Paul Marsh Journal - 08/01/18
Training week full of soreness and doms. I had not recovered from Sundays squat session going into Tuesday's deadlifts which had a massive impact on my ability to complete the session in any respectable time. Why was this? I lost my head (mental focus and drive to train)... Some of you will know exactly what I mean by this. How did I manage this? I completed the bare minimum for my session. Under usual circumstances though I would have left the session there and walked out. You need to know when to fight your battles and this was one I knew I could win as I had a plan. (deadlifts from this session on my Instagram @marshcoaching )
One thing that has become clear however is that my focus needs to be entirely on developing the squad around me, and that is where it shall remain throughout 2018. No more neglecting those who rely on me so heavily for support, although they will quickly be learning that when they attend a session it is to train not to socialise.
09/01/18
Session 1
Deadlift - 252.5x2
Deficit deadlift - 210 3x5
Snatch grip deadlift - 60/100/140/180 x5 190x3 (strap failure) 190x2
Lying hamstring curl (lhc) - 5x8 @ 45
Partial range lhc - 5x8 @45
Session 2
Snatch grip pulls - 3x3 100
Back extension - bw x20 20x20kg 15x40 12x60 10x80 12x60 15x40 20x20
08/01/18
Bench - 104 4x19
Feet up CG bench - 94 3x5
Feet up db bench - 30 3x20
Jm press/hammer curl - 11.4 - 20/20 20/15 20/15, last two sets strict skull crusher
Lateral raise - 6kg 3x20
Bad external rotation - 3x15 yellow band
11/01/18
Session 1
High bar squat - 110 1/2/3/4/5/6/7/8
Front squat - 60x5, 80x5, 100x3, 120x1, 130x1, 140x1, 150x1, 160xf 😶
Stiff legged deadlift - 60x5, 100x5, 140x5, 180x5, 200x5, 220x1
Db Bulgarian split squats - 40kg 6/8/10
Session 2
Low bar squat - to single of 190
Leg extension - 32 10x15
Narrow Leg press - 50x20 100 3x20
10/1/18
OHP - 72.5/75/77.5/80/82.5 x5
1 1/2 bench - 60/80/100/110 x6
13/01/18
Squat - 115 x 1/2/3/4/5/6/7/8
14/01/18
20 minutes stairmaster
60 minutes static stretching
12/01/18
Cg bench - upto 140x1, 120x8
OHP - 60x5, 70x3, 75x2, 80x2, 85x2
Single side lat pull down - rising stack 5x10
Cable low row - rising stack 5x12, 1x10, 1x8, 1x6
Seated Db front raise - 18kg 5x5
Db rear delt fly - 14 5x10
Db skull crusher - 14 6x12
No stats for this weeks training sessions (duration / heart rate) as drive to train was lacking all week. This lead to the decision to not complete Sundays lower body session and replace it with remedial work. My head is still missing now but things throughout 2018 will be pretty straight forward from here. Its always good to be reminded why you do what you do.
Thank you to coach for the support this week.
Average sleep – 5h 49
Total steps – 86034
Average RHR – 63bpm
Question – Have you ever lost your head in a training session? What did you do to deal with it?