Samuel Clark, Intermediate Training Log

[SClark08]

Saturday, 1-June 2024
Weighout: 208lbs, Time: (01:05)

Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,550x1 @9.5, -10%: 495x1 @8, -15%: 470x3 @8,8.5 @2-3min

Closegrip Bench 45x10, 135x5, 185x4, 225x3, 275x2, 315x1, 275x10 @9, 250x10 @8.5,9 superset w/ BB Row 45x10, 135x5, 185x4, 225x3, 275x2, 245x10,10 @1.5-2min b/t movements

30* DB Fly 60 2x15 superset w/ 1-Arm DB Row 105 1x10/10 @1-1.5min b/t movements

Lying Cable Face-pull 87.5 2x15 @2min

Notes: bar was pretty bent - inconsistent placement over my back.


Monday, 3-June 2024
Time: 0830 (00:39)
Tonal:

Highbar Back Squat (pyramid) 50x10, 70x8, 90x6, 110x5, 130x4, 150x3, 170x2, 190,195,200x1, reverse @30-60sec

Standing D-Handle Press 30,50,70,90x10

Kneeling D-Handle Pulldown 70,90,110,130x10

Standing Low-Handle Side Raise 15,17,19x10


Tuesday, 3-June 2024
Weighout: 207.8lbs, Time: 1540 (01:02)

Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1@9, -10%: 475x1 @8, -15%: 445x3 @7,7/7.5 @3min

Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1p, 365x1p @8/8.5, 315x8 @9.5, -10%: 285x8 @9.5, -22%: 255x10 @10 @2-3min

30* DB Fly 65x13,12,11 @2min
30* Prone Rear Lateral 40x15,15,13 @2min


Wednesday, 5-Jun 2024
Weighout: 208.2lbs, Time: 1230 (00:55)

Facepull 52.5x15, 72.5x15, 87.5 2x15 @1.5min

Barbell Row 135x5, 185x4, 225x3, 275x8,8,8 @2-3min

45* DB Curl 40x12, Myo-12: 8+4, 5, +3, +4 partials @2min

Cardio:
- Row Ergometer @10: 00:02:28.5/500m x20min; 4058m


Friday, 7-June 2024
Weighout: 208.5lbs, Time: 0555 (01:04)

Squat 45x5p/10, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1 @9, 475x1, 445x3 @7,7.5 @2-3min

Deadlift 135,225,315,405,495x1, 545,595x1 @9, 535x1, 505x3 @7,7/7.5 @2-3min

Dead hang Chin-up 45x10,8,6 @2min
Dip BWx5, 45x5, 90x3, 115x10 @8.5,9,10 @2min


Sunday, 9-June 2024
Weighout: 205.8lbs, Time: 1940 (01:10)

1. Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1 @9, 475x4 @8,8.5 @2-3min
2. Paused Squat 405x4 @7.5,7.5 @2-3min
3. 30* CG Bench 135x5, 185x4, 225x3, 275x2p, Last Rep Paused: 245x6 @7.5,8,8.5 @2-3min
4a1. Weighted Dead-Hang Pull-up 45x8,7,7
4b1. 30* DB Bench 100x10,8 (last rep paused)
4b2. 30* DB Fly 65x15,15
4a2. 45* DB Rear Lateral 40x15,15 @1.5min

Notes: in future, I will be switching rear delts and flies to 1-1/2 rep style and dropping 5 pounds; to stay in the 10-15 range.


Monday, 8-June 2024
Weighout: 204.3lbs, Time: 0530 (00:46)

1. Standing DB Press 30x10, 40x8, 50x6, 60x4, 70x2, Seated (upward shrug): 55x12,12,10 @2min
2. 65* Prone Side Raise 35x15 @2min
3. DB Row 105x10/10, 10/10, 10/10 @1min b/t arms
4. 1-Leg DB RDL 30x12/12, 40x12/12, 50x12-12 @1min b/t legs
5. 45* DB Hammer Curl 50x10,8,6+ partials x4,3 @2min


Wednesday, 12-June 2024
Weighout: 205.4lbs Time: 0530 (00:57)

1. Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 475x1 @9, 425x4 @7.5,8.5 @2-3min
2. Cossack Goblet Squat BW, 20, 40, 60x10/10
3. 45* DB Bench 50x10, 65x8, 80x6, 95x10,9 @2min
4. 45* DB Fly 55x15,15 @2min
5. Weighted Dips BW,45x5, 90x10,10 @2min
6. Weighted Dead-Hang Chin-ups 70x7,6,6 @2min

Notes: pulled adductor this morning (getting dressed….); squat felt timid.


