Marc's Training Log

Other Discussions Training Logs
21

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

22

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

23

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

24

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.

25

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.

26

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

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:

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

27

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!

28

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.

29

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

30

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

31

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

32

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.

33

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

34

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

35

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!

36

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

37

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

38

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.

39

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.

40

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