2022 Week 49 Training Log

December 5 – 11, 2022

Mark Brown

December 12, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Free Box Squat 155 x x 6, 245 x 6, 335 x 3, x 3, x 3; 355 x 3, x 3, x 3; 375 x 2, x 2
Assisted Box Squat – 385 x 3, x 3; 405 x 3, x 3, x 3, x 3; 415 x 3, x 3; 425 x 2, x 2
Calf Raises – 335 x 20, x 20, x 20, x 20
Straight Leg Deadlift – 275 x 3, x 3; 295 x 3, x 3; 315 x 3, x 3, x 3, x 3

Wednesday
Bench Press, Wide Grip – 135 x 6 wide, x 6 inside the line, x 6 narrow; 225 x 3, x 3, x 3; 245 x 3, x 3, x 3; 255 x 3, x 3
Pin Press, Ring Finger on the Line – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3
Seated Overhead Press, American Cambered Bar 3rd Grip – 128 x 3, 138 x 3, 148 x 3, 158 x 3
Seated Overhead Press, ACB Outside Grip – 128 x 3, 138 x 3, 148 x 3, 158 x 3
Floor Press – 245 x 3, x 3, x 3, x 3
Straight Arm Lat Pulldown, Narrow Grip – 70 x 10, x 10; 80 x 8, x 8

Thursday
Unscheduled Rest day – extra recovery needed

Friday
Scheduled Rest Day – Didn’t make up Thursday

Saturday
Scheduled Rest Day – Recovery

Sunday
Chest Press, American Cambered Bar Inner Grip – 138 x 6, 198 x 3, 208 x 3, 218 x 2
Chest Press, ACB Narrow Grip – 138 x 6, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Chest Press, ACB Third Grip – 138 x 6, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Chest Press, ACB Outer Grip – 138 x 6, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Flat Tricep Press, Fat Bar – 75 x 12, 75 w/chains x 12, 85 w/chains x 8, 95 w/ chain x 8
Flat Dumbbell Press – 100 x 7, 110 x 5, 95 x 8, 85 x 8
Tricep Pulldowns – 70 x 12, x 12, x 12, x 12
Straight Arm Lat Pulldown, Shoulder Length Grip – 70 x 10, x 10; 80 x 8, x 8
Dumbbell Flies – 20 x 12, 35 x 12, 40 x 12, 45 x 12

Steps/Miles
Monday – 20,996 steps, 9.5 miles. Tuesday – 24,432 steps, 11.1 miles. Wednesday – 21,989 steps, 10 miles. Thursday – 19,169 steps, 8.68 miles. Friday – 20,021 steps, 9.17 miles. Saturday – 3,979 steps, 2.09 miles. Sunday – 6,413 steps, 3.14 miles Total – 116,999 steps, 53.68 miles.

Notes

I am in a bit of a maintenance phase of lifting it feels like. The left wrist has hindered some accessory work, but I can work around it with dumbbells and other unilateral work.Narrow move pressing movements are definitely hindered and uncomfortable now. Have stayed away from them.