Thursday, 13-June 2024
Weighout: 205.4lbs, Time: 0540 (00:59)

1. Lying Cable Facepull 2x10, 87.5x13, @90sec
2. Upright Row 45x10, 95x5, 115x5, 135x5, 145x8, 135x10, @90-120sec
3. Deadlift 405,495,545,565x1 @9, 505x1, 485x3 @7,7 @2min
4. Mid Cable Side Raise 25x12,10,10 @90sec
5. Cable Bayesian Curl 42.5x11,9,8 @90sec
6. OH Cable Triceps Extension 80x15, 87.5x15, 95x12,11 @90sec


Friday, 15-June 2024
Time: 0600 (00:30)
Sherwood, OR

Ruck @27lbs x2.04mi 00:29:38
Avg Pace: 00:14:49/mi


Monday, 17-June 2024
Weighout: 204.9lbs, Time: 1710 (01:15)

1. Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,525,545x1 @9, 485x2 @8,8 @2-3min
2. Paused Squat 425x2 @7.5,7.5 @2-3min
3a. Weighted Deadhang Pull-up 45x10,8,8
3b. 30* DB Bench 50x10, 70x8, 90x6, 105x10,8,8 @1-2min between movements
4a. 45* Prone DB Rear Lateral 45x10,10,10
4b. 30* 1.5-rep paused DB Fly 65x10,8,8 @1.5min b/t movements
5. OH Cable Triceps Extension 95x12, 102.5x10,8 @120sec


Tuesday, 18-June 2024
Weighout: 204.1lbs, Time: 0615 (00:49)

1. Standing DB Press 30x10, 50x8, 60x4, Seated (upward shrug): 65x10,10,9 @2min
2. DB Upright Row 40x10, 50x8, 60x10,10,10 @120sec
3. DB Row 110 3x10/10 @1min b/t arms
4. 1-Leg DB RDL 35x8, 45x6, 55x10/10, 10/10 @1min b/t legs
5. 45* DB Hammer Curl 55x8,6+2,6+3 @2min

Thursday, 20-Jun 2024
Weighout: 207lbs, Time: 0840 (01:07)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1@9, 475x3 @8/8.5,8 @2-3min
Paused: 425x3 @7.5/8,7.5 @2-3min

30* CG Bench 45x10, 135x5, 185x4, 225x3, 275x1@9.5, 225x7 @9, x6@9,9.5 @2-3min
Weighted chin-up 70x 8,6,5 +5@BW @2-2.5min
Weighted Dip 115x12,10,6+2 @2min

[SClark08]

Life/Training Update:

I final out-process tomorrow and begin terminal leave on Monday. I won’t have access to a gym, so I will be limited to my pull-up/dip rack and set of dumbbells. I am looking to pickup a rack, barbell and plates.

I swear into the WA Air National Guard, in September.

[SClark08]

Monday, 8-July 2024
Time: 0540 (00:51)

Front Squat 70x10, 100x8, 135x6, 170x6, 1.5-Rep: 200x6,6,6 superset w/ Yates Row 45x10, 135x8, 185x8, 205x6, 225x10,10,10 @90-120sec b/t movements

30* DB Fly 1.5-Rep: 60x15,12,8 superset w/ low cable face pull 69x15,15,12 @60sec b/t movements

30* DB Bench 1.5-Rep: 65x8,7,60 @90sec


Wednesday, 10-July 2024
Time: 0540 (01:05)

Warmup:
Kossack squat BWx10/10
BB Row - RDL - Upright Row - Press 45x10

Clean & Dead-Stop Press 45x10, 95x5, 115x4, 135x3, 185x2, 205x1 @8, -20%: 165x8 @7.5/8, 8.5, 9 superset w/Dead Hang Pull-up BWx3,3,3, 45x8 @8,9,9.5 @60-90sec b/t movements

Deadlift 315x1, 405x1, 495x1, 525x1 545x1 @8.5, -10%: 495x3 @7.5,7,7.5 superset w/ Lean-Away DB Side Raise 25 3x16/16 @1-1.5min b/t movements

OH Triceps Rope Extension 70, 72, 74,74 x15 each & 45* DB Curl 45x10, 7+2, 5+3, 4+1+1 @1min b/t movements


Thursday, 11-July 2024
Time: 0550 (00:32)

Warmup: ankle circles and calf raises

Zone 2 Run: 2.75mi 00:32:05
Avg pace: 00:11:41
Max pace: 00:10:10

Post Meal Walk: 1015 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)

