June 26 – July 2, 2023 Mark Brown July 6, 2023 MondayScheduled rest day – recovery TuesdayScheduled rest day – recovery WednesdayBench press, cambered bar – 175 x 6, 225 x 6, 245 x 6, 255 x 3, x 3; 265 x 3, x 3; 275 x 2, x 3Flat holds, cambered bar – 245 …
Author Archives: markbrown20
2023 Week 25 Training Log
June 19 – 25, 2023 Mark Brown June 26, 2023 MondayScheduled rest day – recovery TuesdayScheduled rest day – recovery WednesdayBench press, cambered bar – 175 x 6, 225 x 6, 245 x 6, 255 x 3, x 3; 265 x 3, x 3; 275 x 2, x 2Flat holds, cambered bar – 225 x …
2023 Week 24 Training Log
June 12 – 18, 2023 Mark Brown June 19, 2023 MondayScheduled rest day – recoveryMowed back yard TuesdayBox squat, cambered bar – 175 x 6, 265 x 6, 315 x 6, 355 x 3, x 3; 375 x 3, x 3; 405 x 3, x 3Preacher curls, ez curl bar wide grip – 45 x …
2023 Week 23 Training Log
June 5 – June 11, 2023 Mark Brown June 13, 2023 MondayScheduled rest day – recovery TuesdayScheduled rest day – recovery WednesdayChest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3Chest press, ACB narrow grip – 78 x 6, 148 x 3, …
2023 Week 22 Training Log
May 29 – June 4, 2023 Mark Brown June 5, 2023 MondayScheduled rest day – recovery TuesdayScheduled rest day – recovery WednesdayChest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3Chest press, ACB narrow grip – 78 x 6, 148 x 3, …
2023 Week 21 Training Log
May 22 – 28, 2023 Mark Brown May 29, 2023 MondayScheduled rest day – recovery TuesdayScheduled rest day – recovery WednesdayBench press, cambered bar – 175 x 6, 225 x 6, 245 x 3, x 3; 255 x 3, x 3; 265 x 3, x 2Isometric flat hold, top position cambered bar – 225 x …
2023 Week 20 Training Log
May 15 – 21, 2023 Mark Brown May 22, 2023 MondayScheduled rest day – recovery TuesdayUnscheduled rest day – tight/sore back from work WednesdayBench press, cambered bar – 175 x 6, 225 x 6, 245 x 3, x 3; 265 x 2, x 2, x 2Isometric flat hold, top position cambered bar – 225 x …
2023 Week 19 Training Log
May 8 – 14, 2023 Mark Brown May 16, 2023 MondayScheduled rest day – recovery TuesdayUnscheduled rest day – hang with family WednesdayBench press, cambered bar – 175 x 6, 225 x 6, 245 x 3, x 3; 255 x 3, x 3; 265 x 3, x 3Isometric flat hold, top position cambered bar – …
Creating Culture
Chapter 1: Developing a Show Me Culture Mark Brown May 11, 2023 Culture is about getting everyone to care about getting to the goal for the same reason. When belief in the methodology isn’t shared it can create an environment for differences to sprout and tear the team apart. This isn’t always a bad thing, …
2023 Week 18 Training Log
May 1 – 7, 2023 Mark Brown May 8, 2023 MondayScheduled rest day – recovery TuesdayFree squat, straight bar – 135 x 12, 225 x 8, x 8, x 8, x 8Lunges, dumbbells R then L – 45 in each hand x 10 steps(x 10 steps), 50 x 5 steps (x 5 steps), x 5 …
Life Through Lifting 