July 11 – 17, 2022
Mark Brown
July 18, 2022
Monday
Box Squat, Cambered Bar – 175 x 8, 225 x 6, 265 x 6, 315 x 6, 355 x 3, x 3; 375 x 3, x 3; 395 x 3, x 3; 415 x 2
Good Mornings, Cambered Bar – 135 x 8, 175 x 6, 185 x 6
Leg Extensions – 110 x 10, 130 x 10, 150 x 8
Banded Pin Pulls – 245 w/70 lb bands x 6, 265 w/70 x 6, 275 w/70 x 6, 295 w/70 x 6, 315 w/70 x 3
Calf raises – 335 x 25, x 25, x 25, x 25
Tuesday
Scheduled Day Off – Recovery
2 miles walk – 40 minutes
Wednesday
American Cambered Bar Press, Inner Grip – 138 x 6, 158 x 6, 178 x 6, 188 x 3, x 3
American Cambered Bar Press, Narrow Grip – 138 x 6, 198 x 3, x 6; 218 x 3
American Cambered Bar Press, Third Grip – 138 x 6, 198 x 3, x 6; 218 x 3, x 3, x 3
American Cambered Bar Press, Wide Grip – 138 x 6, 198 x 3, x 6; 218 x 3, x 3, x 3; 228 x 3, x 3
Incline Dumbbell Press – 100 x 8, 110 x 5, 115 x 3
Seated Overhead Dumbbell Press – 55 x 12, 60 x 12, 65 x 10, 70 x 8
Bent Over Rear Deltoid Rows – 10 x 20, 15 x 20, 20 x 20; 25 x 20
Thursday
Triceps Pushdown , Pronated Grip – 45 x 15, 55 x 15, 65 x 12, 75 x 12, 85 x 12
Preacher Curls, EZ Curl Wide Grip – 45 x 20, 65 x 20, 85 x 15, 95 x 12
Muscle Mace Giant Set – 45 x 10(x 8)(x 10), 45 x 10(x 8)(x 10), 50 x 10(8)(x10), x 10(x8)(x 10)
Preacher Curl, EZ Curl Narrow Grip = 95 x 12, 85 x 15, 65 x 15, 45 x 20
Skull Crushers – 45 x 20, 65 x 15, 75 x 12
Standing EZ Curl Bar Curls – 45 x 12, 65 x 12, 75 x 10
Single Arm Pushdowns, R then L – 10 x 12(x 12), 15 x 12(x 12), 20 x 15(x 15), 25 x 12(x 12), L only 20 x 15, 10 x 15
Standing EZ Curl Bar, Narrow Grip – 75 x 8, x 8, x 8, x 8, x 8
Friday
Scheduled Day Off – Recovery
2 Mile Walk – 38 minutes
Saturday
Prone Leg Curls – 65 x 12, 80 x 12, 95 x 12, 110 x 10
Straight Leg Deadlift 135 x 5
Clean and Push Press – 135 x 5, 145 x 5, 155 x 5, 165 x 5, 175 x 2
Barbell Hip Thrusts – 225 x 10, x 10; 245 x 8, x 8
Dumbbell Squat – 95 x 12, 100 x 8, 105 x 8, 110 x 8, 115 x 8
Isometric Back Rows, Machine Per Hand – 90 x 8, 100 x 8, 110 x 8, 115 x 8
Cable Rows – 35 x 12, 42.5 x 12, 50 x 12, 60 x 12
Leg Press 478 x 15
Calf Raises, Leg Press Machine – 100kg x 50, 120kg x 40, 140kg x 30, 160kg x 30
Sunday
Banded Bench Press – 135 w/70 lb band x 6, 205 w/70 x 6, x 6; 225 w/70 x 6, 205 w/100 lb band x 3, x 3, x 3, x 3
Narrow Grip Incline Press – 235 x 3, x 3, x 3, x 3; 245 x 3, x 3
Pin Press, 2 inches off chest – 225 x 6, 245 x 3, x 3
Tricep Extensions, Wave Bar – 75 x 10, 75 w/chain x 8, 95 w/chain x 8
Lat Pulldown, Neutral Grip – 91 x 8, 116 x 8
Lat Pulldown – 90 x 12, 115 x 10
Steps/Miles
Monday – 23,876 steps, 10.7 miles. Tuesday 25,641 steps, 11.6 miles. Wednesday – 25,004 steps, 11.4 miles. Thursday – 23,652 steps, 10.7 miles Friday – 28,554 steps, 13.1 miles. Total – 126,727 steps, 57.5 miles.
Notes
AppleWatch is on the fritz so steps/miles count probably won’t be part of the training log until it gets fixed. Unless I go on vacation, the numbers should be reasonably close to these. It’s also a good way of showing my work week in terms of steps without doing the math of dropping the weekends.
This third week of banded press went well. I have a much better idea how to approach the next 3 week wave of the lift. That will probably be in 9 weeks. There was perhaps too much volume done and a little too light. I found the weight and band tension that wasn’t worth doing (225 w/100 pound bands). Bar movement was too slow. I will make necessary adjustments by the next time I do banded press.
I didn’t finish the 3 week wave on straight bar squat. It’s just too much on my pressure on my shoulders and bicep tendon. I decided to not risk doing what I did to my tricep the week prior. As a result, I put up the heaviest rep on the cambered bar. I am really getting the hang of it.
Clean and Push Press is becoming part of the regular lifting pattern. The emphasis on hip development is having a positive impact. I didn’t do Viking Press on Sunday as a result of doing clean and press Saturday.
Life Through Lifting 