2022 Week 16 Training Log

April 18 – April 24, 2022

Mark Brown

April 24, 2022

Monday
Chain Press – 135 x 6, 225 x 3, x 3; 225 w/ chain x 3, x 3, x 3; 245 w/ chain x 3, x 3, x 3; 255 w/ chain x 2, x 2; 265 x 1
Pin Press – 225 x 6, 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 Clean and Press – 131 x 6, 141 x 3, x 3, x 3, x 3; 151 x 3, x 3
Flat Dumbbell Press – 100 x 11, 110 x 6, 115 x 3

Tuesday
Scheduled Day Off – Recovery

Wednesday
Tricep Pushdown, Pronated Grip – 45 x 12, 55 x 12, 65 x 12, 75 x 12, 85 x 10
Preacher Curls, EZ Curl Wide Grip – 45 x 15, 55 x 15, 65 x 15, 75 x 12
Lat Pulldown – 90 x 10, 115 x 10, 125 x 8
Preacher Curl, EZ Curl Narrow Grip – 85 x 10, 75 x 10, 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
Skullcrushers – 45 x 20, 55 x 15, 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)

Thursday
Box Squat, Cambered Bar – 175 x 6, 265, x 6, 355 x 3, x 3; 375 x 3, x 3; 385 x 3, x 3; 395 x 3, x 3
Banded Pin Pull – 225 w/70 x 6, 235 w/70 x 6, 245 w/70 x 6, 255 w/70 x 6 255 w/100 lb band x 6, 255 w/100 x 6, 265 w/100 x 3, x 3; 275 x 3
Leg Extension – 110 x 10, 130 x 10, 150 x 10. 170 x 10
Calf Raises, SSB + Bodyweight – 245 x 30, 295 x 20, 315 x 20, 335 x 10
Single Leg Romanian Dumbbell – 65 x 6, x 6
Good Mornings, SSB – 155 x 6, 175 x 6

Friday
Unscheduled Day Off – Recovery

Saturday
Chest Press, American Cambered Bar Giant Set Middle/Outer/Narrow Grips- 128 x 6 (x 6) (x 6), 198 x 6 (x 6) (x 6), 218 x 3 (x 3) (x 3), x 3 (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 2), x 2 (x 2) (x 1)
Seated Overhead Press – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 3, x 3
Viking Press – 140 x 12, 165 x 12, 190 x 10, 190 w/chain x 10
Floor Press – 235 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3

Sunday
High Bar Squat – 135 x 6, 225 x 6, 345 x 3, x 3, x 3; 365 x 3, x 3, x 3; 385 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, 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 10
Prone Leg Curls – 65 x 12, 80 x 12, 95 x 12, 110 x 10
Calf Raises – 100kg x 30, 120kg x 30, 140kg x 20, 160 x 15
Adduction – 295 x 20, x 20

Steps/Miles
Monday – 26,329 steps, 13.3 miles. Tuesday – 24,817 steps, 12.5 miles. Wednesday – 25,329 steps 12.7 miles. Thursday – 14,888 steps, 7.4 miles. Friday – 24,188 stems 12.2 miles. Saturday – 8,754 steps, 4.4 miles. Sunday – Total –

Notes

I didn’t recover from last Sunday’s squat max and block pulls until Wednesday. I made the choice to do the isolation day on Wednesday and legs/back on Thursday because I’d rather squat the day before I press. I didn’t end up lifting after work on Friday so it didn’t end up mattering. I did that because I was so tired after work.

The second chest day showed me evidence of improvement this week. For the last 6 weeks I’ve done the outer two grips on the American Cambered Bar then did the narrow grip at a lower weight. I will warm up all 3 grips at 128 to save time, but Friday I decided to just keep going with the giant set as far as I could with the narrow grip. The result was a giant set of 3 grips, which I may do going for the next 3 week wave.

Thursday’s step count and miles are off by about 10,000 steps and 5 miles. My Apple Watch didn’t charge like normal for some reason overnight so the battery died sometime about 11 am while at work and didn’t get worn again until around 5.