2022 Week 12 Training Log

March 21, 2022 – March 27, 2022

Mark Brown

March 27, 2022

Monday
Two Board Press, Shoulder Saver – 135 x 6, 225 x 6, 265 x 3, x 3, x 3, x 3; 275 x 3, x 3, x 3, x 3; 285 x 2
Pin Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3
Narrow Grip Incline Press – 205 x 3, x 3, x 3, x 3; 225 x 3, x 3, x 3, x 3
Log Press – 121 x 6, 131 x 6, 141, x 5, 151, x 3, x 3
Flat Dumbbell Press – 100 x 9, 110 x 6, 115 x 4
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 8, 65 x 7

Tuesday
Unscheduled Day off – Rest

Wednesday
Tricep Pushdowns, Pronated Grip – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 10, 87.5 x 10
Cable Curls – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 12
Lat Pull Down – 80 x 12, 100 x 12, 120 x 12, 140 x 10
Dumbbell Curls – 35 x 8, 40 x 6
Seated Overhead Tricep Press – 45 x 12, 65 x 10, x 10; 75 x 10
Barbell Curls, EZ Curl Bar Outer Grip, Superset withTricep Press – 45 x 12, 65 x 12, 65 x 12, 75 x 10
Straight Arm Lat Pulldown – 65 x 12, 72.5 x 10, 80 x 10, 87.5 x 10
Dumbbell Preacher Curl, Each Arm – 35 x 8, 40 x 8, 45 x 8
Weighted Crunches, Machine – 110 x 15, 125 x 15, 140 x 15, 155 x 10

Thursday
Free Box Squats – 155 x 6, 245 x 6, 295 x 6, x 3, x 3; 315 x 3, x 3, x 3, x 3
Assisted Box Squats – 345 x 3, x 3 x 2
Calf Raises – 345 x 10, x 12, x 12, x 12
Block Pulls – 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 3, x 3
Barbell Rows – 1356 x 8, x 8, x 8, x 8
Good Mornings, Yoke Bar – 155 x 6, x 6, x 6

Friday
Unscheduled Day Off – Rest

Saturday
Chest Press, American Press Bar Superset 2 outside Grips – 128 x 6 (x 6), 178 x 6 (x 6), 198 x 6 (x 6), 218 x 3 (x 3), x 3(x 3); 238 x 3 (x 3)
Chest Press, American Press Bar Narrow Grip – 128 x 6, 178 x 6, x 6; 198 x 3, x 3
Overhead Press, American Press Bar 3rd Grip – 128 x 6. 138 x 6, 148 x 3, x 3; 158 x 3, x 2
Viking Press – 140 x 8,. 170 x 8, 195 x 8, 195 w/ 30 lb chain x 8
Floor Press – 135 x 6. 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3

Sunday
High Bar Squat – 135 x 8, 225 x 6, 345 x 3, x 3, x 3, x 3; 365 x 3, x 3, x 3
Sumo Deadlift – 315 x 3, x 3, x 3, x 3
Leg Press – 658 x 15, 748 x 12, 838 x 12, 928 x 11
Cable Rows – 35 x 15, 42.5 x 12, 50 x 12, 60 x 12, 70 x 10
Leg Extensions – 130 x 10, 160 x 10, 190 x 10, 220 x 6
Prone Leg Curls – 65 x 12, 80 x 12, 95 x 10, 110 x 10, 125 x 10
Adduction – 220 x 10, x 10, x 10, x 10, x 10
Calf Raises – 230 x 50, 270 x 40, 310 x 20

Steps/Miles
Monday – 26,464 steps, 13.2 miles. Tuesday – 24,210 steps, 12.2 miles. Wednesday 24,435 steps, 12.2 miles. Thursday – 26,094 steps, 13.2 miles. Friday – 22,818 steps, 11.6 steps. Saturday – 9,927 steps, 5.1 miles. Sunday –

Notes

This was a very productive week of training. The days shifted a bit when I moved my second leg session last week to Sunday from Saturday. I didn’t recover in time to get my normal leg session on Wednesday so it got done on Thursday. That had the effect pushing the second leg day to Sunday again. The Sunday session this week got done without completely getting recovered. That’s why the squat and sumo deadlift parts are down in volume this week. I made up for it doing some extra hamstring accessory work on the back end.

Friday I was extremely tired after work so I pushed the second chest day to Saturday. This particular session was the first time using the American Press Bar and Viking Press attachment in about 4 months. Lift wise, I feel my chest press is in relatively in the same spot it was last November. I can always feel the lift in my chest, even at lower weights. That makes it a very good bar for strength and hypertrophy work. It will never be a bar that I can hit my straight bar numbers on. The seated overhead press with that bar was the surprising lift of the day. The lift at 128 pounds, the opening weight, felt very much easy and 138 felt much easier than they did last fall. IT shows how much progress I have made with my shoulders during the winter.