# Marc's Training Log **URL:** \ **Category:** Training Logs\ **Created:** [October 24, 2017, 8:54pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349 "2017-10-24T20:54:36Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [November 22, 2017, 8:22pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/21 "2017-11-22T20:22:44Z")
Tues macros: 68f, 305c, 250p Wed 11-22-17 PM BW- 223.6 Sq w/ belt & wwraps 335x1 @ 6 355x1 @ 7 320x4 @ 7 320x4 @ 7 320x4 @ 7 Ramped up to 3.5mins rest E1RM: 397, +4 These felt good. Visited the barbell chiropractor on 335x1- 5 or 6 good pops in the low back. Back has been tight, stiff, and sore- muy bueno now. TNG Bench w/o belt, w/ wwraps 267x1 @ 6 281x1 @ 7 254x4 @ 7 254x4 @ 7 254x4 @ 7 Ramped up to 2.5mins rest E1RM: 314, +1 TNG PR Overhead Press w/ belt & wwraps 112x10 @ 6 120x10 @ 7, PR 120x10 @ Hard 7 Ramped up to 2.5mins rest E1RM: 181, +1, PR ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [November 23, 2017, 10:34pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/22 "2017-11-23T22:34:48Z")
Wed Macros: 60f, 317c, 250p Thurs 11-23-17 PM, Gobble Gobble- Happy T Day Bw-224.8 Comp DL w/ belt 420x1 @ sub 6 450x1 @ 6 410x4 @ puke 410x5 @ 7, puke wise @ 9.5, lol 390x3 @ puke Ramped up to 4mins rest E1RM: 520, +6, PR Lol, T Day training post stuffing my face. Was way full and bloated, had a little regurge/ mild puke thing going. Damn did I eat way too much, lol. Weight moved fast and felt good minus being stuffed. CG 2 BD Bench TNG w/o belt, w/ wwraps 260x1 @ 6 272x1 @ 7 PR 246x4 @ 7, PR 246x4 @ 7 246x4 @ Hard 7 Ramped up to 2.5mins rest E1RM: 304, +2, PR RDL, w/o belt, to the knees 245x10 @ 6 255x10 @ 7 255x10 @ Hard 7 Ramped up to 2.5mins rest Weekly Tonnage & Reps Developmental, w1, w/of 11-19-17 Squat: 63 reps, 14,905lbs Bench: 119 reps, 23,960lbs DL: 58 reps, 19,270lbs ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [November 26, 2017, 8:41pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/23 "2017-11-26T20:41:20Z")
Thurs Macros: 74f, 375c, 241p- too much! Fri Macros: 71f, 304c, 242p Sat Macros: 102f, 281c, 238p- not good Fri 11-24-17 PM Bw-226.8 Hanging Knee Raises x15,15,15,15 30 secs rest Seated Lat Pulls, chin grip: 135x15,15,15,15 45 secs rest DB Row 45x25 (each side) Hammer Curls 45x10 Band assisted BW squat x20 Been having issues with squat depth off and on for awhile. Thought I would try something different to fix a mobility issue- I physically cannot BW squat to below parallel unless I “pop” up on my toes. Band Pull Aparts x22 Shoulder dislocates x10 HIIT bike sprints x6 Sun 11-26-17 PM Bw- 226.6 Comp Squat w belt & wwraps 340x1 @ 6 360x1 @ 7 325x4 @ 7 325x4 @ 7 325x4 @ Hard 7 Ramped up to 3.5mins rest E1RM: 402, +5, Yay, backover 400 again! Squats felt good, better than last Wednesday. Weight moved fast. Comp Paused Bench w belt & wwraps 262x1 @ 6 276x1 @ 7 249x4 @ 7 249x4 @ 7 249x4 @ Hard 7 Ramped up to 3mins rest E1RM: 308, +1, PR Floor Press w wwraps 195x10 @ Hard 6 202.5x10 @ 7, PR 202.5x10 @ Hard 7 202.5x10 @ Hard 7 Ramped up to 2.5mins rest E1RM: 305, +4, PR ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [November 27, 2017, 10:17pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/24 "2017-11-27T22:17:16Z")
