2023 Week 39 Training Log

September 25 – October 1, 2023

Mark Brown

October 2, 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 3; 275 x 2, x 2
Isometric flat holds, cambered bar – 275 x 1:00, 285 x 1:00, 295 x 1:00, 305 x 1:00
Tricep press, rackable fat bar – 75 x 12, 75 w/chain x 12, 85 w/chain x 12, 95 w/chain x 12
Tricep pushdowns, v shaped attachment 70 x 15, 75 x 15, 80 x 15, 85 x 15
Dumbbell pullovers, flat – 65 x 12, x 12; 70 x 12, x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Unscheduled rest day – recovery

Saturday
Leg press – 298 x 15, 478 x 15; 568 x 15, 658 x 15, 748 x 15, 838 x 15, 928 x 15, 1018 x 8
Front squat, straight bar – 95 x 6, 135 x 3, x 3, x 3; 155 x 3, x 3
Sled push, 40 foot low push, superset – 240 x 2, 330 x 2, 420 x 2, 510 x 2
Sled push, 40 foot high push, superset – 240 x 2, 330 x 2, 420 x 2, 510 x 2
Leg extensions – 115 x 12, 145 x 12, 175 x 10, 205 x 10
Calf raises – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Adductor – 295 x 12, x 12
Abductor – 295 x 50, x 50

Sunday
Bench press, bands – 135 x 6 wide, x 6 narrow, 185 w/70 bands x 6, 205 w/70s x 6, 225 w/70s x 3, x 3; 235 w/70s x 3, x 3, 245 w/70s x 2, x 2; 205 w/100 lb bands x 3, x 3, 225 w/ 100s x 1
Isometric bench press, straight bar 10ish second pause and 8 second hold 2 inches from top – 135 x 5, 155 x 3, x 3; 175 x 3, x 3; 185 x 3, x 3
Tricep pushdown, narrow pronated grip – 70 x 12, 75 x 12, 80 x 12, 85 x 12
Bent over straight arm lat pulldowns – 70 x 12, 75 x 12, x 12; 80 x 12

Steps/miles
Monday – 22,127 steps, 10.13 miles. Tuesday – 19,933 steps, 9 miles. Wednesday – 22,055 steps, 9.95 miles. Thursday – 22,540 steps, 10.27 miles. Friday – 23,231 steps, 10.45 miles. Saturday – 8,440 steps, 3.88 miles. Sunday – 11,219 steps, 5.11 miles. Total – 129,545 steps, 58.79 miles.