Martin roy training log

[Martin Roy]

After a couple of days of feasting and other intentional acts of nutritional mayhem, I made it back to the gym for damage control.

Squat day; my goal was breaking the glass ceiling of 250.

Warmed up with 5 minutes on the elliptical, abs, shoulder routine, goblet squats.

The squat track:

lbs/sets/reps

155x2x5
185x1x5
205x1x3
225x1x3
245x1x3
255x1x2
260x3x1

I was planning on stopping there, but 260 went up cleanly, without any hesitation, so I decided to move on up.

265x1x1 - matching my personal best
270x1x1
275x1x1 - new personal best

225x1x5 to finish

Bike, elliptical, abs, stretch to cool down.

Two Seven Five. I've been aiming at this for some time and it feels good to finally hit it with little difficulty. My off season goal of 315 is starting to come within shouting distance.

[RogerWS76]

Wow!!! THAT is awesome!!! Way to go!

[o1d_dude]

Look at you!

Beastly in the squat!

[Martin Roy]

Thanks, guys, very happy about yesterday.

Today I went in planning to bench but, after a lot of warm up stuff, I pulled the plug on the bench after a couple sets of 5 at 135. My right shoulder felt unusually tight and just not comfortable. So, I did hammer curls, pec deck with moderate weight, goblets, triceps, traps, and a lot of bench row. Finished with some easy bike and elliptical.

[Martin Roy]

Enjoyed a beautiful day at Shaffer Park, all to myself.

I did a lot of drills with a 10lb shot, focusing on getting my left arm more active, opening my chest, and finishing the throw with a long push through the fingertips. When I got the long push right, it added another foot to the throw despite only going at 80%. I focused mostly on Braemar delivery but did a dozen or so reps of Open and it continues to feel smoother each session.

Moved on to wfd. Worked exclusively with the 14lb and did a couple dozen reps of double spin deliveries. I am increasingly confident with the double and it is quickly becoming the norm. Next session I think I'll shift the focus to regulation weights to begin the process of becoming comfortable with the heavier weight. There is a certain comfort knowing that I've got about four months to implement the double before I have to perform in a game. By that time I expect it to be second nature.

Did winds with the light and heavy hammers just to get some rotation work in. I'll start throwing hammers again soon, but I want to concentrate on stones and wfd for now.

Finished up with several sets of deads with 135, waiter walks, and shared observations on life's fickle nature with Wayne Shaffer, the man who makes Shaffer Park possible.

[Alan H]

275 squat!! NICE!!!!

[Martin Roy]

I got a late start this evening and but I had time to get in some good work on the bench.

After warm ups:

lbs/sets/reps

115x2x5
135x1x5
155x1x3
165x1x3
175x1x2
175x2x1
155x1x5

Finished with tricep pushdowns and bench row.

[Martin Roy]

Back to squat day on Wednesday where it should be after the disruption of the holiday. When I started with warm ups it felt really heavy for some reason. So, instead of trying to match the 275 lift from last week, I decided to focus on the foundation; 10 sets of 3 with 225.

I remember not too long ago when I put up 225 for the first time; I sent Alan a note to express my excitement. Now, I own it.

Consistent effort begets consistent progress. Onward.

[o1d_dude]

That's exactly how progressive overload works.

Your PR becomes a milestone and your everyday weights bump up a notch.

[Alan H]

That's exactly how progressive overload works.

Your PR becomes a milestone and your everyday weights bump up a notch.

Exactly.

Now put in time with sets at 225 and 235. After a couple of weeks of that add in some reps at 255 and 265. You'll be surprised, in a month, how easily 285 will go up for a single.