2022 Week 46 Training Log

November 14 – 20, 2022

Mark Brown

November 21, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Box Squats, Cambered Bar – 175 x 6, 265 x 6, 355 x 3, x 3; 375 x 3, x 3; 405 x 3, x 3; 415 x 3, x 3; 425 x 2, x 2, x 2
Banded Deadlift, 70 lb bands – 225 w/bands x 3, x 3, x 3, x 3; 235 w/bands x 3, x 3; 245 w/bands x 3, x 3
Calf Raises, Cambered Bar – 265 x 25, x 25, x 25, x 20
Good Mornings – 265 x 3, x 3,x 3, x 3
Barbell Rows – 225 x 3, x 3, x 3, x 3

Wednesday
Tricep Pushdowns, Warmup – 25 x 25, x 25, x 25, x 25, x 25
Dumbbell Flies, Warmup – 10 x 25, x 25, x 25 x 25
Chest Press, American Cambered Bar Inside Grip – 138 x 6, 198 x 3, x 3
Chest Press, ACB Narrow Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 2
Chest Press, ACB Normal Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3, 238 x 1
Chest Press, ACB Wide Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3; 238 x 2, x 1
Straight Arm Lat Pulldowns – 70 x 10, x 10; 80 x 8, x 8
Floor Press – 245 x 3, x 3, x 3; 255 x 3, x 3, x 3

Thursday
Unscheduled Rest Day – Recovery

Friday
Scheduled Rest Day – Recovery

Saturday
Scheduled Rest Day – Recovery

Sunday
Bench Press, Wide Grip – 135 x 6 Wide, x 6 Inside, x 6 Narrow; 225 x 6, 255 x 3, x 3; 265 x 3, x 3; 275 x 3, x 3
Incline Press, Narrow Grip – 225 x 3, x 3; 235 x 3, x 3
Seated Overhead Press, American Cambered Bar – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 3, x 3
Floor Press 245 x 3, x 3, x 3; 255 x 3, x 3, x 3
Tricep Pushdown, V shape – 70 x 12, x 12, x 12, x 12
Rack Pushups – Bodyweight x 25, x 25, x 25, x 25

Steps/Miles
Monday – 24,257 steps, 11.07 miles. Tuesday – 23,216 steps, 10.59 miles. Wednesday – 24,433 steps, 11.08 miles. Thursday – 24,355 steps, 11.02 miles. Friday – 23,567 steps, 10.81 miles. Saturday – 2,743 steps, 1.34 miles. Sunday – 6,753 steps, 3.19 miles. Total – 129,324 steps, 59.1 miles.

Notes

Already covered the notes for Tuesday’s lifting session with its own this past week, so only real note is about the chest press with the American Cambered Bar. I noticed a bit more control in the pressing movement itself so I am taking that as a sign my triceps are improving in strength and development by a small amount. The Wide grip is still the most stable and most capable of putting up the most weight but the third grip (just inside the powerlifting line) is catching up a bit.