Martin roy training log

[Alan H]

Right...I gotta remember to msg her on FB.

[RogerWS76]

Hot and cold treatments can rehab an ankle VERY quickly!!!

[Martin Roy]

Squat Day. Once again I was going for solid reps and not pushing the top end. Warmed up on the bike and some ab work, goblets and light good mornings. A couple sets of 5 to get started at 135, 185, and 205; then one set of 5 at 225, set of 3 at 235, and two sets of 3 at 245; finished with a set of 5 at 225.

It felt much better than the last squat session but, I have to admit, I was disappointed that it didn't feel right going higher. I'd hoped to top out at 265 or so. Nonetheless, I got in good solid reps and that will have to be enough for today.

[Alan H]

As somebody wrote on NASGA a while ago..."Strength lies at 70%". --> Meaning that pushing PR's day in and day out may be fun, but it's destructive, too. Keeping at it, putting in the reps at 70-80% of those maxes, is where the real money is.

[o1d_dude]

That 80 percent number sound familiar. ...

[Martin Roy]

Yesterday was a light day with just enough to get loose and focus on a few accessory lifts. After warm ups, started with my shoulder routine - I was still a little tight from the bench earlier this week; several sets of hammer curls; followed up with 4 sets of ten on db bench rows - first set was with 55 then moved to 65; finished with some heavier than usual trap work. After a brief cool down I was off to be the shot clock guy for Friday Night Basketball - Aptos lost to Santa Cruz by about 30 points. I keep hoping that the girls will have one game where someone finds the zone and sinks every shot that goes up. I fear that won't happen, but my fingers remain crossed nevertheless.

[Martin Roy]

Overhead Press Day. Warmed up on the bike, abs, shoulder routine, and then hit the press rack.

I wasn't expecting a lot in terms of weight because I was feeling a little tired; I wanted simply to get in some good reps. However, it was opposite day, not unlike the recent experience of feeling good going into a squat session and falling flat. I did a couple warm up sets of 5 at 75 and 2 sets of 3 at 95, but I still was feeling a little off. Moved up to 105 for a set of 5 and a set of 3. That felt a little better so I jumped to 115 for 2 sets of 3. After that I decided to take a shot at 125 and I hit it for a smooth single - New PR (!!); tried for 130 but it's not yet there. Back down to 115 for 2 sets of 3 and finished with a set of 10 at 95.

This was an interesting session - I did not expect to hit a PR in weight at all. Big Surprise. However, the last set of 10 at 95 was also a rep PR.

Continued with light traps, bent over rows, pec deck, tri dips, and straight arm lat pulldown. More bike and abs.

Good day, tangible progress.

[Martin Roy]

Perfect day for throwing at Shaffer Park; I had it all to myself because everyone else in the greater SF region was watching the Niners. I did get home in time to see the 4th quarter go ahead touchdown and the closing minutes of the defense holding off the last challenge by the Falcons.

After focusing almost exclusively on wfd and stones up to this point in the off-season, today I began working on hammers and wob. I started with about ten sets of winds with the heavy hammer, going for long arms, hip movement, increasing velocity with each wind, and maintaining good balance. I intend to do a lot of winding with the heavy hammer for at least a month or so for core strength and because it makes the light hammer seem really light by comparison.

Moved to the light hammer and worked on speed, balance, and release positioning. I'm trying to get away from my tendency to have a baseball swing-type release, an ingrained relic from many years spent on the diamond in my younger days. I keep reminding myself to keep my head back and lift at the release. I need more work on this but I'm starting in a better place than this time last year.

Worked wob with a 27 and 35 kettlebell, focusing on getting a strong push with my legs. Wob has been the event in which my performance has been an embarassment. Much more work is on the menu.

Finished with wfd drills with the 14; first turn drills, sprint drills, and full spin drills.

A good day.

[Alan H]

I drove by the Pasatiempo turnoff late this morning, wondering if you were down there. Gorgeous day for it.

[Martin Roy]

Rest day yesterday recovering from throwing on Sunday. Today was bench day. Warm ups on the bike, light traps, and shoulder routine. On the bench, started out with 2 sets of 5 each with 135, 145, 155, then a set of 3 at 165, set of 2 at 175, and topped it with two singles at 185, final set of 5 with 165. Finished things off with more traps, bench row, and pec deck.

I was pleased with the bench session. All of the lifts were smooth and felt good. I think the stage is set for a shot at 200 next week if all goes well.

Tomorrow I'll be off being shot clock guy at my daughter's bball game. Unfortunately, game times are now 5:30 instead of 7:00 for the rest of the season, eliminating my available gym time. Fortunately, the season will be over in a few more weeks.