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Mark Valenti - Training Log

10-17-23



BP Wup bent arm bar press



BP

@24k 5x 1/1

BP ladder

@28k 8x 1•2



Assault bike, stretch, sauna





10-18-23



BP Wup bent arm bar press, bretzel, rib pull



BP

@24k 3x1/1

BP ladder

@28k 8x1•2



Stretch ,assault bike,sauna





10-19-23

Conventional deadlift off 2” deficit

135 2x5

225 2x3

315 2x3

405 x3

465 x1 (pr)



4 rounds

KB swing x10 @68kilo super setted with standing ab crunches x15



Stretch ,assault bike,sauna





10-20-23

BP warmup

Bretzel, rib pull, bent arm bar press 5/5

Bent press @24k 3x1/1

Bent press ladder 8x1•2 @28k



Front split stretch , assault bike, sauna





10-21-23



BP warmup

Bretzel, rib pull, bent arm bar press 5/5

Bent press @24k 3x1/1

Bent press ladder 8x1•2 @28k

Leg curls super setted with side bends @32k 3 rounds

Front split stretch , assault bike, sauna
 
Last edited:
10-23-23

Bent press warmup
Bretzel
Rib pull
Bent arm bar press @16k 5/5
Bent press @24k 3x1/1

Bent press ladder
@28k 5x1•2•3

Front split practice
Assault bike
Sauna
 
10-24-23

Sumo Deadlift off wagon wherls
135 2x5
225 2x3
315 2x3
405 x3
455 x3
495 x1
550 x1

Bent arm bar press, front split practice, assault bike, sauna





10-25-23

Warmup Bretzel, rib pull, bent arm bar press 5/5 @ 16k
BP @24k 3x1/1
BP ladder @28k 5x1•2•3
Front split practice, assault bike, sauna
 
Last edited:
10-27-23 and 10-28-23
Assisting this weekend at the SFL AT Extreme Fitness Chula Vista, Cal. Getting my practice in on the lunch break.

@16k arm bar , bent arm bar press 5/5, Bretzel, rib pull

Bent press @24k 3x1/1
Bent press ladder @28k 5x 1•2•3


Last sessions with the 28k…will now move up to the 32k and start back with singles.
 
10-31-23

Arm bar and bent arm bar press @16k
Bretzel and rib pulls

Bent press @24k 3x1/1

Bent press 18x1/1 @32k
 
11-1-23
Bent press Wup Bretzel, rib pull
Arm bar / bent arm bar @16k
BP 3x1/1 @24k

Bent press @32k 18x1/1

Assault bike, sauna
 
11-2-23

Conventional deadlift with reverse mini bands
135 2x5
225 2x5
315 2x3
405 x3
455 x1
495 x1
530 x1

Atlas stone complex
3 rounds @ 175lbs

Assault bike, sauna
 
11-3-23
workout 3/4
Bretzel, rib pull, arm bar, bent arm bar press 5/5 @16k
BP @24k 3x1/1
BP @32k 18x1/1

Assault bike, sauna
 
11-6-23 and 11-7-23

BP warm up
Bretzel
Rib pull
Arm bar @16k
Bent arm bar press @16k 5/5

BP @24k 3x1/1
BP ladder @32k 8x 1•2

Assault bike, sauna
 
11-8-23

Conventional deadlift
135 2x5
235 2x5
315 2x3
405 x3
475 x1
505 x1 PR



Standing ab crunches and leg curls
Body weight 197lbs

Assault bike sauna


11-9-23

BP Wup bretzel, rib pull, arm bar, bent arm bar press
BP @24k 3x1/1

BP ladder 8x1•2 @32k

Assault bike sauna


11-10-23

Poor recovery today stretching, assault bike, sauna
 
11-11-23

Bretzel, rib pull, arm bar, bent arm bar press
BP @24k 3x1/1
BP Ladder 8x1•2 @ 32k
Last day of 1•2’s

Assault bike, sauna
 
11-12-23

Bretzel, rib pull, arm bar and bent arm press5/5 @16k

BP 3x1/1 @24k

BP ladder 5x 1•2•3 @32k


Side bends @32k 4x10/10
KB swings @48k 4x10

Assault bike, sauna
 
11-13-23



Warm-up

Bretzel, rib pull, arm bar and bent arm bar @16k

Bent press 3x1/1 @24k



Bent press ladder 5x1•2•3 @32k



Assault bike, sauna



11-15-23



Conventional deadlift off deficit

135 2x5

225 2x5

315 2x3

405 x1

455 x1

500x 1(pr )



4 rounds of

Standing ab crunches

Leg curls



Assault bike, sauna
 
11-16-23
BP @24k 3x1/1
BP @32k 5x1•3•3

Assault bike , sauna


11-17-23
BP@ 24k 3x1/1
BP @32k 5x1•2•3

Last session at 32k

Assault bike and sauna
 
11-20-23 and 11-21-23

BP @36k 18x1/1

Assault bike and sauna

11-22-23

Conventional deadlift off wagon wheels
135 2x5
225 2x5
315 2x3
405 x1
455 x1
495 x1
565 x1

Assault bike , sauna


11-24-23

BP @36k 18x1/1

Assault bike, sauna
 
11-25-23

Bent press @36k 18x1/1
Session 4/4

Ukrainian deadlift @68k 4x10
Standing ab crunch 4x15

Assault bike, sauna
 
11-27-23

BP ladder 8x1•2
Assault bike , sauna


11-28-23

Conventional deadlift with reverse band
135 2x5
225 2x5
315 2x3
405 x1
455 x1
495 x1
535 x 1 (body weight PR)

Assault bike and sauna
 
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