2022 Week 33 Training Log

Mark Brown

August 22, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Unscheduled Day Off – Recovery – Stiff Back, Didn’t Eat

Wednesday
Box Squats, Yoke Bar – 155 x 6, 245 x 6, 335 x 3, x 3; 355 x 3, x 3; 385 x 2, x 2
Assisted Box Squat, Yoke Bar – 405 x 3, x 3; 435 x 3, x 3
Block Pulls, 3 Inches Off Floor – 365 x 3, x 3; 385 x 3, x 3; 405 x 3, x 3; 415 x 3
Barbell Rows – 185 x 6, x 6, x 6, x 6
Calf Raises – 335 x 20, x 20, x 20 x 20

Thursday
Cambered Bar Press – 175 x 6, 225 x 3, x 3; 245 x 3, x 3; 265 x 3, x 3
Cambered Bar Hold – 265 x 1:30, x 1:30, x 1:30
Floor Press – 235 x 6, x 6; 245 x 3, x 3, x 3, x 3
Straight Arm Lat Pulldowns – 70 x 10, x 8; 80 x 8, x 8

Friday
Scheduled Day Off – Recovery, Didn’t Eat

Saturday
Unscheduled Day Off – Recovery

Sunday
Narrow Grip Bench Press – 135 x 6 (wide grip) 135 x 6 (inside the ring), x 6 (Narrow Grip), 225 x 6, 275 x 3, x 3, x 3, x 3, x 3; 285 x 2, x 2, 225 x 6
Incline Press, Normal Grip Paused 1 second – 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, x 2
Flat Dumbbell Press – 100 x 12, 110 x 8, 115 x 6, 100 x 8
Tricep Pushdowns, V Shape – 45 x 10, x 10, x 10, x 10
Single Arm Tricep Pushdowns, R then L – 10 x 12 (x 12), 15 x 12(x 12), 20 x 12(x 12), 25 x 10(x 10), L only – 25 x 12, 20 x 10, x 15; 15 x 20
Rack Push-ups – Bodyweight x 12, x 12, x 12, x 12

Steps/Miles
Monday – 28,415 steps, 13.0 miles. Tuesday – 27,524 steps, 12.5 steps. Wednesday – 28,339 steps, 13.0 miles. Thursday – 27,237 steps, 12.4 miles. Friday – 31,368 steps, 14.2 miles. Saturday – 3,236 steps, 1.6 miles. 5,799 steps, 2.6 miles. Total – 151,918 steps, 69.3 miles.

Notes

This week was a hard one to get because work turned to utter garbage. There was only time to get stuff done so I didn’t get much eating done while at work. That’s what caused me to miss Tuesday. An already long day was going to turn into a longer one if I ate then lifted. I have learned that I really do need to eat if I am going to lift like I did Wednesday. The next few weeks look to be about the same so there will be a lot of miles and steps and hopefully enough eating to get to lift. The missed sessions annoy the living fuck out of me but the days weren’t lacking physical activity. I can live with that.

The combination of Yoke Bar squat and heavy block pulls is viciously hard when it comes to the amount of volume I do with them. This coming week is the last time doing block pulls for a bit. I believe I can pull more than 405 pounds from the floor, but I do far too much volume at the moment to fairly test that. I will move towards less volume in the near future to really push the power numbers. I missed the second leg day for recovery purposes. The Wednesday session was just that hard.

The combination of lifts I did on Thursday felt very effective. I knew the cambered bar really put extra stress on the lats during a bench press then hold but I learned how much after I did the straight arm lat pulls. This week I added the floor presses to the session. That effect on the lats definitely had an impact on the floor press. It definitely felt harder. That sequence will be brought back in future waves.