January 17, 2022 – January 23, 2022
Mark Brown
January 23, 2022
Monday
Low Bar Straight Bar Squats – 135 x 8, 225 x 6; 315 x 3, x 3; 335 x 3, x 3; 365 x 3, x 3, 385 x 3, x 3
Deadlift, Power Bar – 315 x 3, x 3; 365 x 2, x 2; 385 x 2, x 2; 405 x 1
Calf Raises – 100kg x 15, 120 x 15, 140 x 12, 160 x 12,
Barbell rows – 135 x 6, x 6, x 6
Barbell Good Mornings – 135 x 6, 155 x 6, 175 x 6
Adductor – 295 x x 10, x 10, x 10, x 10
Tuesday
Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 10, 75 x 8
EZ Bar Curl, superset with above – 45 x 10, 55 x 10, 65 x 8, 75 x 8
Lat Pulldown 85 x 12, 100 x 10, 120 x 10, 140 x 8, 160 x 8
Tricep Pushdown, Pronated Grip – 50 x 12, 57.5 x 10, 65 x 10, 72.5 x 10, 80 x 8, 87.5 x 8
Cable Curls – 42.5 x 12, 50 x 12, 57.5 x 10, 65 x 8
Preacher Dumbbell Curls, One at a time – 35 x 7, 40 x 6, 45 x 6, 50 x 6
Wednesday
Flat Dumbbell Press – 105 x 9, 110 x 7, 115 x 6, 120 x 3, 125 x 3 , 95 x 8
Narrow Grip Incline Press – 165 x 8, 185 x 3, x 3; 195 x 3, x 3; 205 x 2
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 10, 65 x 8, 70 x 5
Floor Press – 135 x 8, 185 x 10, 205 x 3, x 3; 225 x 3, x 3
Bar Pushup, superset with Floor Press – 4 sets of 10
Side Lateral Raises – 95 x 10, x 10; 110 x 8, 125 x 8
Thursday
Scheduled Day Off – Recovery
Friday
High Bar Straight Bar Squats – 135 x 8, 225 x 6; 315 x 3 , x3; 345 x 3, x3; 365 x 3, x 3
Sumo Deadlift – 275 x 3, x 3; 315 x 3, x 3; 335 x 3, x3; 355 x 2, x 2
Leg Press – 478 x 15, 658 x 12, 838 x 12, 1018 x 8
Prone Leg Curl – 35 x 10, 60 x 8, 70 x 8, 85 x 8
Calf Raises – 100kg x 30, 120 kg x 30, 140kg x 20, 160kg x 12,
Seated Cable Rows – 35 x 12, 42.5 x 12, 50 x 10, 60 x 10
Abduction – 295 x 20, x 20, x 20, x 20, x 20
Saturday
Incline Dumbbell Press – 100 x 8, 105 x 8, 110 x 6, 115 x 5, 120 x 3
Bench Press – 185 x 6, 225 x 3, x 3, x 3; 235 x 3, x 3; 225 x 2
Pinned Bench Press, 2 Board – 185 x 8, 205 x 8, 225 x 6, 235 x 3, x 3; 245 x 2, x 2
Standing Overhead Press – 95 x 6, 115 x 6, 125 x 6, 135 x 3, x 3; 145 x 3, x 3
Arnold Press – 45 x 10, 50 x 10, 55 x 8, 60 x 8, 65 x 5
Cable Crossover – 35 x 20, 50 x 15, 57.5 x 12, 65 x 12,
Rear Deltoid Flies – 85 x 12, 100 x 12, 115 x 10, 130 x 8
Side Lateral Raises – 95 x 10, 110 x 10, 125 x 8
Sunday
Scheduled Day Off – Recovery
Miles/Steps
Monday – 26,690 steps, 13.4 miles. Tuesday – 25,817 steps, 12.9 miles. Wednesday – 23,513 steps, 11.7 miles. Thursday – 23,355 steps, 11.6 miles. Friday – 25,280 steps, 12.7 miles. Saturday – 7,560 steps, 3.59 miles. Sunday – No data Total – 132,215 steps, 65.89 miles.
Notes
No weather events made this week of training stay on stay on schedule. I changed up the nature of the training with a volume based focus to one that is workload based. The difference as explained by Dave Tate is the former is reps x sets and workload is reps x sets x weight. That change is reflected in an increased amount of the triple and double sets at about the 70-75% 1RM or above. The idea is to increase my absolute strength through increased reps at higher loads. There is still a fair amount of volume sets in there for muscular development but the increased workload is in the plans. I feel like I can increased strength significantly by targeting higher loads for lower reps. It also helped focus my effort of primary movements like squats and deadlifts.
I’ve been able to get what I wanted done in the order I have wanted it for the most part while at the gym the last couple weeks, even at busier times. While luck has played a role in getting specific machines when I needed them, I believe that the session structure of main lift – supplemental – accessory has helped me need less equipment has allowed me to stay in order. The sessions are by no means short, but the flow of the sessions has been pretty smooth. My current lifting schedule feels like it is producing the desired results so the train keeps rolling.
Life Through Lifting 