January 10, 2022 – January 16, 2022
Mark Brown
January 16, 2022
Monday
Low Bar Straight Bar Squats – 135 x 8, 225 x 6, 275 x 6, 315 x 6, 345 x 4, 365 x 3
Deadlift, Power Bar – 315 x 5, 345 x 4, 365 x 4, 385 x 3, 405 x 1
Calf Raises – 100kg x 15, 120 x 15, 140 x 12, 160 x 12, 180 x 12
Prone Leg Curls – 65 x 12, 80 x 10, 95 x 10, 110 x 8
Leg Extensions – 115 x 12, 145 x 10, 175 x 8, 205 x 8
Abductor – 295 x 20, 295 x 20, 295 x 20, 295 x 20
Tuesday
Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 10, 85 x 8
EZ Bar Curl, superset with above – 45 x 10, 55 x 10, 65 x 8, 85 x 6
Lat Pulldown 85 x 12, 100 x 10, 120 x 10, 140 x 8, 160 x 8
Seated Alternate Dumbbell Curls – 35 x 8, 40 x 8, 45 x 8
Tricep Pushdown, Pronated Grip – 50 x 12, 57.5 x 10, 65 x 10, 72.5 x 10, 80 x 8
Cable Curls – 42.5 x 12, 50 x 12, 57.5 x 10, 65 x 8
Preacher Curls – 55 x 8, 70 x 8, 80 x 6, 90 x 6
Wednesday
Flat Dumbbell Press – 105 x 8, 110 x 8, 115 x 6, 120 x 4, 125 x 3 (fail half way #4)
Narrow Grip Incline Press – 155 x 8, 185 x 6, 195 x 4
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 8, 65 x 6, 70 x 4
Floor Press – 135 x 8, 185 x 5, 205 x 3, 195 x 3
Bar Pushup, superset with Floor Press – 4 sets of 10
Rolling Tricep Press – 25 x 8, 35 x 6
Side Lateral Raises – 95 x 10, 110 x 8, 125 x 8
Rear Deltoid Flies – 120 x 10
Thursday
Low Bar Straight Bar Squats – 135 x 8, 225 x 8, 275 x 6, 315 x 6, 345 x 5, 365 x 3
Sumo Deadlift – 225 x 6, 275 x 5, 315 x 5, 335 x 4
Leg Press – 478 x 15, 658 x 12, 838 x 12, 928 x 10
Single Leg Leg Curl – 35 x 10, 60 x 8, 70 x 8, 85 x 8
Calf Raises – 100kg x 30, 120 kg x 20, 140kg x 15, 160kg x 12, 180 kg x 10
Seated Cable Rows – 27.5 x 12, 35 x 10, 42.5 x 10, 50 x 10, 60 x 8
Abduction – 295 x 100(ish), stopped counting after awhile
Adduction – 295 x 10 for set sets
Seated Machine Rows – 100 x 8, 130 x 8, 160 x 6
Friday
Scheduled Day Off – Recovery/Winter Storm
Saturday
Incline Dumbbell Press – 100 x 8, 105 x 8, 110 x 6, 115 x 5, 120 x3, 90 x 10
Tricep Pushdown, Pyramid – 42.5 x 8, 50 x 8, 57.5 x 8, 65 x 8
Bench Press – 185 x 8, 225 x 5, 235 x 4, 245 x 3
Pinned Bench Press, 2 Board – 185 x 6, 205 x 6, 225 x 4
Standing Overhead Press – 95 x 6, 115 x 6, 125 x 6, 135 x 3
Arnold Press – 45 x 10, 50 x 8, 55 x 8, 60 x 8, 65 x 4
Cable Crossover – 35 x 20, 42.5 x 20, 50 x 15, 57.5 x 12
Skullcrushers – 45 x 15, 55 x 12, 65 x 10
Narrow Grip Flat Press, Superset with Skullcrushers – 45 x 10, 55 x 10, 65 x 10
Rear Deltoid Flies – 85 x 10, 100 x 10, 115 x 10
Sunday
Scheduled Day Off – Recovery
Steps/Miles
Monday – 25,612 steps, 12.9 miles. Tuesday – 24,824 steps, 12.3 miles. Wednesday – 27,863 steps, 14.0 miles. Thursday – 22,485 steps, 11.2 miles. Friday – 22,845 steps, 11.4 miles. Saturday – 8,918 steps, 4.4 miles. Sunday – 1,639 steps, .8 miles. Total – 134,186 steps, 67 miles.
Notes
Training went well this week. The winter storm on Friday impacted me by making me bring up the 2nd lower back/leg session up a day to avoid missing the it. I would normally have rested Thursday but I know if I waited till Friday it would have either thrown everything off or just been missed. I feel a little bit more in my knees on Thursday due to a combination of one less recovery day than normal and the fact I forgot knee sleeves on Monday and decided to train fully raw on that day, which I haven’t done for awhile. As we can see from above, I didn’t hold back because I was fully raw. The squats and deadlift felt pretty good. The pull at 405 is the most I’ve done in a 4-5 months and was done with straps. I feel like I’m in a good place with lower body training and progress is being made, especially in the working sets.
Upper body training is rounding into shape. I feel like I have a pretty solid plan for it. The dumbbells are the main lift because I’m looking for more muscular development at the moment. They are also being done heavy enough to get some strength gain out of it. The sets between 100-115 pound dumbbells are especially strong right now. Those reps are quite smooth. The sets involving 120 and 125 are more power oriented so I don’t expect more than 3-4 reps of those. Wednesday’s upper body session I took a little slower but still fairly efficiently. Saturday’s session was done at what felt like break neck speed. I intentionally cut down the rest time to bring a different test to the lifts, especially in the middle with the bench press and pinned press. Taking out the isolation triceps accessories to put them on another day helps the session become smoother.
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