2022 Week 7 Training Log

February 14, 2022 – February 20, 2022

Mark Brown

February 20, 2022

Monday
Low Bar Straight Bar Squats – 135 x 8; 225 x 6; 315 x 6, x 6; 345 x 6, x 3, x 3; 365 x 3, x 3; 385 x 2, x 2
Deadlift, Power Bar – 315 x 3, x 3 x 3, x 3; 345 x 3, x 3, x 3, x 3; 365 x 3,
Calf Raises – 100 kg x 30, 120 kg x 20, 140 kg x 160 kg x 20
Barbell rows – 135 x 6, x 6, x 6, x 6
Straight Bar Good Mornings – 135 x 8, 155 x 6, 155 x 6
Single Leg Leg Curls, Each Leg – 35 x 10, 70 x 8 R (x 10 L), 80 x 8
Abduction – 295 x 20, x 20, x 20, x 20, x 20

Tuesday
Overhead Tricep Press – 55 x 12, 65 x 12, 75 x 10
EZ Bar Curl, superset with above – 55 x 12, 65 x 10, 75 x 8
Lat Pulldown 85 x 15, 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
Cable Curls – 42.5 x 12, 50 x 12, 57. 5 x 12, 65 x 10
Straight Arm Lat Pulldown – 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 8
Dumbbell Preacher Curls – 35 x 10, 40 x 10, 45 x 8

Wednesday
Flat Dumbbell Press – 105 x 10, 110 x 7, 115 x 6, 120 x 5, 125 x 3
Narrow Grip Incline Press – 165 x 8, 185 x 6, x 6, x 3, x 3; 195 x 3, x 3, x 3, x 3
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 8; 65 x 7, 70 x 5
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
Floor Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 2
Bar Push-ups, super set with Floor Press – Bodyweight x 10, x 10, x 10, x 10

Thursday
Scheduled Day Off – Recovery

Friday
High Bar Straight Bar Squats – 135 x 8, 225 x 6; 315 x 3, x3, x 3, x 3; 345 x3, x 3, x 3, x3; 365 x 3, x 3, x 3, x 3
Sumo Deadlift – 315 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Leg Press – 658 x 12, x 12, 78 x 12, 838 x 12, 838 x 10; 928 x 10
Prone Leg Curl – 65 x 10, 80 x 10, 95 x 10, 110 x 10
Cable Rows – 35 x 12, 42.5 x 12, 50 x 12, 60 x 12, 70 x 10
Leg Extensions – 115 x 10, 145 x 10, 175 x 10, 205 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 50, x 50
Adduction – 295 x 10, x 10, x 10

Saturday
Unscheduled Day off – Rest

Sunday
Scheduled Day off – Rest