2022 Week 39 Training Log

September 26 – October 2, 2022

Mark Brown

October 3, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Scheduled Rest Day – Recovery

Wednesday
Bench Press, Cambered Bar – 175 x 6, 225 x 3, x 3, x 3, x 3; 265 x 3, x 3, x 3, x 3; 275 x 2, x 1
Flat Holds, Cambered Bar – 265 x 1:30, 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
Straight Arm Lat Pulldowns, Straight Bar attachment – 70 x 10, x 10; 80 x 8, x 8

Thursday
Incline Tricep Press, EZ Curl Bar – 45 x 15, 65 x 12, 75 x 12, 85 x 12
Standing Curls, EZ Curl BAr Wide Grip – 45 x 12, 65 x 12, 75 x 10, 85 x 10
Muscle Mace, Giant Set – 45 x 10(x 10)(x 10), x 10(x 10)(x 10); 50 x 10(x 8)(x 8), x 10(x 8)(x 10)
Preacher Curls, EZ Curl Wide Grip – 45 x 20, 65 x 15, 85 x 12, 95 x 12
Tricep Pushdowns, Pronated Grip – 70 x 12, x 12, x 12, x 12
Preacher Curls, EZ Curl Narrow Grip – 95 x 12, 85 x 12, 65 x 20, 45 x 20
Single Arm Tricep Pushdowns, Pronated Grip R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 15(x 15), 25 x 12( x 12); L only: 20 x 12, 15 x 15, 10 x 20, 5 x 25

Friday
Scheduled Rest Day – Recovery

Saturday
Free Squats, Straight Bar – 135 x 6, 225 x 6, 315, x 3, x 3; 365 x 1, x 1, x 1, x 1; 385 x 1, x 1, x 1, x 1, 495 x 1, 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
Barbell Rows – 225 x 3, x 3, x 3, x 3
Calf Raises, Straight Bar – 225 x 20, x 20, x 20, x 20
Leg Extensions – 110 x 8, 130 x 8, 150 x 8, 170 x 8

Sunday
Bench Press, Chains 45 lbs added to weight – 135 x 6 wide, x 6 inside, x 6 narrow; 225 x 6, 245 w/chain x 3, x 3; 255 w/ chain x 3, x 3
Narrow Grip Incline Press – 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 3, x 2, x 1
Dumbbell Press – 100 x 12, 110 x 8, 115 x 5, 120 x 4
Tricep Pushdown, V Shape attachment – 45 x 12, x 12, x 12, x 12
Rack Pushups – bodyweight x 12, x 12, x 12, x 12

Steps/Miles
Monday – 28,938 steps, 12.9 miles. Tuesday – 25,452 steps, 11.5 miles. Wednesday – 26,198 steps. 11.8 miles. Thursday – 23,157 steps, 10.5 miles. Friday – 24,689 steps, 11.2 miles. Saturday – 6,722 steps, 3.1 miles. Sunday – 6,621 steps, 3.3 miles. Total – 141,777 steps, 64.,3 miles.

Notes

Changing the squat/deadlift action to Saturday from Tuesday didn’t change much from the previous week. That is probably due to the fact that I didn’t change much about prep for it. The reps got done and still felt a bit heavy. My legs feel like they need a day or so more recovery to do anything with them in the gym. The singles are easier to recover from than what I normally do. Doing singles work on squat and deadlift has shown me what I need to do in the garage before the inevitable switch to the gym in January for a few months.

I noticed my Evolution Athletics 3x sleeves are getting harder to pull off at the end of the session which means my biceps and triceps are showing progress in the muscular development area. I am feeling and seeing the signs of weight loss without getting on the scale. I am firmly back in the 5th hole on the hard powerlifting belt I use for lifting.