Paul Marsh Journal - 22/01/18
Week of not much training, more rest than I would have liked and not as much work done in my sessions as typically I would be able to. Didn't get any cardio in at all although I did manage to get a training heart rate high of 165 on Sundays session. Body feels to have recovered slightly better with this level of training volume on low sleep / calories. So once the sleep improves i'll be able to get in the longer sessions.
23/1/18
Deadlift - 255x1
Deficit deadlift - 225 3x5
Deficit SLDL - 170 6x5, 180x5 185x5
Single leg deadlift - 32 5x10
Back extension - bwx20 25x15 50x12 75x10 100x10, 50x20, 25x30
22/1/18
Bench - 112.5 2x10, 1x9, 1x11
Generic upper body accessory
25/1/18
Late session ~21:30, forgot wrist wraps and knee sleeves, few warmups & ended leaving the session without doing any work
24/1/18
Overhead press - 72.5/75/77.5/80/82.5 x 5
BTN press - 60 6x6
1 1/2 bench - 60/80/100/110 x6 120x5
Shoulder accessory
28/1/18
LB Squat - to 180x1
HB Paused Squat - 120 5x3
SNG Deadlift - 160 4x3
Leg Press - Broken
Bulgarian Split Squat - 30 5x10, 50 4x10
Leg extension - 5x15
26/1/18
Log overhead - upto single of 93 then 90.5x2
2” Board press - to single of 160
New block starts this week, will start to put some weight onto my bench & going to drop any real squat volume (will not program numbers) and get the work in through split squats/lower body accessory. Knees better in general as are the elbows. Decided to drop Close grip bench and replace it with board press which seems to agree with me much more, using a 1-2" board, twice a week.
Currently undecided on if i'll be competing in the British Bench, lifting schedule is fine but with general coaching committments its not looking like my sleep/recovery will be improving any time soon.
Average sleep – 4h 41
Total steps – 84979
Average RHR – 64bpm
Question – Do you notice a difference in your training intensity and recovery when your sleep is less than normal? How if at all do you change your training?