Macros: 69f, 307c, 252p Mon 11-27-17 PM Bw- 224.6 8" Block Pulls w/ belt & wwraps 455x1 @ sub 6 485x1 @ 6 465x3 @ Easy 7 440x3 @ Easy 6 440x3 @ Hard 6 Ramped up to 3.5mins rest E1RM: 560, +8 Weight moved fast and felt good. Split the skin open on my right ring finger. 2 Ct Bench w/o belt, w/ wwraps 248x1 @ 6 262x1 @ 7 245x3 @ 7 245x3 @ Hard 7 245x3 @ 7 Ramped up to 2.5mins rest E1RM: 293, + 2, PR Front Sq w/o belt 142,5x10 @ 7.5 147.5x10 @ 8.5 135x10 @ 6.5 135x10 @ 8 Ramped up to 2.5mins rest E1RM: 212, -9 I hate fronties for high reps. Just could not get together here today, last week of 10s. ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [November 29, 2017, 11:17pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/25 "2017-11-29T23:17:30Z")
Macros: Mon 65f, 311c, 252p Tues 67f, 312c, 249p Tues 11-28-17 PM Bw-222.8 Cardio, 30 mins on T Mill Skipped GPP work- wanted to let the split skin on my right ring finger heal. Bit worse than I initially than I thought. Will tape it up for training today, real test will be tomorrow- DL day. Wed 11-29-17 PM BW- 224.6 Sq w/ belt & wwraps 345x1 @ 6 365x1 @ 7 340x3 @ 7 340x3 @ 7 340x3 @ 7.5 Ramped up to 3.5mins rest E1RM: 408, +6 Squat is moving up nicely! TNG Bench w/o belt, w/ wwraps 268x1 @ 6 282x1 @ 7, very fast 264x3 @ 7 264x3 @ Hard 7 264x3 @ Hard 7 Ramped up to 2.5mins rest E1RM: 315, +1 TNG PR Top single moved very well- pretty excited at the way my bench is responding to increased frequency. 1st time training with 6 dedicated bench slots. Incline Bench 145x10 @ sub 6 155x10 @ 6.5 160x10 @ 7, PR 160x10 @ 7.5 Ramped up to 2.5mins rest E1RM: 241, +11, PR Press was feeling stale, time to switch up for a couple of weeks. ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [November 30, 2017, 10:24pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/26 "2017-11-30T22:24:31Z")
Wed Macros: 66f, 296c, 253p Thurs 11-30-17 PM Bw-223.6 Comp DL w/ belt & wwraps 425x1 @ 6 455x1 @ 7 415x4 @ 7.5 385x4 @ 6 385x4 @ Hard 6 Ramped up to 4mins rest E1RM: 508, -12 Weight felt heavy AND slow. Back was also feeling a bit sore and stiff. Slingshot Bench, TNG w/ belt & wwraps 305x1 @ Sub 6 320x1 @ Easy 7 330x1 @ Easy 8, +15lb PR 305x3 @ 7 305x3 @ 7.5 305x3 @ 7.5 Ramped up to 3.5mins rest E1RM: 360,PR Awesome bench session- weight moved fast! 1.5xBW bench, a milestone even with a slingshot. [https://www.youtube.com/watch?v=1nBS…ature=youtu.be](https://www.youtube.com/watch?v=1nBSHW1HAJI&feature=youtu.be) RDL, w/o belt, to just past knees 225x10 @ Sub 6 225x10 @ 6ish 225x10 @ 6 Ramped up to 2.5mins rest Extend the ROM of motion today, 1st 2 or 3 reps were painful as hell but by rep 10 pain was gone. Did lower the volume and intensity slightly. Yesterdays top squat and bench singles: [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/0/0a36dd2854e9e34adbc6ef9928ef0f300acf2b98.jpeg "Sq 365x1 11 29 17") ](https://www.youtube.com/watch?v=CSEepJ7Opqo) [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/8/859a85e4c41dae267706ba705677dfbd8c1accca.jpeg "TNG Bench 282x1 11 29 17") ](https://www.youtube.com/watch?v=YBKhDPr1tt4) Weekly Tonnage & Reps Developmental, w2, w/of 11-26-17 Squat: 65 reps, 13,970lbs Bench: 128 reps, 27,092lbs DL: 55 reps, 17,345lbs ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 3, 2017, 8:40pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/27 "2017-12-03T20:40:56Z")