Post Meal Walk: 1425 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Friday, 12-July 2024
Time: 0525 (01:00)

Warmup: Cossack squat 1x10/10, 15lb 1-arm KB swing 1x5/5, Bottom-up KB press 1x10/10

Bulgarian Split Squat 25x8/8, 55x8/8, 65 3x15/15 & DB Upright Row 25x8, 55x8, 65x 3x10 @60-90sec b/t movements

Rear Cable Fly 15x8, 25x8, 33 3x12 & 15* Paused DB Fly 10x8, 25x8, 40 x12,10,10 @60sec b/t movements

Dead Hang Pull-up 25x8,8,7 & Dip 90 11,10,8 @60-90sec b/t movements

45* Cable Hammer Curl 3-Drop Sets: 50-40-32-25 @2min

Post Meal Walk: 1005 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Saturday, 13-July 2024
Time: 0645 (00:30:00)

Zone 2 Run: 2.75mi
Avg Pace: 00:10:58
Max Pace: 00:09:02


Monday, 15-July 2024
Time: 0535 (00:57)

Front Squat 70x10, 110x8, 160x8, 1.5-Rep: 200x7,6, superset w/ Yates Row 45x8, 135x8, 185x8, 230x10,10,10 @90-120sec b/t movements

0* DB Fly 1.5-Rep: 40x8, 55x8, 65 x10,10,8 superset w/ low cable face pull 25,50x8, 65 3x15, @60sec b/t movements

30* DB Bench slow/paused: 65 3x10 @120sec

Post Meal Walk: 1025 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Tuesday, 16-July 2024
Time: 0530 (00:30:18)

Zone 2 Run: 2.80mi
Avg Pace: 00:10:51
Max Pace: 00:06:32

[SClark08]

Monday, 8-July 2024
Time: 0540 (00:51)

Front Squat 70x10, 100x8, 135x6, 170x6, 1.5-Rep: 200x6,6,6 superset w/ Yates Row 45x10, 135x8, 185x8, 205x6, 225x10,10,10 @90-120sec b/t movements

30* DB Fly 1.5-Rep: 60x15,12,8 superset w/ low cable face pull 69x15,15,12 @60sec b/t movements

30* DB Bench 1.5-Rep: 65x8,7,60 @90sec


Wednesday, 10-July 2024
Time: 0540 (01:05)

Warmup:
Kossack squat BWx10/10
BB Row - RDL - Upright Row - Press 45x10

Clean & Dead-Stop Press 45x10, 95x5, 115x4, 135x3, 185x2, 205x1 @8, -20%: 165x8 @7.5/8, 8.5, 9 superset w/Dead Hang Pull-up BWx3,3,3, 45x8 @8,9,9.5 @60-90sec b/t movements

Deadlift 315x1, 405x1, 495x1, 525x1 545x1 @8.5, -10%: 495x3 @7.5,7,7.5 superset w/ Lean-Away DB Side Raise 25 3x16/16 @1-1.5min b/t movements

OH Triceps Rope Extension 70, 72, 74,74 x15 each & 45* DB Curl 45x10, 7+2, 5+3, 4+1+1 @1min b/t movements


Thursday, 11-July 2024
Time: 0550 (00:32)

Warmup: ankle circles and calf raises

Zone 2 Run: 2.75mi 00:32:05
Avg pace: 00:11:41
Max pace: 00:10:10

Post Meal Walk: 1015 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)

Post Meal Walk: 1425 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Friday, 12-July 2024
Time: 0525 (01:00)

Warmup: Cossack squat 1x10/10, 15lb 1-arm KB swing 1x5/5, Bottom-up KB press 1x10/10

Bulgarian Split Squat 25x8/8, 55x8/8, 65 3x15/15 & DB Upright Row 25x8, 55x8, 65x 3x10 @60-90sec b/t movements

Rear Cable Fly 15x8, 25x8, 33 3x12 & 15* Paused DB Fly 10x8, 25x8, 40 x12,10,10 @60sec b/t movements

Dead Hang Pull-up 25x8,8,7 & Dip 90 11,10,8 @60-90sec b/t movements

45* Cable Hammer Curl 3-Drop Sets: 50-40-32-25 @2min

Post Meal Walk: 1005 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Saturday, 13-July 2024
Time: 0645 (00:30:00)

Zone 2 Run: 2.75mi
Avg Pace: 00:10:58
Max Pace: 00:09:02


Monday, 15-July 2024
Time: 0535 (00:57)

