2022 Week 21 Training Log

May 23 – May 29, 2021

Mark Brown

May 30, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Bench Press, Shoulder Saver – 135 x 6, 225 x 6, 255 x 6, 265 x 3, x 3; 275x 3, x 3; 285 x 3, x 2; 295 x 2, x 1
Pin Press, Two Inches Above Chest – 225 x 6, x 6; 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 2
Flat Dumbbell Press – 100 x 10, 110 x 5, x 115 x 3
Seated Overhead Dumbbell Press – 55 x 12, 60 x 8, 65 x 8

Wednesday
Scheduled Day Off – Recovery

Thursday
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, x 3
Block Pulls, 3 Inches Off Floor – 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 3, x 2
Barbell Rows – 185 x 6, x 6, x 6, x 6
Calf Raises, SSB Yoke Bar – 335 x 15, x 15, 30, x 15

Friday
Unscheduled Day Off – Rest
Hit Golf Balls at Range

Saturday
Unscheduled Day Off – Rest, Prep for New Lifting Wave
Golfed, Mowed

Sunday
Bench Press, to Chest – 135 x 10, 225 x 6, 255 x 3, x 3; 275 x 3, x 3; 285 x 2, 295 x 2, 305 x 1, 315 x 0 (Fail at chest)
Narrow Grip Incline Press – 225 x 6, 225 x 3, x 3; 235 x 3, x 3, x 3, x 3
Log Press, Strict – 141 x 5, x 3, x 3; 151 x 3, x 3, x 3
Flat Dumbbell Press – 100 x 11, 110 x 7, 115 x 4
Seated Overhead Dumbbell Press – 55 x 12, 60 x 10, 65 x 7
Rack Push-ups – Bodyweight x 10, x 10, x 10, x 10

Steps/Miles
Monday – 29,840, steps, 15.1 miles. Tuesday – 30,226 steps, 15.1 miles. Wednesday – 22,999 steps, 11.6. Thursday – 24,444 steps, 12.1. Friday – 26,655 steps, 13.4 miles. Saturday – 15,466 steps, 7.7 miles. Sunday – 7,787 steps, 3.9 miles. Total – 157,417 steps, 78.9 miles.

Notes

Successfully pressed 305 from the chest today. The Sunday Session was intended to be a bench press with my leg/back day because Pete and his son were lifting. I wanted to take advantage of Pete being s potter so I could see for sure what was up with my bench press. He suggested the issue could be triceps strength. I suspect he is correct because my lock out is fine and I can get the bar off my chest so the issue is somewhere in the middle. It ended up being just a press session based on my moving to a different plan for at least a few weeks. That is why I didn’t do my normal isolation session one Saturday.

The big change I eluded to is doing 1 heavy leg/back day per week to allow for some more recovery time on those areas while I develop more strength in the upper body. Those changes will be apparent in upcoming logs as well as a post documenting why it’s being made.