2022 Week 41 Training Log

October 10 – 16, 2022

Mark Brown

October 17, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Unscheduled Rest Day – Back Tightness

Wednesday
Free Box Squat, Yoke Bar – 155 x 6, 245 x 6, 315 x 3, x 3; 335 x 3, x 3, x 3; 345 x 3, x 3, x 3; 355 x 3, x 3
Assisted Box Squat, Yoke Bar – 385 x 6, 405 x 3, x 3
Block Pulls, 12 inch – 365 x 3, x 3; 385 x 3, x 3; 405 x 2, x 2, x 1
Calf Raises, Yoke Bar – 335 x 20, x 20, x 20, x 20
Good Mornings, Yoke Bar – 155 x 6, 175 x 3, x 3

Thursday
Chest Press, American Cambered Bar Inner Grip – 138 x 6, 198 x 3, x 3, x 3
Chest Press, ACB Narrow Grip – 138 x 6, 198 x 3, x 3, 218 x 3, x 3
Chest Press, ACB Ring Grip – 138 x 6, 198 x 3, x 3; 218 x 3 x 3; 228 x 3, x 3; 238 x 3, x 3
Chest Press, ACB Outside Grip – 138 x 6, 198 x 3, x 3, 218 x 3, x 3; 228 x 3, x 3; 238 x 3, x 3
Flat Dumbbell Press – 100 x 9, 110 x 6, 115 x 4
Straight Arm Lat Pulldown – 70 x 10, x 10; 80 x 8, x 8
Tricep Pushdown, Pronated Grip – 70 x 12, x 8; 80 x 8, x 8

Friday
Unscheduled Day Off – Tired

Saturday
Unscheduled Day Off – Rest, Golfed

Sunday
Bench Press, Bands – 185 w/70 lb bands x 6, 205 w/70s x 6, 225 w/70s x 3, x 3; 205 w/100 lb bands x 5, 225 w/100s x 3, x 3
Incline Press, Narrow Grip – 225 x 3, x 3, x 3, x 3, x 3
Standing Overhead Press, Straight Bar – 135 x 3, x 3; 145 x 3, x 3; 155 x 1, x 1, x 1, x 1, x 1, x 1
Floor Press – 145 x 3, x 3, x 3, x 3; 155 x 3, x 3, x 3, x 3

Steps/Miles
Monday – 28,329 steps, 12.8 miles. Tuesday – 25,024 steps, 11.3 miles. Wednesday – 23,388 steps, 10.5 miles. Thursday – 25,913 steps, 11.6 miles. Friday – 26,474 steps, 11.9 miles. Saturday – 9,539 steps, 4.4 miles. Sunday – 4,892 steps, 2.2 miles. Total – 143,559 steps, 64.7 miles.

Notes

Plan was to get 5 sessions of lifting in. Failed to do that because I didn’t prep well enough on Tuesday to squat and deadlift Tuesday. That pushes it to Wednesday and pressing to Thursday. I could have lifted arms on Friday but my typical Friday tired hit. It wasn’t until after I golfed on Saturday that my legs were ready enough to train. Plus, a bit of a lack of sleep caught up and I didn’t end up doing much of anything after 2 pm. This week will be different.

Wednesday’s squat and pull session was off the charts hard. My legs were screwed until halfway through Saturday. 2 squat sessions in 3 weeks was clearly not enough stimulation for what I had been doing. Tuesday should be better.