Martin roy training log

[Martin Roy]

Yesterday made me wish for a personal gym in my own garage. It won't happen because, among other reasons, there simply isn't room. But one can always imagine...

It was supposed to be bench press, but I got there fairly late. I figured to get a good session on the bench and drop the accessory stuff. Getting a bench normally is not a problem; there are three of them. Except yesterday it was. All three were taken by young guys using their bench as a center for a gabfest with buddies, with occasional sets done for appearance. %#@&%!!

Got in some warm up work, but left in frustration after a half hour. I'll try again tonight and call yesterday a bonus recovery day.

[LitTrog]

>SHUDDER<

I feel your pain. Back when I had no other option than the gym, I would only go at the most obscene times of day. Crap like that ruins the fun and focus and flow. Plus, it makes the workout last twice as long. Rude and stupid.

[Alan H]

Annoying. My gym has been crowded at the 6:15PM or so that I've been going, but at least most people get in and get some work done.

[o1d_dude]

Early evening is prime time at the gym for the working man. It is what it is.

With my garage gym, I tend to lift between 4-6pm.

[Martin Roy]

Got a late start again yesterday evening but, as is usually the case, a bench was open and I grabbed it.

After warm ups, bench press

lbs/sets/reps

115x1x5
135x1x5
155x1x5
165x2x3
175x1x2
180x1x1
185x3x1
165x1x3
155x1x5

Followed by a quick stretch and I was out of there. I really don't like having sessions compressed into less 45 minutes
but sometimes that is just the way it goes. I was encouraged with the three singles at 185 in quick succession; it was much easier than last time. Next week I'll be looking to start the assault on 200.

[Martin Roy]

I don't have it tonight. Tired, cranky, don't want to be in a noisy gym, yada yada yada...
So, I'm giving myself a night off, knowing I'll return to action tomorrow.

[Alan H]

I don't have it tonight. Tired, cranky, don't want to be in a noisy gym, yada yada yada...
So, I'm giving myself a night off, knowing I'll return to action tomorrow.

I'm am stunned by how much busier my gym is at 6:00-8:00PM than it is at 1:00. The first few times, it really sucks, then I kind of get used to it. I suspect I'll be in there after 8:00 tonight. *sigh*

[Martin Roy]

I wasn't sure heading into the gym whether I was going to be doing squats or overhead press. Normally, Fridays are press days but the schedule was thrown off this week. Turned out to be press because the squat racks were occupied - one of them by some guy doing endless curls with the bar (!!!).

Warm up with bike, goblet sqats, and shoulder routine.

OHP sequence:

(lbs/sets/reps)

75x2x5
95x1x5
105x1x3
115x2x2
105x2x5

Finished with pec deck, tricep dips, and a stretch

On the press, I attempted 120 but had to give it a little push with the legs, so it doesn't count for strict press. I was surprised to miss it because 115 was smooth. However, the final two sets at 105 moved very quickly and I felt more explosion than the last press session. Thus, I'm headed in the right direction.

[o1d_dude]

No need to stop when you reach the point of having to use a little leg push. What follows are called Push Presses. They actually simulate much better what happens during a throw. You do use your legs when you throw, right?

Another thing you can try is to lower the barbell about 6" from full extension and press it out. These are called Press Outs. Once you got your full reps in, do Press Outs to finish the last rep.

[Martin Roy]

I was doing push presses last year from about Jan - March and tweaked my back, putting me in rehab mode for the month leading up to Woodland. In essence, I bent my lower back too far to get an angle on the push and I knew it instantly. The problem was that my legs were strong enough to push up 135 but my arms and shoulders weren't strong enough to really control it. So, I decided that this year I would focus on strict press to begin with and add push presses carefully after gaining more upper body strength. I do not want a repeat of last year; I went into Woodland healthy but weakened from the downtime. And, I was very disappointed in my numbers all around at Woodland.