2022 Week 37 Training Log

September 12 – 18, 2022

Mark Brown

September 19, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Free Squats, Cambered Bar – 175 x 6, 265 x 6, 355 x 3, x 3, x 3, x 3; 375 x 3, x 3, x 3, x 3
Banded Pin Pulls, Weight Plus 70 lb bands – 245 x 6, 275 x 6, 295 x 6, 315 x 6, 325 x 3, x 3
Calf Raises, Cambered Bar – 225 x 25, x 25, x 25, x 25
Good Mornings, Cambered Bar – 175 x 6, 195 x 6, 215 x 6, 225 x 6

Wednesday
Tricep Pushdown, V attachment 45 x 12. x 12. x 12 x 12
Straight Arm Lat Pulldown, V attachment – 45 x 8, x 8, 8
Bench Press, Cambered Bar – 175 x 6, 225 x 6, 265 x 3, x 3, x 3, x 3; 275 x 2
Holds, Cambered Bar – 265 x 1:30, x 1:30, x 1:30
Floor Press – 235 x 3, x 3, x 6; 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3, x 3
Straight Arm Lat Pulldown, Shoulder Width – 70 x 8, x 8; 80 x 8, x 8

Thursday
Skullcrushers, EZ Curl Bar – 45 x 15, 65 x 15, 75 x 15, 85 x 12
Standing Curls, EZ Curl Bar Outer then Inner grip superset – 45 x 12(x 12), 65 x 12(x 12), 75 x 10(x 12), 85 x 8(x 10)
Muscle Mace Giant Set – 45 x 10(x 8)(x 8), x 10(x 8)(x 10); 50 x 10(x 8)(x 10), x 10(x 8)(x 10)
Preacher Curls, EZ Curl BAr Outer grip – 45 x 15, 65 x 15, 85 x 15, 95 x 12
Tricep Pushdown, Pronated Grip – 70 x 12, x 12, x 12, x 12

Friday
Scheduled Day Off – Recovery

Saturday
Scheduled Day Off- Recovery

Sunday
Bench Press, Chains 45 lbs added at top – 135 x 6 Wide, x 6 Inside, x 6 Narrow superset no chains, 225 x 6 No chains, 225 w/chain x 6, 245 w/chain x 3, x 3; 255 w/chain x 3, x 3; 265 w/chain x 3
Narrow Grip Incline Press – 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 12, 110 x 7, 115 x 5
Rack Pushups – Bodyweight x 12, x 12, x 12, x 12
Single Arm Tricep Pushdown, R then L – 15 x 10(x 10), x 10(x 10), x 10(x 10)

Steps/Miles
Monday – 27,363 steps, 12.5 miles. Tuesday – 26,455 steps, 12.0 miles Wednesday – 23,784 steps, 10.7 miles. Thursday – 24,730 steps, 11.1 miles. Friday – 24,827 steps, 11.3 miles. Saturday – 5,024 steps, 2.6 miles. Sunday – 7,015 steps, 3.3 miles.

Notes

Chained bench press on Sunday was encouraging. I can definitely feel some improvement from the last time I did it 9-12 weeks ago. The presses at the upper end were much smoother and more powerful. The 265 pounds bare weight with the chain equals about 310 at the time and 300-305 at the bottom so clear progress has been made. I still think I can get 315 by the end of the year if I keep lifting as I am.

The 3 week wave on the lower body and back ended well. I was quite content with my free squats with the cambered bar. I felt it was important to get in some of them into the program with doing heavily only box squats lately. The banded pin pulls surprised me with how much I could lift in terms of weight. I stayed with the 70 pound band (the green one) for all the sets because I wanted to make the most out of the lift and I know the 100 pound ones rip the bar out of my hand too easily.