Week 2

Mark Brown

September 17, 2021

Monday

Chain Bench Press – 135 x warm up, 225 x 6, 225 w/chain x 6, 235 w/chain x 5, 245 w/chain x 3, 255 w/chain x 2 and x1.
Narrow Grip Incline Bench Press – 135 x 10, 155 x 10, 165 x 10, 185 x 8, 205 x 3
Seated Overhead Press, American Cambered Bar – 128 128 x 5 x 3 sets
Tricep Pushdowns, pronated grip – 45 x 15, 55 x 12, 66 x 12, 71 x 12
Flat Dumbbell Press – 100 x 6, 110 x 4, 115 x 2, 95 x 6
Lat Pulldown – 90 x 12, 100 x 8, 115 x 10, 125 x 8
Preacher curls, super set EZ curl bar outer grip and inner grip – 45 x 15, 55 x 12, 65 x 10, 75 x 10
Standing EZ curl bar curls, superset strip set outer grip and inner grip – 75 x 10, 65 x 12, 55 x 15, 45 x 20

Tuesday
Cambered Bar Squat – 175 x 8, 225 x 8, 275 x 6, 325 x 5
Calf Raise, Hatfield style – 245 x 15, 295 x 12, 315 x 10, 335 x 8
Block Pull, Romanian style – 315 x 6, 345 x 6, 365 x 5, 385 x 4, 405 x 2
Hatfield Bench Squat – 245 x 8, 335 x 8, 355 x 8, 385 x 6
Leg Extensions, Held – 90 x 9, 110 x 9, 130 x 9

Wednesday
Log Press, Strict Press – 101 x 8, 111 x 7, 121 x 6, 131 x 4, 141 x 2
Viking Press – 115 x 12, 140 x 12, 165 x 8, 165 w/chain x 8
Seated Overhead Dumbbell Press – 45 x 8, 55 x 7, 65 x 6, 75 x 3
Bent Over Rear Deltoid Fly, Dumbbells – 15 x 12, 25 x 10, 30 x 10
Side Lateral Raises – 10 x 10, 25 x 8, 15 x 8
Messed around with Snatches, some barbell overhead press.

Thursday
Multigrip Press, cluster set outer two grips – 138 x 8, 178 x 8, 198 x 6, 218 x 4, 228 x 3 (outer grip only)
Multigrip Press, cluster set inner two grips – 138 x 8, 148 x 8, 168 x 6, 178 x 5
Tricep Pushdown, Pyramid style – 45 x 15
Preacher curls, super set EZ curl bar outer grip and inner grip – 45 x 15, 55 x 12, 65 x 10, 75 x 10
Incline Dumbbell Press – 100 x 4, 80 x 8, 85 x 6, 95 x 5
Standing Lat Pulldown – 70 x 15, 80 x 12, 91 x 10, 102 x 6
Standing curls, EZ curl bar outer grip – 75 x 10, 65 x 12, 55 x 12, 45 x15, 25 x 30

Friday
Leg Press – 388 x 10, 478 x 10, 658 x 10, 838 x 12, 1018 x 6
Dumbbell Deadlift – 85 x 6, 100 x 6, 105 x 6, 110 x 5, 115 x 5, 120 x 4, 125 x 3
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 10, 85 x 10
Iso-Lateral Row, per arm – 45 x 8, 90 x 8, 115 x 6
Sled Push, 40 feet down high push, 40 feet back low push – 250 x 4, 340 x 4, 430 x 4, 520 x 4
Calf Raises – 242 x 12, 260 x 12, 330 x 12
Leg Extension, held 5 seconds – 100 x 10, 115 x 8, 130 x 8
Abduction and Adduction, both – 295 x 20

Notes
This weeks lifting felt better and more cohesive as a plan. I was experimenting last week a bit with the other of exercises and have figured something out. I will carefully monitor how the increase of shoulder work impacts lifting and overall health. I just wanted to get an extra pop in there.

I did more work with dumbbells this week. I like using dumbbells for all presses. It doesn’t translate in a 1:1 ratio but definitely helps in a different way. I haven’t done the dumbbell deadlifts before like this but I got the idea from racking them over the last couple weeks. Was a different feel. I first thought of doing a trap bar deadlift Friday night but experimented with dumbbells and glad I did. The lower pull created much greater activation of quads. It was definitely more deadlift than squat but elements of both were there.

Friday night was my first time back in Genesis since May. I learned a few things that will be guiding decisions over the next 10 weeks. First is that I found out the Romanian deadlifts have worked. I could feel how much stronger my hamstrings were on the curl. My right hamstring is coming closer to my left in strength. Second is how much I miss the sled push. As much as I like leg press, the sled push is a major opportunity to really make my legs push dynamically. That’s more my kind of conditioning.

The shift in doing triceps and biceps in the strength rep range to hypertrophy range feels like it’s having it’s intended effect. I feel more blood flow to my arms and a better pump.