Marc's Training Log

[MG75]

Ran across this forum by accident and lurked for a few weeks. Have been on other forums and never really fit in as I have not drank the kool aid! Competed yesterday at my 7th full powerlifting meet and plan to start training again this week so I thought it was a good time to start a new log on a new forum.

Here is a brief meet recap of my sad performance:
squats 2 for 3, 330lbs
bench 2 for 3, 270lbs
dl 2 for 3, 469lbs
Been a rough slog since Jan- injuries and personnel/ financial/ job upheaval royally screwed this meet up.

Compete as a 220 class lifter, currently weigh 210lbs, down about 15lbs due mostly to life stress and a change in my job. 5'8" and will turn 43 in about a week. Been training since Dec 2015, started out with Stronglifts, then Madcow briefly followed by spring of 2016 Izzy's PNP. Was then briefly coached by Jordan for about three months summer to fall of 2016. Been running my own programming since then.

Best lifts:
Sq- 408lbs in competition
B- 310lbs paused in the home gym, 298lbs in competition
DL- 507lbs in competition
1169lb total in Sep 2017 in competition

Injuries:
Chronic history of back problems. Flared up in June 2016, lost 6 weeks of squat and dl training. Flared up again a couple of times in 17 and most recently Jan of this year. Just starting to get it sorted out. Have three discs in l4-l2 that are about or less than 50% of the rest of my discs. Also, ossification/ bone spurs on the vertebrae themselves so our friend osteoarthritis!

Right shoulder self diagnosed minor labrum tear in Oct 16. Took more than six months to self rehab on this one. Left shoulder just developed similar symptoms as right shoulder although not as severe about 6 weeks ago. Suspect a minor labrum tear in my left shoulder.

Short term goal is too compete in August this year. Hoping to get training back on track and chasing 1200lb total. Long term would really like to sq 440lbs, bench 330lbs, and dl 550lbs with a 1300lb plus total.

[mgil]

Glad you signed up and I hope you nail those goals!

Hope you find some good information here, @MG75!

[Wilhelm]

Welcome to the site, @MG75!

Really glad you found the forum.
Thank you for adding your log.

[MG75]

Thanks guys. In lurking around I really liked the fact that this place was open to all with one common goal- getting stronger. Its ok if you do BBM stuff, or SS stuff, or RTS stuff, or your own stuff. We can all learn from each other and become better, stronger lifters.

Thought I would expound on the meet a bit- squats were terrible, missed on 2nd but got it on third. Bench went ok until the left shoulder gave out on thirds. DLs well that was a crazy ride.

Dl openers went well, 440 flew up. On 2nds I thought the the bar looked heavy but I went for it. Broke the floor by about 6inches. I had called for 469lbs and they loaded 496! So they gave me a repull at the end of the flight. So less than 10mins after the miss- I gave it a good go, I smoked 469 so I called for 485 for thirds. What I did not realize was I was third in line in my flight. So less than 5 mins later I pulled 485 to mid thigh and felt a bit of pain in my low back so I stopped pulling. Pretty sure I would have had it with another 5 mins to recharge the batteries. Here are a couple of videos:

496 Misload


469 2nd


485 3rd

[MG75]

Sun Macros:
80f, 340c, 224p

Mon Macros:
66f, 349c, 226p

Tues Macros:
74f, 359c, 222p

Upped the macros to 65-75f, 345-355c, and 220-230p. Hoping to get the bw back in the 212-213 range, maybe 215ish.

Tues 5/1/18pm

Bw- 209.8

2ct Pause Squat w/wwraps
230x6 @ hard 6
230x6 @ 7ish
ramp up to 3.5mins rest
E1RM: 312

2ct Pause Bench w/ wwraps
198x5 @ 6
198x5 @ 6
198x5 @ Hard 6
198x5 @ 6.5
ramp up to 3mins rest
E1RM: 262
Some minor pain in left shoulder, did not feel until worksets. Got slightly better as the sets progressed.

Chin Grip lat pulls
x15x3, 45 secs rest

Hanging Knee Raises
x25

Going to continue with full body three days a weeks. Have come up with a 3 or 4 week cycle. Going to try and vary the intensity and the volume and keep things stone simple to try and keep the back happy and make some gains. If this programming does not work will most likely try two days a week.

[MG75]

Wed Macros:
73f, 348c, 226p

Thurs Macros:
70f, 364c, 234p

5-3-18pm

208.6

Comp Squat with wwraps and belt
300x1 @7
315x1 @8
E1RM: 340
225x6x4 sets
ramp up to 4 mins rest then 3mins rest for squat work sets

Comp Bench with wwraps and belt
242x1 @7
253x1 @8.5- overshot a bit
E1RM: 269
175x6x5 sets
ramp up to 3.5mins rest then 2.5mins rest for bench work sets

Comp DL
410x1 @8.5
430x0 miss, could not believe 410 was an 8.5- guess so

Guessing I am still not recovered from Saturdays Dls.

