2022 Week 50 Training Log

December 12 – 18, 2022

Mark Brown

December 19, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Free Box Squat, Yoke Bar – 155 x 6, 255 x 6, 335 x 3, x 3, x 3; 355 x 3, x 3, x 3; 375 x 3, x 3; 385 x 3, x 3
Assisted Box Squat, Yoke Bar – 405 x 3, x 3 x 3, x 3
Calf Raises, Yoke BAr – 335 x 20, x 20, x 20, x 20
Straight Leg Deadlifts – 275 x 3, x 3; 315 x 3, x 3, x 3, x 3
Barbell Rows – 225 x 3, x 3, x 3, x 3, x 3, x 3

Wednesday
Bench Press, Ring Finger on Line – 135 x 6, 225 x 3, x 3; 225 w/chain x 3, x 3; 235 w/chain x 3, x 3; 245 w/chain x 3, x 3; 255 w/chain x 2, x 1, x 1, x 1
Tricep Pushdown, V shape attachment – 45 x 12, x 12, x 12, x 12
Forward Facing Tricep Extension, V Shape attachment – 55 x 10, x 12, x 10, x 10
Floor Press – 245 x 3, x 3, x 3, x 3, x 3, x 3
Straight Arm Lat Pulldown, Narrow Pronated Grip – 70 x 10, x 10; 80 x 8, x 8

Thursday
Unscheduled Rest Day – Snowstorm

Friday
Unscheduled Rest Day – Failed to make up Thursday

Saturday
Scheduled Rest Day – Extended Recovery

Sunday
Bench Press, Narrow Grip – 135 x 6, 225 x 6, 245 x 3, x 3; 255 x 3, x 3; 265 x 3, x 3
Standing Overhead Press, Straight Bar – 135 x 3, x 3, x 3; 145 x 3, x 3, x 3
Flat Dumbbell Press – 105 x 8, 110 x 7, 115 x 6, 120 x 5, 125 x 3
Seated Overhead Dumbbell Press – 50 x 12, 55 x 12, 60 x 10, 65 x 8
Cable Crossovers – 35 x 12, 50 x 12, 57.5 x 10
Straight Arm Lat Pulldowns – 72.5 x 10, x 10; 80 x 8, x 8; 87.5 x 8, x 8
Tricep Extensions, Machine – 80 x 12, 90 x 12, 110 x 12, 120 x 10

Steps./Miles
Monday – 20,535 steps, 9.37 miles. Tuesday – 22,714 steps, 10.49 miles. Wednesday – 18,988 steps, 8.7 miles. Thursday – 19,638 steps, 9.0 miles. Friday – 20,912 steps, 9.43 miles. Saturday – 4,103 steps, 1.95 miles. Sunday – 5,903 steps, 2.64 miles. Total – 112,793 steps, 51.58 miles.

Notes

Tuesday squat session was the best of this 3 week wave of yoke bar. The reps at 385 felt good and steady for the most part. The reps at 425 on assisted squat were a bit too heavy. The yoke bar just puts so much pressure on he back on the neck. The straight leg deadlift wave was illuminating in regards to other variations of deadlifts I do. The sumo deadlift puts more emphasis on back than straight leg, though the knees themselves barely bend as well. Something to look at going forward.

Weather struck again this week. Thursday was a mess on so I made sure to get what I needed done early in the week. Pete didn’t lift on Sunday so I took it to the gym because I didn’t feel like bundling up today, The left wrist is improving in terms of range of motion. The narrow grip bench press didn’t aggravate it. I could feel a discomfort in the flat dumbbell press but it didn’t hinder movement. I feel the garage the offers more pressing options but the gym works as a decent break when the weather gets too cold.