2022 Week 31 Training Log

August 1 – 7, 2022

Mark Brown

August 8, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Box Squat, Cambered Bar – 175 x 6, 265 x 3, x 3; 315 x 3, x 3; 225 x 3, x 3, 355 x 3, x 3
Sumo Deadlift – 315 x 3, x 3, x 3, x 3, x 3, x 3
Barbell Rows – 185 x 6, x 6; 205 x 6
Leg Extensions – 110 x 10, 130 x 10, 150 x 8
Calf Raises – 245 x 25, x 20, x 20, x 20

Wednesday
American Cambered Bar Press, Inner Grip – 138 x 6, 198 x 3, x 3; 218 x 3, 198 x 3, 178 x 6
ACB, Second Grip – 138 x 6, 198 x 3, x 3; 218 x 3, 198 x 3, 178 x 6
ACB, Third Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3; 238 x 3, x 3
ACB, Outer Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3 x 3; 238 x 3, x 3; 248 x 3 x 3
Flat Dumbbell Press – 100 x 10, 110 x 6, 115 x 4, 120 x 4
Seated Overhead Dumbbell Press – 55 x 12, 60 x 12, 65 x 9, 70 x 6
Bent Over Rear Delt Rows, Dumbbells – 10 x 20, 15 x 20, 20 x 20, 25 x 20

Thursday
Triceps Pushdowns – 45 x 12, 55 x 12, 65 x 15, 75 x 12, 85 x 8
Preacher Curls, EZ Curl Wide Grip – 45 x 20, 65 x 15, 85 x 12, 95 x 10
Muscle Mace Giant Set – 45 x 8(x 8)(x 8), x 8(x 8)(x 8); 50 x 8(x 8)(x 8), x 8(x 8)(x 8)
Preacher Curls, EZ Curl Inner Grip – 95 x 10, 85 x 12, 65 x 15, x 45 x 20
Seated Overhead Tricep Press, EZ Curl Inner grip – 45 x 12, 65 x 12, 75 x 12
Standing Curls, EZ Curl Bar – 45 x 10, 65 x 10, 75 x 10
Single Arm Pushdowns, R then L – 10 x 10(x 10), 15 x 10(x 10), 20 x 10(x 10), 25 x 10(x 10); L only – 20 x 10, 10 x 15

Friday
Scheduled Day Off – Recovery

Saturday
Single Leg Leg Curls – 35 x 8, 60 x 8, 70 x 8
Clean and Push Press – 135 x 3, 145 x 3, x 155 x 3, 165 x 3, 175 x 1 (3 fails)
Barbell Hip Thrusts – 225 x 10, x 10; 255 x 10, x 10; 305 x 8, x 10
Dumbbell Squats – 100 x 10, 105 x 8, 110 x 8, 115 x 8
Leg Press – 298 x 20, 388 x 20, 478 x 20, 568 x 20
Calf Raises, Leg Press – 298 x 40, 388 x 30, 478 x 25, 568 x 25
Isometric Back Rows, Per Hand – 90 x 8, 100 x 8, 110 x 8
Shrugs, Dumbbells – 65 x 15, 75 x 15, 85 x 15, 95 x 15

Sunday
Narrow Grip Bench Press – 135 x 8, 225 x 8, 255 x 6, 275 x 3, x 3; 285 x 2, 275 x 3
Incline Press, Ring Finger on the Ring 1 second pause – 185 x 6, 225 x 3, x 3, x 3, x 3
Seated Overhead Press, American Cambered Bar – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 3, x 3; 168 x 2
Floor Press – 235 x 6, 245 x 3, x 3, x 3, x 3; 255 x 3, x 3
Single Arm Tricep Extensions, Muscle Mace and Chains – 35ish x 8(x 8), x 8(X 8), x 8(x 8)

Steps/Miles
Monday – 25,444 steps, 11.6 miles. Tuesday – 24,195 steps, 10.9 miles. Wednesday – 26,425 steps, 12.0 miles. Thursday – 23,601 steps, 10.7 miles. Friday – 26,978 steps, 12.1 miles. Saturday – 7,441 steps, 3.5 miles. Sunday – 6,824 steps, 3.2 miles. Total – 140,908 steps, 64 miles.

Notes

The switch in grip on bench press and incline press is the start of a new 3 week wave. The goal is to work on tricep strength over the next 3 weeks for perhaps a wave of 1 rep bench press at 90% or above in 3 weeks. 285 is almost certainly my 1RM max for narrow grip press, even if I did get 2 Sunday. I doubt there was a rep high than that.

Tuesday I experienced a massive stomach/abdomen cramp after my last rep on my last set of leg extensions listed. It doubled me over and I couldn’t bend over to pick anything up for a few hours or put on my belt to the the calf raises. I’ve never experienced any abdominal cramp like that before. My guess is that it was a combination of the heat, dehydration, and I hadn’t eaten in 6 hours. I made the adjustment the following 2 days and haven’t felt any cramps since.

Wednesday’s press session was the best of day of the week. All of the lifts with American Cambered Bar felt good and strong, even with as many sets as I did. It would also account for my triceps feeling not great on Thursday.