Thurs Macros: 72f, 303c, 249p Fri Macros: 117f, 245c, 293p- Christmas party with rare beef tenderloin- ate way too much tenderloin, 1/3 of the fat macros were beef tenderloin fat! Sat Macros: 72f, 302c, 244p Fri 12-1-17 PM Bw-224.2 Hanging Knee Raises x15,15,15,15,15 30 secs rest Seated Lat Pulls, chin grip: 135x15,15,15,15,15 45 secs rest HIIT bike sprints x6 Sun 12-3-17 PM Bw- 224.8 Comp Squat w belt & wwraps 347.5x1 @ 6 367.5x1 @ 7 322.5x5 @ 7 322.5x5 @ 7 322.5x5 @ 7 322.5x5 @ 7.5 Ramped up to 4mins rest E1RM: 411, +3 Comp Paused Bench w belt & wwraps 265x1 @ 6 278x1 @ 7 243x5 @ 7 243x5 @ 7 243x5 @ 7 243x5 @ 7.5 Ramped up to 3.5mins rest E1RM: 311, +3, PR Floor Press w wwraps 207.5x8 @ 6 217.5x8 @ 7, PR 217.5x8 @ 7 217.5x8 @ 7 217.5x8 @ Hard 7 Ramped up to 3mins rest E1RM: 307, +2, PR Daily volume PR on bench- 14,000lbs+. Old daily volume PR was around 13,300lbs I believe. Good day, back felt ok, squats felt good and bench is moving up nicely. Meet is only 9 weeks out! ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 4, 2017, 10:05pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/28 "2017-12-04T22:05:39Z")
Sun Macros: 69f, 302c, 248p Mon 12-4-17 PM Bw- 225.2 6" Block Pulls DOH 135x5- low back pain 235x1- more pain DL from floor, all DOH 235x3- some pain 315x1- still not right, + Belt 365x1- still painful 235x10, TNG w/ belt, no pain surprisingly 3min rest 235x15, TNG, w/ belt, still no pain, nice pump in the upper back, glutes, and hammies though Back felt good going in, usually have some pain and or stiffness but it goes away as I warm up. Going to probably do some high rep work on Thurs and possibly next Mon to see if I can clear this up. Not too worried- yet. 2 Ct Bench w/o belt, w/ wwraps 250x1 @ 6 265x1 @ 7 239x4 @ 7 239x4 @ 7 239x4 @ 7 239x4 @ 7 Ramped up to 23mins rest E1RM: 296, + 3, PR Front Sq w/ belt 142,5x8 @ 6 152.5x8 @ 7 152.5x8 @ 7 152.5x8 @ 7 152.5x8 @ 7.5 Ramped up to 3mins rest E1RM: 216,+4 Belted up today- makes a big difference for me. ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 5, 2017, 9:17pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/29 "2017-12-05T21:17:19Z")
Mon Macros: 69f, 299c, 250p Tues 12-5-17 PM Bw- 223.6 DL, w/o belt 135x10x3 Some very minor pain initially but they felt good. Pulled as normal, from each from a dead stop. Ab Wheel Rollouts x12x5 EMOM Wide Grip Lat Pulls 135x15x5 45secs rest Shoulder dislocates x10 30 mins on the treadmill ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 6, 2017, 10:08pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/30 "2017-12-06T22:08:01Z")