CG Bench, TNG
160x10x 3 sets, last one @8.5
ramp up to 3.5mins rest.

[MG75]

Fri Macros:
66f, 354c, 222p

Sat Macros:
Did not track

Sun Macros:
73f, 372c, 224p

5-6-18pm

Bw- 209.6

Comp Squat with wwraps and belt
305x1 @7
320x1 @ Hard 8
E1RM: 343, +3
230x5x5 sets
ramp up to 4 mins rest then 3mins rest for squat work sets

Comp Bench with wwraps and belt
240x1 @7, left shoulder said ouch
E1RM: 268, -1
180x5x5 sets
ramp up to 3mins rest then 2.5mins rest for bench work sets

RDL with hooks and belt
255x8x3 sets, all @ sub 6
ramp up to 3.5mins rest

CG Bench, TNG
160x10x 3 sets, last one @9
ramp up to 3mins rest.

[MG75]

Mon Macros:
65f, 357c, 220p

Tues Macros:
67f, 360c, 227p

5-8-18PM

Bw- 209.6

2ct paused sq w/ belt & wwraps
210x5x3 sets
2.5 mins rest

2ct paused bench w/ wwraps
170x4x6 sets
2 mins rest
No pain on these today.

Wide Grip Lat Pulls
15x4 set
45secs rest

Hanging Knee Raises
x20,15
30 secs rest

So far back back is feeling groovy- %s are running in the low to mid 60% range. Similar DOMs to when I was lifting @ 6 or 7 but man the back and joints are feeling good. Guess we will see if this translates to more strength later on.

[MG75]

Wed Macros:
69f, 363c, 220p

Thurs Macros:
89f, 362c, 228p

5-10-18pm

Bw- 210

Comp Squat with wwraps and belt
305x1 @ Easy 7
320x1 @ 8
E1RM: 346, +3
235x4x6 sets
ramp up to 4 mins rest then 3mins rest for squat work sets
Top set moved very well.

Comp Bench with wwraps and belt
240x1 @ Easy 7
250x1 @ 8
E1RM: 270, +2
185x4x6 sets
ramp up to 3mins rest then 2.5mins rest for bench work sets
Shoulder was feeling pretty good, some pain but better.

Comp DL with wwraps and belt
420x1 @ Easy 7
445x1 @ 8.5
E1RM: 473
315x5x3 sets
ramp up to 4.5 mins rest then 3.5mins rest for DL work sets
Top set was slower than I liked, need to work back up the DL volume.

[MG75]

Fri Macros:
69f, 380c, 223p

Sat Macros:
68f, 324c,215p

Sun Macros:
74f, 362c, 222p

Sun 5-13-18pm

Bw- 210.4

Comp Sq w/ wwraps & belt
310x1 @ 7
325x1 @ 8.5
E1RM: 345, -1
245x6x6 sets
Ramp up to 4mins rest on singles and 3mins rest on x6 sets.

Trying something different. Full body sessions are now close to 2.5hrs. Getting hard to block that much time off to train. So this week going to try one lift a day and see how it goes. Basically as follows:
Sun, squat
Mon, bench
Tues, dl
Wed, bench
Thurs, squat
Fri or Sat, bench
Fri or Sat, off

Today's session was right at 45mins, squats moved well and back is feeling good! This is the most squat volume in one day I have done since last year.

[Wilhelm]

I just finished my first week of one lift a day.
I'm a slow worker, and likely take twice as long to do half the work of many other lifters.

I really like how the sessions are going.
There are some minor adjustments for lifting everyday, but the trade off is well worth it so far.
My lifts are all in end stage for this pair of cycles, so being fresh for heavy work is helping.

I simply split my three bench sessions off to my old off days.
Just looked back at your post. Three bench only days for me too.

Lounging today.

[MG75]

@Wilhelm, during a developmental/ hypertrophy/ volume block I try to keep the rest periods short- no time for true conditioning and it works pretty well. The first couple of sessions after a meet I am panting like a 70 year old asthmatic chainsmoker!

I agree on the trade offs- able to train in the morning before work.

Mon Macros:
79f, 352c, 222p

Mon 5-14-18am

Bw- 211.4, finally trending back up. Will have to check/ watch the navel measurement to make sure it is not going to be a belly bulk. Last time I put on 15lbs in 6 mos and the navel measurement actually dropped. Not expecting that this time as it is below 36" at the moment.

