Week 3 Training Log

Mark Brown

September 24, 2021

Monday

Chain Bench Press – 135 x warm up, 225 x 5, 225 w/chain x 4 , 235 w/chain x 5, 245 w/chain x 2.
Narrow Grip Incline Bench Press – 135 x 8, 185 x 6, 205 x 4, 185 x 6
Seated Overhead Press, American Cambered Bar – 128 x 6, 138 x 5, 148 x 2, 128 x 6
Tricep Pushdowns, pronated grip – 45 x 15, 55 x 12, 66 x 12, 71 x 12
Flat Dumbbell Press – 100 x 7, 110 x 5, 115 x 3, 95 x 9
Lat Pulldown – 90 x 12, 115 x 12, 125 x 10, 140 x 10
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 – 75 x 12, 65 x 15, 55 x 20, 45 x 20, 25 x 20
Flat Tricep Extension, Fat EZ Curl Bar – 75 x 12, 75 w/chain x 12, 85 w/chain x 10, 95 w/chain x 9

Tuesday
Cambered Bar Squat – 175 x 8, 225 x 8, 275 x 6, 325 x 5, 345 x 5, 355 x 3
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 4, 385 x 3,
Hatfield Bench Squat – 245 x 8, 335 x 8, 385 x 7, 405 x 6
Leg Extensions – 170 x 8, 130 x 10

Wednesday
Log Press, Strict Press – 101 x 8, 111 x 8, 121 x 6, 131 x 5, 141 x 4
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, 20 x 10, 25 x 10, 30 x 10
Side Lateral Raises – 25 x 8, 15 x 8

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, 158 x 8, 168 x 6,
Banded Rack Pulls – 185 w/70 lb bands x 8, 205 w/70 lb and chain x 6, 225 w/70 lb and chain x 6, 225 w/100 lb and chain x 6, 235, w/100 lb and chain x 6, 245 w/100 lb and chain x 4
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 6, 110 x 4, 115 x 2, 95 x 7
Standing Lat Pulldown – 70 x 15, 80 x 12, 91 x 10, 102 x 6
Rolling Tricep Press – 15 x 12, 20 x 10, 25 x 10, 30 x 8
Standing curls, EZ curl bar outer grip – 75 x 10, 65 x 12, 55 x 12, 45 x10, 25 x 20
Tricep Pushdown, Pyramid style – 45 x 15, 55 x 12, 65 x 12, 75 x 10

Friday
High Bar Squat – 135 x 10, 185 x 10, 225 x 8
Leg Press – 388 x 15, 478 x 12, 568 x 12, 658 x 12, 758 x 10
Deficit Deadlift – 135 x 8, 225 x 6, 275 x 6, 325 x 3
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 10, 85 x 8
Iso-Lateral Row, per arm – 45 x 8, 90 x 8,
Calf Raises – 242 x 12, 264 x 12, 286 x 12, 308 x 12, 330 x 12
Leg Extension, held 5 seconds – 100 x 10, 130 x 10, 160 x 8, 190 x 8
Abduction and Adduction, both – 295 x 20

Notes
Bench press once again a little laggy and unsure why. Could be lingering soreness in left shoulder or overuse. A change in the bench press routine is in order. Chest press feels like it is getting stronger when focusing on volume. The Multigrip bar is made for hypertrophy work and it is doing it’s job well.

I am still getting used to cambered bar squat. It feels very different from either a low bar straight bar squat or the SS Yoke bar. I know what weight range I need to be in now for it so now just gotta push it.

Overhead press is closer to getting back where it was before my 2 week break from lifting. Only other lift that has maintained close to the end of last program is the block pull. Even that was a battle this week. I tried to do 385 off the floor after block pulls and could barely get it off the floor. I think I need to work on quad strength now to help get the bar off the floor better.