Tues Macros: 69f, 299c, 253p Wed 12-6-17 PM BW- 224.8 2 Ct Pause Sq w/ belt & wwraps 290x1 @ sub 6 310x1 @ 6 280x4 @ 6 280x4 @ 6 280x4 @ 6 280x4 @ 6.5 Ramped up to 3mins rest E1RM: 358 Been several months since I have done pause squats, felt good. Stayed really conservative, will up the intensity to @7 next week. TNG Bench w/o belt, w/ wwraps 270x1 @ 6 284x1 @ 7 256x4 @ 7 256x4 @ 7 256x4 @ Hard 7 256x4 @ Hard 7 Ramped up to 3mins rest E1RM: 317, +2 TNG PR Weight felt very heavy but bar speed was still decent, Kept weights as planned. Incline Bench w/o belt, w/ wwraps 162.5x8 @ 6 172.5x8 @ 7, PR 172.5x8 @ 7 172.5x8 @ 7 172.5x8 @ 7.5 Ramped up to 3mins rest E1RM: 244, +3, PR ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 7, 2017, 10:10pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/31 "2017-12-07T22:10:15Z")
Wed Macros: 66f, 304c, 242p Thurs 12-7-17 PM Bw-225.4 Comp DL w/ belt & wwraps 405x1 440x1 @ Easy 6 375x5 @ sub 6 375x5 @ sub 6 375x5 @ Easy 6 375x5 @ 7.5, wow fatigue caught up quick Ramped up to 4mins rest E1RM: 513, +5 Had not planned to pull much weight at all, warm up felt ok so I kept adding weight. Been awhile since I have done this much DL volume, last set was way harder than expected. Slingshot Bench, TNG w/o belt & wwraps 310x1 @ 6 325x1 @ Easy 7 295x4 @ 7, PR 295x4 @ 7 295x4 @ 7.5 295x4 @ 7.5 Ramped up to 3.5mins rest E1RM: 366, +6 PR RDL, w/o belt, to just past knees 240x8 @ 6 250x8 @ 7 250x8 @ 7 250x8 @ 7 250x8 @ 7 Ramped up to 3mins rest Weekly Tonnage & Reps Developmental, w3, w/of 12-7-17 Squat: 80 reps, 18,265lbs Bench: 156 reps, 35,187lbs, weekly volume PR DL: 62 reps, 18,265lbs ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 10, 2017, 8:59pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/32 "2017-12-10T20:59:45Z")
Thurs Macros: 85f, 302c, 259p Fri Macros: 69f, 299c, 252p Sat Macros: 72f, 303c, 250p Fri 12-8-17 PM Bw-224.8 Hanging Knee Raises x15,15,15,12,12,10 30 secs rest Seated Lat Pulls, chin grip: 135x15,15,15,15,15,12 45 secs rest Band Pull Aparts x20 Band Face Pull x25 Shoulder Dislocates x10 HIIT bike sprints x6 Sun 12-10-17 PM, 8 weeks out! Bw- 225 Comp Squat w belt & wwraps 350x1 @ 6.5 370x1 @ 7.5 305x5x5 Ramped up to 4mins rest E1RM: 406, -5 Comp Paused Bench w belt & wwraps 266x1 @ 6.5 280x1 @ 7.5 232x5x5 Ramped up to 3.5mins rest E1RM: 308, -3 The singles and the first 2 or 3 sets felt like garbage. Floor Press w wwraps 205x8 @ Hard 6 212.5x8 @ 7 212.5x8 @ 7 212.5x8 @ 7 212.5x8 @ Hard 7 Ramped up to 3mins rest E1RM: 300, -7 Another Daily volume PR on bench- 14,700lbs+. Trying out single @7 then back off work at a prescribed %. Next week single @ 8, going to continue back off work as a percentage for a few weeks and then transition back to RPEs as I head into my taper. Fatigue from last week is catching up, right shoulder is bothering me- I am at MRV for the bench or overreaching a bit, looking forward to a low stress week next week. ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 11, 2017, 10:08pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/33 "2017-12-11T22:08:13Z")
