Martin roy training log

**Martin Roy** · 15th October 15, 11:36 AM

Ventura was fun but I didn't throw particularly well. It was what it was. Nothing to crow about. Since then my gym has been closed for renovations, scheduled to open today, and I've taken the entire week off to allow various minor aches and pains to heal. It was the right choice and I'm noticing that nagging stuff is gone.

I'll stop by the gym tonight to do an easy reintro session and tomorrow I'll start more serious lifting.

There are several tweaks I intend to make with my lifting to incorporate more explosive exercises - hip snatches, sprints and stairs, and core stuff using a Braemar stone. I want to continue throwing about once a week, weather permitting, but for the next several months the focus will be lifting.

**Martin Roy** · 16th October 15, 10:06 AM

So the renovated gym...I have mixed emotions. They got rid of the overhead press rack and got a new power rack - not replacing the ohp rack tells me that someone other than a lifter was in charge of the new set up and the old power rack was a better rack for a number of reasons. The new one is prettier but that's about all it has going for it. And they got rid of the assisted pull up rig that I and many others used. FML

I'm going to have words with the staff but I'm not sure it will do any good. If I can't make good adjustments to my routine I may look for another gym despite having been a member for 15 years.

Anyway I did some easy work and wandered around discombobulated; tonight is for squats if I can get a rack.

**Alan H** · 16th October 15, 07:28 PM

What? Why get rid of the assisted PU machine? Tons of people need those to do pullups at all. I bet it had bar dip hands on it, too. I use that all the time, like weekly. Right now I use it more than weekly.

Dumb decision IMHO.

**Martin Roy** · 16th October 15, 08:52 PM

Dumb decision is right. I spoke with the "weight" guy on staff and he basically said "corporate" in response to my questions. However, he did say that a new pull up rig may be coming in soon. We'll see.

But, whereas last night was reintro night, tonight was wake up night with some real lifting, albeit with moderate weight.

Squats with several warm up sets with 135, two sets of 5 with 185, and 3 sets of 5 with 225. I was reminded again why I love squats. Looking forward to moving up in weight over the next few weeks. Followed with several sets of heavy traps to rebuild my sweet spot where the bar rests on my shoulders for squats. A good session on the bench with bar warm up, 2 sets of 5 each with 95, 115, and 135; shoulders really benefited from the days off. Then pec deck both ways, lateral raises with light dbs, and finished with some bike.

Very happy to be back to lifting.

Tomorrow I do the initial field work out that I've been envisioning - sprints, stairs, Litvinov sprints with kbs, and core work with a B stone. I anticipate that it will kick my butt hard. If I survive, I will report back.

**Martin Roy** · 18th October 15, 04:56 PM

PeeWee soccer mites took over the field I wanted to use for my field session yesterday. However, I decided it wasn't a bad thing because I was really feeling stiff and sore from the lifting on Friday. Thus, unplanned recovery day; today I've got family stuff. But it's the beginning of the lifting season and I'll be ready and fully recovered to hit it harder tomorrow.

Reflecting on the season and my mediocre performance in the last three games, coupled with my response to the lifting session, tells me that I need to lift more to maintain basic strength during the season. I tried the throw more to throw farther approach and had some success, certainly on some form issues, putting less emphasis on lifting. But I found that I had no pop at the end of the season. The lesson for next season is to find a way to throw more while continuing to lift enough to keep the pop.

**Martin Roy** · 21st October 15, 11:58 AM

I've been thinking about how to structure my off season lifting program and I've decided to try a new approach encompassing both strength and explosive training. Monday, Tuesday, Wednesday with be focused lifting for strength - squats and legs on Mondays, upper back on Tuesdays, bench and overhead work on Wednesdays. These can be interchangeable depending on equipment availability. Thursday will be recovery day which can mean either complete rest or dynamic recovery on the bike or something similar. Fridays are for more squats or deads, plus explosive lifts like hip snatches. Then either Saturday or Sunday a field workout for sprints and core work. That's my tentative plan; I'll see how it plays out for a couple of weeks and then adjust as needed.

