Martin roy training log

**Martin Roy** · 24th October 13, 11:12 AM

I'm starting a new breaktime regimen at work. After sitting in my office for awhile, normally at the computer or on the phone, I need a break to clear my head and stretch out. For some time I've kept an 18lb kb on my desk to use for quick intervals during the day, plus it makes a great conversation piece - as in: *** is that for?? But I wanted something different. Fortunately there is a sporting goods store down the street so I went looking for ideas and returned with rubber tubing with handles. After two days I'm hooked; in 5-10 minutes I can get the blood flowing without over exerting myself and I can focus on the annoying kink in my shoulder for rehab and stretching. Then it dawned on me that my phone has a stop watch on it that would work well for timed planks to hit the core. I just tried it and now I have no excuse for not doing core stuff and measuring progress.

**Martin Roy** · 24th October 13, 07:54 PM

This evening my goal was to do some pressing with a little more intensity than previous workouts. After warming up on the bike I did a set of about 25 fast bent over rows with the bar, followed by enough overhead press with the bar to get completely loose. A couple sets with 75 and finished with 3 sets of 3 with 100. Felt strong and a good step towards heavier weight in the next couple of weeks. Moved to the bench for 50 fast reps with the bar, then a couple fast sets of bench row with 155 on the stack. Ten minutes on the bike and done.

**Alan H** · 25th October 13, 11:13 AM

That will grease the joints. Nice.

I know that when I start back with weights in a few weeks, I will be starting with lots of reps and very little weight for the first 4-5 workouts.

**Martin Roy** · 28th October 13, 10:49 AM

I'm still not quite ready to begin the off-season squat quest, so I pulled again with a very specific plan in mind. Because it is apparent that I will very soon be doing the main work sets at 300+, I needed to change my warm up lead in to the main sets. In the past I've routinely begun with 135 to start and then added a plate for each subsequent set - 25, 35, 45. Once I was at 225 I'd work up from there depending on how I felt. However, I needed to have a different sequence to avoid wasting too much energy at lower weights. After some thought, I began with 185 for 5; jumped up 40 to 225 for 5; added 30 to 255 for 3; then 20 to 275 for 2; then finished with singles at 285 and 295. The last two went up smoothly so next time I'll drop the 285 and go directly from 275 to 295. And with that, my rack pulls are staged for the real work to begin in the next session.

The irritation in my right shoulder and right knee is nearly resolved; I'm anticipating my first squat session next weekend.

In other news, I went with Garrett to his first hammer session using blades. Summer had told him that it is not uncommon for distances to go down until you adjust. We marked off 65 and 75; his pr is 74. His first few throws were a bit rough but in the 65 range. I suggested he narrow his stance because he didn't need to be as wide for balance now that his feet were nailed down. Next toss 73, a foot off his pr. Boom. He tossed another half-dozen or so, matched the 73 again and the remaining throws were all over 70. Once he gets this really dialed in I expect he'll be pushing 80 soon. Also, keep in mind that he weighed in at Ventura at 154.5 lbs; with more meat on him he'll be tossing bombs. It should be fun to watch; I fully intend to bask in his reflected glory.

**Alan H** · 29th October 13, 12:29 PM

If he's throwing at or near his PR on the FIRST DAY, then watch out. That is GREAT.

**o1d_dude** · 29th October 13, 11:54 PM

Excellent revision to your pre-workset run-up in the squat.

I approve! Save your strength for the big sets.

**Martin Roy** · 30th October 13, 10:24 AM

Thanks, Kit. The adjustment was more mental than physical. I needed to remind myself that I'm much stronger than last year and the small increments at the lower weights are no longer necessary. That approach served its purpose when I was topping out at 245 or so, but that is no longer the case.

Yesterday was overhead press, continuing the ramp up for this lift. For whatever reason, the overhead movement is not affected by the small remaining kink in my shoulder. In fact, it seems to have a beneficial effect; nonetheless I'm still being cautious. My sequence was 75 for 3 sets of 5; two sets of 3 at 95 and two sets of 3 at 105. It felt good and today I'm not feeling any adverse issues. Thus, next time I'll push it up to 115 for a final set up session.

**Alan H** · 30th October 13, 01:48 PM

That the Overhead stuff is not bugging your shoulder is good news. Excellent....

**Martin Roy** · 1st November 13, 10:22 AM

I felt tired yesterday in the gym so I backed off a bit. Pulls up to a couple of sets at 275, a lot of bike and elliptical to get things loose, abs, and a lot of reps with the bar - bench, incline, and overhead. Good solid session, albeit no fireworks.

**Martin Roy** · 3rd November 13, 09:43 AM

Friday at the gym I tested the waters on the bench with more than just the bar. Three sets of 5 at 95 and three sets of 5 at 115. It felt good and no indications of shoulder kinks. I also did other stuff but I can't remember what it was. Saturday morning I headed out to get a haircut before heading for the gym, but I was a week early - haircut appointment is next week. Nothing like feeling foolish first thing on a Saturday morning to start the weekend. At the gym I did about 20 minutes on the bike and the elliptical; I was feeling really tight. Moved to a lot of lightweight movement with the bar and light dbs for recovery work. The only intense work was on curls - hammer curl sets of 5 reps: 35 x4 sets; 40x3 sets; 45x2 sets; and one last set at 50. As Alan says, curlz for the gurlz; ego and vanity on full display.