Samuel Clark, Intermediate Training Log
This has been long overdue; I've become lax in writing in my own logbook (a little exposure should push me to be more consistent).
"Program" the Texas Method. I have been using a Texas Method style of programming since 2011. I have Starting Strength (Ed. 3), Practical Programming (Ed. 2 & 3) as well as Justin Lascek's e-books The Texas Method Part 1 and The Texas Method Advanced.
Current Structure (as of Fall 2015):
- 4 Training Sessions per week: Heavy, Medium, Light, Medium
- Alternating Intensity Sessions
- Added Conditioning Session
- Presently in Meet Prep (20-Feb 2016)
Platform Performances:
1 Dec 2015: Squat 425, Bench 325, Conv. Deadlift 505 @ 195 lbs bodyweight
22 Jun 2013: Squat 440, Bench 355, Conv. Deadlift 550 @ 196 lbs bodyweight
7 Dec 2014: Squat 505, Bench 355, Conv. Deadlift 570 @ 208 lbs bodyweight
21 Nov 2015: Crossfit Dover Tri-f3cta: Squat 495x3, Axel Clean/Jerk 275x1, Snatch 205x1, 185x9
*20 Feb 2016: Revolution Powerlifting Syndicate (RPS) Men's Open 100kg, Raw Modern
Current Training Performances:
14 Sep 2015: Squat 510x3, Bench 370x1, Press 217x1, Axel Clean/Jerk 275x1, Snatch 215x1, Sumo Deadlift 505x5 @ 217lbs bodyweight
Training Age: 10 years
Time in Competition: 4 years (5 meets)
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First Week Entries:
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Tuesday, 5 January 2015: Volume Day
Training Time: 70 minutes, Bodyweight: 217 lbs, Height: 5'10", Age: 26
- Low-bar Squat:
45x10, 135x8, 225x6, 315x4, 356x2(belt), 405x1(belt), 425x5x5(belt)RPE8,8,8.5,8.5,9
- Competition Style Bench:
45x10, 135x5, 225x4, 275x3, 315x2, 305x5,5,3,4,4 RPE8.5,9,10,10,10
- Weighted Dips:
125 3 sets of 5, 65 x12, bodyweight x20
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Wednesday, 6 January 2016: Assistance Day
Training Time: 51 minutes, Bodyweight: 215 lbs
Face Pull: 4x15
Dynamic Conventional Deadlift (1" Deficit): 365 10 singles (on the minute) w/belt
Good Morning: 185 3 sets of 5
Dumbbell Row: 105 12,12,10
5-Minutes of Pull-ups: bodyweight x24 (excruciating elbow pain from good mornings)
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Thursday, 7 January 2016: Light Day
Training Time: 50 minutes, Bodyweight: 216.5 lbs
Low-bar Squat: 315x5, 335 2 sets of 5 (belt-less)
Press: 45x10, 135x5, 155 3 sets of 5 (residual elbow pain from good mornings)
Seated DB Press: 55x11,11 (more pains)
Curls 60 4x12
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Forecast:
Saturday, 9 January 2016: Intensity Day
Low-bar Squat 505x3, 495x3 (belt)
Competition Style Bench 340x2, 355x2
Floor Press 275 4x5
Rack Pull 560x3
Sunday, 10 January 2016: Conditioning
Sled Push 90 lbs, 60m x4, 2:1 (Rest:Work)
Sled Pull 180 lbs, 15m x4, 2:1 (Rest:Work)
Farmer Walk: 2.5 minutes maximum distance @ 90 lbs/hand (unlimited breaks). Return in as few bouts as possible
Saturday, 20 February 2016
Competition, Men's Open 100kg, Revolution Powerlifting Syndicate (RPS), Raw Modern