2022 Week 42 Training Log

October 17 – 23, 2022

Mark Brown

October 23, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Box Squat, Yoke Bar – 155 x 6, 245 x 6, 335 x 3, x 3, x 3, x 3; 345 x 3, x 3, x 3, x 3
Block Pulls, 12 inch – 365 x 3, x 3; 385 x 3, x 3; 405 x 3, x 3; 415 x 2
Calf Raises – 335 x 20, x 20, x 20, x 20
Good Mornings, Yoke Bar – 155 x 6, 175 x 3, x 3

Wednesday
Chest Press, American Cambered Bar Inside Grip – 138 x 6, 198 x 3, x 3; 218 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 2, x 3
Chest Press, ACB Outside – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3; 238 x 3, x 3; 248 x 3, x 3
Flat Dumbbell Press – 100 x 8, 110 x 6, 115 x 5
Straight Arm Lat Pulldowns – 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 8
Standing Curls, EZ Curl Bar Wide Grip – 45 x 15, 65 x 12, 75 x 12, 85 x 10
Muscle Mace Giant Set – 50 x 10(x 8)(x 8), x 10(x 8)(x 8), 55 x 10(x 8)(x 8), x 10(x 8)(x 8)
Preacher Curls, EZ Curl Bar Wide Grip, 45 x 20, 65 x 20, 85 x 15, 95 x 12
Tricep Pushdowns, Pronated Grip – 70 x 15, x 12, x 12, x 12
Preacher Curls, EZ Curl Bar Narrow Grip – 95 x 12, 85 x 12, 65 x 20
Single Arm Tricep Pushdowns, Pronated Grip R then L – 10 x 20(x 20), 15 x 15(x 15), 20 x 12(x 12), 25 x 12(x 12); L only: 20 x 12, 15 x 15, 10 x 15, 5 x 25

Friday
Scheduled Rest Day – Recovery

Saturday
Scheduled Rest Day – Recovery

Sunday
Bench Press, Bands – 135 x 6 wide, x 6 inside line, x 6, narrow giant set; 205 w/70 lb bands x 6, 225 w/70 x 6, 235 w/70 x 3, x 3; 205 w/100 lb bands x 5, 225 w/100 x 3, x 3
Incline Press, Narrow Grip – 225 x 3, x 3, x 3; 235 x 3, x 3
Standing Overhead Press, Straight Bar – 135 x 3, x 3; 145 x 3 x 3; 155 x 3, x 3; 165 x 1, x 1, x 1, x 1
Floor Press – 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3

Steps/Miles
Monday – 27,668 steps, 12.6 miles. Tuesday – 24,571 steps, 11.2 miles. Wednesday – 25,572 steps, 11.4 miles. Thursday – 24,741 steps, 11.2 miles. Friday – 25,628 steps, 11.5 miles. Saturday – 2,636 steps, 1.3 miles. Sunday – 3,693 steps, 1.7 miles. Total – 134,509 steps, 60.9 miles.

Notes

Once again failed to get to the gym Saturday. I’ve just been far more interested in getting rest on Saturday than lifting. The weekdays far more stressful physically and mentally than they need to be. It is clearly effecting my desire to lift on Saturday. The effect isn’t all that bad because I am allowed some more recovery time for myself in the process. Something to work on.

Sunday’s pressing felt great and some good progress has been made over the last 3 weeks of banded presses and straight bar overhead press. Both lifts got smoother over the 3 weeks, even strict pressing 165 overhead multiple times I can feel the strength increase much more with the bands, which have really kicked my ass in the past.

Tuesday’s squat and pull session was better for the latter than the former, perhaps because I didn’t murder my legs on the squat before doing the 12 inch pulls. It could also be because I had a week under my belt of doing a heavier volume of squat again for the first time in a few weeks. I am always happy to give the Yoke bar a 3 week rest. It’s such an ass kicker.