Mark Brown
November 14, 2021
Monday
2 Board Press, using Shoulder Saver – 135 x 8, 235 x 6 , 245 x 6, 255 x 6, 265 x 6, 275 x 4, 285 x 3, 295 x 1
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 8, 138 x 6, 148 x 4, 158 x 2
Tricep Extension, superset with Lat Pulldown – 45 x 15, 55 x 12, 75 x 12
Flat Dumbbell Press – 110 x 5, 115 x 5, 120 x 3, 100 x 7
Lat Pulldown – 90 x 10, 115 x 8, 140 x 8
Tuesday
Scheduled 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 6, 365 x 6, 385 x 6,
Hatfield Bench Squat – 425 x 6, 445 x 6, 465 x 4
Calf Raise, Hatfield style – 245 x 15, 295 x 12, 315 x 10, 335 x 8
Romanian Deadlift – 345 x 5, 365 x 5, 385 x 4, 405 x 3, 415 x 3
Safety Bar Good Morning – 65 x 6, 115 x 6
Thursday
Multigrip Press, cluster set outer two grips – 138 x 8, 198 x 6, 218 x 6, 228 x 3, 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 – 110 x 5, 115 x 4, 100 x 7, 95 x 7
Tricep Pushdown, Mace Grenade – 8 on each ball at 45, 55, 65, 75
Saradas pulldowns – 70 x 12, 80 x 10, 90 x 10
Friday
Unscheduled day off – Recovery
Saturday
High Bar Squat – 135 x 8, 225 x 8, 275 x 8, 315 x 4
Leg Press – 478 x 12, 658 x 12, 848 x 10, 928 x 10
Dumbbell Deadlift – 100 x 5, 105 x 5, 110 x 4, 115 x 4, 125 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 80
Adduction – 295 x 30
Notes
Another week of training four days, instead of five. I made the change to move the number of training days down because it was just so much wear and tear, despite the gains I’ve been making in strength and muscle growth.
I know a de-load cycle of training is coming for chest. Possibly moving away from the bar for a few weeks. The second chest day of the week on Thursday has gotten progressively harder over the last few weeks as I have gotten stronger. Mondays sessions are so, so hard that I might not be giving enough recovery time.
I skipped doing solo shoulder work this week, relying on my chest work to get the delt work that needs done. I thought about it Wednesday and Friday but ultimately passed. It as a good decision to pass on Thursday as well as I have felt it a bit much to do.
I forgot my lifting belt in the garage on Thursday night. That turned Saturday’s session into a bit of a deload, at least on the high bar squats. Without the belt, I decided ultimately to stay at a lower, safer weight for my top set. I got to the gym at a slightly bad time. I wasn’t able to keep the front end of the session in order the way I wanted to, but it ended up going according to plan.
Life Through Lifting 