2022 Week 30 Training Log

July 25 – 31, 2022

Mark Brown

August 1, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Cambered Bar Squat – 175 x 6, 265 x 6, 315 x 6, 355 x 3, x 3; 365 x 3, x 3; 375 x 3, x 3; 385 x 3, x 3
Sumo Deadlift – 315 x 3, x 3, x 3; 335 x 3, x 3, x 3
Calf Raises – 335 x 20, x 20, x 20, x 20
Barbell Rows – 185 x 6, x 6; 205 x 6, x 6
Leg Extensions – 110 x 12, 130 x 10, 150 x 10, 170 x 10

Wednesday
American Cambered Bar Press, Inner Grip – 138 x 6, 198 x 3, x 3; 218 x 3, 198 x 3, 178 x 3, x 3
ACB Press, Second Grip – 138 x 6, 198 x 3, x 3; 218 x 3; 198 x 3, 178 x 3, x 3
ACB Press, Third Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3
ACB Press, Outer Grip – 138 x 6, 198 x 3, x 3, 218 x 3, x 3; 228 x 3, x 3
Flat Dumbbell Press – 100 x 10, 110 x 6, 115 x 4, 120 x 3
Seated Overhead Dumbbell Press – 55 x 12, 60 x 10, 65 x 8, 70 x 6

Thursday
Tricep Pushdown, Pronated Grip – 55 x 12, 65 x 12, 75 x 12, 85 x 10
Preacher Curls, wide Grip – 45 x 12, 65 x 12, 85 x 12, 95 x 10
Muscle Mace, Giant set – 45 x 10(x 8)(x 8), x 8(x 8)(x 8); 50 x 10(x 8)(x 8), x 10(x 8)(x 8)
Preacher Curls, Narrow Grip – 95 x 12, 85 x 12, 65 x 12, 45 x 12
Skull Crushers – 45 x 12, 65 x 12, 75 x 12
Standing Curls, EZ Curl Bar – 45 x 10, 65 x 10, 75 x 8
Single Arm Pushdowns, R then L – 10 x 10(x 10), x 10(x 10), 15 x 10(x 10), 20 x 10(x 10), L only: 10 x 10, x 10, x 10

Friday
Scheduled Day Off – Recovery

Saturday
Cleans – 135 x 3, 145 x 3, 155 x 3, 165 x 3( (fail on second attempted rep), 175 x 3, 185 x 0 (2 attempted reps)
Barbell Hip Thrusts – 225 x 10, x 10; 255 x 10, x 10; 275 x 10, x 10
Dumbbell Squats – 100 x 8, 105 x 8, 110 x 8, 115 x 8, 120 x 8
Leg Press – 478 x 20
Cable Rows, Seated Low Pull – 42.5 x 12, 50 x 12, 60 x 12, 70 x 12
Calf Raises, Seated Deadlift Machine – 100kg x 50, 120 kg x 30, 140 kg x 30, 160 kg x 30
Adduction – 295 x 20, x 20, x 20

Sunday
Bench Press, Shoulder Saver Pad – 135 x 6 Normal Grip, x 6 Wide Grip, 225 x 12, 275 x 6, 285 x 6, 295 x 6( help needed to on last), 305 x 3, x 3; 275 x 5
Narrow Grip Incline Press 135 x 6, 225 x 3, x 3, x 3, x 3
Log Press – 141 x 4, x 3; 151 x 3, x 3; 161 x 3
Floor Press – 235 x 6, x 6; 245 x 6, x 3, x 3; 255 x 3, x 3
Rack Pushups – BW x 12, x 12, x 12, x 12

Notes

Apple Watch has been re-synced so steps will be tracked once again on this log. I don’t know what happened but I ended up needing to set everything back on it. It was an interesting couple of weeks without it. I will end up writing about it I’m sure.

I changed the incline on the narrow grip incline press to one notch higher on the adjustable bench. It is noticeably more difficult so there is no reason to put that lift any heavier when doing it that way. Bench press past Sunday was very strong. That’s to be expected using the shoulder saver pad but it was better than it was last week or the 3 week phase before. Definitely showing improvement in the double and trip rep sets.

I have back some discomfort in my back after squatting the last couple weeks so there will be a bit of a de-load this week.