Mark Brown
October 15, 2021
Monday
2 Board Press, using Shoulder Saver – 135 x 8, 225 x 8, 235 x 7 , 245 x 6, 255 x 5, 265 x 4, 275 x 1
Narrow Grip Incline Bench Press – 135 x 8, 185 x 8, 205 x 6, 225 x 3, 185 x 8
Seated Overhead Press, American Cambered Bar – 98 x 8, 118 x 8, 128 x 8, 138 x 6, 148 x 4
Tricep Pushdowns, pronated grip – 45 x 12
Flat Dumbbell Press, superset with Lat Pulldown – 100 x 8, 110 x 5, 115 x 4, 120 x 2, 95 x 7
Lat Pulldown – 90 x 12, 115 x 12, 125 x 10, 140 x 8
Flat Tricep Extension, EZ Curl Bar Strip Set – 75 x 12, 65 x 15, 55 x 12, 45 x 15, 25 x 20
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, 375 x 2
Calf Raise, Hatfield style – 245 x 15, 295 x 12, 315 x 10, 335 x 8
Romanian Deadlift – 315 x 6, 345 x 5, 365 x 5, 385 x 4, 405 x 2
Hatfield Bench Squat – 245 x 8, 335 x 8, 365 x 6, 385 x 6, 405 x 6
SS Yoke Bar Good Morning – 115 x 6, 135 x 6
Wednesday
Log Press, Strict Press – 101 x 8, 121 x 6, 131 x 6, 141 x 5
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 8, 65 x 8, 75 x 4, 80 x 2
Bent Over Rear Deltoid Fly, Dumbbells – 20 x 10, 25 x 10, 30 x 10
Side Lateral Raises – 10 x 10, 15 x 10
Ez Curl Bar Preacher Curl, superset outer and inner grip – 45 x 12 (8) , 55 x 12 (8), 65 x 12(8), 75 x 12(8)
Rack Push Ups – 4 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, 245 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 8, 90 x 8, 100 x 6
Rolling Tricep Press – 15 x 12, 20 x 12, 25 x 12
Tricep Pushdown, Pyramid style – 45 x 15, 55 x 15, 66 x 10, 77 x 12
Friday
High Bar Squat – 135 x 7, 225 x 6, 275 x 6, 315 x 5
Leg Press – 478 x 12, 658 x 12, 848 x 10, 1018 x 6
Dumbbell Deadlift – 100 x 5, 105 x 5, 110 x 5, 115 x 5, 120 x 4
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 80, 85 x 8
Calf Raises – 230 x 20, 270 x 15, 310 x 15, 250 x 12, 400 x 8
Leg Extension, held 5 seconds – 100 x 10, 130 x 12
Abduction – 295 x 20
Adduction – 295 x 20 for 4 sets
Notes
Whatever is happening in my left shoulder is starting to feel better. It’s not hindering any chest or shoulder training currently.
This week’s training felt like it’s on the uptick. Everything I did for upper body felt stronger and more mobile in the movements. The press with the American Cambered Bar is really progressing. Moving towards a two board press with the shoulder saver is a lift I will be keeping in for a bit longer.
I have felt incline press, both with dumbbells and the straight bar, become easier and stronger than the flat dumbbell press. I guess the easiest explanation is that my shoulders are getting stronger but it feels weird for that to be the case. It’s not exactly the first time hearing of something like this.
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