Martin roy training log

**Martin Roy** · 3rd December 14, 09:29 PM

This was one of those nights where I really needed to squat to clear my head and relax. Unfortunately, it was also raining which brings out a crowd at the gym. And this was an extra large crowd. My workout plan was fated not to be. Everything I considered doing was already occupied. Finally, after doing some bike and making a few desultory attempts to warm up, I bagged it.

Some sessions just aren't.

But tomorrow is another day.

Eff.

**Martin Roy** · 4th December 14, 09:38 PM

After yesterday's debacle today was definitely another day. Got the squat rack immediately, warmed up with the bar and a few sets with 135; a set at 185, another at 225 and 255. Then 3 reps at 275, a single at 295, a single at 305.

At that point I knew it was time to go for 315, three wheels - the goal I've been working towards for longer than I want to admit.

So. I loaded up and took it off the rack to get feel for the weight, then put it back. When I stepped away I knew I could handle it. Re-loaded, set, spotter ready, and did it. I felt a bit tentative but I got it. After a short rest, I did it again; the second time I was more confident and it felt better.

There it is, at long, long last. And it's been quite a journey. I vividly recall the first time I attempted 135 and thought I would pass out. Now the focus will be more reps in the 295-315 range; I won't go any higher in weight until I feel like I own 315.

Cooled off on the bike and stretched out.

Couldn't stop smiling.

**Stitchwiz** · 5th December 14, 09:02 AM

Bet you'll be grinning for a week! You'll own it in no time!

**Martin Roy** · 5th December 14, 10:49 AM

At least a week, Stitchwiz!! :-)

**Martin Roy** · 7th December 14, 11:14 AM

Where was I...

Friday was a planned off day because I'm the shot clock guy for the Aptos High Girls Basketball teams and the season started up with a JV and Varsity game during my regular gym time...

Yesterday in the gym was a light session given the intensity of this past week. Warm up on the bike and elliptical, 3 sets of easy pull ups mainly to stretch and loosen up my back which was a little tight. Traps, 3 sets of db incline press; bench press - 3 sets of 5 with 135, 2 sets of 5 at 165, a set of 3 at 185 with two follow up singles. At that point I was feeling more fatigue than usual so I finished with a fast set of 10 with 135. Completed the day with a couple sets of 10 on bench row and pec deck both directions.

High School Football News: Aptos High met St. Ignatius of San Francisco for the CCS D-III Championship game at Westmont High in Campell, the same place the two teams clashed last year for the title. Aptos went in looking to repeat as champions whereas St. Ignatius was out for revenge, believing that the Aptos win last year was a fluke. After all, St. Ignatius plays in a tough, highly rated private school league and Aptos comes from a public school league composed of teams that make Hooterville look like the big time. Yeah, yeah, that's all well and good, but ya still gotta play the game, baby.

Okay, all trash talking aside, this game was The. Best. Game. Ever.

I've never seen a more hard-hitting, well-played defensive struggle than last night's contest. Both defenses were top-notch and neither team managed to score until Aptos ran for a TD with seconds left in the 3rd qtr. After a 2-point conversion it was 8-0 until about 5 minutes left in the game when St, Ignatius scored on a long pass; they tied the game at 8 with their own 2-pointer.

Aptos began the final drive on their own 20 and managed to get down to inside the St. Ignatius 10 with about 24 seconds to go in the game. Two incompleted passes in the end zone left it 4th down and a field goal attempt remaining, a little over 10 seconds to play. Huge moment for the Aptos sophmore kicker, but he hit it perfectly to put Aptos up 11-8. Aptos then kicked off to St. Ignatius with 9 seconds left in the game. On the first play of the final series, Aptos intercepted the St. Ignatius pass, nailing down the game and their second consecutive championship.

The Crowd Went Wild.

And, That, folks, was a real football game.

**Martin Roy** · 7th December 14, 05:04 PM

Another light session this afternoon, mainly focused on rack pulls - 2 sets of 5 with 135, same with 185 and 225, 2 sets of 3 with 155 and 275, and finished with a last set of 5 with 225. After that, a lot of conditioning stuff on the bike and treadmill while watching the Niners and Raiders, with abs in there somewhere along with a stretch. Home to a hot tub.

**Alan H** · 9th December 14, 01:16 PM

6 deep dishes!~ NICE. I am totally jealous of the hot tub.

**Martin Roy** · 10th December 14, 11:45 AM

Catching up:

Monday I just had a brief period to get some work in, mainly cardio, light weight moves to loosen everything up, some abs, and out the door.

Tuesday, last night, was overhead press day and I switched things up a bit. Instead of using the bar, I did an extended db session. Started with my shoulder routine to warm up and get in the lateral and front raises; increased the weight a bit from the last session and really felt the difference in the fourth set.

Continued with seated db press, 2 sets of 8 with 30, 35, and 40; supersetted hammer curls so that I wasn't just staring at myself in the mirror doing nothing.

On to 5 sets of 5 pull ups; went to the pec deck for reverse flyes to hit the rear delts. Then, a few sets of light traps to loosen things up, bike, treadmill, and done.

Pressing with dbs is a different experience than using the long bar. I always think I should be using more weight but the need for stabilizing the weight with one arm hinders going heavier. Overall it was an intense shoulder session.

Tonight is rest; got some real life stuff to take care of. I'm aiming for squats tomorrow and have started praying for an open rack to get the mojo working early.

**Alan H** · 11th December 14, 12:09 PM

I am learning that the pec deck is the enemy of Olympic lifting and in particular, overhead squats. That kinda sucks, I LIKE the pec deck.

**Martin Roy** · 11th December 14, 01:30 PM

The pec deck is a machine to approach cautiously. Based on my observations, most people using it for pec work, as opposed to rear delt work, have their hand placement way too high. The chair and hands should be aligned so that the hands come together at the level of the lower part of the pec, roughly nipple level. If your hands meet higher than that it engages the front delts more than the pecs and can lead to shoulder problems.

Also, per my rehab PT, when you go wide with your arms you don't want to extend the arms so that there is a straight line from hand to hand. Rather, if you figure that hands together are at 90 degrees, you want get the arm angle to about 30 degrees on each side and then bring the hands back together.

I had never done pec deck before my shoulder rehab but it was recommended by the PT with the above cautions. And, I'm finding that I like it, too. Not going real heavy with it, but it is a good accessory lift. As far as interfering with overhead squats, I'm quite sure I will not be doing those anytime soon.