Martin roy training log

[Alan H]

After the reminder squat session on Saturday, today was the real session. And, finally, at long last I got the 300 I've been aiming at for the last couple of years. Three Hundred. Over the line.

Warmed up and started in with 2 sets of 5 at 135, a set of 5 at 185, 2 sets of 5 at 225, set of 3 at 255, 2 sets of 3 at 275. At that point everything felt good, stable and strong. Bumped it to 285 for a smooth single. Decided then that it was time to make the jump. Loaded up 300 exactly, had a friend keep an eye on me in case I ran into trouble, and without further ado I hit it. Went deep and came up smoothly. Done and done.

Cool down on the bike.

I'm going to enjoy the moment.
And then get back to work.

300! WOOOHOOOO! suh-weet!!

[Martin Roy]

Thanks, Alan.
Suh-weet, indeed!

[Martin Roy]

Pre-Feast workout; out of the office early to get Tday shopping done after the gym.

Volume Bench day. Warm-ups and then 10 sets of 5 reps with 135 going for speed and explosion. By the last couple of sets I was feeling it but finished strong nonetheless. Moved to three rounds of my seated shoulder routine - 15lb dbs - fast press, front raise, lateral raise, repeat, with minimal rest between sets and each set 10 reps.

Proceeded to the pec deck for front and back flye work, 4 sets of 10 each direction. Then three sets of heavy traps; three sets of incline press with 30lb dbs; 5x5 pull-ups; bike cool down and off to Safeway.

I've never really done db incline press so it was something of an experiment. But I liked it as a supplemental lift to normal bench, so I think I'll continue it. However, next time I do a volume session, I'll need to increase the weight across the board. Today was good work but I need to up the ante.

*****

To all who kindly take time out of their busy day to read this log, I wish you a Happy Thanksgiving filled with good friends, good food, and good cheer.

[Alan H]

I think you can push more in the presses and shoulder stuff. Maybe alternate heavy days with light days in this routine? With weight like what you've got here, of 5-10% more aim for FAST. I bet you can go up 35-40% in weight on most of those, just do one or two fewer sets. I mean, for grunt strength, no need to do 50 of anything.

Except that I think you do that already...Hmmm.

[Martin Roy]

After the gastronomic excess yesterday, coupled with sitting around talking to family all day long, I was feeling sluggish today. However, it was squat day and when it's squat day, one squats.

Worked up to a set of 3 with 275, then two reps at 285, a single at 295, and a single at 305; finished with a cool down set of 5 with 225.

This was interesting from a mental standpoint. After hitting 300 previously, I was not going to accept less than a 295 even though I wasn't at my best. And, at the end, I wanted to confirm in my own mind that 300+ is the new norm. Unless something hurts, "feeling sluggish" is not a good reason to slack off.

Mama said there'd be days like this.
Mama said...

[Stitchwiz]

After the reminder squat session on Saturday, today was the real session. And, finally, at long last I got the 300 I've been aiming at for the last couple of years. Three Hundred. Over the line.

Warmed up and started in with 2 sets of 5 at 135, a set of 5 at 185, 2 sets of 5 at 225, set of 3 at 255, 2 sets of 3 at 275. At that point everything felt good, stable and strong. Bumped it to 285 for a smooth single. Decided then that it was time to make the jump. Loaded up 300 exactly, had a friend keep an eye on me in case I ran into trouble, and without further ado I hit it. Went deep and came up smoothly. Done and done.

Cool down on the bike.

I'm going to enjoy the moment.
And then get back to work.

Hooray!!! Well done, Marty!

[Martin Roy]

Thanks, Stitchwiz, the applause is much appreciated. Getting over that threshold took so much longer than I ever expected, as Alan H can attest. But sometimes unplanned detours and delays turn out for the best. And, it is so much sweeter when you finally do arrive.

High School Football Report: Last night defending D-III Central Coast Champions Aptos High (10-1) took on Burlingame High (10-1) in the semi-final match at Aptos. Although Aptos was seeded second in the play-offs, third seeded Burlingame was considered to be more than a match based on the tougher competition they faced during the regular season. Most insiders were anticipating a Burlingame win.

Well, the insiders were dead wrong as Aptos blasted Burlingame for a 29-6 win in dominating fashion on both sides of the ball. The Aptos running game could not be contained and Burlingame failed to sustain drives, stalling 4 times inside the Aptos 25-yd line. Two lost fumbles and two interceptions did not help Burlingame's cause either. When they finally did manage to get in the endzone in the 3rd qtr Aptos promptly blocked the extra point attempt. It was just that kind of a night.

Next week Aptos will face St. Ignatius for the championship in a re-match of last year's game.

[Martin Roy]

Overhead press today. Still a bit fatigued from yesterday's session but I figured things would rev up after I got started.

Warm-up on the elliptical and the bike; started on bench row to get some scapular action, 4x10; a couple rounds of seated shoulder routine to loosen up. Then, overhead work - 5x3 with 85, 5x1 with 95, 3x2 at 105, 3x2 at 110, finished with two fast sets of 10 with 80. Capped the session with 3 sets of tricep cable extension alternating with straight arm pull downs, 10 reps each set, 80 on the stack.

3 reps and two sets at 110 was a good move up; slowly but surely I'm headed up the scale. Overhead press seems to progress more slowly for me than the other major lifts.

A brief walk on the treadmill and a good stretch. Out the door.

[Martin Roy]

Easy conditioning day yesterday afternoon - bike, treadmill, elliptical while watching football; abs, curls, and stretch. Today is complete rest.

[Martin Roy]

Got a late start this evening so I only had time for bench; I'll pick the other stuff tomorrow.

Got warmed up and jumped in with three sets of 5 with 135 to get the kinks out; a set of 5 with 165; two doubles and a single at 185; and two singles at 195.

At that point I wanted to confirm that I'm past the 200 threshold and that 200+ is now the new normal. Put up 205 smoothly and took a shot at 215. I just missed 215, needing a little nudge mid-lift from my spotter, but encouraged nonetheless because I'm very close to getting it.

A fast set of 8 at 150 for the wrap.