2022 Week 11 Training Log

March 14, 2022 – March 20, 2022

Mark Brown

March 20, 2022

Monday
Bench Press – 135 x 6, 225 x 6, 245 x 6, 265 x 6, 275 x 6, 285 x 2
Narrow Grip Bench Press – 185 x 6, 205 x 6, x 6; 225 x 3, x 3; 235 x 2
Log Press – 121 x 6, 131 x 6, 141 x 6, 151 x 3, x 3
Dumbbell Press – 100 x 9, 110 x 5, 115 x 3
Bent Over rear deltoid Fly – 20 x 12, 30 x 12, 40 x 8
Side Lateral raise, each arm separate – 25 x 12, x 12, x 12

Tuesday
Tricep Extension, Fat Bar – 75 x 10, 85 x 10, 95 w/chain x 8, x 8
Tricep Pushdown, Pronated Grip – 50 x 12, 60 x 10, 70 x 10, 80 x 10
Lat Pulldown – 100 x 12, 125 x 12, 140 x 10
Standing EZ Curl Bar Curls – 45 x 15, 55 x 12, 65 x 12, 75 x 12, 85 x 10
Tricep Pulldowns, Grenade Chain per ball (3) – 50 x 8, 55 x 8, 60 x 8
Strait Arm Lat Pulldown – 65 x 10, 75 x 10, 80 x 10
Preacher Curl, EZ Curl Outer Grip super set with Inner Grip – 75 x 12, 65 x 12, 45 x 15

Wednesday
Box Squats – 245 x 3, x 3; 335 x 3, x 3, x 3, x 3; 295 x 3, x 3, x 6(assisted)
Good Mornings – 65 x 8, 155 x 6, x 6
Calf Raises – 295 x 12, 315 x 12, x 12
Block Pulls – 315 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 3, x 3
Barbell Rows – 135 x 8, x 8, x 8, x 8

Thursday
Scheduled Day Off – Rest

Friday
Incline Dumbbell Press – 100 x 10, 105 x 9, 110 x 8, 115 x 6, 120 x 4
Floor Press – 225 x 3, x 3, x 3, x 3; 245 x 3, x3 , x 3, x 3
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 10, 65 x 8, 70 x 5
Chest Flies, Machine – 100 x 12, 115 x 12, 130 x 12
Rear Deltoid Flies – 100 x 15, 115 x 12, 130 x 10

Saturday
Unscheduled Day Off – Rest

Sunday
Cambered Bar Squat – 175 x 6, 225 x 6, 285 x 6, 315 x 6, 335 x 6, 355 x 6, 375 x 6, 405 x 3, x 3
Sumo Deadlift – 315 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Calf Raises – 225 x 10, x 10
Leg Extension – `110 x 8, 130 x 8, 150 x 10, 170 x 8
T Bar Row – 45 x 10, 70 x 8, 90 x 10, 115 x 8

Steps/Miles
Monday – 28,222 steps, 14.2 miles. Tuesday – 26,803 steps, 13.4 miles. Wednesday – 23,992 steps, 12.0 miles. Thursday – 21,915 steps, 11.1 miles. Friday – 25,059 steps, 12.4 miles. 4,018 steps, 2.1 miles. Sunday – 8,907 steps, 4.5 miles. Total – 138.916 steps, 69.7 miles.

Notes

Only 1 note of worth mentioning this week is that the return to the garage means logs will be looking like this one for the bulk of the rest of the year. Leg days in the garage feature less isolated accessories and and more complex movements. I also got re-acquainted with my yoke and cambered bars on squat. I had forgotten how very different the yoke bar feels and didn’t expect the cambered bar to feel as smooth as it did. Friday was a rainy day in the 30s so I decided to take my chest/shoulder day to the gym, which resulted in a day that was kinda compromised by the fact I did 3 of the lifts I normally spread throughout the week on Monday.