2022 Week 5 Training Log

January 31, 2022 – February 6, 2022

Mark Brown

February 6, 2022

Monday
Low Bar Straight Bar Squats – 135 x 8, 225 x 8; 315 x 3, x 3, x 3, x 3; 345 x 3, x 3, x 3, x 3
Snatch Grip Deadlift, Power Bar – 225 x 6, 275 x 6, 315 x 3, x 3 x 3, x 3; 365 x 3
Calf Raises – 100kg x 20, 120 x 20, 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
Single Leg Leg Curls, Each Leg – 35 x 8, 60 x 8, 70 x 8, 85 x 8

Tuesday
Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 10, 75 x 10
EZ Bar Curl, superset with above – 45 x 12, 55 x 12, 65 x 10, 75 x 8
Lat Pulldown 85 x 12, 100 x 12, 120 x 12, 140 x 12, 160 x 8
Tricep Pushdown, Pronated Grip – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 10, 87.5 x 8
Tricep Pushdown, Pronated Close Gip – 87.5 x 8, 80 x 10, 72.5 x 10, 65 x 10, 57.5 x 10
Cable Curls – 42.5 x 12, 50 x 12, 57. 5 x 8, 65 x 8
Standing Dumbbell Curls, One at a time – 35 x 8, 40 x 6, 45 x 6
Straight Arm Lat Pulldown – 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 10
Weighted Crunches, Machine – 110 x 12, 125 x 15, 140 x 12
14 pound medicine ball over shoulder for 10 minutes – 6 min, then 4 min
10 laps, Down and Back (80 feet total) with 45 pound bumper

Wednesday
Flat Dumbbell Press – 105 x 8, 110 x 8, 115 x 6, 120 x 5, 125 x 3
Narrow Grip Incline Press – 165 x 8, 185 x 6, x 3, x 3; 195 x 3, x 3, x 3; 205 x 2
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 8, 65 x 8, 70 x 5
Floor Press – 185 x 6, 205 x 6, 225 x 3, x 3, x 3, x 3; 235 x 3, x 3
Bar Pushup- 5 sets x 10
Read Deltoid Flies – 85 x 15; 100 x 15, 115 x 15
Side Lateral Raises – 95 x 12, 110 x 12, 125 x 10, 140 x 6

Thursday
Scheduled Day Off – Recovery

Friday
High Bar Straight Bar Squats – 135 x 8, 225 x 6; 315 x 3, x3, x 3, x3, x 3, x 3, x 3, x 3
Sumo Deadlift – 275 x 3, x 3; 315 x 3, x 3, x 3, x 3, x 3, x 3; 335 x 3
Leg Press – 478 x 15, 658 x 12, 838 x 10, 838 x 8
Prone Leg Curl – 65 x 10, 80 x 10, 95 x 8
Calf Raises – 230 x 30, 270 x 20, 310 x 20, 350 x 12,
Adduction – 295 x 10, x 10, x 10, x 10, x 10
Abduction – 295 x 10, x 10, x 10, x 10

Saturday
Unscheduled Day Off – Recovery

Sunday
Incline Dumbbell Press – 70 x 12, 100 x 10, 105 x 8, 110 x 6, 115 x 5, 120 x 3
Bench Press – 185 x 6, 225 x 3, x 3, x 3, x 3, x 3 x 3; 235 x 2, x 2
Pinned Bench Press, 2 Board – 185 x 6, 205 x 6, 225 x 6, 235 x 3, x 3
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 12, 50 x 10, 55 x 8, 60 x 8, 65 x 6
Cable Crossover – 42.5 x 15, 50 x 15, 57.5 x 12, 65 x 12

Miles/Steps
Monday – 24,101 steps, 12.1 miles. Tuesday – 27,548 steps, 13.8 miles. Wednesday – 21,883 steps, 10.9 miles. Thursday – 19,708 steps, 10.0 miles. Friday – 22,412 steps, 11.1 miles. Saturday – 6,669 steps, 3.7 miles. Sunday – 9,343 steps, 4.6 miles. Total – 131,664 steps, 66.2 miles.

Notes

I hit a pretty normal de-load week after feeling a bit beat up following the last 4 weeks of intense lifting, especially on legs. The log above reflects a shift this week to a flat curve on lifts instead of increasing the load with every set on legs and back. It was a different feeling not increasing weight every set but I could tell it was good idea with each set I did, especially the sumo deadlift. Chest and shoulders didn’t get much of a de-load but I could tell they were a bit fried, too. Overall, a good hard week of training.

Introduced snatch grip deadlifts on Monday as an alternative to my normal hand placement on traditional deadlifts. I did a little of both a Romanian deadlift style, where I grip the bar then let get my feet into position with fairly straight legs to begin the lift, and the traditional stance, where I get feet placed then grip the bar and basically do a leg press. I found it easier to do the former than the latter so I will continue to mix it up over the next few weeks.

Standing overhead press is of special note this week because I felt some discomfort in my neck and upper back area after completing the sets at 135 and 145 pounds. It’s not anything I can’t deal with but it will bear paying attention to over the next week.