Martin roy training log

[LitTrog]

"gravitas"....man, you're going to have to stop using these SAT words, or you're going to confuse LitTrog.

Huh? Wha--?

My vocabulation is perfectly cromulent.

[Martin Roy]

When writing, my singular focus is to eschew obfuscation because superfluity does not vitiate.

[Alan H]

In case y'all didn't know, Marty is an attorney-at-law. Or maybe an attorney-under-the-law. Or something.

[Martin Roy]

Overhead press day.

I fled my office earlier than usual because (a) it was Friday afternoon, (b) I was burnt, and (c) lifting made more sense than working. Getting to the gym about 3PM instead of 5:30 makes a big difference in the weight room atmosphere, less crowded and more casual lifters. It was a pleasant change. Anyway...

Warm-ups with bike, shoulder routine, bent over row with the bar, and quick presses with the bar.

The sequence:

(lbs/sets/reps)

175x1x5
195x1x5
105x1x3
110x1x3
115x3x1
105x1x5
95x1x5

Finished with an excessive amount of seated db hammer curl sets up to 50lb - just got into it for reasons unknown - seated bench row, rear delt/upper back pulls, traps. Cool down on the elliptical and the bike; good stretch.

I was up really early this morning and was feeling tired when I started; but gathered some steam as things progressed and turned it into a good session. TGIF

On another note, Aptos High football team is playing in the Central Coast Section Division III Championship tomorrow afternoon against Valley Christian High from San Jose. We got to the final game by knocking off Monterey, the top seeded team, last week in one of the most exciting games I've seen in years. In the final seconds Monterey missed a field goal attempt that would have tied the game. When it went wide, the Aptos crowd went wild.

[Alan H]

Whoah. You overhead press 175 for five and then pop it up for five at 195?? To START?

Whoah. Double whoah.

What with that 270 squat you are more than strong enough to throw tremendously bigger numbers next season.

[Martin Roy]

TYPO!!
That should be 75 and 95.

In my dreams I'm doing a hundred pounds more than that.
Maybe next year.

[Martin Roy]

No throwing today; it's rain, wind, and occasional lightning here on the coast.

Took yesterday off to go to the Aptos High football game for the sectional championship. I'm glad I went to the game but we lost; the wheels sort of came on the team wagon, ending a ten game winning streak. Valley Christian won 51-20. Aptos made too many mistakes, very out of character for them. Wait 'til next year.

Rack pull day.

After warm ups:

lbs/sets/reps

135x2x5
185x1x5
205x1x3
225x1x3
245x1x1
255x2x1
225x2x5

Finished with ab work and about 40 mins on the bike and the elliptical watching the Niners lose in overtime to the Rams. Overall a bad weekend for football.

Frankly, I expected more out of today's session. I went in feeling great and about halfway through I could tell it wouldn't happen as planned. It was good work nonetheless, but the disconnect between the mental aspect of lifting vs the physcial reality of lifting catches me by surprise at times. On occasion you feel terrible and have a great session; on other occasions you feel great and fall flat. Go figure.

[RogerWS76]

What is the advantage of doing a rack pull over a dead lift or in addition to a dead lift?

[Martin Roy]

I do rack pulls instead of deads from the floor because because it feels a little more comfortable to me and I can maintain form with less difficulty; in other words, it seems less likely that I'll get injured. Plus, the movements we do in our events don't really require going down as far as deads from the floor require.

When I set the racks, the bar will be slightly above mid-shin level, so I get a good pull. I started doing rack pulls fairly recently-about six months ago-and the main reason was to strengthen my lower back to improve my squats and to train the back movement necessary for wob and caber.

I would say try both and see which you prefer; I don't think you need to do both-go with one or the other.

[Alan H]

I do rack pulls instead of deads from the floor because because it feels a little more comfortable to me and I can maintain form with less difficulty; in other words, it seems less likely that I'll get injured. Plus, the movements we do in our events don't really require going down as far as deads from the floor require.

When I set the racks, the bar will be slightly above mid-shin level, so I get a good pull. I started doing rack pulls fairly recently-about six months ago-and the main reason was to strengthen my lower back to improve my squats and to train the back movement necessary for wob and caber.

I would say try both and see which you prefer; I don't think you need to do both-go with one or the other.

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