2022 Week 27 Training Log

July 4 – July 10, 2022

Mark Brown

July 11, 2022

Monday
Scheduled Day Off – Recovery
20 Minute Walk -1 Miles

Tuesday
Free Squat, Straight Bar – 135 x 10, 225 x 8, 315 x 6, 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 2
Banded Pin Pull – 245 w/70 lb bands x 6, 265 w/70 x 6, 285 w/70 x 6, 225 w/100 lb bands x 4 (partials)
Leg Extensions – 110 x 12, 130 x 10, 150 x 10, 170 x 8
Single Leg Calf Raises – Bodyweight x 20, x 20, x 20, x 20, x 20

Wednesday
Cambered Bar Press, Inner Grip – 138 x 6, 148 x 6, 158 x 8, 168 x 6
Cambered Bar Press, Second Grip – 138 x 8, 198 x 3, x 3
Cambered Bar Press, Third Grip – 138 x 8, 198 x 3, x 3; 218 x 3, x 3
Cambered Bar Press, Outer Grip – 138 x 8, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3
Incline Press Press – 100 x 8, 110 x 5; 100 x 8, x 8; 110 x 5
Seated Overhead Dumbbell Press – 55 x 12, 60 x 10, 65 x 8, 70 x 8
Bent Over Read Deltoid Rows – 10 x 20, 15 x 20, 20 x 20, 25 x 20, 30 x 20

Thursday
Tricep Pushdowns, Pronated Grip 45 x 15, 55 x 15, 65 x 15, 75 x 15, 85 x 12
Preacher Curls, EZ Curl Wide Grip – 45 x 20, 65 x 20, 85 x 15, 95 x 10
Muscle Mace, Superset down to up – 45 x 10(x 10)(x 10), x 8(x 8)(x 8), 50 x 10(x 10)(x10), x 8(x 8)(x 8)
Preacher Curls, Narrow Grip EZ Curl Bar – 95 x 15, 85 x 15, 65 x 20, 45 x 20
Seated Overhead Tricep Press – 45 x 12, 65 x 12, 75 x 12, 85 x 10
Standing EZ Curl Bar Curls – 45 x 12, 65 x 12, 75 x 12, 85 x 10
Single Arm Tricep Pulldowns (R then L) – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12), 25 x 12(x 12), L only – 25 x 12, x 12, x 12

Friday
Straight Leg Deadlift – 115 x 5, 135 x 6, 155 x 5
Clean and Push Press – 115 x 5, 135 x 5, 155 x 5, 165 x 5
Barbell Hip Thrusts – 225 x 10, x 8; 245 x 8, x 8
Dumbbell Squats – 95 x 12, 100 x 8, 105 x 8, 110 x 8, 120 x 8
Single Arm Dumbbell Deadlifts, Boxed R then L – 100 x 3(x 3)x 3(x 3), 105 x 3(x 3)x 3(x 3), 110 x 3(x 3)x 3(x 3), 115 x 3(x 3)x 3(x 3)
Isometric Back Rows, Single Arm – 90 x 10, 100 x 8, 110 x 8, 115 x 8
Prone Leg Curls – 65 x 12, 80 x 12, 95 x 10, 110 x 10
Seated Calf Raises, Leg Press Machine – 100kg x 50, 120kg x 30, 140kg x 25 x 25

Saturday
Scheduled Day Off – Recovery
Mowed

Sunday
Banded Bench Press – 135 x 12, 135 w/70 lb bands x 8, 185 w/70 x 8, 205 w/70 x 8, 225 w/70 x 6, 185 w/100 lb bands x 6, 205 w/100 x 4
Narrow Grip Incline Press – 235 x 3, x 3, x 3, x 3; 245 x 2, x 2
Viking Press – 135 x 12, 160 x 10, 160 w/chain x 10, 160 w/ 2 chains x 8
JM Dumbbell Press – 30 x 10, 40 x 10, 50 x 8
Floor Press – 235 x 2, x 2, x 2; 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3

Steps/Miles
Monday 24,905 steps, 11.2 miles. Tuesday – 24,313 steps, 10.8 miles. Wednesday – 24,259 steps, 10.9 miles. Thursday – 22,076 steps, 9.9 miles. Friday – 26,554 steps, 11.8 miles. Saturday – 11,852 steps, 5.9 miles. Sunday – 7,034 steps, 3.2 miles. Total – 140,993 steps, 63.7 miles.

Notes

Right tricep was sore Wednesday morning upon waking up. I cannot tell if that is from body position in bed when sleeping, from the straight bar squat or a mix of the 2. Prior week’s squat didn’t result in triceps soreness but that doesn’t mean anything. It didn’t get loosened until Saturday morning.

American Cambered bar presses were done as supersets in various ways. The way I did them would have been mega confusing to read so I listed them as I did. They will be done for the next few weeks as the main on Wednesdays.

The banded press is interesting. The point is to work on explosive power off the chest. I don’t know if the current rep and set structure I have with them is what I need to develop that. I can feel significant slow down on bar movement at the top end so I know that’s not what I am looking for. Guess we’ll see when I press down the chest again.

Cleans are getting better, but I still can’t get 175 pounds. The second leg day being heavy on hip strength development has been helpful. Goblet squats are very useful front squat option.

Weighed myself Saturday: 288.6 pounds. That is 3ish pounds higher than the last time I weighed myself 4-5 weeks ago. Both thighs measured 27.5 inches. Forearms measured 14 inches. Upper arms measured 17.5 inches. I knew the forearms were close to that, but the other 2 measurements surprised me. I thought the upper arms were closer to 14.5-15. I can’t tell how big I am anymore.