2022 Week 34 Training Log

August 22 – 28, 2022

Mark Brown

August 29, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Box Squats, Yoke Bar – 155 x 6, 245 x 6, 335 x 3, x 3; 345 x 3, x 3; 355 x 3, x 3
Block Pulls, 3 inches Off Ground – 365 x 3, x 3, x 3, x 3, x 3, x 3, x,3, x 3
Bent Over Barbell Rows – 225 x 3, x 3, x 3, x,3, x 3, x 3, x 3, x 3
Calf Raises, Yoke Bar – 335 x 20, x 20, x 20, x 20

Wednesday
Cambered Bar Press – 175 x 6, 225 x 3, x 3; 265 x 2, x 2, x 2, x 2, x 2, x 2, x 2; 285 x 2, x 1
Cambered Bar Hold, Flat – 265 x 1:30, x 1:30, x 1:30
Floor Press – 235 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3
Straight Arm Lat Pulldown – 70 x 10, x 8; 80 x 8, x 8

Thursday
Flat Tricep Press – 75 x 8, 75 with chains x 8, x 8; 85 with chain x 6, x 6, x 6
Standing Curls, EZ Curl Bar Wide Grip – 45 x 12, 65 x 12, 75 x 12, 85 x 12
Muscle Mace, Giant Set – 45 x 10(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 Bar Wide Grip – 85 x 12, x 12, x 12, x 12
Tricep Pushdowns, Prone Grip – 70 x 12, x 12, x 16
Preacher Curls, EZ Curl BAr Inner Grip – 85 x 12, x 12, x 12

Friday
Scheduled Day Off – Recovery

Saturday
Scheduled Day Off – Recovery

Sunday
Bench Press, Wide Grip to Chest – 135 x 6(wide grip), 135 x 6 (inside the line), 135 x 6 (narrow grip) giant set, 225 x 6, 245 x 6, 255 x 6, 265 x 5, 275 x 3, x 3; 285 x 1
Narrow Grip Incline Press – 185 x 6, 225 x 3, x 3, x, 3, x 3
Pin Press – 225 x 6, 225 x 3; 235 x 3, x 3
Viking Press – 160 x 12, 185 x 12, 185 + 30 pounds of chain completely off floor x 10, 185 + 60 lbs of chain off floor x 8
Tricep Pushdown, V shape – 55 x 12, x 15, x 12, x 10
Rack Push-ups – bodyweight x 12, x 12, x 12, x 12

Steps/Miles
Monday – 31,253 steps, 14.4 miles. Tuesday – 26,550 steps, 12.0 miles. 29,210 steps, 13.2 miles. Thursday – 26,448 steps, 12.0 miles. Friday – 26,726 steps, 12.2 miles. Saturday – 8,301 steps, 3.9 miles. Sunday – 6,718 steps, 3.2 miles. Total – 155,206 steps, 70.9 miles.