2022 Week 6 Training Log

February 7, 2022 – February 13, 2022

Mark Brown

February 13, 2002

Monday
Low Bar Straight Bar Squats – 135 x 8; 225 x 6; 315 x 3, x 3, x 6; 345 x 6; 365 x 3, x 3; 385 x 3, x 2
Snatch Grip Deadlift, Power Bar – 315 x 3, x 3 x 3, x 3; 345 x 3, x 3; 315 x 3, x 3
Calf Raises – 230g x 20, 270 x 20, 310 x 12,
Barbell rows – 135 x 6, x 6, x 6, x 6
SSB Bar Good Mornings – 65 x 10, 115 x 10, 155 x 8, 175 x 6
Single Leg Leg Curls, Each Leg – 35 x 10, 60 x 10, 70 x 8, 85 x 8

Tuesday
Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 10, 75 x 8
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 – 80 x 10, 72.5 x 12, 65 x 12, 57.5 x 12, 50 x 12
Cable Curls – 42.5 x 12, 50 x 12, 57. 5 x 8, 65 x 8
Straight Arm Lat Pulldown – 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 10

Wednesday Flat Dumbbell Press – 105 x 8, 110 x 8, 115 x 5 (failed to lock out #6), 120 x 5, 125 x 3 Narrow Grip Incline Press – 165 x 6, 185 x 6, x 6, x 3; 195 x 3, x 3, x 3, x 3 Seated Overhead Dumbbell Press – 50 x 12, 60 x 8, x 8; 65 x 8, 70 x 6 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 Seated Machine Press – 225 x 6, 240 x 6, 255 x 6, 270 x 3, x3

Thursday
Scheduled Day Off – Recovery

Friday
High Bar Straight Bar Squats – 135 x 8, 225 x 6; 315 x 6, x3, x 3; 345 x3, x 3, x 3, x3; 365 x 3, x 3; 385 x 2, x 2
Sumo Deadlift – 275 x 3, x 3; 315 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Leg Press – 658 x 12, x 12, 838 x 10, 838 x 10; 928 x 8
Prone Leg Curl – 65 x 10, 80 x 10, 95 x 10
Calf Raises – 100 kg x 20, 120 kg x 20, 140 kg x 20, 160 kg x 12,
Leg Extensions – 115 x 10, 145 x 10, 175 x 8, 205 x 8
Abduction – 295 x 10, x 10, x 10, x 10

Saturday
Incline Dumbbell Press – 70 x 12, 100 x 10, 105 x 7, 110 x 6, 115 x 5, 120 x 4
Bench Press – 185 x 6, 225 x 6, x 3, x 3, x 3, x 3; 235 x 1
Standing Overhead Press – 95 x 6, 115 x 6, 125 x 6, 135 x 3, x 3; 145 x 3, x 3
Floor Press – 225 x3, x 3, x 3, x 3, x 3

Sunday
Scheduled Day off – Rest

Steps/Miles
Monday – 23,573 steps, 12.0 miles. Tuesday – 26,370 steps, 13.2 miles. Wednesday – 26,857 steps, 13.4 miles. Thursday – 21,394 steps, 10.9 miles. Friday – 24,027 steps, 11.9 miles. Saturday 9,391 steps, 5.01 miles. Sunday – No information Total – 131,612 steps, 66.41 miles.

Notes

I got back to a normal training week. Skipping last Saturday’s chest day gave me one less rest day so I ended up doing 3 chest/shoulder days in 7 instead of 8. It went well for the most part. Saturday’s chest/shoulder day was impacted by my indecision to do it so I didn’t get all I normally do in. However, all the lifts went well and I got the most important ones done well so that’s what counts. I can definitely feel improvement in all around pressing power. Saturday is a fuller, harder press day than Wednesday by far thanks to standing overhead press.

I got back to my typical leg and back routine. I made a a daily update post on Brian Shaw’s club about the difficulty of this week’s snatch grip deadlift. It is something I am going to have to figure out when wearing a powerlifting belt. I couldn’t get into position to lift what should have been very doable. Both squats went very well. Very high intensity in both load and effort. I can feel the my upper back getting stronger by the week. I am getting very comfortable under 365-385 pounds of load. I did cramp up very hard in the upper part of my right leg, centered more on the quad, Friday night right before bed. I know that the issue there is more hydration and sleep related than anything else so I know the problem.

I have also noticed a difference in my tricep and bicep since I started doing isolated lifting sessions to them and upper back and lats. The arm muscles feel and appear be at least slightly bigger. I can also tell some benefit because of the effort it takes to put on the bigger elbow sleeves I have been using since I started back in the gym in January. Those sleeves, the black 4x size Evolution Athletics ones I own, offer me less compression because they are about half a size too big right now. The 3x size gray ones I use are still in the garage.