Martin roy training log

[Hawk]

Keep up the good work Marty.....

Hawk

[Martin Roy]

Thanks, Hawk, I appreciate the thought.

Yesterday was a light day following a very intense session on Saturday. I mainly did easy loosening up and stretching, my back in particular. I had gone in thinking I would pull, but the rack didn't open up. Just as well because I feel much better today. My fingers are crossed that I'll be able to get some pulls in this evening.

[Alan H]

When I do pull-ups I think I have about an 80 or 100 pound assist. I see these smaller guys banging out reps and it's disgusting.

[Martin Roy]

The most impressive pull-up session I've seen was a guy at my gym who was 72, weighed about 175 or so. He did pull-ups clutching an 80lb db between his feet. Multiple reps, multiple sets. !!!

Yesterday went in thinking pulls but the rack was taken, pivoted to squats. And that was a good thing. After warm up set of 10 at 135, 2 sets of 5 with 185, 225, 245, 255. A couple of weeks ago I found that my knees felt a little shaky so I decided to get in several sessions of volume with moderate weight before pushing higher. Yesterday the knees felt very good; next time I'll aim to top out at 275 or so.

[Alan H]

I managed a 235 and 245 squat, today. They weren't too bad at all, so I'm hoping for a 3 x 245 next week and then again before Thanksgiving. Then 3 x 275 before Christmas Break. 3 x 295 by end of January.

[Martin Roy]

Squats are good - my favorite lift of the four majors. Recently, I realized that I was getting my butt down much lower for a deeper squat than I was before surgery. And, I remembered a conversation I had with the PT about my approach to lifting, which btw he approved. I told him about having tight hips and being frustrated with not being able to go as deep in the squat as I wanted. He asked me if I did hanging leg raises; I told him that I did them as part of the regular routine. He told me if I stopped doing them my hips would not be as tight and, with time, I'd be able to squat more effectively. So, I followed his suggestion and didn't think about it anymore. But the other day, when I became aware of the improved depth, I recalled what he had recommended. It is becoming increasingly apparent to me that many of the tidbits that he mentioned in an off-handed manner about training have been dead on. In the future, if I ever have a serious question or training issue, he'll be my first call.

Yesterday was a light day in the aftermath of two nights of little sleep and an overload of work/life. Got in some good reps with moderate weight while yawning: overhead press, db shoulder routine, traps, pull-ups, pec dec front and back, bike for 10 min.

[Alan H]

Well, THAT was a timely post.

Just yesterday I noticed, while doing flat bench press, that I was having a hard time keeping my feet flat on the floor. My hips were so tight that I couldn't easily get them down there. Well, son of a gun but I'd done captains chair leg lifts the previous two sessions. Hmph. No more of THEM.

[Martin Roy]

PT scores again. I don't recall the specifics of our conversation, but I know he explained the muscles involved and what caused the tightness. Bingo.

[Martin Roy]

Catching up on the last couple of days:

Thursday was an arm day, sort of unusual in that I don't do just arms very often. After general warm up, many sets of hammer curls with 40lb db, followed by many sets of cable tricep extension. Finished with some core work, bike, eliptical, and a good stretch. This session was mainly to set the stage for more intense work on Friday and Saturday. I already know that Sunday will be a rest day due to other plans.

Friday I wanted to continue with the solid squat work earlier this week. Plus, I've had bad timing getting the rack I need for pulling; that will have to wait for another day. Specifically, I've been quite curious to test out how everything felt with 275. Thus, after a lot of general warm up while waiting (impatiently) for the squat rack to open up, the rack that does not have adjustable pins for pulling, I finally got to it. Warm up sets with 155, 185, and 225. A set of 5 at 255, a set of 3 at 265, and 2 sets of 3 at 275. Finished with 2 sets of 5 at 225. Cool down with bike for 10 minutes.

I'm really encouraged by yesterday's session. Everything was good: knees, legs, back, the works. Next time I will push it up to 285-290 and all indications are that it should go smoothly. If I'm really feeling good, I may take my shot at 300 even. I've been aiming to cross that threshold for a long time and I want to get it behind me.

I'm off to the gym for bench work.

[Martin Roy]

Landmark bench day.

I've always felt weak on the bench and, until I started throwing, I never systematically worked on improving this lift in a sustained manner. But, when I did start focused training, discomfort in my shoulder always curtailed pushing hard on the bench. Discovery and removal of the bone spurs this past off-season has made a world of difference.

Warmed up with the bar, 3 set of 5 with 135, set of 5 with 165, moved up to 185 intending to do sets of 5 but the weight felt really heavy so I did 3 sets of 2. Frustrated, I decided to go for a single with 190 - up smoothly; figured I'd go for 195 - smooth again. After considering stopping there, I decided to try 200 for a single. I've never benched 200 in my life and it's a threshold that has always been just out of reach. However, 200 up smoothly as well. Finished with two fast sets of 10 with 135.

I feel like I've been chasing a 200 bench since I was 16 and lifting for football. Now that I'm over the line, it's on to the real goal of 225. Two wheels.

After the bench I did the usual complement of pec dec front and back, easy pull ups, db shoulder routine, cable tricep extensions, bike, treadmill.

Very good day. Indeed.