2022 Week 15 Training Log

April 11 – April 17, 2022

April 17, 2022

Monday
Chain Press, to Chest – 135 x 6, 225 x 6, 225 w/chain x 3, x 3, 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
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, x 3; 161 x 2, x 2
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

Tuesday
Tricep Pushdown, Pronated Grip – 45 x 12, 55 x 12, 65 x 12, 75 x 12
Preacher Curls, EZ Curl Wide Grip – 45 x 12, 55 x 12, 65 x 12, 75 x 12
Lat Pulldown – 90 x 10, 115 x 10, 140 x 8
Preacher Curl, EZ Curl Narrow Grip – 75 x 12, 65 x 12, 55 x 15, 45 x 15
Straight Arm Lat Pull – 60 x 10, 70 x 10, 80 x 10. 91 x 10
Seated Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 12, 75 x 12
Standing EZ Curl Bar Curls – 45 x 12, 55 x 12, 65 x 12, 75 x 12
Tricep Pull/Pushdown, Chain Grenade – 45 x 8 (x 8) (x 8), 50 x 8 (x 8) (x 8), 55 x 8 (x 8) (x 8)

Wednesday
Box Squat, Cambered Bar – 175 x 6, 265, x 6, 355 x 3, x 3, x 3, x 3; 375 x 3, x 3, x 3; 385 x 3, x 3; 395 x 3, x 3
Banded Pin Pull – 185 w/70lb band, x 6, 225 w/70 x 6, 245 w/70 x 6, 245 w/100 lb band x 6, 255 w/100 x 6, 265 w/100 x 3, x 3
Leg Extension – 110 x 10, 130 x 10, 150 x 10. 170 x 10, x 10, 190 x 10
Calf Raises, SSB + Bodyweight – 245 x 20, 295 x 20, 315 x 20, 335 x 20
Single Leg Romanian Dumbbell – 50 x 10, 60 x 10, 65 x 10

Thursday
Chest Press, American Press Bar Outer 2 Grips Superset – 128 x 6 (x 6), 198 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 – 128 x 6, 178 x 6, 188, 6
Seated Overhead Press, APB Pinned ay Collarbone – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 2, x 3
Viking Press – 140 x 12, 165 x 12, 190 x 12, 190 w/30 chain x 8
Floor Press – 235 x 3, x 3, x 3, x 3; 245 x 3, x 3 x 3, x 3

Friday
Scheduled Day Off Lifting – Recovery
5.2 mile Walk on Treadmill

Saturday
Scheduled Day Off – Recovery

Sunday
High Bar Squat – 135 x 6, 225 x 6, 345 x 3, 3; 365 x 3, x 3, 385 x 3, x 3; 405 x 2, x 2; 415 x 2, 425 x 1, 435 x 1, 445 x 0 (fail)
Block Pulls – 345 x 1, 365 x 2, x 2; 385 x 3, x 3; 405 x 3, x 3; 415 x 3, 425 x 0 (fail)

Steps/Miles
Monday – 8,189 steps, 4.0 miles. Tuesday – 8,131 steps, 3.9 miles. Wednesday – 9,123 steps, 4.6 miles. Thursday – 9,384 steps, 4.8 miles. Friday – 15,794 steps, 7.4 miles. Saturday – 6,416 steps, 3.5 miles. Sunday – 6,494 steps, 3.1 miles. Total – 63,531 steps, 31.3 miles.

Notes

This week was the first in a while that I have lifted 4 days in a row. If I put it together with last weekend that makes 6 days in a row of lifting. A lot of that is that I was on vacation from work this week and I was able to get the kind of recovery I never do otherwise. Had I not been working Thursday would have been a rest day. Now my lifting schedule is back on track for the time being. I am now starting to think about how I want to integrate lifting on the weekend with golf because I have done it before and it does require a lot of energy. Last summer I lifted the 5 weekdays and left the weekend for golf and other non-lifting things.

Chest and shoulders this week did very well. I’m feeling stronger and it looks like I am getting more muscular development. I love that American Press Bar. Log Press felt great, especially matching my max strict press log at 161 Monday, then pressing 158 seated multiple times seated with the American Press Bar and just how solid and strong Viking Press felt on Thursday. The shoulder development must be helping because my incline press has become increasingly stronger over the last 6-7 weeks.

The Cambered Bar squats felt even better and stronger than last week. I understand more fully where to place my feet on the lift. I did physically more of those this week because I continued to use banded pin pull as my main pulling movement on Wednesday. That lift does strain the hamstrings and glutei but doesn’t do much for quadriceps so I have to do extra squats and leg extensions to make up for it.

I misread a sign at the gym so when I got arrived in the parking lot of the gym I saw empty spots. That took me back to the garage for legs. I decided to push the squat today. Sunday’s leg day has been coming for awhile. 435 represents a 20 pound pr from November. I tried 445 but I gave up on it pretty early but I think it’s possible to get it soon.