Week 9 Training Log

Mark Brown

November 7, 2021

Monday
2 Board Press, using Shoulder Saver – 135 x 8, 235 x 7 , 245 x 6, 255 x 6, 265 x 4, 275 x 3, 285 x 2, x 2
Narrow Grip Incline Bench Press – 165 x 8, 185 x 7, 205 x 6, 225 x 3, 195 x 7
Seated Overhead Press, American Cambered Bar – 128 x 6, 138 x 4, 148 x 4, 128 x 6
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 7, 110 x 6, 115 x 4, 120 x 3, 95 x 7
Lat Pulldown – 90 x 10, 115 x 8, 140 x 8

Tuesday
Uncheduled night off – Recovery

Wednesday
Safety Bar Squat – 155 x 8, 245 x 6, 295 x 6
Hatfield Safety Bar Squat – 315 x 6, 335 x 5, 355 x 5
Hatfield Bench Squat – 385 x 6, 405 x 6, 425 x 6, 445 x 6
Calf Raise, Hatfield style – 245 x 15, 295 x 12, 315 x 10, 335 x 8
Romanian Deadlift – 345 x 5, 365 x 4, 385 x 5, 405 x 3, 415 x 2
Cambered Bar Good Morning – 85 x 6, 135 x 6, 155 x 6, 175 x 6
Barbell Row – 135 x 6, 155 x 6

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
Unscheduled day off – Recovery

Saturday
High Bar Squat – 135 x 8, 225 x 8, 315 x 3, 345 x 4, 365 x 3
Leg Press – 478 x 15, 658 x 12, 848 x 10, 928 x 10
Dumbbell Deadlift – 100 x 5, 105 x 5, 110 x 4, 115 x 4, 120 x 2
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 80, 85 x 10
Calf Raises – 230 x 20, 250 x 20, 290 x 15, 310 x 12, 350 x 10
Abduction – 295 x 30
Adduction – 295 x 60

Notes

This was a hard week of training. I can definitely tell I am hitting the last part of this particular program by my body telling me to not lift twice this week. Each week is so heavy and so hard.

Bench press is gaining steam fast. Both sets of 285 for 2 were solid reps, even though I knew a third one wasn’t in the tank. Narrow grip incline press is becoming more solid.

Wednesday was very intense. Safety Bar free squat is coming around but the box squat is turning a corner. I think I found the right mix on it and can really overload it going forward. Romanian deadlift felt very good and very hard, as it should at that weight.

Thursday was even harder than Monday. I decided I needed to start heavier on the American Cambered Bar to keep pushing it higher and I think it is working. The grenade mace I just bought from EliteFTS provides something different in tricep pulldowns. Putting the strongman event lifts on Thursday this week felt better than it did last week.

I talked with Pete for about a quarter and half of the Thursday night NFL game about NBA and work stuff and my back stiffened all the way up as I stood there. I could feel every second of it happening. That lingered into Friday at work so I decided to call it. I was content to just let it all go until I woke up Saturday and I felt good enough to lift.

High bar squat is getting more and more tested every week. Squatting in the gym has typically meant that I do no more than 75% 1 Rep Max but I’m getting more comfortable with it. That followed by heavy sets on the leg press are why I still have a gym membership, even with all of the equipment I have. Very good volume leg day.