Comp Bench w/ belt & wwraps
241x1 @7
251x1 @8
E1RM: 271, +1
190x6x7 sets
Ramp up to 3.5mins rest for singles and 2.5mins rest for x6 sets.
Shoulder felt good, started to ache a bit as the x6 sets progressed. No real pain on the 251 single- a good sign.

First morning session in forever- felt strange drinking coffee instead of BCAs.

[MG75]

Tues Macros:
70f, 370c, 222p

Tues 5-15-18PM

Bw- 210.6

Comp DL w/ belt & wwraps
417.5x1 @7
440x1 @8- much faster than last week
E1RM; 475, +2
Ramp up to 4.5mins rest on singles and then 3.5mins rest on x6 sets
325x6x4 sets w/o wwraps
Fatigue caught up quick- last two reps were tough, probably last one was at 9-9.5. First three sets felt good- very smooth and buttery.

[MG75]

Wed Macros:
79f, 373c, 223p

Wed 5-16-18am

BW- 210.2

TNG Bench w/ wwraps
195x4x3 sets
2.5mins rest

CG Bench w/ wwraps
no w/up, 3mins rest from TNG
165x10x3 sets
2.5mins rest

Good little morning session.

[MG75]

Thurs Macros:
60f, 380c, 221p

Fri Macros:
81f, 364c, 222p

Fri 5-18-18PM

Bw- 210.6

Comp Sq w/ belt & wwraps
310x1 @ Hard 7
325x1 @ Hard 8
E1RM; 348, +3
Ramp up to 4mins rest on singles and then 3mins rest on x5 sets
225x5x6 sets 2ct paused

Basement flooded yesterday so training had to be postponed.

[MG75]

Sat Macros:
81f, 373c, 222p

Sat 5-19-18AM

Bw- 209.4

Comp Bench w/ belt & wwraps
243x1 @ 7
253x1 @ 8
E1RM; 273, +2
Ramp up to 3.5mins rest on singles and then 2.5mins rest on x5 sets
175x5x7 sets 2ct paused

Good week, I am really liking the lower intensity/ higher volume work. This week was 68% on comp sq and b work, dls at 66%. Next week is 70% on sq and b with dls at 68%. Will most likely deload after that and then head into another block of lower intensity/ higher volume work. Also liking the one lift a day- training sessions run 40-50mins from loading to unloading the bar.

Weekly Tonnage:
Sq: 70 reps, 16,840lbs
B: 123 reps, 22,383lbs
Dl: 26 reps, 8,658lbs

Historically on sq and b at this tonnage my lifts have moved up. Last time squats were in this range was Dec 17, bench early Jan 18. Dl volume is still lower than I like but I am going to have to ease back into that and I may not need to- going to see if I can get it to move around this level. Back is doing pretty good, left shoulder is starting to feel good in training with minimal pain. Still aches all the damn time when I am not training- driving, sitting, sleeping- PITA. Right was the same, just takes forever for a shoulder injury to heal up it seems like.

[MG75]

Sun Macros:
81f, 392c, 225p

Sun 5-20-18pm

Bw- 210, Have upped the macros again- more fat and more carbs.

Comp Sq w/ wwraps & belt
315x1 @ Hard 7
330x1 @ 8.5
E1RM: 351, +3
255x5x7 sets, last rep on the last 2 sets was between @ 7.5-8
Ramp up to 4mins rest on singles and 3mins rest on x5 sets.

Squats are feeling pretty good, worked on sliding my hands in to tighten up the upper back a bit more. Tweaked a muscle in my glute yesterday unloading trash from the truck and it was not happy after about set 3 but pushed through.

[MG75]

Mon Macros:
70f, 410c, 220p

Mon 5-21-18am

Bw- 210.8

Comp Bench w/ belt & wwraps
245x1 @7
255x1 @8
E1RM: 276, +3
200x5x8 sets, last set @ 8.5ish
Ramp up to 3.5mins rest for singles and 2.5mins rest for x5 sets.

[MG75]

Tues Macros:
70f, 416c, 225p

Tues 5-22-18pm

Bw- 211.4

Comp DL w/ belt & wwraps
422.5x1 @7
445x1 @8
E1RM; 481, +6
Ramp up to 4.5mins rest on singles and then 4mins rest on x5 sets
335x5x5 sets w/o wwraps

[MG75]

Wed Macros:
81f, 406c, 219p

Wed 5-23-18am

BW- 212.8

TNG Bench w/ wwraps
205x4x3 sets
2.5mins rest

CG Bench w/ wwraps
no w/up, 3mins rest from TNG
170x10x3 sets, last set @ 8ish
2.5mins rest