Martin roy training log

[Alan H]

Gman was amazing with a discus. It sucks that he didn't throw in High School, seriously!

[Martin Roy]

No workout yesterday, the family gathered to celebrate my dad's 85th birthday. He's not as mobile as he once was but he's still sharp as a tack.

This evening I did a high volume, moderate weight overhead work out. Started with the bar, 35+ reps; a set of 5 at 65; a set of 5 at 95; set of 5 at 105; another set of 5 at 95; another set with the bar. Moved over to supersetting db curls and press with 35's - three set of 5 moving fast. Went to the bike for cool down and good long stretch.

[Martin Roy]

Rack pulls yesterday evening. Started with warmup sets of 5 at 155, 185, 205. Initially I figured on going to 225 and doing a lot of sets, but after the first set of 5 at 225 I decided to go heavier. So, a set of 3 at 245, a set of 3 at 155, followed by a single at 275, matching my pr. Then, finished with a last set of 5 at 225.

I was very pleased with this session because 275 went up much easier than the last time I did it; I could have gone higher but decided to leave that for another day. Also, I found that for some reason my grip is much stronger. In past sessions I've needed to use straps from about 225 on, regardless of the grip. Yesterday I switched to an alternating grip at 225 and never needed straps for any of the lifts. Even at 275 grip was not an issue.

Completed the session with good mornings with the bar, reverse extensions, traps, ten minutes on the bike, and a stretch. Walked out of the gym feeling good.

[Alan H]

Excellent. I know that I can hold on to 315, and I suppose that probably if I did a PL meet, in the adrenalin rush of competition maybe I could hold on to 335 or 345, but no more than that. The thing is, that we aren't training for powerlifting. If you can hold on to 275 or 295, then your grip is just fine for holding on to a 40 foot LWFD throw or a 28-29 foot HWFD throw, and that's what matters.

Just for giggles, try this sometime when the gym isn't crowded.... take the biggest set of dumbells they've got and carry them for a Farmers Walk. People will look at you funny, but it's a great grip workout, and it only takes a couple of minutes. Matter of fact, I'm taking it easy on my hips today, maybe I'll try the 100 pounders, again.

[Martin Roy]

Continuing with the moderate weight, 70-80% of max range, approach on the bench. Warmed up with my shoulder routine, some heavy traps; then moved to the bench 35+ speed reps with the bar followed up with 5 sets of 5 with 135. Good fast reps.

More traps, seated bench row, 3 sets of 10 hanging knee raises, 10 minutes on the bike. Done.

[Martin Roy]

Squat day. However, although I have been going moderate weight recently, today is the fourth day in a row that I've lifted. This is not something I generally do, but I know I won't be in the gym tomorrow.

Warmed up on the bike for about 10 minutes, then a rack opened up. Warm up sets of 5 with 135, 185, 205; three sets of 3 at 225; finishing set of 5 at 205. Some traps to relax the back and shoulders. A little more bike and out the door.

Tomorrow I'll be grilling chicken with several other parents of high schoolers going to the Winter Ball. We figured it would be cheaper, safer, and more fun to put on a dinner for a group of kids before the Ball instead of going to a restaurant. And that's why I won't be in the gym...

[RogerWS76]

Nice! can't wait to see you in Bakersfield!

[Martin Roy]

I survived the Winter Ball festivities on Friday night and the kids did, too. No phone calls from jail or the hospital so I'm happy. Took Saturday off because I needed the rest and I wanted to be fresh for throwing today.

This afternoon at Shaffer Park was a good outing with more people than expected, including some guys who came back after a long absence. Garrett and I, plus a pal of Garrett's who was out for the first time; Rich Bergland and Jay Cobb, Master throwers; Tony Salerno and Lucian Atkins, younger guys who hadn't thrown anything since Monterey last season.

Did some wfd - not happy with it, felt out of sync; wob with Rich's 42 and an adjustable standard that was brilliantly constructed - this was the first time I've done wob with a bar and regulation implement since last season and, though I need more work, I was getting more height than last year and should be able to get higher with more focus on technique; hammer, some light and heavy - okay with this, focusing on speed and extending my arms, distances have been improving over the past few sessions and my preseason distances are much better than preseason last year; finished with caber using the Short Iron - happy with this, turned it every time except one, and the last was a perfect 12.

Next weekend we should have a good turnout for the Shaffer Sunday Throwdown and it's staying light enough in the evening to resume after work throwing practice in lieu of the gym. I'm ready to switch the emphasis from lifting to throwing and I'm starting to feel the itch for a real game.

[RogerWS76]

What time are you "Throwing Down" on Sunday?

[Martin Roy]

We generally get started about 1-1:30. Sunday afternoons have been the standing highland throwing session time for quite awhile. Usually it has just been me and the two Garretts, or just me. Yesterday was something of a surprise to have all the other throwers out. Next weekend I anticipate that Alan, Steve and Joe Elliott, and maybe the guys who showed up yesterday will be there as well. If you're coming down this way you are more than welcome to join us. It's not a tightly organized event by any means; in fact, it's no doubt very similar to what you, Kit and the rest do in Rattlesnake Gulch (Glen?) (Hollow?)