Martin roy training log

[Alan H]

Off shot clocking yesterday. Today was squat day. Rested and ready.

Elliptical and abs to warm up, then I snagged a rack. 135 as many as needed to feel okay; 205x5, 245x5, 275x3, 295x3. I came in with the idea that I would break the 315 barrier, ideally at 325. However, although I felt strong and every lift through 295 was smooth, I wasn't feeling the magic. Nonetheless, I bumped to 305 for a single and then 315 for a single. I'm determined to establish 315 as simply a routine lift. At that point, I debated stopping - there wasn't anyone in the weight room at the time whom I trusted to spot - just a lot of people I didn't recognize at all. But I really wanted to walk out with a PR to break through so I added 5. I figured I could hit 320 without a spot and that would be enough for the time being. Hit it smoothly for the record. If I'd had a spotter I would have been more aggressive. But that will be for another day. Dropped to 235 for 10 to finish. I was surprised at how much I felt the difference between a final set at 225 and 235 - the increase should really pay off over the next few weeks.

After that went to the bike and elliptical to get my legs back. More abs, med ball twists and shoulder winds. Then, bar curls up to a set of 5 at 95.

Walked out of the gym very satisfied with the session.

Nice, VERY nice!!!

[Martin Roy]

Wednesday was a upper body session. Db overhead, 3-way shoulder raises, med ball mobility, seated bench row, and some other stuff I can't recall now. It was a good easy day.

Yesterday was squat day and I did something I've been imagining doing for a couple of years. I wasn't looking for a PR in weight but a progression of lifts that would confirm to me that I've made some serious progress and break a mental barrier of sorts. I started with 135 until I felt right; jumped to 225 for a set of five; 245 for 5 more. Then, I started my long-envisioned progression: 275 for 3, 295 for 3, and 315 for 2. The significance of this sequence is the plates. Two 45's on each side of the bar is 225, add 25's for 275, add 35's for 295, and add a third 45 for 315. The process of adding a plate, pulling it off and then putting up a heavier plate until 3 big wheels were loaded for the final set, for me, mentally, marked a rite of passage. It may sound like a small thing, but actually doing it solidifies the confidence. Next immediate goal is sets of 5 at each step.

Got on the bike to loosen legs for awhile and watch the debate.

Today I'm feeling like I got good work in yesterday but none to worse for wear, no pain, and no serious soreness.
Off day today for shot clocking.

[Alan H]

BOOM.

Very nice. Guid on ye, Marty.

[Martin Roy]

Thanks, it felt good. Long time comin'.

[Martin Roy]

Real life, huh? Friday was shot clocking, Saturday and Sunday was family stuff, and the end result was no training time. I'm looking at as a mini-deload. Today back in the gym for a week of lifting. Then I'll shut down any heavy lifts the following week as The Queen approaches on the 13-14th, less than two weeks away. Somehow I need to find throwing time as well.

[Martin Roy]

A nice, though short, session last night. Upper body: shoulder mobility, bench 5x5 with 135, pec deck four sets of ten, and med ball twists, foam rolling. Done.

I really frustrated with bench so I'm going back to basics, 5x5 plan to lift the foundation for at least the next several weeks. Started last night with 135 and it was relatively easy; next time 145.

Squat night if I can get a rack.

[Alan H]

I've discovered that I can do rack pulls without paying too heavily for them. This is good. It's not the same as squats, deadlifts and Hungarian core blasters aka kettlebell swings, but it's a lot better than nothing.

[Martin Roy]

Rack pulls are very good. When my focus on squat tapers I'm sure I'll return to them as well.

Okay, this week has been strange for a lot of reasons but most specifically because I tweaked a muscle in my right groin area. On Tuesday evening I was doing a volume squat session intending to do 5x5 with 255. The first two sets were no problem but on the first rep of the third set I felt the groin pull slightly. Not overly painful but definitely a tweak that could not be ignored. Shut it down immediately and went to loosen it up on the bike, light stretching, and home to ice it for a good spell. It wasn't too bad the next morning and I rested Wednesday. Yesterday, I knew it wouldn't cause any issue with the Queen next weekend unless something happens to exacerbate it. But I'm going to be careful, no more heavy lifting, and my aim is to go into the Queen healthy. I want to throw on Saturday to refresh the memory.

Last night I continued with bench, 5x5 with 145. Not a problem but definitely more of a push than 135. I think I'm genetically deficient when it comes to upper body strength. Db shoulder raises, front, side, and back. Some med ball mobility and leg stretching. Then home to watch the last half of the debate.

[Martin Roy]

Friday was shot clock fun but Saturday was the first throwing day at Shaffer Park since Alan and I were out several weeks ago. Despite the recent dry weather the field is still a soggy muddy mess. I had hoped to do some caber but I didn't think the field was firm enough to be safe. I did some basic line drills with the 14 wfd but coming out the first turn to drive forward I could feel it in my groin enough to make me leery of pushing too hard. Stones and wob I'll do on Tuesday or Wednesday. So that left hammer.

I put on the blades for the first time in awhile and did a lot of winding. The med ball mobility work I've been doing is definitely making a difference. I now know exactly how it feels to pull with the hips with arms relaxed. Working with that feeling on the hammer is already paying benefits and will only improve with more practice. After the initial winding I took 6+ tosses. The first couple were easy. But the last half dozen were consistently in the 62-64 range; I measured. For me, in the first real practice of the season to be hitting that distance is extremely encouraging. In past years my starting point was 55-57 range or worse, prompting serious ribbing from the Gmen and leaving me shaking my head and muttering whiskey tango foxtrot.

This could be a very good season.

[Martin Roy]

An light session yesterday to get the blood flowing. Tested the groin with many reps of squats with 135; no problems and it's good to go for this weekend. Fast incline, db seated press, hammer curls, pec deck, bike, elliptical, stretch and done.