2023 Week 21 Training Log

May 22 – 28, 2023

Mark Brown

May 29, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 3, x 3; 255 x 3, x 3; 265 x 3, 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

Thursday
Unscheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Unscheduled rest day – recovery
Golfed with cart

Sunday
Bench press, shoulder saver pad – 135 no pad x 6 inside, x 6 wide superset, 225 x 8, 275 x 3, x 3, 285 x 3, x 3; 295 x 3
Incline press, inside line grip – 185 x 6, 205 x 6, 225 x 6, 215 x 6
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 12, 95 w/chain x 10
Flat dumbbell press – 100 x 12, 110 x 7, 115 x 4
Tricep pushdown, v shape attachment – 70 x 15, 75 x 15, 80 x 15, 85 x 15
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 28,515 steps, 12.92 miles. Tuesday – 24,830 steps, 11.30. Wednesday – 29,111 steps, 13.22 miles. Thursday – 24,539 steps, 11.08 miles. Friday – 29,466 steps, 13.44 miles. Saturday – 11,462 steps, 5.38 miles. Sunday – 6,366 steps, 2.96 miles. Total (Thru Sat) – 154,289 steps, 70.3 miles.