19 @2min
Treadmill Light Jog 1.5mi @ 5.5mph (16:30)


Thursday, 8-June 2023
Weighout: 208.5lbs, Time: 0545 (01:09)
Gym - Upper

Power Clean & Dead Stop/Strict Press (no sleeves) 45x10, 95x5, 135x4, 165x2, belt: 185,205,215x1@10, 185x5 @10, x4@9.5,10, x3@10 @3min

45* DB Bench 80x13,10,8 @2min
Decline Bench 45x5,135x3,185x3,225x8,8,8 @2min

Rear Delt Machine 170x17, 2xMyo-17 superset w/Supine Grip Pec Deck 170x10, 1xMyo-10 @60sec b/t movements

Machine Side Raise 105x16/16, 2xMyo-16 @60sec b/t rounds

Cable Pressdown 175x13, 2xMyo-13 @2min

Notes: left knee pain; left hip pain walking back to the car after squatting yesterday. Neck tweaked from sleeping on it wrong/bad pillow position. I am down 2 pounds from last week - that plus no sleeves are likely why my press was down ≈5%.


Friday, 9-June 2023
Weighout: 208.3lbs, Time: 0610 (01:15)
Gym - Lower/Back + Short/Fast Run

Front Squat 45x5/5, 135x5, 225x4, 275x3, 315x2, 365x1 @9, 315x5 @8,8,8.5,8.5, superset w/ dead-hang Chin-up BWx10x5 @3-4min

BB Curl 140x4,4,3+x+x,1-1-1-1-1 superset w/ GHR 45x10,10,10 @1-1.5min b/t movements

Treadmill: 20min
4x 0.25mi @10.5mph / 2mph x2.25min


Sunday, 11-June 2023
Time: 0610
Temporary Lodging

Long/Slow Run 5mi 00:48:49


Monday, 12-June 2023
Shuttle to Frankfurt IAP/fly to SEA


Tuesday, 13-June 2023
Time: 2045 (00:30:53)
Sherwood, OR

Distance run (hills) 3.25mi 00:30:53


Thursday, 15-June 2023
Time: 11:30 (00:48)
TRX/Calisthenics

Paused&Dynamic Squat Stretch 1x5/5
Pistol Squat (each leg; 5ct b/t rounds) 7-6-5-4-3 (25)

Split Squat (x2 4x4; 5-Ct b/t rounds) 8-7-6-5-4-3-3 (36)

TRX Inverted Row [L1+3] 10-9-8-7-6 @15-sec (40)
TRX Rear Delt Fly [L2.3+1] 10-9-8-7-6 @15-sec (40)

Deficit Push-up (4x4) + Org Band 12-8-6-4 @15-sec (30)
Archer Push-up (each) 6-5-4-3-2 @15-sec (20)

TRX Inverted Curl [L2+2] 10-8-7-6-5-4 @15-sec (40)
TRX Triceps Extension [L0+3] 12-8-6-4-3-3 @15-sec(36)

TRX Fly [L1+3] 10-8-6-4-2 @15-sec (30)

Side Raise + Grn Band (each) 10-8-6-4-2 5-Ct b/t rounds (30)

PM: hilly jog 2.25mi 00:19:35


Friday, 16-June 2023
Time: 1523 (00:28)
TRX/Calisthenics @ BBall Hoop

Vacuum 5x10sec
Tree Branch side/side pull-up BWx15,12 superset w/ Archer Push-up BWx15/15,15/15 @1.5min b/t movements

TRX Inverted Row [10-Loop] 15,15 superset w/TRX Fly [10-Loop] 15,15 @1min b/t movements

TRX Rear Lateral [10-Loop] 15,15 superset w/ Org Band Deficit Push-up (Cinder Block) 15,15 @60sec b/t movements

Grn Band Side Raise x10/10,10/10 @60sec


Saturday, 17-June 2023
Time: 1350 (00:20)
TRX/Calisthenics @ Back Door

Paused&Dynamic Squat Stretch 1x5/5

Pistol Squat (each leg) BWx15,10,8,6,6,5 (50) @60-90sec

TRX Inverted Curl [Loop, 10] x12,10,10 (32) superset w/TRX Triceps Extension [Loop, 10] x12,12,12 (36) @1min b/t movements