Martin roy training log

[o1d_dude]

Fewer reps, less draining, easier recovery, and STRONGER.

Mission accomplished.

[Martin Roy]

Right you are, Kit.
The proof is in the pudding; or, in this case, the proof is in the poundage.

[Martin Roy]

Out to Shaffer Park for a quiet session by myself. Continued my drilling on stones; the open footwork is slowly becoming ingrained. Also did further work on a double spin wfd; it's becoming smoother with each session. Today was the first time I included drills with a heavy weight and I was happy with the results - it's only the first of November and plenty of time remains to hone this stuff before next season. Finished up the throwing with some easy hammer work, focusing on speed, long arms, and balance.

Finally did a few sets of dead lifts with moderate weight and capped it with several rounds of waiter walks.

[Martin Roy]

I think it is time to deload for a few days. It struck me that I've been lifting with increasing intensity since the Ventura Games about a month ago. After yesterday's throw session, I woke up feeling like a bit of extended recovery is in order. So, I'll be going light through Thursday and see how things shape up on Friday.

[o1d_dude]

According to the Gym Jones T-shirt, "Work + Rest = Training, Don't Do The Work If You Don't Have The Balls To Rest."

When in doubt, rest.

[Martin Roy]

I think everyone has to learn that lesson the hard way. That is the only way it got through to me. Learning to listen to your body and not simply power through a session to prove how tough you are is a major key to avoiding injury, especially as we age.

[Alan H]

Like Jessica said to me at lunch last week... "If your body tells you that it's time to go do something, then you should probably go do it."

I assume she wasn't talking about sucking down a whole bottle of vodka, or something. Instead, she was talking about exercising. The reverse is also true. If your body says it's time to stop doing something, then you should probably stop it.

[Martin Roy]

Going with the deloading: rested Monday and yesterday went with a lot of easy conditioning and light weight movement. Started with 15+ minutes on the bike and the elliptical, continued with ab work, my shoulder warm up routine with 10lb dbs, bent over rows with the bar, light traps, another 10 minutes on the bike, and a long stretch. I also tried out goblet squats with a 30lb db; this was the first time I've done them but I liked the hip stretch and will probably incorporate goblets into my warm up stuff, especially on squat day.

I rested again today, so I should hit the weekend feeling strong and ready to resume lifting with intensity. Weather forecast is for rain, so throwing on Sunday probably won't be possible.

[o1d_dude]

Glad you like the goblet squats. They're a great warmup in the 10-25 rep range with a light dumbbell (15-30 lbs). If you need more hip flexibility, do a quick set of goblet squats between sets of bench presses.

On days I don't lift, I usually manage a set of no weight goblet squats just for the stretch.

[Martin Roy]

Everything felt good yesterday so I resumed lifting with squats; after warm ups, the sequence:

lbs/sets/reps

135x1x5
185x1x5
205x2x3
225x2x3
235x2x2
245x2x2
250x2x1
225x1x5

Finished with reverse extentions, ab work, bike and stretch.

Next week I want to break through 250 and increase the weight. I'm feeling confident that I've done the prep work to make the move; so unless something doesn't feel right next time, I'll push it up. At this point I'm expecting to do rack pulls on Sunday because throwing looks like it will be rained out. I may include some overload work with squats to get ready mentally for the increase next week. I'll see how it goes on Sunday.