Paul Marsh Journal - 29/01/18
Training seeming to get some momentum back with a slightly reduced coaching schedule this week. I've heavily prioritised sleep with mixed results but overall things seem to be improving. This mindset of not putting up with s**t or worrying about others seems to be doing me good. this all accompanied with some good news for a few of my lifters and return of some wanderers seems to helped.
My motto for the week, it's not my fault rather than it's not my problem.
30/1/18
Deadlift - 255x2
Deficit deadlift - 210 3x5
Deficit sldl - 170 5x5
Sgl Leg dl - 30 3x12
Lying hamstring curl (lhc) - 3x6 45/52/59
Sgl Leg LHC - 14 - 5x10
Low cable row - 25/32/39/45/52/59/66/73 x12 79x10 86x8
29/1/18
Bench - 120 4x8
1 board cg bench - 100 4x5
Flat Db press - 47 2x10, 60x4, 60x5
Db jm press - 17 4x20
Band push down (green band) - 5x15
Db front raise - 17 4x8
Sgl side pushdown (purple band) - 25/25/20/15
1/2/18
Purely rehab
31/1/18
OHP - 72.5/75/77.5/80/82.5 x5
1 1/2 bench - 100kg 5x5
Assorted tricep/shoulder accessory work
4/1/18
HB Squat - to 190x1
Deadlift - to 240x1 (deficit in WL shoes)
Bulgarian Split Squats - 30kg dbs 3x6
Leg Press - 5x15
Leg Extension - 10x15
Terminal Knee Extension - 5x25 - purple band
2/1/18
CG Board press - 3x3 @ 140kg
TRX Rows - 5x10
BTN Press - 60kg 5x8
DB Row - 40kg 5x8
Db JM Press - 5x25
DB Front raise / side raise - 5 sets 17/11kg 6/10 reps
DB Skull crusher / hammer curl - 11/17kg 20/8 reps
Band breaker - purple - 3x25
Accepted that i'll be doing the British Bench with a 160kg press being the aim, heavily focusing over the next couple of weeks on opening up my hips and chest which should make this easy enough.
Average sleep – 5h 24
Total steps – 86325
Average RHR – 64bpm
Thought - If you have a time-sensitive goal you still need to get the work in. Don't let 'Life' be your excuse.