2023 Week 13 Training Log

March 26 – April 2, 2023

Mark Brown

April 3, 2023

Monday
Scheduled rest day – recovery

Tuesday
Box squat, cambered bar – 175 x 12, 265 x 12, 315 x 6, x 6, 355 x 6, x 6, 395 x 3, x 3, x 3
Hex bar deadlift, 12 inch pull – 290 x 6, 340 x 3, x 3, x 3; 390 x 3, x 3, x 3
Good mornings, cambered bar – 175 x 8, 225 x 6, x 6
Call raises – 225 x 20, x 25, x25, x25
Leg extensions, machine – 110 x 12, 130 x 12, 150 x 12, 170 x 12

Wednesday
Chest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3
Chest press, ACB narrow grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Chest press, ACB third grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Chest press, ACB outer grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Seated overhead press, ACB – 128 x 3, x 3; 138 x 3, x 3; 148 x 3, x 3
Dumbbell flies, incline – 35 x 12, 40 x 12, 45 x 12, 55 x 12
Tricep extensions, ez curl bar – 75 x 12, x 12; 85 x 12, x 12
Tricep pushdowns, v shape attachment – 70 x 12, x 12; 80 x 12, x 12
Straight arm lat pulldowns, v shape attachment – 70 x 12, x 12; 80 x 12

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Deadlift, from floor – 135 x 6, 225 x 6, 315 x 6, 345 x 3, x 3; 365 x 1, x 1, x 1; 385 x 1, x 1, x 1
Bent over barbell rows – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Hip thrusts, barbell – 315 x 12, x 12, x 12,
Prone leg curls – 65 x 12, 80 x 12, 95 x 8
Calf raises, seated leg press machine – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Abductor, machine – 295 x 50, x 50, x 50

Sunday
Bench press, to chest – 135 x 6 wide, x 6 inside, x 6 narrow, 225 x 12, x 12; 245 x 8, x 6
Incline press – 185 x 6, 205 x 5, 185 x 6
Dumbbell flies, incline – 35 x 12, 40 x 12, 45 x 12, 55 x 12
Tricep pushdown – 70 x 12, x 12; 80 x 12, x 12
Rack pushups – bodyweight x 15, x 15, x 12, x 12
Tricep pulldowns, single arm R then L – 10 x 15(x 15), 15 x 20( x 20), 20 x 15(x 15), 25 x 12(x 12)

Steps/miles
Monday – 20,094 steps, 9.19 miles. Tuesday – 25,330 steps, 11.58 miles. Wednesday – 27,292 steps, 12.36. Thursday – 24,567 steps, 11.16 miles. Friday – 23,515 steps, 10.79 miles. Saturday – 8,051 steps, 3.79 miles. Sunday – 7,999 steps, 3.63 miles. Total – 136,848 steps, 62.5 miles.