2022 Week 25 Training Log

June 20 – June 26, 2022

Mark Brown

June 27, 2022

Monday
Scheduled Off Day – Recovery
Evening walk, handful of short wind sprints

Tuesday
Free Box Squat, Yoke Bar – 155 x 6, 225 x 6. 335 x 3, x 3, x 3, x 3; 345 x 3, x 3, x 3, x 3
Hatfield Box Squat, Yoke Bar – 385 x 6, 405 x 3, x 3; 415 x 3, x 3; 425 x 3, x 3
Calf Raises – 335 x 25, x 15; 345 x 25, x 15
Banded Deadlift, weight + 70 lb Monster Band – 225 x 3, x 3, x, 3; 245 x 3, x 3, x 3; 265 x 3, x 3
Barbell Rows – 185 x 6, x 6, x 6, x 6

Wednesday
Flat Dumbbell Press – 75 x 8, 105 x 10, 110 x 10, 115 x 8, 120 x 5, 125 x 3
Seated Overhead Dumbbell Press – 55 x 12, 60 x 12, 65 x 8, 70 x 6
Isolatreral Wide Chest Machine, Weight in Each hand – 90 x 6, x 6; 115 x 6, x 6; 135 x 6, x 6
Arnold Press – 50 x 8, x 8, x 8; 55 x 8, x 8, x 8
Bent Over Rear Delt Flies – 10 x 20, 15 x 20, 25 x 20, x 20
Machine Press Negative Reps – 285 x 3, x 3, x 3, x 6, x 6, x 6

Thursday
Tricep Pushdowns – 45 x 12, 55 x 12, 65 x 12, 75x 12, 85 x 12
Preacher Curls, EZ Curl Bar Wide Grip Superset with above – 45 x 15, 65 x 12, 95 x 12, x 10
Chain Grenade Superset, Bottom then Top Ball – 45 x 12(10), x 12(x 10), 50 x 10(x 8), x 10(x 10)
Preach Curls, EZ Curl Bar Narrow Grip superset with above – 95 x 12, 85 x 12, 65 x 20, 45 x 20
Seated Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 12, 75 x 12
Standing Curls, EZ Curl Bar Wide Grip Superset with above – 45 x 12, 55 x 12, 65 x 12, 75 x 12

Friday
Straight Leg Deadlift – 95 x 5, 135 x 5, 145 x 5, 155 x 5
Clean and Push Press, Superset with SLD, done as singles – 95 x 5, 135 x 5, 145 x 5, 155 x 5
Hipe Thrusts – 225 x 12, x 12; 275 x 12, x 8, x 8
Dumbbell Squats – 80 x 8, 85 x 8, 90 x 8, 95 x 8, 100 x 8, 105 x 8, 110 x 8
Single Arm Seated Dumbbell Deadlifts, R (then L) – 100 x 3(x 3)x3(x 3), 105 x 3(x 3)x3(x 3), 110 x 3(x 3)x 3(x 3)
Isolateral Lat Rows, Each Hand – 90 x 10, 100 x 8, 105 x 8, 110 x 8
Calf Raises, Seated Leg Press Machine – 100kg x 50, 120 kg x 30, 140kg x 30, 160kg x 25
Prone Leg Curls – 65 x 12, 80 x 10, 95 x 8

Saturday
Scheduled Off Day – Recovery
Golfed, Mowed

Sunday
Chain Press, To Chest, 45 lbs added at bottom 60 at the top – 135 x 12, 225 x 6, 245 x 6, 225 w/chain x 6, 235 w/chain, 245 x 3, x 3; 255 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 3
Seated Overhead Press, ACB – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 3, x 3
Floor Press – 225 x 6, 235 x 6, 245 x 3, x 3; 255 x 3, x 3
Rack Pushups – Bodyweight x 10, x 10, x 10, x 10

Steps/Miles
25,543 steps, 12.6 miles. Tuesday – 23,745 steps11.0 miles. Wednesday – 23,699 steps, 10.9. Thursday – 20,980 steps, 9.7 miles. Friday – 24,284 steps, 11.2 miles. Saturday – 12,312 steps, 5.8 miles. Sunday – 6,291 steps, 2.8 miles. Total – 136,854 steps, 64 miles.

Notes

I can feel progress in upper body weekly now. Triceps feel more solid. Presses feel more even and quicker at the bottom. Going to start working on being more explosive and quicker at the bottom at higher end.

Didn’t feel a lot of pain in back while doing the second back and leg day this week, Hip thrusts still produced a bit of pain in the back but it didn’t linger. Dumbbell squats and single arm deadlifts are keeper lifts. I will use them in the future. It is much easier to keep the dumbbell in front of me than my barbell front rack position. It also introduces a high level of strain for the entire upper body without the spine loading.

I believe the Isometric chest machine and machine press negatives are doing the intended job. Chest is getting a lot of work for what feels like less work than before. I know there’s a lot of sets being done but the number of reps helps to keep me from getting overworked. I feel the slight change to overall plan is working so far.