Martin roy training log

[Alan H]

Hip snatches YES.

Maybe try dumbell snatches off of the floor or even from the hang? It's good to pull something super-fast from low-down. Besides, one-arm lifts are good, too.

https://www.youtube.com/watch?v=k1zGGVGkOEE

[Martin Roy]

That's an excellent suggestion; I'll give the single arm db snatch a try. In the past I've experimented with it from the floor but it didn't feel all that comfortable. However from the hang position with the hip drive, it's very similar to the power position in wob and the path of the weight is straight overhead, tracking the path of the weight in wob. In one form or another, this off season one of my main goals is to improve and strengthen the power of my hip drive. Faster, stonger, and more explosive. This should directly translate to all of the throws, assuming improved technique from more drills and reps.

Okay, before going further I acknowledge that I am in a foul mood at the moment for good reason, as set forth hereinafter.

Catching up: Wednesday was back and posterior chain day, but it turned into new equipment auditioning day. The gym has put in a lot of new stuff, replacing older equipment that worked very well, imho, and didn't need to be replaced by shiny new gear. So, I spent the session trying on the new pull-up station, seated bench row device, pec deck, cable pulling unit, and several other new exercise baubles.

I don't like them - hand positions are generally too wide, angles are different, the movement doesn't feel right. If I can't adjust or find substitute lifts, I'll look for a new gym.

Thursday was off for recovery.

Friday started great, finished angry. Began with the short squat session that went great. A couple sets with 205 to start, a set of 5 with 225 and another at 255. Then bumped up to a set of 3 at 265 and final set of 3 at 275. Cooled down with a fast set of 10 with 135. At this point I was feeling very good because 275 went up smoothly and I planned on hitting 3 sets of 5 at 275 on Monday. This would put me at the point I wanted to reach as my base for moving back up over 300. And it's only the beginning of November.

After that I rode the bike for awhile to loosen my legs; treadmill walk for a few minutes because it just feels right after squatting. Then, the old pec deck both directions with moderate weight.

At this point every thing is humming along according to plan. I went in to do easy standing laterals with 15 dbs to prime my shoulders for snatches. BUT as I leaned forward ever so slightly to initiate the lift, my back spasmed. I stopped immediately and spat out, "Are you effing kidding me!" I made a few more pointed comments questioning the reality of the situation. Bitched in great detail to a friend in the weight room about basic existential issues and the dearth of fundamental cosmic fairness. Then went back to the treadmill to walk because it facilitates getting things back in place.

Left furious. Iced it at home. After awhile it was apparent that, although it's tight, it's not serious. It will be fine in a few days, but it throws me off schedule. The lesson I'm taking from this is that I need to boost core work starting today.

So, Cosmos, point taken. I've calmed down and I'll do my planks and twists diligently. If I may, though, can I ask You to find a less disruptive way to deliver Your messages in the future?

I promise I'll listen.

[Alan H]

It's never the big squat or deadlift. It's reaching down to tie your shoes or some damned thing.

[Martin Roy]

True dat. Years ago it happened while I was putting on my pants. Ever since that experience I've been careful.

My back has loosened up a lot over the weekend and I plan to bench tomorrow afternoon.

[Martin Roy]

Chest and shoulders this evening. My back has loosened up more quickly than I had expected fortunately. Slight residual tightness but nothing to worry about.

After warm ups started on the flat bench with a couple sets of 5 with 115, a set of 5 with 135, three sets of 5 at 145, and a final set of 5 with 135. For some reason flat bench has been feeling very heavy and I'm not sensing any progress. I'm sure I'll break the plateau but I'm getting impatient. Last off season I was over 200 and I want to get back to that level.

Moved over to seated db overhead press, 5x5 with 35. Last week it was 30; 35 went up smoothly so next time I'll bump to 40.

Incline press 3 sets of 5 with 95, 3 sets of 3 with 105.

Peck dec 4 sets of 10 with 130 on the stack; next time I'll up the load.

Abs, bike, elliptical to finish. Good session and back feels fine.

[Alan H]

I've been told that flat-bench pressing heavy dumbells is supposed to help bust through bench press plateau's. Not that my bench press is anything to get up in the night and write home about, but ...so I've been told.

