2022 Week 32 Training Log

August 8 – 14, 2022

Mark Brown

August 15, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Free Box Squat, Yoke Bar – 155 x 6, 245 x 6, 315 x 3, x 3; 335 x 3, x 3; 345 x 3, x 3; 355 x 3, x 3; 365 x 3, x 3; 385 x 2, x 3; 405 x 2, x 2( complete fail at bottom of 2nd lift, finished last rep assisted)
Assisted Box Squat, Yoke Bar – 405 x 3, 425 x 3, x 3; 445 x 3, x 3
Block Pulls, 3 inches off Ground – 365 x 3, x 3; 385 x 3, x 3

Wednesday
Tricep Pushdown, V Shape – 45 x 10, x 10, x 10, x 10, x 10, x 10, x 10
Cambered Bar Press – 175 x 6, 225 x 3, x 3; 235 x 3, x 3; 245 x 3, x 3; 255 x 3, x 3; 265 x 3, x 3; 275 x 3, x 3; 285 x 1, x 1, x 1
Cambered Bar Holds, Top position – 265 x 1:30 x 3
Straight Arm Lat Pulldowns, Shoulder width – 70 x 8, 80 x 8, x 8, x 8
Tricep Press, Wavy Bar – 75 x 8, 75 w/chains x 8, 95 w/chain x 6, 75 w/chain x 8

Thursday
Tricep Pushdown, Pronated Grip – 45 x 15, 55 x 15, 65 x 15, 75 x 15, 85 x 10
Preacher Curls, Wide Grip EZ Curl Bar – 45 x 15, 65 x 12, 85 x 12, 95 x 12
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, Narrow Grip EZ Curl Bar – 95 x 12, 85 x 15, 65 x 15, 45 x 15

Friday
Scheduled Day off – Recovery

Saturday
Unscheduled Day Off – Recovery, Back

Sunday
Narrow Grip Bench Press – 135 x 6 (wide grip), x 6 (Just inside the ring), x 6 (narrow grip), 225 x 6, 275 x 3, x 3, x 3, x 3; 285 x 2, x 3
Tricep Pulldowns – 25 x 8, x 8; 38 x 8, x 8, x 8
Incline Bench Press, 1 second Pause – 185 x 6, 225 x 3, x 3; 235 x 3, x 3
Seated Overhead Press, American Cambered Bar – 128 x 6, 138 x 6, 148 x 6, 158 x 3, x 3; 168 x 3, x 3
Flat Dumbbell Press – 100 x 14, 110 x 8, 115 x 6, 120 x 4
Tricep Pushdowns – 55 x 10, 65 x 10, 75 x 8, x 8
Rack Push-ups – BW x 12, x 12, x 12, x 12 , x 12

Miles/Steps
Monday – 25,459 steps, 11.8 miles. Tuesday – 26,195 steps, 11.8 miles. Wednesday – 24,800 steps, 11.2 miles. Thursday – 25,176 steps, 11.5 miles. Friday – 26,614 steps, 12.3 miles. Saturday – 3,099 steps, 1.6 miles. Sunday – 8,669 steps, 3.9 miles. Total – 140,012 steps, 64.1 miles.