Front Squat 70x10, 110x8, 160x8, 1.5-Rep: 200x7,6, superset w/ Yates Row 45x8, 135x8, 185x8, 230x10,10,10 @90-120sec b/t movements

0* DB Fly 1.5-Rep: 40x8, 55x8, 65 x10,10,8 superset w/ low cable face pull 25,50x8, 65 3x15, @60sec b/t movements

30* DB Bench slow/paused: 65 3x10 @120sec

Post Meal Walk: 1025 (00:10:00)
Stair Climb: 4x (4.5 up + 4.5 down)


Tuesday, 16-July 2024
Time: 0530 (00:30:18)

Zone 2 Run: 2.80mi
Avg Pace: 00:10:51
Max Pace: 00:06:32


Update: my gym is complete, however, I have limited time to train. My schedule will be compressed to accommodate multiple goals, kids, house projects, commuting/work, and adopting a dog.


Wednesday, 17-July 2024
AM Time: 0530 (00:59)
PM Time: 1720 (00:20)

Warmup:
Kossack squat BWx10/10
BB Row - RDL - Upright Row - Press 45x10

DB Clean & Dead-Stop Press 25x8, 45x6, 65x4, 85x2, 95x1 @8, -20%: 75x8 @8,9,10 superset w/Dead Hang Pull-up BWx3,3,3, 45x9 @8,8.5,8.5 @60-90sec b/t movements

Deadlift 315x1, 405x1, 495x1, 525x1, 550x1 @8.5, -10%: 495x4 @8,8.5,9 superset w/ Lean-Away DB Side Raise 25 3x17/17, 10+3+2, 8+3*2 @1-1.5min b/t movements

After Work:
45* Cable Curl 25x5,5, 30x12 @7,7,7 @2min

OH Triceps Rope Extension 75x16, 76x16, 78x16, 80x15 @2min


Thursday, 18-July 2024
Time: 0525 (00:48)

Warmup: Cossack squat 1x10/10, 1-arm KB swing 1x5/5, bottom-up KB press 1x10/10

Hanging Leg Raise BW 2x15 @2min
Cable Crunch 65 2x20 @2min

Warmup Jog: 0.5mi
Farmer Walk: +90/90 115’, 2x150’, 115’ 1:2
Track Sprint: 4x100m 8:1
Cooldown walk: 7min

Post Meal Walk: 1100 (00:10:00)
Stair Climb: 4x (4up + 4down)

Post Meal Walk: 1420 (00:10:00)
Stair Climb: 4x (4up + 4down)


Friday, 19-July 2024
Time: 0525 (01:10)

Warmup: Cossack squat 1x10/10, 15lb 1-arm KB swing 1x5/5, Bottom-up KB press 1x10/10

LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475,495,515x1 @9, 465x3 @8,8 & 1-Arm Mid Cable Lateral 10x10, 15x8, 25x15/15, 28x12/10, 27x12/12 @60-90sec b/t movements

Rear Cable Fly 15x8, 25x15, 33x15, 35x15 & 1.5-Rep Flat DB Fly, paused 25x8, 45x10,10, 9 @60sec b/t movements

Paused Dip 90 3x10 @60sec b/t movements & Bayesian Hammer Curl 35x12, 40x8, 38x8


Saturday, 20-July 2024
Time: 0655 (00:35)

Zone-2 Run: 3.07mi 00:34:22
Avg Pace: 11:14
Max Pace: 8:47


Sunday, 21-July 2024
Time: 1700 (01:09)

1. HB SQ: 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475x1@9.5, 88%: 420x 5@8.5, 4@8.5, 4@9 @3min, Nordic Ext: Green 1x30, Red 1x20
2. DB OHP: 45x8, 70x9,8,8,8 & Yates BB Row: 245x8,8,8,8 @1-1.5min b/t movements
3. CG Bench: 225x9,8,8 & Bayesian Hammer Curl: 30x15, 35x10, 33x10 @1-1.5min b/t movements

Note: this session went longer than I wanted it to. I’d like it to take 50-55min. Next time I’ll save time with load selection, one fewer set of squat, leg extension & rows. This should drop me down into the duration and allow me to get one more set of CG Bench in.


