Martin roy training log

**Martin Roy** · 11th December 14, 09:10 PM

Rain, finally, but no power outage. Yet.

Squat night and I got a rack almost immediately. Worked through a warm-up progression in preparation for my focus of some good volume at 275. After last week, I want to really solidify the foundation at a higher level. Thus, at 275, a set of 3, 2 sets of 5, another set of 3, and finished with 2 sets of 5 at 225. Wrapped things up with 10+ minutes on the bike to loosen the legs, then easy pull ups to loosen and stretch the back.

This was a good intense session and I'm feeling the fatigue still; tomorrow should be interesting. Next time I'll be aiming for a similar 3-5-5-3 set/rep pattern with about 290.

Onward.

**Martin Roy** · 13th December 14, 09:06 AM

Yesterday evening I hit the bench. Warm ups with the bar and a few sets at 135 until everything felt right. Two sets of 5 with 165 and then I went for 3 singles at 185 and 3 more at 195. Finished with a fast set of 10 at 145. The singles at 185 and 195 felt good but I was feeling some residual fatigue from Thursday's squat session. Instead of attempting multiple reps I focused on getting an explosive push.

Continued with front pec deck, four sets of 10. This is an accessory lift and weight is not the focus; however, I needed to increase the weight on the last two sets to make it a challenge. Finished with four sets of 10 on seated bench row to get in some back action.

A compact session but good solid work.

Today is a rest day; my wife and I are off to SF for the matinee performance of Kinky Boots at the Orpheum Theatre.

**Martin Roy** · 15th December 14, 10:49 AM

The best time to head to the gym on Sundays during football season is when the Raiders or, especially, the Niners are on television. The place is never crowded once the game starts. Yesterday I started my session during the Raiders game and there were, maybe, 4-5 others in the weight room.

Rack pulls. Warmed up on the bike and did abs to wake up the core. Started with sets of 5 at 185 and 225, sets of 3 at 255 and 275, a couple sets of doubles at 295, a double at 305, and then a single at 315. Finished off with a set of 5 at 225.

Followed that up with 5 minutes each on the bike, elliptical, and treadmill, to get everything loose and relaxed. Then decided to cap the session with db incline press alternating with hammer curls, sets of 10 with 30,35,40, and 45.

FWIW: Kinky Boots was a lot of fun. Highly recommended.

**Martin Roy** · 15th December 14, 09:24 PM

This was a light shoulder session after the db inclines yesterday. Front and lateral raises with dbs, 3 sets of 10 each direction. Moved over to the press rack to experiment with hip snatch and light overhead. 65 on the bar for a couple of sets of 5 hip snatches; first time ever and just trying to get a feel for the move. Interesting and worth further exploration. Alternated with overhead to keep the shoulders loose.

Fast light traps and finished with moderately intense pullups.

Easy peasy.

**Martin Roy** · 16th December 14, 06:40 PM

Rest day. Tomorrow will be either bench or squats depending which station is open. Today, though, real life calls.

**Alan H** · 17th December 14, 12:55 PM

Originally Posted by Martin Roy

Rain, finally, but no power outage. Yet.

Squat night and I got a rack almost immediately. Worked through a warm-up progression in preparation for my focus of some good volume at 275. After last week, I want to really solidify the foundation at a higher level. Thus, at 275, a set of 3, 2 sets of 5, another set of 3, and finished with 2 sets of 5 at 225. Wrapped things up with 10+ minutes on the bike to loosen the legs, then easy pull ups to loosen and stretch the back.

This was a good intense session and I'm feeling the fatigue still; tomorrow should be interesting. Next time I'll be aiming for a similar 3-5-5-3 set/rep pattern with about 290.

Onward.

Wow, that's a LOT of reps @ 275! I did a set of three last week and was sore for days!

**Martin Roy** · 17th December 14, 01:20 PM

It was a lot of reps; in fact, it was the highest set/rep total ever for me at that weight. However, despite the immediate fatigue after the session, I was surprised the next day when I found that I wasn't seriously stiff and sore. I was expecting the day after to be difficult. That it wasn't is a good indicator that I'm ready to move up the scale a few notches.

**Alan H** · 17th December 14, 05:05 PM

If you can do that, you've got a single at 325 in you, pretty much for sure. That's sixteen squats at 275! I'd be tempted to get some spotters and give 325 a shot sometime in the next couple of weeks!

**Martin Roy** · 17th December 14, 10:45 PM

One of those nights. Didn't have at all. Started squats and knew that it wasn't to be. No energy at all from lack of sleep so I shut is down. Easy cardio and a good stretch. Tomorrow is a new day.

**Martin Roy** · 18th December 14, 10:20 PM

Went in this evening planning to either bench or squat but could not get my favorite bench or a rack. Thus, I decided that tonight must actually be meant for overhead press given that I haven't done it for awhile.

Warm up and then 3 sets of 5 with 75, two sets of 5 at 95, two sets of 5 at 105. Bumped it up to 115 but missed it with strict press; out of frustration I push pressed it a few reps. Cool down with the bar.

Moved over to seated db for front and lateral raises. I've increased the weight to 20lbs and did 3 sets of 5 each way. Over the next few weeks I'll go up to at least 10 reps. However, I'm being careful because it's easy to strain the cuff with too much weight too soon on these moves.

Pull ups, 6 sets of 5 decreasing the assistance every two sets.

After that I had to jet home to chicken enchiladas.