With that in mind, Monday was squats with increased load and reps, without going nuts. 3 sets of 5 with 185 as a warm up, three sets of 5 with 225, and a finishing speed set of 10 with 135, plus some auxiliary stuff as well. I took it as a very good sign that the next day I did not feel wiped out like I did this past Saturday following the Friday session. Tuesday was upper back day and I'm still figuring out which lifts to do; I did traps, reverse flyes on the pec deck, bench rows with dbs, and a couple of other things. However, I'm thinking that I will bring in some Pendlay rows or something similar.

Today will be bench and I'll continue my fairly cautious approach because my shoulders have been feeling overtired for the past couple of months. Before pushing the weight up I want be sure they are ready to handle the load.

Nice to lifting again.

**Martin Roy** · 22nd October 15, 11:18 AM

Last night's bench work felt great. Shoulders good and foundation is good to increase load next time. Started with some db shoulder work to loosen up and moved to the flat bench for 5x5 with 135; no problems with shoulder twinges or any other discomfort. Incline bench, three sets of 5 with 95 - happy about this because I have never felt comfortable on the incline bench with any weight of consequence. This, however, felt easy and natural - I'll go higher next session. Moved on to seated overhead db press 3 sets of 5, a little fatigued by this point but it went smoothly. I finished off with a few sets of barbell curls as a change from the hammer curls I've normally done and some standing lateral raises.

Walked out feeling really good.
Recovery today.

**Martin Roy** · 23rd October 15, 07:40 PM

This was the first Friday lift and my intent was to have a relatively low volume squat session plus some new speed lifts. Very happy with the way this went.

Started with squats. Two sets of 5 with 135 to loosen up, a set of 5 at 185, two sets of 5 with 225, and a final set of 5 with 245 to push the envelope. Finished with a fast set of 10 with 135. I anticipate that I will do several sets at 245 and 255 on Monday. I'm pleased with the progression over the past few sessions.

After that I tried out something entirely new - hip snatches. A few sets with the bar to get a feel for the movement. Followed that up with 3 sets of about 5 reps with 70. I did not want to overload this on the first attempt and I will probably stay at 70 or close to it for awhile to build a foundation before moving up the weight. Very encouraged.
Then three sets both front and back on the pec deck with moderate weight as sort of a mid-week tuneup.
Barbell curls 4 sets of 10 with 65, 75, 70, and 65. I want to eventually get this up to sets with 100. I think it will help with caber.

Then another new lift with compound action and explosion. Basically it's a front box squat with dumbells in both hands, exploding up into an overhead push press. I used very light weight to get a sense of the balance and movement, but I'll add weight next time.

Finished the session with fast standing lateral raises.

This was a good work out and I'm interested to see how it will play out over the next couple of months.

Tomorrow is day off to go watch my daughter play in a flag football tournament at Sonoma State. All the various sororities have a team and they play like they are out for blood. They take it very seriously.

Sunday I anticipate doing my first field work - sprints and other core stuff.

**Martin Roy** · 26th October 15, 08:18 PM

Yesterday I bagged the field work and just hit the gym for easy cardio to loosen up in anticipation of the Monday = Squat Night. Best day of the week.

Warmed up on the bike. Grabbed an open rack. Two sets of 5 with 185; two sets of 5 with 225; three sets of 5 with 250. Finished with fast 10 with 135.

Traps, more bike, and done. Walked out on shaky pins, feeling it but feeling great.

**Martin Roy** · 28th October 15, 09:59 AM

Bench night yesterday with continuing work on the foundation. I keep reminding myself that it isn't even November and I'm quite pleased with where my strength levels are at the outset of lifting season. Barring injury these next few months should be productive.

Started on the flat bench with a couple sets of 5 with 115 to warm up, then 2 sets of 5 with 135 and 3 sets of 5 with 145. Moving up slowly and that's fine.

Incline bench - 4 sets of 5 with 95. Added another set over the last session, next time I bump the weight on a couple of the sets. With this lift I don't have any grand plans for heavy weight; I want to get this to sets with 135 and work that level for a while.

Seated db overhead press - 5 sets of 5 with 30. This felt really good and I'll bump the weight next time.

Pec deck on a new machine at the gym - I did 4 or 5 sets of 10 getting used to the rig and different weight levels. Not sure I like it but I'll get used to it.

Finished with some easy traps to cool down. All in all a good session and I'm feeling slightly sore today but nothing serious. To me that's a good indicator that my foundation is coming together.