Paul Marsh Journal - 15/01/18
Hard week of broken training sessions, recovery & sleep through the floor this week due to a nagging cough waking me up early hours consistently since Sunday. Oh and not to forget a very busy week with clients (seemed like every person i have ever coached decided to have a session this week was the week to come and see me).
This resulted in a few sessions split into two to get the work done. Knees have been giving me hell all week due to the sheer volume of quad work i have been doing (and lack of remedial). That accompanied with the large technical focus in the squat and re-introduction of close grip into my Friday session means my elbows have started to play up again.
Yes, i sound broken and it is only 3 weeks in but this is a platform for me to be as honest as possible about my training. The gram [ @marshcoaching] decided that i will be competing as an U93kg at the upcoming British bench which is a relief even though I would've been much more competitive as a U83kg, i guess it really is time i make the full switch. If i was advising myself professionally a final drop to U83kg would definitely be on the cards. That being said it all depends on the coaching situation.
Weight is slightly down on last week which was planned, and this week will be another relatively sensible week, looking to stabilise around 88.5-89kg by the end of the week and get in 2-3 steady-state cardio sessions.
16/1/18
Session 1
Deadlift - 252.5x3
Deficit deadlift - 217.5x1 - hamstrings finished
Session 2
Deficit deadlift 220 3x5
Snatch grip deadlift 140x5, 160x3, 180x1, 210x1, 220x1, 230x1
Db Single leg deadlift - 30x6, 40 3x6, 20x15
Leg curl - 45 5x8 18/23/27/32/36 x15
15/1/18
Session 1
Bench - 107.5 4x10
Session 2
Close grip bench - 100/105/110 x5
Flat Db bench - 38 3x12
Db front raise - 17 3x8
Db lateral raise - 8 3x15
Band push down - green - 5x15
18/1/18
HB squat - 1/2/3/4/5/6/7/8 @ 120
Deadlift - 220x1
Body is complaining so much at the moment so left it there. Sleep, eat & recover time
17/1/18
Overhead press - to top set of 85x5
1 1/12 bench - 60/80/90/100/110 x6
Incline fly - 6kg 5x15
Db front raise - 11kg 4x8
21/1/18
HB Squat - to 175x1
Deadlift - to 252.5x4
Bulgarian split squat (BSS) 30x6
Single Db BSS - 30x10, 40 2x12, 50x20
Leg press - 50/100/150/200/250 x20
Leg curl - 14/18/23/27/32/36/41/45/50 x8
Single leg leg extension - 4.5/11/18/25 x10, 32x8 39x6
30minutes steady-state cardio & stretch
19/1/18
Close grip bench - 140x2, 100x15
Non-lat focused upper back accessory, focusing on positioning
Decided to do next week Tuesdays heavy deadlifts on today as i felt ready for it which is surprising considering how poor my sleep has been. This week's deadlifts were split into two parts, not because of time but because I had zero energy for them, I managed to get the top set done but had nothing left in the tank to do any deficits/accessory work which lead to me heading to the gym at 20:00 for 2 hours to get the session finished.
To those of you who see me this week, i do not have a rash, nor did i have one on Tuesday/Wednesday. The little red blood spots are a result of Tuesday / Today's deadlift sessions - Petechial Hemorrhage for those of you who would like to google it. Its been a while since i've had this happen but i guess its to be expected now that i am using a belt to deadlift lifting maximally.
Average sleep – 4h 16
Total steps – 86187
Average RHR – 62bpm
Question – What do you do if you run out of time and are unable to complete your session?