Martin roy training log

[Martin Roy]

I knew the Bstone incident just needed a few days rest; it was simply a response to me trying to go too far too soon. Lesson noted.

No squats last night and no gym either. After checking my calendar, it was shot clock time as the Aptos girls played Watsonville in a pre-season game. We won handily.

Tonight will be for lifting unless something unforeseen happens between now and then.

[Martin Roy]

Apparently the enforced deload for the past week was what the Universe decided I needed because I certainly wasn't listening. I felt stronger this evening than I have for at least a couple of weeks.

After warm ups I started with flat bench and did sets of five up to 155, then a set of 3 at 165, a set of 2 at 175, and a couple of singles at 185, the heaviest I've gone this off season. It felt good and I should be able to build on that over the next few weeks.

Moved to incline, 2 sets of 5 with 115 and a couple sets of 5 at 135.

Seated overhead db press, 3 sets of 5 with 35, and 2 sets of 5 with 40. Supersetted hammer curls just for something to do.

This was a good, solid session. Left shoulder discomfort was minimal and my work last week on hand positioning has paid off. Looking forward to tomorrow.

[Martin Roy]

Some nights a person simply needs to do squats. Nothing else will do the job - getting the toxicity of the day out of the system. That was me tonight. Unfortunately no racks. Had to settle for pull ups, pec deck focused on the back and good scapular action, traps, med ball work, and a few other things I can't recall. Make no mistake, it was a solid session but I needed squats. Finished up and went home as cranky and grumpy as when I walked in the gym. And, now, several hours later I'm still cranky. Effit.

[Martin Roy]

Finally. Got my squats. And it was just what the doctor ordered. The Shrink Doc.
OOOhhh yeah, baby.

Warmed up on the elliptical and headed down to the weight room praying for an open rack. Happy to report that there is a God.

Started with a couple sets of 8 or so with 135. Started to feel better immediately.

Two sets of 5 with 225. Then I did a third set just because I wanted to. Two sets of 5 at 245. Two sets of 3 with 265. A set of 3 with 275 and a finishing set of 5 at 225.

Elliptical to cool down. Abs and med ball.

Shaky legs out to my car, breathing relaxed and satisfied.
Priceless.

[Alan H]

I know just how you feel.

[Martin Roy]

Friday was an easy day after the squats on Thursday.


Saturday was an odd day; I went in thinking db snatch, hip snatch, and other accessory stuff, but it became quickly apparent that nothing felt good. So I pivoted to cardio and stretching.


Yesterday was the opposite of Saturday, I went in to do the bench routine and it went great. The extra day of light work paid off.


After warm ups started with flat bench, two sets of 5 at 115, two sets of 5 at 135, two sets of 5 at 155, two sets of 3 at 170, 3 singles at 185, and finish with 5 at 135.


Incline bench, two sets of 5 at 115, then 5 sets of 3 at 135.


Pec deck, chest only, 3 sets of 10 with 130 on the stack.


DB overhead, 2 sets of 5 with 35, 2 sets of 5 with 40, 3x3 with 45.


Another round of pec deck, 3 sets of 10 with 145 on the stack.


Finished up with fast db lateral raises, 15 reps per set, 10, 15, 17.5, 20.


Elliptical to cool down and feel the endorphins kick in.


Great workout.

[Martin Roy]

Squats last night. Warmed up on the elliptical for awhile to get the legs pumped and them jumped into a rack that opened up at the perfect time.

A couple sets of 5 at 135, same at 185, same at 225, same at 245. At this point I felt strong. However, when I started a set at 260, intending to go for 5 I shut it down at 3 because I was bonking. My bad; I had a relatively small breakfast and lunch and failed to have an afternoon snack to fuel squats - usually nuts that I keep at my desk at work. My brother tells that this is actually the point at which the body shifts from burning glycogen to burning stored fat for energy. It takes a few minutes for the body to recharge. So I waited a bit longer than usual, did another set of 3 with 260, and decided to call it there.

Went to leg press to finish off with about 5 speed sets with moderate weight, visualizing 12 wob.

Med ball twists. Bike to loosen the legs and done.

Off day today - shot clocking for Aptos Girls Bball, JV and Varsity. Based on pre-season games thus far, both teams are much improved and the Varsity should make a run for the title.

[Martin Roy]

Back night yesterday - pull ups, bench row, seated bench row, traps, med ball twists, barbell curls for something different, bike to cool down. All in all a good solid session.

Today will be either squats or bench depending on which station is available. My preference is squats because of the abbreviated session on Monday. But either one will do.

[Martin Roy]

Friday afternoon turned out to be a solid bench workout with Saturday turning into squat day.

Flat bench went well. Two sets of 5 at 115 to warm up, 135, and 155, then two sets of 3 at 160 which felt really smooth. I put up 185 for a couple singles but was not happy that I didn't feel good about going for a double. So I added 5 and did 190 for a final single.

Skipped incline and went straight to seated db overhead with 40, 5x5.

Pec deck 4x10 with more weight on the stack than I've done previously.

I did some other small things plus bike to cool down.

Saturday I went in to squat and had to wait for a rack. This guy in front of me was busy helping his girlfriend on the Smith machine, texting and bopping to music, while doing a set of about 3 front squats every ten minutes or so. One of the few times I've found myself really pi$$ed in the gym. Focus on your work, do it and move out.

Anyway I finally had a good session going up to a nice set of 3 at 275. If I'd had more time I would have gone higher but I had to leave to handle the shot clock at Aptos High.

[Martin Roy]

A good back session yesterday.

Warmed up on the elliptical to get blood flowing - cold and rainy, a welcome change from the past several years.

Med ball twists and shoulder mobility work with a 10lb med ball with a handle.

Seated bench row on the new machine. I'm finally getting to feel somewhat comfortable on this thing. Four or five sets increasing the weight on the stack each time to find the right work weight. I still prefer the old machine but I've finally figured out how to get some decent work in on this contraption.

Moved over to pec deck for reverse flyes. Up to now I've been fairly conservative in my approach to this move to make sure my rear delts weren't trashed. Yesterday I kicked things up a notch. Two sets of 10 with 85, same at 90, again at 95. Then 5x5 with 100 on the stack. All good.

Change of pace with barbell curls. 2x5 sets with 70,75,80,85. I've never been particularly strong with this move. But I want to get to sets with 100 because I think it may have a positive effect with caber.

Had to roll, I'll pick up the pull ups and traps today.