Paul Marsh Journal - 01/01/18
Relatively quiet week coaching which has allowed me to throw myself into training and get an abnormal amount of sleep. Renewed the Temple Powerlifting Club’s affiliation to the EPA and finalised all of the membership forms for the Squad currently standing at 14 with another 5 people likely to join in the coming weeks. Ran another spotting workshop for 4 of the girls who were previously unable to attend last time where I put my life in their hands (video will be uploaded on my Instagram @marshcoaching next week)
First week of training and I’ve already managed to go off to snatch a bench pb. As it has been so long since I last followed a plan I wrote the first 4 weeks as the week went on to allow me to find numbers for my accessory exercises, a balance between enough volume and enough weight to keep me sane.
02/01/18
Deadlift - 252.5 1x1
Deficit deadlift - 205 3x5
Deadlift to knee - 140/150/160/170 x6
Single leg deadlift - 22kg 15/12/12
Lying hamstring curl - 18kg 9x20, 32 1x20
Ab wheel - 3x12
BTN Lat Pulldown - 45 5x12
Machine rear delt fly - 45 5x12
Db rear delt fly - 14 3x8
Face pulls - 5.7 3x20
duration: 1:44:13
Heart Rate - 123/154
01/01/18
Paused Bench - 100 4x10
Cg bench feet up - 90 3x5
Feet up dumbell bench - 30 3x15
Jm press / hammer curl - 10/14kg 5x20/15
Lateral raise - 10kg 5x15
Btn Press - bar 3x15
duration: 48:13 minutes
Heart rate - 116/142
04/01/18
Squat - 100 1/2/3/4/5/6/7/8
Front squat - 80 3x5
Db Bulgarian split squat - 30 3x6
Snatch grip deadlift - 60/100/140/180 x5
Leg press 50/100/150/200/250 x20
Leg extension - 25x15 32x15 39x15 45x15
Lying leg curl - 45x8 50x8 54x8 59x8
Single leg standing leg curl - 11 3x12
duration: 1:37:33
Heart rate - 119/154
03/01/18
Ohp - 72.5/75/77.5/80 x5
Btn press - 60 3x8
1 1/2 bench - 60/70/80/90 x6 100 x4
Seated Db press - 30 3x10
Db Front raise - 16 5x6
Rear felt fly - 8 3x20
Lateral raise - 5 2x20
Ez bar Upright row - 20 3x10
duration: 1:17:41
Heart rate - 120/151
07/01/18
Squat - 105 1/2/3/4/5/6/7/8
Db Bulgarian split squat - 40 3x6
Sldl- 60/100/140/180/200 x5
Leg press - 50/100/150/200/250/300/350 x10
Leg extension 25 5x20
Single leg leg extension 4.5 3x10
Terminal knee extension - purple band 4x15 1x50
duration: 1:34:13
Heart Rate - 122/157
05/01/18
Barbell row - 60 5x10
Db row - 40 2x10
Cable low row 25x10 32x10 39x10 45x10 52x10 59x10 66x10 73x10
Lat pull down - 45x6 52x6 59x6 66x6 73x6
duration: 1:14:52
Heart rate – 112/136
Session 2
Slingshot bench - upto pb single of 180
Next week I’ll only be able to train Monday/Tuesday and will be doing a couple of technical weightlifting sessions Monday / Wednesday / Friday. There is a possibility that I’ll be able to train Sunday but that depends on when I get back from the AGM.
Average sleep – 6h 48
Total steps – 76943
Average RHR – 64bpm
Question – Name two limiting factors in being able to side spot someone in the squat?