Sun Macros: 70f, 298c, 251p Mon 12-11-17 PM Bw- 225.4 2ct pause DL w/ belt & hooks 370x1 @ sub 6 390x1 @ Easy 6 350x4 @ sub 6 350x4 @ sub 6 350x4 @ sub 6 350x4 @ Easy 6 350x4 @ Easy 6 Ramped up to 4mins rest E1RM: 454, PR Been months, maybe a year since last doing pause DLs. Stayed real conservative, pulled DOH using hooks. This is the most weight I have pulled with DL hooks. 2 Ct pause bench w/o belt, w/ wwraps 250x1 @ 6 265x1 @ 7 240x4 @ 7 240x4 @ 7 240x4 @ 7 240x4 @ 7 240x4 @ 7.5 Ramped up to 23mins rest E1RM: 296, + 0 Front Sq w/ belt 147,5x8 @ 6 157.5x8 @ 7 157.5x8 @ 7 157.5x8 @ 7 157.5x8 @ 7.5 Ramped up to 3.5mins rest E1RM: 223,+7 ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 13, 2017, 9:34pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/34 "2017-12-13T21:34:01Z")
Mon Macros: 64f, 296c, 252p Tues Macros: 69f, 275c, 251p Tues 12-12-17 PM Bw- 225.4 Ab Wheel Rollouts x30 D Handle Grip Lat Pulls 135x20,20,18 30 secs rest Shoulder dislocates x12 Hammer Curls 35x20 Band Pull Aparts x18 30 mins on the treadmill Wed 12-13-17 PM BW- 224.2 2 Ct Pause Sq w/ belt & wwraps 310x1 @ 6 325x1 @ 7 290x4 @ 7 290x4 @ 7 290x4 @ 7 290x4 @ 7 290x4 @ 7 Ramped up to 3.5mins rest E1RM: 363, +5 Feeling good here. TNG Bench w/o belt, w/ wwraps 272x1 @ 6 285x1 @ 7 257x4 @ 7 257x4 @ 7 257x4 @ 7 257x4 @ Hard 7 257x4 @ 7 Ramped up to 3.5mins rest E1RM: 318, +1 TNG PR First single felt like crap, 2nd ok, 2nd working set felt good. Right shoulder is very achey at the moment. Incline Bench w/o belt, w/ wwraps 165x8 @ 6 175x8 @ 7, PR 175x8 @ 7 175x8 @ 7 175x8 @ 7.5 Ramped up to 3.5mins rest E1RM: 247, +3, PR ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 14, 2017, 10:23pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/35 "2017-12-14T22:23:27Z")
Wed Macros: 63f, 276c, 256p Thurs 12-14-17 PM Bw-224.6 Comp DL w/ belt & wwraps 445x1 @ 6 465x1 @ 7 385x5 @ sub 6 385x5 @ sub 6 385x5 @ Easy 7 385x5 @ 8.5 385x5 @ 9.5 Ramped up to 5mins rest E1RM: 519, +6 Over shot a bit here- supposed to be 5x5 at a pretty easy %- sub maximal work. Still should have stripped some weight off of the bar. I know better, dammit. Single moved very fast. Mini Band Bench, TNG w/o belt & wwraps 225x1 @ 6ish 240x1 @ 7ish 215x4 @ 7 215x4 @ 7 215x4 @ Easy 7, starting to get the hang of these 215x4 @ Easy 7 215x4 @ Easy 7 Ramped up to 3mins rest E1RM: 268 First time doing any band work. Harder than expected but started to get used to the feel after a few sets. RDL, w/o belt full ROM 235x8 @ 6 245x8 @ 7 245x8 @ 7 245x8 @ Hard 7 245x8 @ 7.5 Ramped up to 4mins rest E1RM: 346, PR Was still feeling those deads a bit, back to full ROM on these- felt pretty good. Weekly Tonnage & Reps Developmental, w4, w/of 12-10-17 Squat: 89 reps, 21,000lbs Bench: 173 reps, 37,483lbs, weekly volume PR DL: 89 reps, 28,015lbs Good week, been several months since my squat and dl volume for a week have been this high. Feeling it but heres to big Prs in a few weeks! ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 17, 2017, 7:31pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/36 "2017-12-17T19:31:59Z")
