2023 Week 20 Training Log

May 15 – 21, 2023

Mark Brown

May 22, 2023

Monday
Scheduled rest day – recovery

Tuesday
Unscheduled rest day – tight/sore back from work

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 3, x 3; 265 x 2, x 2, x 2
Isometric flat hold, top position cambered bar – 225 x 60 sec, 245 x 60 sec, 265 x 60 sec, 275 x 60 sec
Floor press, straight bar – 225 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3
Tricep pulldowns, rope attachment – 45 x 12, x 12

Thursday
Unscheduled rest day – recovery

Friday
Unscheduled rest day – recovery

Saturday
Free box squat, yoke bar – 155 x 8, 245 x 6, x 6; 275 x 3, x 3, x 3, x 3; 295 x 3, x 3, x 3, x 3
Assisted box squat, yoke bar – 315 x 6, x 6; 325 x 6
Calf raises, yoke bar – bodyweight x 25, x 25; 245 x 25 x 25, x 20
Leg extensions, machine – 110 x 12, 130 x 10, 150 x 10, 170 x 12

Sunday
Bench press, shoulder saver pad – 135 no pad x 6 inside, x 6 wide superset, 225 x 8, 265 x 6, 275 x 6, 285 x 3, x 3, x 2
Incline press, inside line grip – 185 x 6, 195 x 6, 205 x 6, 215 x 6
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 15, 95 w/chain x 12
Flat dumbbell press – 100 x 10, 110 x 6, 115 x 3
Tricep pushdown, v shape attachment – 70 x 12, 75 x 12, 80 x 12, 85 x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 30,156 steps, 13.61 miles. Tuesday – 27,005 steps, 12.11 miles. Wednesday – 28,659 steps, 12.78 miles. Thursday – 28,416 steps, 12.77 miles. Friday – 25,936 steps, 11.73 miles. Saturday – 4,420 steps, 2.15 miles. Sunday – 6,736 steps, 3.06 miles. Total (Thru wed) – 151,328 steps, 68.51 miles.