2022 Week 20 Training Log

May 16 – May 22, 2022

Mark Brown

May 23, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Bench Press, to Chest – 135 x 3, 225 x 3, 265 x 3, 275 x 2, 285 x 1, x 1; 295 x 1, x 1; 305 x 0, x 0
Narrow Grip Incline Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3
Flat Dumbbell Press – 100 x 10, 110 x 8, 115 x 4
Seated Overhead Dumbbell Press – 55 x 12, 60 x 8, 65 x 6

Wednesday
Scheduled Day Off – Recovery

Thursday
Unscheduled Day Off – Rest

Friday
Unscheduled Day Off – Rest

Saturday
Tricep Pushdowns, Pronated Grip – 50 x 15, 57.5 x 15, 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 12, 95 x 12
Cable Curls – 42.5 x 15, 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 10
Lat Pulldown – 85 x 12, 100 x 12, 120 x 12, 140 x 12, 160 x 10
Seated Overhead Tricep Press, superset with Standing Curls – 45 x 20(x12), 55 x 20(x 12), 65 x 12(x 12), 75 x 15(x12)
Straight Arm Lat Pulldowns – 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 10
Rolling Tricep Dumbbell Press, superset with Laying Tricep Extensions – 20 x 10(x10), 25 x 10(x10)
Preacher Curls, superset Wide Grip with Narrow Grip – 85 x 8(x 8), 95 x 8(x 8), 105 x 4(x 4)
Weighted Crunches, Machine – 110 x 12, 125 x 12, 140 x 12, 155 x 12

Sunday
Front Squats – 135 x 3, x 3, x 3, x 3; 185 x 3, x 3
Cleans, Singles – 135 x 5, 165 x 1
Clean and Press, Singles – 135 x 3, 155 x 3, 165 x 2, 175 x 0
Deadlift – 315 x 3, x 3, x 3; 345 x 3, x 3, x 3; 365 x 3, x 3
Barbell Rows – 185 x 6, x 6, x 6
Prone Leg Curls – 65 x 12, 80 x 12, 95 x 12, 110 x 10
Calf Raises – 100kg x 40, 120 kg x 20

Steps/Miles
Monday – 28,526 steps, 14.5 miles. Tuesday – 25,636 steps, 12.9 miles. Wednesday – 25,289 steps, 12.7 miles. Thursday – 27,559 steps, 13.8 miles. Friday – 27,054 steps, 13.7 miles. Saturday – 7,042 steps, 3.5 miles. Sunday – 7,474 steps, 3.7 miles. Total – 148,580 steps, 74.8 miles.

Notes

A de-load week in response to my achy right knee and my achier left knee. I think I bruised my knee hitting a forklift battery a couple weeks back. The muscles and tendons seem fine but the knee area itself is very sensitive still. I missed 3 sessions over the last two weeks: the Sunday prior to this week and Thursday’s leg session and Friday’s chest session. It was an active week though with other events. My oldest brother was up from Louisiana, so there were more family related things than normal this week.

I felt my left forearm getting tight and sore last Saturday, especially on preacher curls, but I felt it fine enough to do them again this past Saturday. It once again got tight, especially on the wide grip preacher curls. I’m guessing there is a small strain in my left forearm because I can feel it when I hold anything of weight with just my left hand. Perhaps a time to let preacher curls sit the bench for a bit. I’m kinda sad about that. I’m seeing quite a bit of bicep and tricep development now.

I tried to see if I could break past 295 on bench press down to the chest for the first time since the end of November. Both 285 and 295 pounds felt easier than in November but I failed to get 305 off my chest to the point where I could let the triceps take over. I can feel I’m right on the edge of succeeding at 305. Over the last 9 weeks I’ve pressed 310 in both chain and weight at the top of the press once, 300 with chain and weight multiple, and 295 easier with the shoulder saver than other times before. I know I’m right there. Just gotta work some more.