Week 7 Training Log

Mark Brown

October 22, 2021

Monday
2 Board Press, using Shoulder Saver – 135 x 8, 225 x 8, 225 x 7 , 245 x 6, 255 x 6, 265 x 3, 275 x 3
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 4, 148 x 3, 128 x 5
Tricep Pushdowns, pronated grip – 45 x 12, 55 x 12
Flat Dumbbell Press, superset with Lat Pulldown – 100 x 8, 110 x 5, 115 x 3, 95 x 7
T Bar Row – 45 x 8, 70 x 6, 95 x 6
Flat Tricep Extension, EZ Curl Bar – 45 x 12, 65 x 12, 75 x 10

Tuesday
Cambered Bar Squat – 175 x 8, 225 x 6, 275 x 6, 325 x 5, 345 x 4, 365 x 4
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 4, 385 x 5, 405 x 3
Hatfield Bench Squat – 245 x 8, 335 x 8, 365 x 6, 385 x 6, 405 x 3
SS Yoke Bar Good Morning – 65 x 6, 115 x 6, 135 x 6

Wednesday
Unscheduled night off – Recovery

Thursday
Multigrip Press, cluster set outer two grips – 138 x 8, 178 x 8, 198 x 6, 218 x 5, 228 x 3 (outer grip only), 238 x 3 (outer Grip only
Multigrip Press, cluster set inner two grips – 138 x 8, 178 x 6 (outer only), 158 x 6
Incline Dumbbell Press – 100 x 7, 110 x 5, 115 x 3, 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, 30 x 8
Tricep Pushdown, Pyramid style – 45 x 15, 55 x 15, 66 x 10, 77 x 12
Log Press, Strict Press – 101 x 8, 121 x 8, 131 x 6, 141 x 5, 151 x 3 (1 push press)
Viking Press – 115 x 12, 140 x 12, 165 x 10, 165 w/chain x 8
Rack Push Ups – 4 sets of 10

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, 928 x 8
Dumbbell Deadlift – 100 x 5, 105 x 5, 110 x 5, 115 x 5, 120 x 3
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 80, 85 x 8
Calf Raises – 100 kg x 12, 120 kg x 15, 140 kg x 15, 160 kg x 12, 180 kg x 8
Leg Extension, held 3 seconds – 100 x 10, 130 x 10, 160 x 8, 190 x 8
Abduction – 295 x 20
Adduction – 295 x 60

Notes

Thursday was the best day of lifting in a few weeks. I am really starting to feel the strength return fully in the upper body. It ended up being almost a 3 hour session and I didn’t realize that until it was mostly done. I’ve done the strongman event shoulder exercises on Thursdays before but I am considering changing the week to do it more.

I decided to pull the banded rack pull for at least this week. I felt my grip last week getting slightly lost on the higher sets. May use other lat pulls for the next couple weeks. Might have been too much on my middle and lower back over the last couple weeks.