Week 5

Mark Brown

October 9, 2021

Monday
2 Board Press, using Shoulder Saver – 135 x 8, 225 x 6, 235 x 6 , 245 x 5, 255 x 4, 265 x 3, 275 x 2
Narrow Grip Incline Bench Press – 135 x 8, 185 x 8, 205 x 6, 225 x 3, 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
Flat Dumbbell Press – 100 x 7, 110 x 5, 115 x 4, 95 x 7
Lat Pulldown – 90 x 12, 115 x 12, 125 x 10, 140 x 8
Flat Tricep Extension, EZ Curl Bar – 55 x 12, 75 x 10, 85 x 10

Tuesday
Cambered Bar Squat – 175 x 8, 225 x 8, 275 x 5, 325 x 5, 345 x 5, 355 x 4, 365 x 4
Calf Raise, Hatfield style – 245 x 15, 295 x 12, 315 x 10, 335 x 8, 355 x 8
Romanian Deadlift – 315 x 6, 345 x 5, 365 x 5, 385 x 4, 405 x 3, 415 x 2
Hatfield Bench Squat – 245 x 8, 335 x 8, 365 x 6, 385 x 6
SS Yoke Bar Good Morning – 65 x 6, 115 x 6, 135 x 6, 155 x 6
Barbell Row – 135 x 6, 185 x 4

Wednesday
Log Press, Strict Press – 101 x 8, 111 x 8, 121 x 6, 131 x 5, 141 x 5, 151 x 2
Viking Press – 115 x 12, 140 x 12, 165 x 8, 165 w/chain x 8, 165 w/2 chains 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 – 10 x 10, 15 x 10, 20 x 6
Outer Grip Ez Curl Bar Preacher Curl – 45 x 10, 55 x 10, 65 x 10, 75 x 8, 85 x 8
Rack Push Ups – 5 sets of 10

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 6, 168 x 6,
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 4, 255 w/100 lb and chain x 5
Incline Dumbbell Press – 100 x 8, 110 x 5, 115 x 2, 95 x 7
Standing Lat Pulldown – 70 x 15, 80 x 12, 90 x 10, 100 x 6
Rolling Tricep Press – 10 x 15, 15 x 12, 20 x 10, 25 x 10
Tricep Pushdown, Pyramid style Drop Sets – 90 x 6, 80 x 6, 70 x 10, 45 x 12

Friday
High Bar Squat – 135 x 7, 225 x 6, 275 x 6, 325 x 6, 345 x 2
Leg Press – 478 x 12, 658 x 12, 848 x 10
Deficit Deadlift – 225 x 6, 275 x 6, 325 x 3, 345 x 4 (normal)
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 85 x 6, 95 x 5
Machine Row – 90 x 8, 100 x 8, 115 x 8, 130 x 8
Calf Raises – 242 x 12, 264 x 12, 286 x 12, 308 x 12,
Leg Extension, held 5 seconds – 100 x 10, 115 x 10, 130 x 10, 140 x 8
Abduction and Adduction, both – 295 x 20