Week 4 Training Log

Mark Brown

October 2, 2021

Monday
2 Board Press – 135 x 8, 225 x 6, 235 x 6 , 245 x 5, 255 x 3, 265 x 2
Narrow Grip Incline Bench Press – 135 x 8, 185 x 8, 205 x 6, 225 x 2, 185 x 5
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
Flat Dumbbell Press – 100 x 7, 110 x 4, 115 x 2, 95 x 8
Lat Pulldown – 90 x 12, 115 x 12, 125 x 10, 140 x 8
Preacher curls, super set EZ curl bar outer grip and inner grip – 45 x 15, 55 x 12, 65 x 8, 75 x 8
Flat Tricep Extension, EZ Curl Bar – 75 x 12, 65 x 20, 55 x 20, 45 x 20

Tuesday
Cambered Bar Squat – 175 x 8, 225 x 8, 275 x 6, 325 x 5, 345 x 5,
Calf Raise, Hatfield style – 245 x 15, 295 x 12, 315 x 10, 335 x 8
Deadlift – 315 x 4, 345 x 4, 365 x 3, 385 x 1, 385 x1
Hatfield Bench Squat – 245 x 8, 335 x 8, 385 x 7

Wednesday
Off – Unplanned rest day, Exhausted

Thursday

Multigrip Press, cluster set outer two grips – 138 x 8, 178 x 8, 198 x 6, 218 x 5 (4), 228 x 3 (outer grip only)
Multigrip Press, cluster set inner two grips – 138 x 8, 158 x 7, 168 x 5, 178 x 5 ( 2nd closest grip only)
Banded Rack Pulls – 185 w/70 lb bands x 8, 205 w/70 lb and chain x 8, 225 w/70 lb and chain x 8, 225 w/100 lb and chain x 6, 235, w/100 lb and chain x 6, 245 w/100 lb and chain x 6, 255 w/100 lb and chain x 6
Incline Dumbbell Press – 100 x 6, 110 x 5, 115 x 2, 95 x 6
Log Press, Strict Press – 101 x 6, 111 x 6, 121 x 6, 131 x 6, 141 x 4 (push press)
Viking Press – 115 x 10, 140 x 10, 165 x 8, 165 w/chain x 8
Push up, handles – 3 sets of 10

Friday
High Bar Squat – 135 x 10, 225 x 8, 275 x 8, 315 x 6
Leg Press – 286 x 12, 308 x 12, 658 x 12, 838 x 12, 1018 x 6
Deficit Deadlift – 225 x 6, 275 x 6, 295 x 4, 315 x 4
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 10, 85 x 8
Calf Raises – 220 x 12, 264 x 12, 286 x 12, 308 x 12, 352 x 12, 396 x 12
Leg Extension, held 5 seconds – 100 x 10, 130 x 10
Abduction and Adduction, both – 295 x 25

Notes
Been feeling more soreness in my left shoulder. This isn’t anything new. I think it might have stated when I tried to do seated overhead press and rack the bar from in front of me rather than from my normal pinned position. It won’t stop training but it is quite annoying.

The beginning of the week was terrible. Both Monday and Tuesday at work were heavy and long. That made both of those training nights even longer. Tuesday I pulled from the floor and that was quite challenging. I am working back to where I was 6 weeks ago. I was completely exhausted by Wednesday after work so I decided it was best to just go home, eat and sleep.

Thursday’s training was impacted by the week being thrown off by the heavy workload early in the week. I decided against doing any isolation work on arms. I still ended up doing quite a bit of volume but it was all heavy compound movement. The super set of banded rack pull and log press was very effective. No sure if it will ever happen again but they were both ready to go so I decided to get them both done and save some time.