Week 1

Mark Brown

September 6-10, 2021

All weights are in pounds.

Monday
Chain Bench Press – 135 x warm up, 225 x 8, 225 w/chain x 6, 235 w/chain x 5, 245 w/chain x 3.
Seated Overhead Press – 95 x 8, 115 x 8, 135 x 6, 145 x 3
Narrow Grip Incline Bench Press – 135 x 8, 185 x 5, 175 x 5, 165 x 5
Tricep Pushdowns, pronated grip – 70 x 10, 80 x 10, 90 x 8
Flat Dumbbell Press – 100 x 6, 110 x 4, 115 x 2
T Bar Row, pronated grip – 45 x 8, 90 x 8, 115 x 6
Lat Pulldown – 90 x 10, 115 x 8, 125 x 8
Standing EZ curl bar curls, superset outer grip and inner grip – 45 x 10, 55 x 10, 65 x 10, 75 x 8

Tuesday
Cambered Bar Squat – 175 x 8, 225 x 7, 255 x 6, 275 x 6, 315 x 5
Calf Raise, Hatfield style – 2 sets of 245 x 10, 2 sets of 335 x 8
Block Pull, Romanian style – 315 x 6, 345 x 5, 365 x 4, 385 x 3
Hatfield Squat – 155 x 8, 205 x 8, 225 x 6
Leg Extension Holds: 5 seconds held, 5 second rest 1 minute 30 seconds time total – 90 x 9, 110 x 9, 130 x 9, 150 x 9

Wednesday
Off – Rest Day

Thursday
Multigrip Press, cluster set outer two grips – 138 x warm up, 158 x 8, 178 x 7, 218 x 4, 228 x 4 (outer grip only)
Multigrip Press, cluster set inner two grips – 138 x 8, 158 x 6, 168 x 6, 178 x 5
Log Press – 101 x 8, 111 x 6, 121 x 6, 131 x 6
Tricep Pushdown, Pyramid style – 45 x 15, 45 x 15, 60 x 12, 71 x 12
Viking Press – 115 x 10, 140 x 10, 140 w/1 chain x 8, 140 w/2 chains x 8
Preacher curls, super set EZ curl bar outer grip and inner grip – 45 x 12, 55 x 10, 65 x 10, 75 x 10
Incline Dumbbell Press – 80 x 8, 85 x 6, 95 x 5
Standing Lat Pulldown – 70 x 10, 80 x 10, 90 x 10
Standing curls, super set EZ curl bar outer grip and inner grip – 75 x 10, 65 x 10, 55 x 10, 45 x10, 25 x 25

Friday
Off – Rest

This was the first week back lifting in a week and a half and it showed. Weights were a bit suppressed and reps also a bit suppressed resulting in somewhat of a de-load week for upper body. The plan for a strength based upper body day and a volume based day is my current thought for at least a few weeks for upper body. The American Press Bar by Elite FTS is is the best bar for the volume day. I will be using that as the main chest press movement on Thursdays.

Tuesday I absolutely killed my legs. I felt my legs on the verge of cramping as I was turning off the fans and the lights in the garage. The hard right leg cramp came about 3 hours later as I laid in bed. I know from prior experience that taking anytime off from legs then working them even somewhat hard will result in leg destruction. I pushed legs between 70 and 85% of my 1 rep max Tuesday. The Hatfield Squat/Leg Extension Hold super set was particularly hard. At the time of this post, my legs have still yet to recover, which is why there was no lift on Friday, my normal second leg day of the week. They should be recovered by Tuesday and I will once again build up that tolerance to the normal intense workload I put them through.