Martin roy training log

[Martin Roy]

Main lift this evening was bench press. After approriate warm ups, including a number of reps with the bar:

(lbs/sets/reps)

95x2x5
115x2x5
135x2x5
145x3x5
115x1x10

Curls for a change of pace:
35x2x5
40x3x5

Pec Deck Flyes:
90x2x5
110x2x5
120x2x5

Finished with seated bench rows to loosen up everything as a counter to the bench work, and a good stretch.

I felt strong on the bench at 145, next week I'll go up another 10-15.
Tomorrow is squat day, my favorite day of the week.

[Martin Roy]

That's "appropriate", oops.

I tried to edit but none of the keys I hit posted it after the correction.

[o1d_dude]

You can edit your own posts, Marty. You need to hit the "Save Changes" button after you've made your edits.

Benching is one of my favorites. I suck at it but I still like it.

Add weight to the bar when it goes up fast and easy. Quick/explosive speed is the goal.

Just keep in mind that your legs, hips, and core do more for the open stone than you'd think.

[Martin Roy]

Squat Day.
I figured the gym would be empty because of the Giants game; not empty, it turned out, but not nearly as crowded. The only problem with lifting after work is that finding an empty squat rack can be problematic at times. Today, no problem.

Warm on bike for about 5 min., eliptical for another 5.

Squat sequence:
155x2x5
185x2x5
205x2x5
225x1x3
235x1x3
225x1x3
205x1x5

Followed by trap work, and posterior chain stuff - reverse extensions and planks at 45 deg angle.

15 minutes on the bike to cool down and a finishing stretch.

Today everything felt heavy for some reason. I had thought to push squat to 250 for a few reps, but stopped at 235. Not a big deal, some days are like that and I am still in my ramp up phase.

For some time I've approached gym workouts with the idea that consistency is the key and showing up is 90% of it. About 70% of workouts are going to be fairly routine; you have a plan for what you want to do and you do it. Another 15% are just not good for some reason - you don't feel it, equip in the gym occupied, you're pressed for time, whatever. And, then, about 15% of the workouts will be absolutely magnificent for both body and mind. These workouts are the ones that you aim for and that keep you coming back for more, chasing that elusive euphoria.

[Martin Roy]

Overhead press day. I felt really good going into the gym and was ready to hit iron after a long, intense day at work.

After usual warm ups, press sequence:

65x2x5
85x2x5
95x1x3
105x1x3
105x1x1
85x1x10

Followed with lats and bench rows; had to leave early to meet my son. However, to the best of my recollection I have never done a strict press with 105 before this evening. Off season is starting out well. Onward.

[Alan H]

This is making me antsy to get back in the gym.

[Martin Roy]

(Okay, I'm frustrated. I've lost two posts today by hitting some mystery key that deletes an entire post in an instant with no possiblity of recovery. Eff it.)

Had a very productive throw session at Shaffer Park this afternoon with a continuing focus on stones and wfd. I'm increasingly at ease with a double spin delivery.

Finished with kb swings, a fast 5 sets of 5 reps of deads with 135, and, emulating Kit, four rounds of waiter walks, alternating left and right arms, with 27 kb up and 35 kb at the side. Last round was with 35 overhead and no side weight. Walked about 30 yds down the road, turned around and returned to starting point.

I am absolutely sold on waiter walks. It worked core and shoulder region in a unique, challenging manner. I'm still feeling it - in a good way.

[o1d_dude]

You will be surprised at how quickly you can adapt to the waiter walks. Vary the distance and weights for extra fun.

By varying the weights I mean add more to your overhead carry when it seems too easy.

[Martin Roy]

I've got a 44lb kb that I'll pull out when the time comes. Your idea of the side weight made it a much more interesting experience.

[Martin Roy]

Dynamic recovery stuff to work out tightness stemming from yesterday's work. I did a variety of movements with light weight to generate some heat and blood flow, finished with 12 minutes on the bike while watching the start of the 49ers game and a good stretch.

Bench tomorrow and squats on Wednesday.