2022 Week 22 Training Log

May 31 – June 5, 2022

Mark Brown

June 6, 2022

Monday
Scheduled Off Day – Rest

Tuesday
Box Squats, Cambered Bar – 175 x 6, 225 x 6, 265 x 6, 415 x 6, 355 x 3, x 3; 375 x 3, x 3; 385 x 3, x 3; 395 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 335 x 20, x 20, x 20, x 20

Wednesday
Incline Dumbbell Press – 105 x 8, 110 x 7, 115 x 5, 100 x 7
Isometric Wide Chest Machine, Each Hand – 90 x 10, 115 x 6, 135 x 6, 160 x 4
Arnold Press, Dumbbells – 55 x 6, x 6, x 6; 60 x 6, x 6, x 6
Cable Crossovers – 35 x 12, 50 x 10, 57.5 x 10, 65 x 8, 72.5 x 6
Rear Deltoid Fly, Machine – 115 x 12, 130 x 10, 145 x 10

Thursday
Triceps Pushdowns – 70 x 8, 80 x 8, 90 x 8
Preacher Curls, EZ Curl Bar – 45 x 12, 65 x 12, 75 x 10, 85 x 10
Skullcrushers superset with Tricep Extensions – 85 x 8(x 8), x 8(x 8); 95 x 8(x 8), 85 x 8(x8)
Preacher Curls, EZ Curl Bar Narrow Grip – 85 x 10, x 10; 95 x 10; 85 x 10
Chain Grenade Superset – 45 x 8(x 8)(x 8), x 8(x8)(x8), x 8(x 8)(x10)
Standing Curls, EZ Curl Bar – 75 x 10, x 10, x 10
Narrow Grip Press, Fat EZ Wavy Bar – 115 x 6, 165 x 6

Friday
Scheduled Day Off – Recovery

Saturday
Leg Press – 478 x 10, 568 x 12, 658 x 10, 748 x 10, 838 x 8
Dumbbell Deadlift, one in each hand – 100 x 6, 105 x 6, 110 x 6, 115 x 3, x 3
Hip Thrust – 135 x 12, 185 x 6, 225 x 6, x 6
Lat Pulldown – 85 x 12. 100 x 12, 120 x 12, 140 x 10
Isolateral Back Rows, Machine, Weight in each hand – 45 x 12, 70 x 12, 90 x 10, 100 x 10, 115 x 6
Kettle Bell Swings – 26 x 10, 35 x 10, 44 x 8

Sunday
Bench Press, to Chest – 135 x 10, 225 x 6, 245 x 6, 255 x 6. 265 x 3, x 3 (paused); 275 x 3, x 3 (paused); 285 x 2
Pin Press, from chest – 225 x 6, x 6
Narrow Grip Incline Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3
Log Press – 141 x 3, x 3, x 3, x 3(strict); 151 x 2(strict), 151 x 3, x 3(push)
Floor Press – 225 x 6, 235 x 6, x 6; 245 x 3, x 3
Seated Overhead Dumbbell Press – 55 x 12, 60 x 10, 65 x 10, 70 x 9
Rack Pushups – bodyweight x 10, x 10, x 10, x 10

Steps/Miles
Monday – 26,622 steps, 13.3 miles. Tuesday – 23,058 steps, 11.5 miles. Wednesday – 21,708 steps, 10.8 miles. Thursday – 19,798 steps, 9.8 miles. Friday – 25,869 steps, 13.0 miles. Saturday – 7,843 steps, 4.0 miles. Sunday – 5,983 steps, 2.9 miles. Total – 130,881 steps, 65.3 miles.

Notes

A little less power, a little more muscular/strength development in this week’s training and for the next few weeks. I am trying to get specific muscle groups up to where they need to be.