2022 Week 44 Training Log

October 31 – November 6, 2022

Mark Brown

November 7, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Box Squats, Cambered Bar – 175 x 6, 265 x 6, 315 x 6, 335 x 3, x 3; 355 x 3, x 3; 375 x 3, x 3; 395 x 3, x 3
Deadlift, 70 lb bands – 225 w/bands x 3, x 3; 185 w/bands x 3, x 3; 195 w/bands x 3, x 3; 205 w/bands x 3, x 3, x 3, x 3; 225 w/bands x 3, x 3
Good Mornings, Cambered Bar – 225 x 6, x 6, x 6, x 6
Calf Raises, Cambered Bar – 225 x 25, x 25, x 25, x 25

Wednesday
Bench Press, Cambered Bar Narrow Grip – 175 x 6, 225 x 6, 245 x 3, x 3, x 3, x 3; 265 x 3, x 3, x 3, x 3; 275 x 1, x 2, x 1, x 1, x 1
Cambered Bar Holds, Full Length Narrow Grip – 265 x 1:00, x 1:00, x 1:00, x 1:00
Tricep Press, Cambered Bar – 85 x 8, 105 x 8
Floor Press – 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3, x 3
Straight Bar Lat Pulldown – 70 x 10, x 10; 80 x 8, x 8

Thursday
Seated Overhead Tricep Press – 55 x 15, 65 x 15, 75 x 15, 85 x 12
Standing Curls, EZ Curl Bar Wide Grip – 55 x 20, 65 x 20, 75 x 15, 85 x 12
Muscle Mace Giant Set – 50 x 10(x 8)(x 8), 55 x 10(x 8)(x 8), x 10(x 8)(x 8), 60 x 8(x 8)(x 8)
Preacher Curls, EZ Curl Bars Wide Grip – 65 x 20, 75 x 20, 85 x 15, 95 x 12
Tricep Pushdowns, Pronated Narrow Grip – 70 x 12, x 12, x 12, x 12
Standing Curls, EZ Curl Bar Narrow Grip – 95 x 12, 85 x 12, 75 x 15, 65 x 15

Friday
Scheduled Day Off – Recovery

Saturday
Scheduled Day Off – Recovery

Sunday
Bench Press, Shoulder Saver Pad – 135/no pad wide x 6, inside line x 6, narrow x 6; 245 x 6; 275 x 6, 285 x 3, x 3; 295 x 3, 305 x 2, x 2
Incline Press, Narrow Grip – 225 x 3, x 3; 235 x 3, x 3
Log Press, Strict Press – 141 x 6, 151 x 3, x 3; 161 x 3, x 3
Flat Dumbbell Press – 100 x 12, 110 x 8, 115 x 6, 120 x 4
Tricep Pushdown – 45 x 15, 50 x 15, 55 x 12, 60 x 12
Rack Push ups – Bodyweight x 12, x 12, x 12, x 12

Steps/Miles
Monday – 24,684 steps, 11.2 miles. Tuesday – 21,967 steps, 9.9 miles. Wednesday – 22,567 steps, 10.1 miles. Thursday – 20,601 steps, 9.2 miles. Friday – 22,413 steps, 10.1 miles. Saturday – 2,461 steps, 1.2 miles. Sunday – 7,131 steps, 3.4 miles. Total – 121,824 steps, 55.1 miles,

Notes

The steps and miles have been going down slightly in volume lately as work hasn’t required as many steps as the prior months. The result is slightly less pain in the feet. The left foot still feels the effect of all these steps on concrete more than the right. I know I need to get new work shoes but I just haven’t done it yet.

The food situation with work still hasn’t found a good balance yet as it remains relatively unplanned. I’ve gotta figure something out before I start using the gym as my main place of lifting.

The box squats with the cambered bar went up pretty well. the weight I ended up using felt like the best way forward in the last couple months of the year before I do a ton of volume with a straight bar after the start of 2023. I didn’t feel as fatigued in the quads this week as I did with the last 3 weeks of yoke bar, which makes sense because the cambered bar is much more of a straight bar squat than what the yoke bar produces.

The biggest change this week was banded pulls. I kind of forgot how to do them. I had a difficult time locking out, which is the whole point of them, with the belt on so I decided to do them without the belt and that made a big difference. The thickness of the Rogue belt I have made it very difficult to actually get into position.