2023 Week 8 Training Log

February 20 – 26, 2023

Mark Brown

February 27, 2023

Monday
Scheduled rest day – recovery

Tuesday
Free squats, straight bar no knee sleeves – 135 x 6, 225 x 6, 315 x 3, x 3; 345 x 3, x 3; 365 x 3, x 3
Straight leg deadlift – 315 x 3, x 3, x 3, x 3, x 3
Bent over barbell rows – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Calf raises, seated leg press machine – 140kg x 40, 150kg x 30, 160kg x 25, 170kg x 20
Abductor, machine – 295 x 50, x 50
Leg extensions – 115 x 12, 145 x 10, 175 x 10, 205 x 8

Wednesday
Unscheduled rest day – weather

Thursday
Flat dumbbell press – 105 x 10, 110 x 10, 115 x 7, 120 x 5, 125 x 4
Flay tricep press, long dumbbell – 55 x 12, 75 x 12, x 12, x 10
Seated overhead press, dumbbells – 50 x 12, 55 x 12, 60 x 12, 65 x 8
Floor press, straight bar – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Flies, pec deck machine – 165 x 12, 180 x 12, 195 x 12, 210 x 10
Seated tricep extensions, machine – 90 x 15, 100 x 12, 110 x 12, 130 x 12

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – extended recovery

Saturday
Cleans, singles – 135 x 5, 155 x 5
Clean and push press – 135 x 6, 155 x 5
Sled push, 37 feet high push followed by low push lap – 240 x 4, 320 x 4, 420 x 4
Leg press, low outside placement – 478 x 15, 568 x 15, 658 x 15, 748 x 15
Preacher curls, dumbbells L then R – 35 x 15(x15), 40 x 15(x 15), 45 x 15(x 15)
Calf raises, seated leg press machine – 150kg x 40, 160kg x 30, 170kg x 25, 180kg x 20
Abductor, machine – 295 x 50, x 50
Flat leg curls, machine – 65 x 12, 80 x 8

Sunday
Bench press, shoulder saver pad – 135 x 12(no pad), 225 x 6, 275 x 5, 285 x 3, x 3; 295 x 2, x 2
Incline press – 205 x 6, 225 x 3, 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
Tricep pushdowns, pronated grip – 70 x 12, x 12, x 12, x 12
Straight arm lat pulldowns – 70 x 10, x 10; 80 x 8, x 8

Steps/miles
Monday – 22,514 steps, 10.32 miles. Tuesday – 22,183, 9.99 miles. Wednesday 20,616 steps, 9.46 miles. Thursday – 20,329 steps, 9.11 miles. Friday – 22,158 steps, 10.28 miles. Saturday – 9,896 steps, 5.07 miles Sunday – 8,068 steps, 3.82 miles. Total (Through Saturday) – 125,764 steps, 58.05 miles.