Fall Week 11 Training Log

Mark Brown

November 21, 2021

Monday
2 Board Press, using Shoulder Saver – 135 x 8, 235 x 6 , 245 x 6, 255 x 5, 265 x 4, 275 x 4, 285 x 2, x2, 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 6, 138 x 4, 148 x 2, 128 x 8
Tricep Extension – 45 x 15, 55 x 15, 75 x 15, 85 x 15
Viking Press – 115 x 10, 140 x 10, 165 x 10, 190 x 8

Tuesday
Scheduled night off, full work day – Recovery

Wednesday
Safety Bar Yoke Bar Box Squat — 155 x 8, 245 x 6, 295 x 6, 315 x 6, 335 x 6, 365 x 6, 385 x 1, 425 x 1
Hatfield Safety Bar Yoke Bar Box Squat – 385 x 5, 425 x 6, 445 x 6, 465 x 6, 485 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, 135 x 6
Leg Extensions – 130 x 10, 150 x 8, 170 x 8

Thursday
Unscheduled Day Off – Recovery

Friday
Multigrip Press, cluster set outer two grips – 138 x 8, 198 x 6, 218 x 6, 228 x 4, 238 x 3 (outer only), 248 x 3 (outer only)
Narrow Multigrip Press, 2nd most nine grip- 138 x 8, 158 x 6, 168 x 5, 178 x 6, 198 x 5
Overhead Dumbbell Press, superset with Tricep Pushdown – 45 x 8, 65 x 6, 75 x 4, 55 x 10
Tricep Pushdown, Mace Grenade – 8 on each ball at 45, 55, 65, 75
Saradas pulldowns – 70 x 12, 80 x 10, 90 x 10, 100 x 5
Rolling Tricep Press – 20 x 10, 30 x 8, 35 x 6

Saturday
High Bar Squat – 135 x 8, 225 x 8, 275 x 6, 315 x 5
Leg Press – 478 x 12, 658 x 12, 838 x 12, 928 x 10
Trap Bar Deadlift – 155 x 6, 195 x 10, 255 x 8, 325 x 4, 385 x 3
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 80, 85 x 8
Calf Raises – 100kg x 30, 120kg x 30, 140kg x 30, 160kg x 30
Abduction – 295 x 100
Adduction – 295 x 30

Total steps Monday through Saturday 135,824. 68 miles walked.

Notes

Another very challenging week of training. Each week gets harder and more exhausting. Definitely going to need a deload on chest after the next two weeks. I don’t feel overtrained but I can feel the strain even after a week of cutting out flat and incline dumbbell press on Monday and Thursday, respectively.

I feel my leg strength gaining quite a lot lately. Perhaps it is my focus on making my hamstrings stronger for the last 10 weeks. The Romanian Deadlifts have really taken my leg strength higher. Makes me really believe I can hit 415 on squat when I test it in a few weeks.

The multigrip press on Thursday has been ascending over the last couple weeks. It really is a good bar, and one that should be be gotten if one has the money. I can’t say enough good things about it. The mace grenade I got a few weeks back from EliteFTS is also a great piece of equipment. It’s quite different from a rope in how it behaves when doing pushdowns. Very worth having around.

I once again forgot my belt in the garage and decided to let deload on a high bar squat. I made up for it by going my normal heavy on leg press, which is making progress. It doesn’t show up in the numbers listed above but I can feel it when I do it. The big change in this weeks lifting was trap bar deadlifts as a supplemental. I’ve been thinking about for weeks and did it Saturday. I know it’s a lift I don’t need a belt for putting up big weight. I know if I am going to make a bigger part of my programming I need to get a trap bar with bigger loading sleeves.