Mark Brown
December 19, 2021
Monday
2 Board Press, Shoulder Saver – 135 x 6, 225 x 6, 245 x 6, 265 x 4, 275 x 2, x 2
Pin Press, From Bottom – 225 x 6, 235 x 5, 245 x 2
Log Press, Strict – 101 x 7, 111 x 6, 121 x 6, 131 x 5, 141 x 3 (+1 push press)
Overhead Dumbbell Press – 45 x 10, 55 x 8, 65 x 6, 75 x 2
Flat Dumbbell Press – 100 x 6, 110 x 3
Tricep Press – 45 x 15, 55 x 13, 65 x 13
Tuesday
SSB Good Mornings – 65 x 6, 115 x 6, 135 x 6
Box Squats, To Parallel – 155 x 6, 245 x 6, 295 x 5, 315 x 3
Hatfield Box Squats, To Parallel – 315 x 3, 335 x 6, 365 x 4, 385 x 4
Deadlift – 315 x 3, 345 x 3, 365 x 1, 315 x 4, 345 x 3
Leg Extensions – 130 x 10, 150 x 10, 170 x 8
Calf Raises – 245 x 15, 295 x 12, 315 x 10
Wednesday
Tricep Pushdown – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 12, 87 x 8
Cable Curls – 42.5 x 10, 50 x 8, 57.5 x 8, 65 x 8
Standing EZ Curl Curls – 45 x 8, 55 x 7, 65 x 6, 75 x 6,
Rope Pulls – 20 x 12, 25 x 10, 30 x 10, 35 x 10, 42.5 x 10
Lat Pulldowns – 40 x 10, 50 x 10, 60 x 8, 70 x 8
Preacher Curls – 45 x 8, 70 x 6, 45 x 5
Thursday
Scheduled Night Off – Recovery
Friday
Flat Dumbbell Press – 70 x 6, 110 x 6, 115 x 5, 120 x 4, 125 x 2, 125 x 1, 100 x 7, 90 x 8
Close Grip Incline Press – 135 x 6, 185 x 5, 195 x 3
Viking Press – 90 x 8, 115 x 8
Rolling Tricep Press superset with Dumbbell Flies – 20 x 12, 30 x 12, 35 x 10
Cable Crossover – 35 x 12, 42.5 x 12, 50 x 10, 57.5 x 10
Saturday
Unscheduled Day Off – Recovery
Sunday
Unscheduled Day Off – Recovery
Steps/Miles
Monday – 27,192 steps, 13.5 miles. Tuesday – 23,628 steps, 11.8 miles. Wednesday – 20,582, 10.2 miles. Thursday – 26,443 steps, 13.1 miles. Friday – 27,685 steps, 13.8 miles. Saturday – 1,840 steps, .9 miles. Sunday – 3,716 steps 1.9 miles. Total – 131,086 steps, 65.2 miles.
Notes
First week back lifting after taking a week to recover from illness went as expected. I retained a good amount of strength gained from the previous peak. The upper body de-load is never as extreme feeling as the back and legs as it comes to recovery. That first leg/back session is always brutal and recovery always requires a couple more days than normal. I didn’t feel up to getting another leg session in before Saturday afternoon. I decided the best strategy going forward for the next week was to delay it until Monday given I am unlikely to train Saturday.
The adjustable box squat I ordered from EliteFTS arrived Sunday and I used it for the first time Tuesday. It is quite different than using the bench to sit on while doing squats. The lowest position on the bench is 2-3 inches above parallel so that makes it quite different in regards to squat depth. That could have contributed to the muscle soreness I felt during the week.
There’s no real plan going forward for the next few weeks. I’m going to just get to the garage and gym and figure out what I want to do for the day. The only thing I really am going to be pushing is shoulder strength and muscle development. Log press or overhead press is unlikely to be a main lift but I will be doing it at supplemental lifts.
The dedicated arm days at the gym will continue. It allows me to get a pump into the arms and push blood around the system to help allow for more recovery in shoulders and chest. They don’t take that long either. I initially planned for Sunday (today) to be one of those arms days but decided I was better off relaxing and getting food prepped for the week and house stuff done.
Life Through Lifting 