New Years Week Training Log

December 27, 2021 – January 2, 2022

Mark Brown

January 2, 2022

Monday
Good Mornings – 65 x 8, 115 x 7, 135 x 6, 155 x 6, 175 x 6
Box Squat, to Parallel – 175 x 8, 245 x 6, 275 x 5, 295 x 5, 315 x 5, 335 x 3, 355 x 1
Assisted Box Squat – 355 x 4, 365 x 6, 385 x5, 405 x 5, 415 x 5
Block Pulls – 315 x 6, 345 x 6, 365 x 5, 385 x 3, 405 x 1
Leg Extensions – 110 x 12, 130 x 12, 150 x 12, 170 x 10
Calf Raises – 245 x 15, 295 x 12, 315 x 10

Tuesday
Tricep Pushdown, Pronated Grip – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 10, 87.5 x 10
Cable Curls – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 10, 72.5 x 8
Lat Pulldown – 40 x 10, 50 x 10, 60 x 10, 70 x 8
Seated Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 12, 75 x 10, 85 x 8
Standing EZ Bar Curls – 45 x 10, 55 x 10, 65 x 12, 75 x 8, 85 x 8
Single Arm Pulldowns – 10 x 12, 15 x 12, 20 x 10, 25 x 10
Preacher Curls – 45 x 10, 70 x 10, 90 x 8

Wednesday
Unscheduled Day Off – Weather

Thursday
Flat Dumbbell Press – 105 x 8, 110 x 6, 115 x 5, 120 x 4, 125 x 3, 95 x 12, 90 x 9
Close Grip Incline Bench Press – 135 x 8, 185 x 5, 195 x 4
Standing Overhead Press, Strict – 95 x 6, 105 x 6, 115 x 6, 125 x 6, 145 x 1 (push press)
Cable Crossovers – 30 x 12, 35 x 10, 42.5 x 10, 50 x 10, 57.5 x 8
Seated Overhead Dumbbell Press – 50 x 10, 55 x 8, 60 x 8, 65 x 6, 70 x 4
Skullcrushers superset with Closegrip Press, EZ Curl Bars – 45 x 12 (x 12), 55 x 12 (x 12), 65 x 10 (x 10), 75 x 10 (x 10)
Side Lateral Raise, Machine – 95 x 12, 110 x 12, 125 x 10
Read Deltoid Fly – 90 x 10, 105 x 10, 120 x 10, 135 x 10

Friday
High Bar Squat – 135 x 8, 225 x 8, 315 x 6, 335 x 5, 365 x 3
Trap Bar Deadlift – 285 x 5, 335 x 5, 385 x 5, 405 x 2
Leg Press – 478 x 12, 658 x 12, 838 x 12, 928 x 10, 928 x 5 10 second holds
Single Leg Leg Curl – 35 x 10, 60 x 10, 85 x 8
Calf Raise – 100kg x 12, 120kg x 12, 140 kg x 12, 160kg x 12
Adductor – 300 x 12, x 12
Abductor, different machine than normal – 305 x 10, 220 x 12

Saturday
Scheduled Day Off – Recovery, Winter Storm

Sunday
Bench Press – 135 x 8, 185 x 8, 225 x 6, 235 x 6
Incline Dumbbell Press – 105 x 6, 110 x 5, 100 x 6, 95 x 7
Tricep Pushdown, Pronated Grip – 50 x 10, 65 x 10, 72.5 10, 80 x 8, 87.5 x 8
Arnold Press – 45 x 10, 50 x 9, 55 x 8, 60 x 6
Cable Crossover – 30 x 10, 35 x 10, 42.5 x 10, 50 x 8
Overhead Press, Hammer Strength Machine – 45 x 10, 70 x 8, 90 x 8
Side Lateral Raise – 95 x 10, 110 x 8, 125 x 8

Notes

This week of training was made interesting by the weather. The initial plan for the week was to start with legs/back in the garage, arms in the gym on Tuesday, upper body on Wednesday, rest on Thursday, Legs/back on Friday at the gym and Chest on Saturday at the gym then finally rest on Sunday. Weather interfered this week in a big way. A small winter storm on Wednesday forced me to use my first rest day on that day instead of Thursday. That left me with a decision to keep to my schedule of lifting and drop the second chest day in lieu of 1 megahard upper body day to keep my coming weeks normal or force my coming weeks to change to what I did this week. I chose the latter. The Saturday winter storm didn’t have much of an effect on the training week in the end.

I can start to feel the de-load period starting to end and the neural connection rebuilding, especially back and lower body. The Romanian deadlifts felt good and smooth all the way up to the attempt that 405 pounds that I completed. It definitely felt heavy and didn’t have more than 1 in me. That might be the last time I am in the garage for my normal 1st leg day of the week though for a while unless it gets unexpectedly warmer. Upper Body is getting there past the de-load stage but lagging slightly behind my legs in that regard.

I have to get back to the garage at some point this week to get some of my equipment to use at the gym. That’ll probably happen on Thursday. There are elbow sleeves, wrist wraps and some smaller lifting equipment to use at the gym and bring back home between sessions. As much as I would love to bring the log or Viking press or my deadlift bar to the gym, it’s just not necessary to do so.