Thurs Macros: 62f, 277c, 248p Fri Macros: 66f, 278c, 247p Sat Macros: 67f, 268c, 246p Dropped macros about 200 calories- need to lose 5-6lbs to make weight. Going to go with two refeed days, will adjust as I get closer to the meet. Fri 12-15-17 PM Bw-223.6, yay going down Hanging Knee Raises x15,15,15 30 secs rest Seated Lat Pulls, D Handle Grip: 135x15,15,15 30 secs rest Shoulder Dislocates x10 HIIT bike sprints x6 Sun 12-17-17 PM, 7 weeks out! Bw- 225.6, damn, going up- always so hard to cut weight! Comp Squat w belt & wwraps 365x1 @ 7 380x1 @ 8 315x5 @ 7.5, way harder than expected 315x5 @ 7.5 Ramped up to 4.5mins rest E1RM: 410, +4 Weird day, singles flat flew up, top single could have been @ 7.5 but at this point in the block going to err to real conservative. Fives on the other hand felt like garbage. Still carrying some low back fatigue from last week, I am sure that did not help. Comp Paused Bench w belt & wwraps 275x1 @ 7 288x1 @ 8 240x5 @ Hard 6 240x5 @ 6 Ramped up to 3.5mins rest E1RM: 311, +3 Again, top single was very fast, probably @ 7.5- this is good sign coming off two very high volume weeks. Rep work was as expected. Floor Press w wwraps 215x8 @ 7 225x8 @ 8, PR 225x8 @ 8 Ramped up to 3mins rest E1RM: 307, +7, PR ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 18, 2017, 10:04pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/37 "2017-12-18T22:04:18Z")
Sun Macros: 61f, 347c, 233p Mon 12-18-17 PM Bw- 226 RX 2ct pause DL w/ belt & hooks bbuuuttt back was stiff and sore. Wup to 365x1 then some Deficit DL work- 315x1 & 235x5x3. Then worked on comp sq technique working up 2 singles at 315. Most likely going to have make some DL programming changes going forward. Ran in to this issue earlier in the year- this time I am not scrapping the entire program. Going to try some things and see what works within my current framework. Pin Bench, pause on pins, w wwraps 257x1 @ 6.5 275x1 @ Easy 8, 37lb PR 250x4 @ Easy 8, PR 250x4 @ Easy 8 Ramped up to 3mins rest E1RM: 300, PR Been awhile on these- except for my left elbow these felt great. Elbow is pretty damn sore at the moment. Front Sq w/ belt 160x8 @ 7 170x8 @ 8, PR 170x8 @ 8 Ramped up to 3.5mins rest E1RM: 232, +9, PR ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 20, 2017, 10:16pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/38 "2017-12-20T22:16:18Z")
Mon Macros: 62f, 266c, 249p Tues Macros: 62f, 257c, 253p Tues 12-19-17 PM Bw- 226 Ab Wheel Rollouts x15,15,15,15,15 EMOM Wide Grip Lat Pulls 135x15,15,15,15,12,12 30 secs rest Shoulder dislocates x12 30 mins on the treadmill Wed 12-20-17 PM BW- 225, finally moving down 2 Ct Pause Sq w/ belt & wwraps 325x1 @ 7 340x1 @ 8, PR 305x4 @ Easy 8 305x4 @ 8 Ramped up to 4mins rest E1RM: 367, +4 TNG Bench w/o belt, w/ wwraps 283x1 @ 7 295x1 @ 8, +5lb bench Gym PR 267x4 @ 8, +11lb bench PR 267x4 @ Hard 8 Ramped up to 3.5mins rest E1RM: 319, +1 TNG PR 295 was a smoke show, probably less than @8. Old single at 290 was paused @9. Starting to get excited with my bench- looking like 142.5-145kg for 3rd attempt is a real possibility. Old 4RM was paused @9, still