Mark Brown
December 26, 2021
Monday
SSB Good Mornings – 65 x 8, 115 x 6, 135 x 6, 155 x 6, 175 x 5
Box Squats, To Parallel – 175 x 6, 245 x 6, 275 x 5, 295 x 5, 315 x 3, 335 x 1
Hatfield Box Squats, To Parallel – 335 x 4, 365 x 5, 385 x 4, 405 x 3
Block Pulls, 3 inches – 315 x 5, 345 x 6, 365 x 3, 385 x 3
Leg Extensions – 110 x 12, 130 x 12, 150 x 10, 170 x 12
Calf Raises – 245 x 15, 295 x 12, 315 x 10
Tuesday
2 Board Press, Shoulder Saver – 135 x 6, 235 x 6, 245 x 6, 255 x 4, 265 x 2, x 2
Pin Press, From 2 inches above chest- 225 x 6, 235 x 6, 245 x 2
Log Press, Strict – 101 x 7, 111 x 6, 121 x 6, 131 x 5 (+1 push press), 141 x 3 (+1 push press)
Overhead Dumbbell Press – 45 x 12, 55 x 10, 65 x 6, 75 x 2
Flat Dumbbell Press – 100 x 6, 95 x 7, 85 x 8
Grenade Mace Pulldown – 45 x 8 (on each ball), 55 x 8 (on each ball), 65 x 6 (on each ball)
Wednesday
Scheduled Day Off – Recovery
Thursday
High Bar Squat – 135 x 8, 225 x 6, 275 x 5, 315 x 3
Leg Press – 478 x 12, 658 x 12, 838 x 12, 928 x 8
Cable Rows – 20 x 10, 25 x 10, 30 x 12, 35 x 12, 42.5 x 12
Cable Curls – 42.5 x 12, 50 x 10, 57.5 x 10, 65 x 10, 72.5 x 8
Standing Leg Curl – 35 x 10, 60 x 8, 70 x 8, 85 x 8
Sled Push, Upper and Lower – 150 x 2 down and backs, 240 x 2 down and backs, 330 x 2 down and backs, 420 x 2 down and backs
Preacher Curls – 45 x 10, 70 x 8, 80 x 7, 90 x 6
Calf Raises – 100 kg x 15, 120 kg x12, 140 kg x 15, 160 kg x 12,
Adduction – 295 x 40
Abduction – 295 x 70
Friday
American Press Bar, Outer Two Handles superset – 138 x 8, 178 x 7 (x 7), 198 x 6 (x 5 on outer), 218 x 4 (x 4), 228 x3 (x 3)
Seated Overhead Press, American Press Bar – 128 x 6, 138 x 4, 148 x 3, 128 x 6
Flat Dumbbell Press – 100 x 5, 110 x 2, 95 x 5, 85 x 7
Skullcrushers – 45 x 20, 65 x 15, 75 x 13, 85 x 12
Rear Deltoid Dumbbell Flies – 20 x 10, 30 x 10, 35 x 12, 40 x 10
Side Lateral Raises – 5 x 10, 10 x 10, 15 x 10, 20 x 10
Saturday/Sunday
Planned Rest Day – Recovery
Steps/Miles
Monday – 36,871 steps, 18.8 miles. Tuesday – 26,840 steps, 13.4 miles. Wednesday – 25,458 steps, 12.7 miles. Thursday – 23,416 steps, 11.6 miles. Friday – 26,017 steps, 12.9 miles. Saturday – 2,126 steps, 1 mile. Sunday – 2,228 steps, 1.1 miles. Total – 142,956 steps, 71.5 miles.
Notes
Christmas week at work is always mess so training during the holidays over the last couple years has been a nightmare I have managed better this year so far. Christmas and New Years falling on Saturday helped in that regard. It also forced me to deviate from my normal training week to ensure I got my leg/back work in as I desire them. The gym was understandably closed on Saturday so I had to make sure I could get my gym leg day in. I like doing legs on Saturdays because it is less busy but Thursday went pretty smoothly. Hard to tell if that was because of the holiday or if that’s just normal. I remember Thursdays at Genesis being busy as hell after 4 pm.
The leg/back days showed some progress this week. I had little of the doms that I had last week from the 1 leg/back workout I did early in the week. I am still very much in the initial stages of learning the box I got. Putting the box at parallel is a bigger challenge than the higher box my bench represented before the box arrived. I suspect I will see a volume increase in lifting tolerance on box squat before I see a load increase for the near future. I have been doing good mornings with the yoke bar as a main lift the last couple weeks and I feel more comfortable loading it heavier. It’s a lift like the barbell rows that I have actively avoided because I suck at it so it’s time to change that.
Upper body is still very much lagging from 5-6 weeks ago. Shoulder strength is holding steady but chest strength decreases with each lift. I suppose that makes sense but I know what I am capable of so I’m not entirely sure if it’s just the de-load cycle I’m on or something I need to study more carefully going forward. It’s very noticeable when I do dumbbell presses, both flat and incline. The intensity and volume are down on it but I am seeing muscular development.
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