Martin roy training log

**Alan H** · 7th January 15, 12:21 PM

I got a hang clean to front squat PR yesterday. I did a set of three @ 175 after a bunch of warmups. Now there's just twenty five pounds to go to my offseason goal. I bet I will get it before mid-February. Then I can spend the remaining offseason weight training doing Hungarian core blasters.

This is going to be the WOB and Caber year!

**Martin Roy** · 7th January 15, 01:53 PM

Nice work in a short period of time. No doubt you'll hit two hun - probably sooner than you think. Congrats.

**Alan H** · 8th January 15, 05:31 PM

Got 185 today!....

**Stitchwiz** · 9th January 15, 09:24 AM

Almost there, Alan!

**Martin Roy** · 9th January 15, 01:39 PM

Sooo close. You'll get it next week is my bet.

**Martin Roy** · 14th January 15, 05:18 PM

This past week has been frustrating, to say the very least. Overcrowded gym situation. Could not get a squat rack to save my life so I was doing accessory lifts for the most part, although I did get in one decent session on the bench. However, Saturday morning at my daughter's insistence I accompanied her to a "Pilates" class in a heated room similar to bikram yoga. The term "Pilates" seems to have become a catch-all phrase for core exercises. That's what this class was - basic core moves that have been a part of every decent aerobics class for the past twenty years. In any case, it was a good class and I had a good sweat along with the core work. I may even go back and do the class every couple of weeks.

Sunday I went to Shaffer Park for my first real throw session of the year. Hammer, weight for distance, and stones. Very happy with where I'm at right now. The Queen Mary Games are in mid-February and I should be throwing reasonably well by then.

Monday I focused on some back work - bench rows, traps, and pull-ups, plus bike and elliptical to loosen up tightness from throwing. Yesterday was an off day. And today I met my son for a lunchtime throw session - hammer and wfd. It went okay, although I felt a little tight throughout. My form on light weight for distance is all screwed up right now and when I asked my son what I needed to correct, his response was "everything"...

Thus, I have my marching orders.

**Alan H** · 14th January 15, 05:28 PM

I politely rejected an offer to spend todays workout doing TRX.

Pilates...TRX... I'm sure it's all good, but.....

**Martin Roy** · 17th January 15, 10:10 AM

Finally got a rack yesterday evening for squats. I feel like my training world is back in sync. Newbs doing curls and overhead press with 10s on the bar in the rack...well, that just ain't right. And I witnessed both, on different days. Whatever.

This was the first real squat session in about three weeks. And, in retrospect, the break was probably a good thing for recovery. All of the nagging aches and knots were gone, assisted without doubt by the recent addition of more active and dynamic movements involved in actually throwing stuff. When winding hammers, if you have kinks in your back at the start, it's a given that the hammer will either cure the problem or leave you crippled. I've experienced both.

My focus was to set the stage for another intense push over the next few weeks. Warmed up with an easy 135, 185, and 225; 5 reps each set. Really felt good at this point. Two sets at 255, five reps and three reps; felt a bit heavier than I'd expected, but given the time off not surprising. Moved to 275 and did five singles to reacquaint myself with the weight and prepare mentally for the next push to own three plates.

Finished off with traps, fairly heavy three fast sets of 15. Then, pUll-ups; two sets of five with 140 offset, same with 130, and again with 120. I've mentioned before that my relationship with pull-ups is one of fear and loathing. But I must admit that I've seen progress and I've come to almost look forward to them. My baby steps approach is paying off. I've let myself remain at this plateau for awhile, the 140/130 offset level. So decreasing the assistance to 120 signals the start of a new push. My immediate goal is a set of 5 with only 100 offsetting my bulk.

Today will be a bench day. In fact, I'm meeting my brother to work out this morning and then go out to lunch. He's 58 today; still a youngster but folks routinely assume he's older than me.

Much to my particular enjoyment.

**Martin Roy** · 18th January 15, 09:30 AM

Good session yesterday. Started with shoulder routine for warm up - two rounds with 20lb dbs. Proceeded to the bench to get started while awaiting the arrival of my brother. Three sets of 5 with 135 to start and, similar to the squats on Friday, I felt really rested and solid. A set of 5 with 165; a double with 185, short rest and a single. A single at 195, smooth and easy; another at 205 that was smooth. At this point my brother showed up just in time to spot 210, which I just missed, getting stuck about halfway up. Minimal assistance to complete it; close but no cigar. Back down to 205 and needed a wee bit of a spot to finish. Finished with a fast set of 10 at 150. Despite not hitting the last two heavy attempts I'm pleased to note that my kicker fast set weight is going up. A rising tide lifts all boats, as it were.

Next up pec deck. Spent more time on this than I usually do because I wanted to push the upper end of the front flye. After a couple routine sets of ten, I switched to sets of 5 moving up 5lbs each set, topping out at 150. I was actually surprised by how easily I handled the additional weight. Clearly, it's time to go higher on this one. Finished with reverse flyes, 3 sets of ten.

Capped it off with a couple sets of db incline with 40, supersetted with hammer curls.

Off to lunch at a great local taco bar for the birthday boy.

Thowing with my son after he gets off work late this afternoon.

**Stitchwiz** · 18th January 15, 12:19 PM

Marty, does having an emotional reaction affect your performance? With 195 and 205 being smooth, could the excitement of seeing your brother have affected your 210 lift? Just wondering...

I find that emotion often affects me when I don't want it to. I sing and if I have a strong emotional connection to the music, I sometimes start to tighten up. I was able to work through it to be able to sing The Messiah (my favourite piece of Handel's music) with the Mendellsohn Club Choir in Philadelphia - there were over 1200 choir members singing (I get goosebumps just remembering!). My great aunts sang it with the Huddersfield Choral Society which was recorded in the 40s - I grew up listening to those recordings, which is probably why I have such a visceral reaction whenever I hear it. But I could not sing for my mothers memorial service, or at my nieces wedding because I had too much emotion invested. Something that I'm still working on...

I know you had a wonderful birthday lunch with your brother. Bet he wishes he looks as good as you do. Being the older sibling sometimes has its advantages - a little sibling envy is good for the self-esteem, especially when you KNOW you look good.