very happy with an 11lb increase. This is the first time for me that my TNG is stronger than my comp bench- up until this cycle TNG was about 5-10lbs under my comp bench. Incline Bench w/o belt, w/ wwraps 173x8 @ 7 183x8 @ 8, PR 183x8 @ 8 Ramped up to 3.5mins rest E1RM: 250, +3, PR Starting to notice a trend this cycle. My singles are feeling easier than the rep work. Going to try and make a 1% adjustment down in my reps. For example 1@8 = 92%, 3@8=86% according to RPE chart, going to use 85%, in this example, for my 3rep calculation. Equals about 5lbs and see since singles have started to feel easier than my back off rep work. ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 21, 2017, 9:58pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/39 "2017-12-21T21:58:41Z")
Wed Macros: 61f, 257c, 245p Thurs 12-21-17 PM Bw-224.4 Comp DL w/ belt & wwraps 465x1 @ 7 485x1 @ 8 405x5 @ 6.5ish 385x5 @ Easy 6 Ramped up to 5mins rest E1RM: 524, +5, PR 485 moved fast, lock-out was not the smoothest though. Been awhile since I have pulled this heavy- need to knock a little rust off. Will repeat this weight next week unless 465 feels like air. CG Bench, TNG w/o belt & wwraps 262x1 @ 7 275x1 @ 8, +15lb PR 248x4 @ 8, PR 248x4 @ 8 Ramped up to 3.5mins rest E1RM: 297, +4 RDL, w/o belt 247.5x8 @ 7 257.5x8 @ 8, PR 257.5x8 @ 8 Ramped up to 3.5mins rest E1RM: 352, +6, PR Weekly Tonnage & Reps Low Stress, w/of 12-17-17 Squat: 46 reps, 11,000lbs Bench: 90 reps, 20,362lbs DL: 36 reps, 11,000lbs All in all solid training week. Tweaked my left shoulder on the inclines yesterday and left elbow is real painful. Back and SI continue to improve despite some minor setbacks which is a plus. Pretty pleased with this block and looking forward to transitioning to some heavier “strength” work in the upcoming weeks. ---
**Author:** ![MG75](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mg75/32/938_2.png) [@MG75](https://forum.barbellmedicine.com/u/MG75)\ **Post date:** [December 24, 2017, 8:10pm UTC](https://forum.barbellmedicine.com/t/marcs-training-log/349/40 "2017-12-24T20:10:02Z")
Thurs Macros: 65f, 337c, 237p Fri Macros: 77f, 319c, 275p- oops! Sat Macros: 66f, 262c, 247p Fri 12-22-17 PM Bw-223.6 Skipped GPP, got caught up in Holiday stuff. Sun 12-24-17 PM, 6 weeks out! Bw- 223 Comp Squat w belt & wwraps 370x1 @ 8 385x1 @ 9 325x4 @ 8, this confirmed it- overshot 300x4 @ Hard 6 300x4 @ 6 300x4 @ 6 Ramped up to 4.5mins rest E1RM: 402, -8 Could not believe what my singles were telling me, not sure why squats dropped- one of those days. Comp Paused Bench w belt & wwraps 277x1 @ 7 290x1 @ 8, tied old 1RM PR but at a lower RPE 245x4 @ Hard 6 245x4 @ Hard 6 245x4 @ 6 245x4 @ Hard 6 Ramped up to 3.5mins rest E1RM: 313, +2, PR Top single was truly an 8 today, bench felt blah today. 2ct Pause Bench w wwraps 208x8 @ 7 218x8 @ 8, PR 218x8 @ 8.5 208x8 @ Hard 8 Ramped up to 3.5mins rest E1RM: 298, +2, PR [Previous page](https://forum.barbellmedicine.com/t/marcs-training-log/349.md?page=1) [Next page](https://forum.barbellmedicine.com/t/marcs-training-log/349.md?page=3)