November 7 – November 13, 2022
Mark Brown
November 14, 2022
Monday
Scheduled Rest Day – Recovery
Tuesday
Box Squats, Cambered Bar – 175 x 5, 265 x 6, 355 x 3, x 3; 375 x 3, x 3; 395 x 3, x 3; 405 x 3, x 3; 415 x 3, x 3; 425 x 3, x 3
Banded Floor Pulls, 70 lb bands – 205 w/bands x 3, x 3; 215 w/bands x 3, x 3; 225 w/bands x 3, x 3; 235 w/bands x 3, x 3
Calf Raises. Cambered Bar – 225 x 25, x 25, x 25, x 25
Good Mornings, Cambered Bar – 225 x 3, x 3, x 3, x 3, x 3, x 3
Wednesday
Bench Press, Narrow Grip Cambered Bar – 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 1, x 1
Holds, Cambered Bar – 265 x 1:00, x 1:00, x 1:00, x 1:00
Floor Press – 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3, x 3; 265 x 3, x 3
Straight Arm Lat Pulldowns – 70 x 10, x 10; 80 x 8, x 8; 90 x 3
Thursday
Unscheduled Rest Day – Weather/Unplanned
Friday
Unscheduled Rest Day – Didn’t make up Thursday
Saturday
Unscheduled Day Off – Recovery
Sunday
Warm up , Dumbbell Fly – 30 x 25, x 25, 25 x 25, x 25
Warm up, Tricep Pushdown – 25 x 25, x 25, x 25. x 25
Bench Press, Shoulder Saver Pad – 135 w/out pad x 6 wide grip, x 6 Inside the line x 6, x 6 Narrow Grip, 245 x 6, 275 x 3, x 3; 285 x 2, x 1, x 1, x 2; 275 x 3, x 3
Incline Press, Narrow Grip – 225 x 3, x 3, x 3, x 3, x 3, x 3
Log Press 141 x 3, x 3; 151 x 3, x 3; 161 x 3, x 2
Flat Dumbbell Press – 100 x 10, 110 x 7, 115 x 4
Steps/Miles
Monday – 22,299 steps, 10.1 miles. Tuesday – 22,474 steps, 10.1 miles. Wednesday – 23,343 steps, 10.5 miles. Thursday – 20,818 steps, 9.5 miles. Friday – 22,460 steps, 10.3 miles. Saturday – 1,030 steps, .4 miles. Sunday – 5,882 steps, 2.7 miles. Total – 118,306 steps, 53.6 miles.
Notes
Cambered Bar Box Squats felt great this week. I felt like there was a lot in the tank Tuesday. As I kept doing sets I could feel the the reps getting smoother and more stable. I heavier weight was the more I felt in control. Core felt really tight on the heavier reps. I think I could have lifted 235 for at least 2 sets of 2.
This was the last week of the wave of narrow grip cambered bar press. It was definitely worth doing. Each week got smoother. The combination of the the cambered bar and a narrow grip was different from the standard grip, which is doubles as the max width grip, made it feel a bit different. I noticed I had a little less control of the bar than when pressing with a wider grip.
The decision to do 1 minute holds instead of 1:30 was a good one. The difference in the duration of the lift was significant. I didn’t feel as much muscle contraction in the chest this time as I did before. I need to go for longer than 1 minute to get the effect I am after.
Floor Press continues to get smoother at 255. It’s just right amount of effort needed to do the lift for the amount of reps I am after and technical improvement. 265 is doable for 3 but I have too arch heavy and press my upper back into the floor to complete the lift. That has merits. Perhaps time to start floor press at 255.
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