2022 Week 14 Training Log

April 4 – April 10, 2022

Mark Brown

April 10, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Chain Press, to Chest – 135 x 6, 225 x 6, 225 w/chain x 3, x 3; 245 w/chain x 3, x 3, x 3 x 3; 255 w/chain x 2, x 2
Pin Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3
Narrow Grip Incline Press – 225 x 3, x 3, x 3 x 3; 235 x 3, x 3, x 3, x 3
Log Press – 131 x 6, 141 x 3, x 3, x 3; 151 x 3, x 3, x 3
Flat Dumbbell Press – 100 x 10, 110 x 7, 115 x 4
Seated Overhead Dumbbell Press – 55 x 12, 60 x 10, 65 x 8

Wednesday
Reverse Hyper – 0 x 10, 20 x 12, 50 x 12
Cambered Bar Box Squat – 175 x 6, 245 x 6, 355 x 3, x 3, x 3, x 3; 275 x 3, x 3, x 3, x 3
Banded Rack Pulls – 135 w/70 lb bands x 6, 185 w/70s x 6, 225 w/70s x 6, 245 w/70s x 6, 245 w/100 lb bands x 3, x 3; 265 w/100s x 3, x 3
Leg Extensions – 110 x 12, 150 x 10, 170 x 10
Barbell Rows, American Press Bar – 128 x 8, 128 x 8, 128 x 8

Thursday
Tricep Pushdown, Pyramid – 50 x 12, 57.5 x 10, 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 10, 65 x 10
Straight Arm Lat Pulldown – 65 x 12, 72.5 x 12, 80 x 10, 87.5 x 8
Skullcrushers – 55 x 12, 65 x 12, 75 x 10, 85 x 8
EZ Curl Curls, Superset with Skullcrushers – 55 x 10, 65 x 10, 75 x 8, 85 x 8
Lat Pulldown, MAG Grip – 85 x 15, 100 x 15, 120 x 12, 140 x 12, 160 x 10
Preacher Curls, EZ Curl Bar – 55 x 10, 85 x 10, x 10, x 10
Tricep Extension, Machine – 90 x 12, 100 x 10, 110 x 10, 120 x 8

Friday
Schedule Day Off – Recovery

Saturday
Chest Press, APB Superset Widest Grips – 128 x 6 (x 6), 218 x 3, (x 3), x 3 (x 3), x 3 (x 3), x 3 (x 3); 228 x 3 (x 3), x 3 (x 3), x 3 (x 3), x 3 (x 3)
Chest Press, APB Narrow Grip – 178 x 6, x 6
Seated Overhead Press, APB – 128 x 6, 138 x 6, 148 x 1, x 1

Sunday
High Bar Squat 135 x 6, 225 x 6, 315 x 3, x 3; 345 x 3, x 3, x 3; 365 x 3, x 3, x 3
Sumo Deadlift – x 3, x 3, x 3, x 3, x 3, x 3,
Leg Press – 658 x 12, 748 x 12, 838 x 12, 928 x 10
Cable Rows – 35 x 12, 42.5 x 12, 50 x 12, 60 x 12, 70 x 12
Prone Leg Curls – 65 x 12, 80 x 12, 95 x 12, 110 x 8
Calf raises – 100kg x 40, 120kg x 30, 140kg x 15, 160kg x 15
Adduction 295 x 30, x 15, x 10, x 10
Abduction – 295 x 10, x 10, x 10

Steps/Miles
Monday – 19,766 steps, 10.0 miles. Tuesday – 24,633 steps, 12.3 miles. Wednesday – 25,036 steps, 12.4 miles. Thursday – 26,908 steps, 13.5 miles. Friday – 23,769 steps, 12.0 miles. Saturday – 9,816 steps, 5.2 miles. Sunday – 4,085 steps, 1.9 miles. Total – 134,013 steps, 67.3 miles.

Notes

Saturday’s session stands out because I watched golf on that day instead of getting my session in as intended. Instead of skipping it, I got it in about 8:30 at night. Took me little over a an hour to get the pressing in. I decided to just get in hard pressing session with the American press bar that was quick and to the point so it didn’t disrupt this coming week. I also straight up failed overhead press at 148 Saturday. It surprised me. I suspect that my going directly up to 218 on my first presses of the night might have had something to do with it.