2023 Week 9 Training Log

February 27 – March 5, 2023

Mark Brown

March 6, 2023

Monday
Scheduled rest day – recovery

Tuesday
Free squat, straight bar no belt – 135 x 6, 225 x 6, 315 x 3, x 3, x 3, x 3; 345 x 3, x 3, x 3, x 3
Straight leg deadlift – 315 x 3, 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
Abductor, machine – 295 x 50, x 50, x 50
Calf raises, seated leg press machine – 150kg x 40, 160kg x 30, 170kg x 25, 180kg x 20

Wednesday
Chest press, American cambered bar inner grip – 88 x 6, 128 x 3, x 3; 198 x 3, 208 x 3
Chest press, ACB narrow grip – 88 x 6, 128 x 3, x 3; 198 x 3, 208 x 3, 218 x 3, x 3
Chest press, ACB inside grip – 88 x 6, 128 x 3, x 3; 198 x 3, 208 x 3, 218 x 3, x 3; 228 x 3 x 3
Chest press, ACB butter grip – 88 x 6, 128 x 3, x 3; 198 x 3, 208 x 3, 218 x 3, x 3; 228 x 3 x 3
Incline dumbbell fly and narrow chest press, superset – 30 x 12( x 8), 35 x 12( x 8), 40 x 12(x 8), 45 x 12(x 6)
Muscle mace giant set, superset with fly/press – 50 x 10(x 8)(x 8), 55 x 10(x 8)(x 8), 60 x 10(x 8)(x 8), 65 x 10(x 8)( x 8)
Flat tricep extension, dumbbell R then L – 15 x 12( x 12), 25 x 12(x 12), 30 x 8(x 8)

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – 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
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 12, 95 x 8
Leg Extensions – 115 x 12, 145 x 12, 175 x 8
Stair Climber Machine – 10 minutes

Sunday
Scheduled rest day – recovery

Steps/miles
Monday – 25,420 steps, 11.69 miles. Tuesday – 19,383 steps, 8.76 miles. Wednesday – 21,597 steps, 9.77 miles. Thursday – 22,299 steps, 10.22 miles. Friday – 23,355 steps, 10.79 miles. Saturday – 6,537 steps, 3.28 miles. Sunday – 4,518 steps, 2.35 miles. Total – 123,109 steps, 56.86 miles.