2022 Week 43 Training Log

October 24 – 30, 2022

Mark Brown

October 31, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Free Box Squat, SS 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; 355 x 2, x 2
Assisted Box Squat, Yoke Bar – 385 x 6, 405 x 3, x 3; 415 x 3, x 3
Calf Raises, Yoke Bar – 385 x 20, 405 x 20, 405 x 20, 415 x 15
Good Mornings, Yoke Bar – 155 x 6, 165 x 6, 175 x 3, x 3
Leg Extensions – 110 x 8, 130 x 8, 150 x 8, 170 x 8

Wednesday
Narrow Grip Bench Press, Cambered Bar – 175 x 6, 225 x 6, 245 x 3, x 3, x 3, x 3; 265 x 2, x 2, x 2, x 2, x 2, x 2, x 2, x 2
Narrow Grip Holds , Cambered Bar – 265 x 1:00, x 1:00, x 1:00, x 1:00
Flat Dumbbell Press – 100 x 11, 110 x 8, 115 x 6
Straight Arm Lat Pulldowns – 70 x 10, x 10; 80 x 8, x 8
Tricep Pushdowns, Pronated Grip – 70 x 12, x 10; 80 x 10, x 10
Rack Pushups – Bodyweight x 12, x 12, x 12, x 12
Side Laterals – 10 x 12, 15 x 12, 20 x 12

Thursday
Skullcrushers, EZ Curl Bar – 55 x 15, 65 x 12, 75 x 12, 85 x 12
Standing Curls, Wide Grip EZ Curl Bar – 55 x 12, 65 x 12, 75 x 12, 85 x 12
Preacher Curls, EZ Curl Bar Wide Grip – 55 x 20, 75 x 20, 85 x 20, 95 x 12
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 Narrow Grip – 95 x 12, 85 x 12, 75 x 15, 65 x 20
Single Arm Tricep Pulldowns, Pronated Grip R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 20(x 20), 25 x 20(x 20) L only: 20 x 15, 15 x 15, 10 x 20, 5 x 25

Friday
Scheduled Rest Day – Recovery

Saturday
Block Pulls, 12 inches – 225 x 6, 315 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 2, x 2, x 2
Barbell Rows – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Goblet Squat, Dumbbells – 95 x 10, 100 x 10, 110 x 8, 115 x 8

Sunday
2 Board Press, Shoulder Saver Pad unless noted otherwise- 135 w/no pad x 6, wide x 6 inside the line, x 6 narrow grip; 225 x 6, 275 x 6, 285 x 3, x 3, 295 x 3, x 3
Incline Press, Narrow Grip – 225 x 3, x 3; 235 x 3, x 3, x 3
Log Press – 141 x 3, x 3; 151 x 3, x 3; 161 x 3, x 3
Flat Dumbbell Press – 100 x 10, 110 x 8, 115 x 6

Steps/Miles
Monday – 24,682 steps, 11.2 miles. Tuesday – 23,217 steps, 10.5. Wednesday – 23,692 steps, 10.8 miles. Thursday – 22.592 steps, 10.2 miles. Friday – 24,461 steps, 11.0 miles. Saturday – 4,557 steps, 2.1 miles. Sunday – 5,540 steps, 2.6 miles. Total – 128,741 steps, 58.4 miles.

Notes

Separated the squats from the pulls this week after about the 12th set of squats this week. I felt my legs legs really starting to reach the overload point. I never mind going through it and destroying my legs but the decision was based on time and it allowed me to do a bit of an experiment. My legs were still fried until Friday. I did about 17 sets of squat all told Tuesday. I found the pulls most effected my hamstrings. I feel good to go for Tuesday’s set of squats and deadlifts. The experiment showed me that my strategy of pulling after squats is best for me. I did like getting to lift 5 days this week, so I will just have to figure something out for Saturday and get to doing it. The last few weeks of squats and pulls have resulted in not being recovered until Friday or so.

Log press felt heavier than I remember it. It could be the pulls from Saturday evening, as I did only have about 16 hours of recovery time, or just not having done them in at least 9 weeks. 161 pounds is the top of my range for the lift so it could be that as well. The sets at 141 and 151 went up pretty smoothly. I might have to include it more in future plans to maintain skill in it.