[Martin Roy]

Can't hurt to try; I can add them to Friday's routine. At the same time I have to keep reminding myself that giving in to impatience is the best way to an express ticket to injury. If it's feeling heavy it means I need more work on establishing the foundation.

Back day yesterday. With all the new equipment, I'm finally putting together a routine that works fairly well. Adjust and adapt.

Started on the new seated bench row and it went okay; still not comfortable but I'm understanding the machine better. Moved to the old pec deck for back flyes, four sets. Went to the new assisted pull up and did 3 sets of 5; the stack weight is completely different from the old machine and has no relation to real weight - it's just a number. Still and all I figured out the grip point and I can use this going forward.

Escaped back to the weight room for barbell curls. Many sets of 5 at 60, 65, and 70, and to failure with a final set at 55. This will move up in weight next time.

Bent over single arm db bench row for the first time in awhile, a couple sets of 10 with 60 as a test run. This will move up in weight and volume next time.

Abs and a long easy ride on the recumbent bike while watching two guys pound each other in some MMA fight.

Careful squats tonight.

[Martin Roy]

Good session this evening with a new addition. After warming up on the elliptical I decided to wait until Friday to squat - back feels strong but the racks were taken, I didnt' want to wait around, and it just seemed prudent to allow a couple more days to get the tweak well behind me.

So, leg press instead, took it up to 540 which sounds huge but it's pushed up an incline resulting in an actual weight that's lower. Bike afterwards to loosen up. Abs for a spell. Cable twists.

At that point I started to go through a checklist of what to do next and concluded that I've done everything over the previous two days. I decided it was a good time to play with one-arm db snatches.

Started light with 20 to get the rhythm, 5 reps each arm; went up to 25 and then 30. Very interesting doing these from a hang position, starting the pull from what is essentially the power position for wob. The drive comes from legs and hips; it's not an arm pull. I really liked this exercise a lot and I'm excited about continuing to work on it.

R&R today, squats and speed stuff on Friday.

[Martin Roy]

Light bike, elliptical, abs, and stretching on Thursday.

Yesterday was squats and speed work. It went very well but some of the moves still feel new. However, I can clearly see the benefit down the road as I become more used to them.

After warm ups started with squats; I was feeling a bit fatigued so I kept it basic. A few sets of 5 with 135, two sets of 5 with 185, and three sets of 5 with 225.

Seated laterals with dbs to loosen shoulders. Hip snatches, 3 sets of 5 with 60 and 3 sets of 5 with 70. I'm starting to get the hang of this movement but it's still somewhat of a work in progress. After that I hit the treadmill to let everything settle.

Box front squat with 30 dbs finishing with a push press. 3 or 4 sets of 5. This is another movement that I'm getting used to, but I like it and I'll bump the weight up next time.

Decided to finish with incline press; sets of 5 with 95, 105, 115, and 125. Up until very recently incline press with the bar never felt comfortable. I couldn't find the right groove for the lift and it bothered my shoulders. Finally, after a lot of work with the bar, trying out different hand positions, arm angles, and vertical planes relative to my chest, I found the comfort zone. Going up to 125 for 5 and feeling entirely comfortable was a first. Today I'm not having any latent discomfort, so I'm encouraged to go heavier next time.

Today I haven't decided what to do. I'd like to start doing the field work - stairs, sprints, and core work - but I'm thinking that I need to take it easy as my body adjusts to the new weight regimen. I can add sprints and stuff over the next few weeks; there's a lot of time until the Queen in late February.

[Martin Roy]

Saturday I went for the gym instead of the field work because I was feeling a little sore and fatigued. A long warm up on the bike and elliptical followed by some light shoulder work to loosen up - easy traps, light bench row, laterals, and a few other moves. A stream of consciousness type of routine: see it, pick it up and move it.

Continued trying to figure out the new seated bench row machine and, although I'm not thrilled with it at all, I believe I've come up with a way to use it for accessory work. However, acceptance is not approval.

Finished with 5x5 on the new pull up contraption. I think I've decided how to use it and have made my peace.
(but I still like the old one better)

Sunday was completely off.

Today will be either squats or bench depending on what's available.