Week 8 Training Log

Mark Brown

October 29, 2021

Monday
2 Board Press, using Shoulder Saver – 135 x 8, 225 x 6, 235 x 6 , 245 x 6, 255 x 6, 265 x 4, 275 x 3, 285 x 2, x 1
Narrow Grip Incline Bench Press – 165 x 8, 185 x 8, 205 x 6, 225 x 3, 195 x 5
Seated Overhead Press, American Cambered Bar – 128 x 8, 138 x 6, 148 x 4, 158 x 3, 168 x 1
Tricep Pushdowns, pronated grip – 45 x 12, 55 x 12, 65 x 12, 75 x 12
Flat Dumbbell Press, superset with Tricep Pushdowns- 100 x 8, 110 x 6, 115 x 4, 120 x 2, 95 x 8
Lat Pulldown – 90 x 10, 115 x 8, 125 x 8

Tuesday
Safety Bar Squat – 155 x 8, 245 x 6, 295 x 6, 315 x 6
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
Hatfield Bench Squat – 335 x 8, 365 x 6, 385 x 6, 405 x 6, 425 x 5
SS Yoke Bar Good Morning – 65 x 6, 115 x 6, 135 x 6

Wednesday

Scheduled night off – Recovery

Thursday
Multigrip Press, cluster set outer two grips – 138 x 8, 198 x 6, 218 x 5, 228 x 4, 238 x 3 (2 on outer)
Multigrip Press, cluster set inner two grips – 138 x 8, 158 x 6, 168 x 5, 178 x 6 (outer only)
Incline Dumbbell Press – 100 x 7, 110 x 4, 115 x 4, 95 x 6
Tricep Pushdown, Mace Grenade – 6 on each ball at 45, 55, 65, 75
Log Press, Strict Press – 111 x 6, 121 x 5, 131 x 5, 141 x 4
Viking Press – 115 x 12, 140 x 12, 165 x 10, 165 x 8

Friday
High Bar Squat – 135 x 8, 225 x 6, 315 x 6, 345 x 5, 365 x 2
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
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 240
Adduction – 295 x 60

Notes

It was an interesting week in training. The beginning of the week started out very well. Monday’s session was quite strong and felt like there is a lot of potential improvement going forward for chest.

I decided to table the cambered bar squat for the time being to start working back on the free standing safety bar squat. It is a very different movement from both a low bar straight bar squat and a cambered bar squat. I’ve done it before, but I forgot how to do it so I have do a bit of skill re-acquisition.

Last week I took Wednesday off because I was exhausted and the Thursday after was very good so I decided repeat it this week. The chest press went very well, but everything else felt labored. The motivation was to figure out how to get some more recovery during the week. I am unsure if I will do this again next week.