2023 Week 35 Training Log

August 28 – September 3, 2023

Mark Brown

September 3, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Chest press, American cambered bar inside grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3
Chest press, ACB narrow grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 3
Chest press, ACB third grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 3, 238 x 3
Chest press, ACB outer grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 3, 238 x 3, 248 x 3
Chest press, jammer arms under handle – 145 x 15, 165 x 15, 190 x 15, 210 x 12
Tricep pushdown, v shape attachment – 60 x 15, 65 x 12, 70 x 12, 75 x 12
Incline tricep extensions, dumbbells R then L – 15 x 12( x 12), 20 x 12(x 12), 25 x 12( x 12)
Rack push ups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – recovery, setting shoulder desensitization

Saturday
Unscheduled rest day – recovery

Sunday
Bench press, with chain 44 lbs added at top of lift – 135 x 6 wide, x 6 narrow, 225 x 6, 225 w/chain x 6, 235 w/chain x 6, 245 w/chain x 3, x 3; 255 w/chain x 3, 265 w/ chain x 1, x ; 275 w/chain x 1, x 1
Incline press, dumbbells – 100 x 8, 110 x 7, 115 x 6, 100 x 8
Tricep pushdown, shoulder width pronated grip – 70 x 12, 75 x 15, 80 x 15, 85 x 12

Rolling triple press, dumbbells R then L – 15 x 15( x 15), 25 x 12( x 12), 30 x 10( x 10)
Rack push ups, handles – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 23,988 steps, 10.99 miles. Tuesday – 21,993 steps, 10.03 miles. Wednesday – 23,668 steps, 10.81 miles. Thursday – 20,180 steps, 9.26 miles. Friday – 22,683 steps, 10.34 miles. Saturday – 8,056 steps, 3.78 miles. Sunday – 6,145 steps, 2.79 miles. Total – 126,713 steps, 58 miles.