Martin roy training log

**Martin Roy** · 24th January 14, 11:31 AM

I was able to do squats last night for the first time in several weeks because my shoulder has loosened up enough to enable me to grip the bar without pain. Started with some warmup reps at 135 and my legs felt like jelly from the lay off. Followed up with a couple set of 5 at 185 and 2 sets of 5 at 225. Although I felt somewhat weak, I was encouraged that 225 went up without difficultly. And, it felt good to load up some weight on my back again; I'm sure I'll move the weight back up quickly. After that I did some trap work moderately heavy, weighted reverse extensions, hammer curls, and bike to cool down. I had hoped to do some cable twists but someone else had the machine every time I checked it.

**Martin Roy** · 6th February 14, 07:09 PM

I'm really frustrated and not just a little angry. I've been staying out of the gym for the past week+ to avoid doing anything that would aggravate my shoulder prior to surgery. Surgery was set for tomorrow afternoon. Today it was canceled and rescheduled for Feb 25th. Three weeks down the road. EFF. Effing Eff Eff Eff. I wanted this to happen asap so I could jump on the rehab and get that rolling. This effectively pushes everything back by about a month. I'm still aiming for Monterey in August but it's less of a margin with the later start at rehab and recovery.

I'm not fit for human contact at the moment so I'm avoiding the gym. But tomorrow I'll either pull or squat depending on which rack I can snag. I need to feel some weight to clear my head.

**Alan H** · 7th February 14, 02:27 PM

WHAT?

Eff, eff, eff is about right. I'm really sorry.

**o1d_dude** · 8th February 14, 11:18 PM

Well, there's not much you can do about your surgery being postponed.

In the interim you can still do your footwork drills and work legs and core. I'm not a big fan of machines but your being injured gets you a pass. Try doing sled squats on the inclined hack machine, or squats on the Smith machine. Crunches/situps to work your "front spine". Loaded carries like Farmers Walks may be possible if they don't hurt your shoulder. Just grab a pair of 50-60 lb (or more) dumbbells and walk with them, add distance and weight as your strength develops. Real basic stuff that will make you stronger overall even if you can't work arms per se. A couple of weeks worth of Farmers Walks and you will call me a genius. LOL!

**Martin Roy** · 11th February 14, 12:02 PM

That's pretty much my plan, Kit. I have a feeling that my left hand is going to get a lot stronger during the rehab doing all the heavy work.

Last night I went in for rack pulls. I've decided that I've got two weeks to focus on bumping up my numbers with pulls; back squats are just uncomfortable enough when I grip the bar with my right hand that I'm going to skip them. I want to hit a pr on pulls the weekend before the Tuesday surgery date. Last night was the best pull session I've had in awhile, doing reps up to 315 which matches my current best. Assuming I feel good next session, I'll go for 325 or so.

I'm noticing a loss of strength in my grip. The last time I pulled 315 my grip wasn't an issue, but last night I felt like I was going to lose it. Time to pull out the CoC grippers and I'll have to dig out the straps for the next session.

**o1d_dude** · 12th February 14, 01:32 PM

In addition to the grippers, you might also want to try Farmers Walks. They do wonders for your grip and many other aspects of your general physical preparedness.

No trains to Heaven. You walk the whole way...with a suitcase in each hand.

**Martin Roy** · 24th February 14, 10:29 AM

The last couple of weeks have been the most frustrating training period I've experienced since I began throwing. Odd shoulder issues stemming from the wrong sleeping position eliminated rack pulls from the routine and scotched plans for a pr prior to surgery. Thus, I've been doing a lot of different minor moves to simply keep moving.

Tomorrow afternoon is the shoulder procedure, scope and shave. I'm not looking forward to the inevitable discomfort, but I am looking forward to having a specific training goal with the rehab to get back on track as soon as reasonably possible.

Barring unforeseen setbacks or detours, Monterey in August.

**Martin Roy** · 27th February 14, 07:54 PM

Two days post procedure and things are going better than I'd ever imagined. The doc found no muscle damage, thus he just shaved off the hook on the acromion and cleaned up the AC joint. He went in through three small holes that are now covered with small butterfly bandages. Although I'd been warned to expect serious pain and discomfort, it's been held in check be the pain meds. I also did not expect to be able to use a computer at this point, but here I am typing away. Full mobility will be an issue for awhile but I'm optimistic that it will come back without major problems. Fingers are still crossed, but barring any nasty surprises Monterey in August is entirely realistic.

**o1d_dude** · 27th February 14, 09:26 PM

Glad to hear you're doing better than expected, Marty.

Don't go crazy until the doc releases you! LOL!

**Martin Roy** · 27th March 14, 04:16 PM

Okay. I'm back. And it's time to get to work.
I'm a month post-op this week and progress has been very encouraging. I had my second physical therapy session yesterday, which only lasted about 15 minutes. He put me through several movements designed to increase the range of movement. Fortunately, he was very familiar with Scottish throwing because his ancestry is Scottish; he mentioned his clan names from both of his parents - I can't remember the names because they were fairly small septs within the Buchanan clan. Nonetheless, he told I was doing "great" and the Monterey in August was "a piece of cake". I'll see him again in a couple of weeks and he will give me a workout plan to rebuild strength. Meanwhile, he told me to work the lower body; I told him that I'd already started doing leg press and rack pulls as of this past weekend.

After that session I went to the gym for rack pulls focusing on moderate weight to get my body used to it again. Started with warmups and then a couple sets of 5 with 225, a set of 3 with 255, and then hit a double at 275; finished with two more sets of 5 at 225. I can definitely feel the lay off, with my grip in particular. But 275 went up without difficulty so I should be back over 300 in a couple more sessions. No issues with my shoulder at all.

I've also started doing leg presses to get my quads back into it. Between pulls and leg press, when I'm ready to start doing squats again in a couple weeks, I should be able to get back into it in short order.

I'm guessing that I'm only 2-3 weeks away from some easy throwing. It's great to be back on track.