April 10 – 16, 2023 Mark Brown April 17, 2023 MondayScheduled rest day – recovery TuesdayBox squat, cambered bar – 175 x 12, 265 x 12, 355 x 6, 375 x 6, 405 x 3, x 3, 415 x 3, x 3 ; 425 x 3, x 3; 435 x 3, x 3Hex bar deadlift, …
Tag Archives: Public Gym
2023 Week 13 Training Log
March 26 – April 2, 2023 Mark Brown April 3, 2023 MondayScheduled rest day – recovery TuesdayBox squat, cambered bar – 175 x 12, 265 x 12, 315 x 6, x 6, 355 x 6, x 6, 395 x 3, x 3, x 3Hex bar deadlift, 12 inch pull – 290 x 6, 340 x …
2023 Week 12 Training Log
March 20 – 26, 2023 Mark Brown March 27, 2023 MondayScheduled rest day – recovery TuesdayFree squat, straight bar – 135 x 12, 225 x 12, 315 x 6, x 6: 345 x 3, x 3, x 3; 365 x 3, x 3Hex bar deadlift, 12 inch pull – 235 x 6, 325 x 1, …
2023 Week 11 Training Log
March 13 – 19, 2023 Mark Brown March 20, 2023 MondayScheduled rest day – recovery TuesdayFree squat, straight bar – 135 x 12, 225 x 12, 315 x 6, x 6: 345 x 3, x 3, x 3; 365 x 3, x 3Sumo deadlift – 315 x 3, x 3, x 3, x 3Goblet squat, …
2023 Week 10 Training Log
March 6 – 12, 2023 Mark Brown March 13, 2023 Monday – SaturdayScheduled rest – recovery SundayShoveled driveway – 10 minutesBench press, to chest standard grip – 135 x 10, 225 x 6, x 6, x 6, x 6; 235 x 6, x 3, x 3Incline press, narrow grip – 185 x 6, x 6; …
2023 Week 9 Training Log
February 27 – March 5, 2023 Mark Brown March 6, 2023 MondayScheduled rest day – recovery TuesdayFree squat, straight bar no belt – 135 x 6, 225 x 6, 315 x 3, x 3, x 3, x 3; 345 x 3, x 3, x 3, x 3Straight leg deadlift – 315 x 3, x 3, …
2023 Week 8 Training Log
February 20 – 26, 2023 Mark Brown February 27, 2023 MondayScheduled rest day – recovery TuesdayFree squats, straight bar no knee sleeves – 135 x 6, 225 x 6, 315 x 3, x 3; 345 x 3, x 3; 365 x 3, x 3Straight leg deadlift – 315 x 3, x 3, x 3, x …
Winter Training Note – New Lift Sequencing
More learning from the gym this Winter Mark Brown February 21, 2023 Over the past year I have been able to identify specific sequences of lifts that fit together very well for power, strength and muscular development. They are a combination of the main – supplemental – accessory lift structure I use as the core …
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2023 Week 7 Training Log
February 13 – 19, 2023 Mark Brown February 20, 2023 MondayScheduled rest day – recovery TuesdayFree squat, straight bar – 135 x 6, 225 x 6, 315 x 3, x 3; 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 1, x 1Straight leg deadlift – 315 …
2023 Week 6 Training Log
February 6 – 12, 2023 Mark Brown February 13, 2023 MondayScheduled rest day – recovery TuesdayFree squat, straight bar – 135 x 6, 225 x 6, 315 x 3, x 3; 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 2Straight leg deadlifts, stiff bar – 315 x 3, x …
Life Through Lifting 