Monday, 22-July 2024

Post Meal Walk
Time: 1010 (00:12)


Tuesday, 23-July 2024
Time: 530 (01:11)

30* DB Fly 25x8, 45x8, 1.5-Rep: 65x10,10,8 & Chin-up 50x8,8,8,8 & 1.5-Rep: 30* DB Bench 65x8,8,8, @75sec b/t movements

RDL 45x10, 135x3, 225x2, 315x1
Deadlift 405x1, 495x1, 550x1@9, 500x2 @7.5,8,8 @2min & Mid Cable Side Raise 19x12,12,12 & RDL 365x8,8 @75sec b/t movements

Bulgarian Split Squat 65x & OH Triceps Rope Extension 82x15,12,11 @75 120sec b/t movements

Notes: warmup was Row 45x10, Cossack squat x10/10, Squat x5p/5, Bulgarian 45/hand x5/5; abductors are tight from getting back into back squatting… skipping split squats to avoid pulling my groin again. Maybe get them next week.


Wednesday, 24-July 2024
Time: 0540 (00:38)

Warmup: Cossack squat 1x10/10, 1-arm KB swing 1x5/5, bottom-up KB press 1x10/10

Hanging Leg Raise BW 2x15 @2min
Cable Crunch 70 2x20 @2min

Farmer Walk: +90/90 115’, 2x150’, 115’ 1:2
Warmup Jog: 0.5mi
Track Sprint: 5x100m 8:1
Cooldown jog: 7-7min


Thursday, 25-July 2024
Time: 535 (00:59)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475,495,515x1 @8.5; HB 420x4 @8.5,9,8.5 @2-3min

Lying Cable Face-pull 65x20, 72x15,15 superset w/RDL 385x8,8 @75sec b/t movements

Dip 90x12,12,12,12 superset w/ 45* DB Curl to Hammer 35x12+8, 8+4, 6+4 @75sec


Saturday, 27-July 2024
Time: 0635 (00:34)
Astoria (coastal hills)

Jog: 3.44mi 00:34:08


Sunday, 28-July 2024
Time: 2030 (01:05)

Warmup: RDL 45x10, Row 45x10, upright row 45x10, press 45x10, squat 45x5p/5

LB Squat 135x5, 225x4, belt: 315x3, 405x1, 495x1, 510,520,530x1 @9.5, -80%: 425x3 @7,7 @2-3min

30* DB Fly 35x8, 55x15, 65x15,12,12 @60sec,

90sec: 30* DB Bench 80x6,6,7 superset w/ BB Row 245x8,8,8 @75sec b/t movements

Prone Cable Side Raise 20x7, 16x9,8 @60sec

90sec: DB Upright Row 60x10,10,10 @2min

Notes: to conserve time, one single (rather than 3) will be completed for squat. One warmup set (instead of 2) for flies, and drop back to 2 sets (instead of 3) for upright rows.


Monday, 29-July 2024
Time: 0530 (00:36)

Jog 3.2mi 00:35:15


Tuesday, 30-July 2024
Time: 1840 (01:03)

45lbs: RDL x10, Row x10, upright row x10, press x10, HB Squat x10

RDL 135x5, 225x4, 315x3, 405x1
Deadlift 495,545,565x1 @9; Paused 455x3 @7, superset w/ Nordic Leg Extension (cross arms) x15,15, @75sec b/t movements

Dead Stop DB Press 50x8, 70x10,10,8,8 superset w/Chin-up 50x10,8,6 @75-90sec b/t movements

45* DB Curl -to- Hammer Curl 35x13+6, 8+4, 6+3 superset w/ Rope OH Triceps Ext 85x15, 88x12,12 @75sec b/t movements


Wednesday, 31-July 2024
Time: 0535 (00:24)

Light Jog 2.02mi 00:23:30
Max Pace 00:10:17
Avg Pace 00:11:38


Thursday, 1-Aug 2024
Time: 0530 (0:52)

45lbs: RDL x10, Row x10, upright row x10, press x10, HB Squat x10

Kickstand Squat 25lbs 2x10/side @1min

LB Squat 135x5, 225x4, belt: 315x3, 405x1, 495x1 @9, paused: 405x3 @7,8 @2-3min

Dip 95 4x10 @Lying Cable Cross Face-pull 35 4x10 @75sec b/t movements

Bayesian Curl -to- Hammer Curl 38x8+4, 36x8+4, 8+4 @2min

Notes: first full day of caffeine abstinence. Lethargy, headache, feel light headed. Tried to white knuckle it but opted to have a cup of coffee at work. Brain fog cleared and I was able to function a little better. I’ll finish out this week with a cup in the morning and a cup of green tea in the afternoon. Next week I’ll switch to two teas, then the week after attempt zero stimulants.