2022 Week 38 Training Log

September 19 – 25, 2022

Mark Brown

September 26,2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Free Squat, Straight Bar – 135 x 3, x 3; 225 x 3, x 3; 315 x 3, x 3; 365 x 1, x 1; 405 x 1, x 1, x 1; 385 x 1, x 1, x 1
Deadlift, from Floor – 365 x 1, x 1, x 1, x 1; 385 x 1, x 1, x 1, x 1
Calf Raises, R then L – Bodyweight holding handles – x 25(x 25), x 25(x 25), x 25(x 25), x 25(x 25)
Barbell Rows – 225 x 3, x 3, x 3, x 3, x 3, x 3
Leg Extensions – 110 x 8, 130 x 8, 150 x 8, 170 x 8

Wednesday
Bench Press, Cambered Bar – 175 x 6, 225 x 3, x 3, x 3 , x 3; 265 x 3, x 3, x3, x 3; 275 x 3, x 2, x 2, x 2
Holds, Cambered Bar – 265 x 1:30, x 1:30, x 1:30
Floor Press – 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3, x 3; 265 x 3
Straight Arm Lat Pulldowns – 70 x 8, x 8; 80 x 8, x 8; 90 x 6, x 6
Tricep Pushdowns, V shape attachment – 70 x 12, x 12, x 12, x 12

Thursday
Incline Tricep Overhead Press, EZ Curl bar – 45 x 15, 65 x 12, 75 x 12, 85 x 12
Standing Curls, EZ Curl Bar, Wide Grip then Narrow – 45 x 12(x 12), 65 x 12(x 12), 75 x 12(x 12), 85 x 10(x 12)
Muscle Mace, Gian Set – 45 x 10(x 8)(x 8), x 10(x 8)(x 8); 50 x 10(x 8)(x 8), x 10(x 10)(x 10)
Preacher Curls, Wide Grip – 45 x 20, 65 x 15, 85 x 15, 95 x 12
Tricep Pushdowns – 70 x 12, x 12, x 12
Preacher Curls. Narrow Grip – 45 x 20, 95 x 12, 85 x 12, 65 x 15
Tricep Pushdowns, Single Arm R then L – 10 x 15(x 15), 15 x 15(x 15), 20 x 12(x 12), 25 x 12(x 12); L only – 20 x 12, 15 x 12, 10 x 20

Friday
Scheduled Off Day – Recovery

Saturday
Scheduled Off Day – Recovery

Sunday
Bench Press, Chains 45 extra pounds at the top Ring finger on the mark Grip – 135 x 6, 225 x 6, 225 w/chain x 6, 245 w/chain x 3, x 3; 255 w/chain x 3, x 3; 265 w/chain x 2 (failed on 3rd rep)
Narrow Grip Incline Press – 225 x 3, 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 3
Flat Dumbbell Press – 100 x 10, 110 x 6, 115 x 4
Tricep Pushdowns, V Attachment – 45 x 12, x 12, x 12, x 12, x 12
Rack Pushups – Bodyweight x 12, x 12, x 12, x 12, x 12

Steps/Miles
Monday – 26,465 steps, 12.1 miles. Tuesday – 26,146 steps, 11.8 miles. Wednesday – 25,231 steps, 11.4 miles. Thursday – 22,785 steps, 10.3 miles. Friday – 28,298 steps, 13.1 miles. Saturday – 4,218 steps, 2.1 miles. Sunday – 5,733 steps, 2.6 miles. Total – 138,906 steps, 63.4 miles.

Notes

The first week of heavy singles on squat and deadlifts felt heavier than I expected. I believe it had to do with the fact that I hadn’t eaten much during the day. That isn’t anything new. For the last 4 weeks, I haven’t been eating much at work. Just enough to get through the day at work. Week 39 will be different because of this.

Wednesday’s pressing session went very well. I can definitely feel a big difference from 3 weeks ago when I was doing the same lifts. The floor press definitely felt a big step in the right direction. The cambered bar holds are still difficult. I don’t see them ever getting easy.