2022 Week 52 Training Log

December 26, 2022 – January 1, 2023

Mark Brown

January 2, 2022

Monday
Scheduled Day Off – Getting Back on Schedule

Tuesday
Free Box Squat, Cambered Bar – 175 x 6, 265 x 6, 355 x 3, x 3, x 3; 375 x 3, x 3; 395 x 3, x 3
Good Mornings, Cambered Bar – 265 x 3, x 3, x 3, x 3
Leg Extensions – 110 x 12, 130 x 10, 150 x 10, 170 x 10
Calf Raises, Cambered Bar No Assistance – 265 x 20, x 20, x 20, x 20

Wednesday
Bench Press, Cambered Bar – 175 x 6, 225 x 3, x 3; 245 x 3, x 3; 255 x 3, x 3
Holds, Cambered Bar – 255 x 1:00, x 1:00, x 1:00, x 1:00
Tricep Pushdowns, V Shape Attachment – 45 x 12, x 12, x 12, x 12
Floor Press – 245 x 3, x 3, x 3, x 3
Straight Arm Lat Pulldowns – 70 x 10, x 10; 80 x 8, x 8

Thursday
Scheduled Day Off – Recovery

Friday
Scheduled Day Off – Recovery

Saturday
Deadlift, From Floor – 135 x 6, 225 x 6, 315 x 3, x 3; 365 x 1, x 1, x 1; 385 x 1, x 1, x 1
Barbell Rows – 225 x 3, x 3, x 3, x 3
Front Squat, Straight Bar – 135 x 3, x 3, x 3, x 3
Hip Thrusts, Barbell – 135 x 12, 245 x 8, x 8, x 8
Calf Raises, Seated Leg Press Machine – 160 kg x 30, x 25, x 25, x 15

Sunday
Unscheduled Day Off – Relaxed

Steps/Miles
Monday – 24,172 steps, 10.95 miles. Tuesday – 21,834 steps, 9.94 miles. Wednesday – 20,768 steps, 9.36 miles. Thursday – 22,310 steps, 10.10 miles. Friday – 15,985 steps, 7.44 miles. Saturday – 6,102 steps, 2.88 miles. Sunday – 7,893 steps, 4.48 miles. Total – 119,064 steps, 55.15 miles.