2022 Week 17 Training Log

April 25 – May 1, 2022

Mark Brown

May 1, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Bench Press, Cambered Bar – 175 x 6, 225 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3; 255 x 3, x 3
Cambered Bar Holds, Full Extension – 225 x 1:30 x 4
Narrow Grip Incline Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3
Log Press – 141 x 3, x 3, x 3, x 3; 151 x 3, x 3, x 3, x 3, x 3
Flat Dumbbell Press – 100 x 9, 110 x 5, 115 x 4
Seated Overhead Dumbbell Press – 55 x 12, 60 x 10, 65 x 7

Wednesday
Unscheduled Day Off – Rest

Thursday
Free Box Squat, SSB – 155 x 6, 245 x 3, x 3; 295 x 3, x 3, x 3; 315 x 3, x 3, x 3; 335 x 3, x 3; 355 x 3
Assisted Box Squat, SSB – 355 x 3, x 3; 385 x 3, x 3
Banded Deadlift – 135 w/30 lb band x 3, 225 w/30 x 3, x 3; 225 w/40 lb band x 3, x 3; 275 w/40 x 3, x 3; 225 w/70 lb band x 3, x 3
Barbell Row – 125 x 8, x 8, x 8, x 8
Good Mornings, SSB – 155 x 6, x 6
Calf Raises – 335 x 15, x 15, x 15, x 15

Friday
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 3 (x 3) (x 3), x 2 (x 3), x 1
Seated Overhead Press – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 2, x 2
Viking Press – 140 x 12, 165 x 12, 190 x 12, 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

Saturday
Tricep Pushdown – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 12
Cable Curls – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 10
Lat Pulldown – 85 x 12, 100 x 12, 120 x 12, 140 x 12
Seated Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 12, 75 x 12
EZ Curl Curls, superset with Tricep Press – 45 x 12, 55 x 12, 65 x 12, 75 x 10
Straight Arm Lat Pulldown – 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 12, 95 x 10
Preacher Curls Super Set, Wide and Narrow Grip – 85 x 8 (x 8), 85 x 8(x 8), 95 x 7 (x 7)

Sunday
Front Squat – 95 x 6, 135 x 3, x 3; 165 x 3, x 3; 185 x 3, x 3; 225 x 2
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 12
Cable Rows – 42.5 x 15, 50 x 15, 60 x 15, 70 x 12
Prone Leg Curls – 65 x 12, 80 x 10, 95 x 6
Calf Raises – 100kg x 30, 120kg x 30, 140kg x 30, 160kg x 15

Miles/Steps
Monday – 27,866 steps, 14.1 Miles. Tuesday – 27,920 steps, 14.1 miles. Wednesday – 21,733 steps, 11.2 miles. Thursday – 23,124 steps, 11.5 miles. 26,664 steps, 13.4 miles. Friday – 8,488 steps, 4.4 miles. Saturday – 6,940 steps, 3.6 miles. Total – 142,735 steps, 72.3 miles.

Note

New main lifts to the 3 week wave on the power days. Cambered bar press is new to the cycle. I’ve done it before as a test but it feels good enough to be part of the overall program. It adds something that a straight bar or ACB press lacks: live weight. It is very hard to keep from moving which I am hoping to get more stabilizer work during these 3 weeks. Instead of a pin press, I am using holds as a supplemental lift to double down on the stabilizer development. A minute and half feels like an eternity to hold 225 pounds of wobbly weight at full extension.

The banded deadlift was enlightening. I think I have a better understanding of how to use in my training. Front squat did not. It’s always been a week lift for me and that didn’t change Sunday. I have fo figure out the front rack position. May even have to use the SSB till I do.