2022 Week 19 Training Log

May 9 – May 15, 2022

Mark Brown

May 16, 2022

Monday
Scheduled Day Off

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; 265 x 2, x 2
Cambered Bar Holds, To Top – 225 x 1:30 x 4
Narrow Grip Incline Press – 225 x 3, x 3, x 3, x 3, x 3, 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
Flat Dumbbell Press – 100 x 9, 110 x 6, 115 x 4

Wednesday
Unscheduled Day Off – Rest

Thursday
Box Squats, SSB – 155 x 6, 245 x 3, x 3; 295 x3. x 3; 315 x 3, x 3, x 3; 335 x 3, x 3; 345 x 3, x 3
Assisted Box Squats, SSB – 385 x 3, x 3; 405 x 3, x 3; 425 x 3, x 3
Banded Deadlift – 225 w/70 lb bands x 3, 225 w/70 x 3, 225 w/70 x 3, 225 w/70 x 3, 225 w/70 x 3, 225 w/70 x 3
Calf Raises – 335 x 15, x 15, x 15, x 15
Barbell Rows – 185 x 6, x 6, x 6, x 6

Friday
Chest Press, ACB super set middle-outer-narrow grip – 128 x 6(x 6)(x 6), 198 x 6 (x 6)(x 6), 218 x 3(x 3)(x 3), 218 x 3(x 3)(x 3), 218 x 3(x 3)(x 3), 218 x 3(x 3)(x 3), 228 x 2 (x 3), x 2(x 3)
Seated Overhead Press, ACB – 128 x 6, 138 x 3, x 3; 148 x 3, x 3
Floor Press – 235 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3

Saturday
Tricep Pushdowns, Pronated Grip – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 12, 95 x 10
Cable Curls – 42.5 x 15, 50 x 15, 57.5 x 15, 65 x 15
Lat Pulldown – 85 x 12, 100 x 12, 120 x 12, 140 x 12
Seated Overhead Tricep Press, EZ Curl Bar – 45 x 12, 55 x 12, 65 x 12, 75 x 12, 85 x 12
Standing EZ Curl Curls, Superset with Tricep Press – 45 x 12, 55 x 13, 65 x 12, 75 x 12, 85 x 8
Straight Arm Lat Pulldowns – 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 10
Tricep Pulldown, Single Arm RL – 10 x 20(x 20), 15 x 15(x 20), 20 x 15(x 15)
Preacher Curls, Outside-Inside Grip Superset – 85 x 8(x 8), 95 x 8(x 8), 105 (x 4)

Sunday
Unscheduled Day Off – Recovery, Knee Pain

Miles/Steps
Monday – 30,314 steps, 15.3 miles. Tuesday – 26,013 steps, 13.1 miles. Wednesday – 28,842 steps, 14.6 miles. Thursday – 34,970, 17.7 miles. Friday – 26,592 steps, 13.3 miles. Saturday – 8,990 steps, 4.7 miles. Sunday – 14,879 steps, 7.4 miles Total – 170,600 steps, 86.1 miles.

Notes

I can feel my log press getting better by the week. The press itself stronger is stronger. I feel much more activation in the upper back and rear delt when I do the lift. It’s the same feeling when bench pressing. The reps on it are also getting more consistent. The clean is also improving. It’s more clean than exaggerated curl like it used to be. I could feel a bit of knee pain in my left knee so I didn’t push the clean that hard.

The cambered bar wave proved to be valuable and interesting. The passes were smoother this week than the two prior weeks. Also getting all the way up to 265 made me happy. Holding the bar out at arms length for a full minute and half is still a beast but I do feel more stable than before so they did something.

Felt the twinge of pain in my left knee increase a slight bit so I didn’t lift Sunday. I could really feel it Tuesday doing log press on the clean. I will evaluate ideas of how to proceed without knee stress for a a week or two till it recovers more. Both knees need rest.