RollingStone's Journal

OH BB press
175 x 11 + 2 + 2   PR

BO BB Rows
175 x 12 + 2 + 2

DB lateral raises
40s x 8 +
35s x 5 +
30s x 6

preacher BB curl
75 x 9 + 3 + 3

DB OH tricep extension
60 x 12? + 3 + 2

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

depth jumps

power snatch

DE box squat

calves

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Incline Bench
225 x 8 + 1 + 2    PR

weighted chins
45lb x 8 + 3 + 2

DB lateral raises
35s x 13 + 5 + 5

BB preacher curl
75 x 8 + 3 + 2

tricep dips
8 + 3 + 3


started carb up much lighter than usual.  Bottle of life water, plate of spaghetti, bowl of cheerios, and glass of milk.  Probably only 2 more carb meals.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

good job on the chins and 75lbs for 8 thats rediculous

Height = 5'9
11/01/09...11/12/09...06/19/10
Weight = 184...186...195   
B.Squat = 315...365...435
Deadlift = 385...405...455
Cleans = 155...175...275
Bench = 245...255...335

sw0le


good job on the chins and 75lbs for 8 thats rediculous

eh.  my biceps are weak.  I was happy with the incline though.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I dont think Ive really mentioned yet what Ive been doing for the past few weeks.  Ive put my squatting on maintenance for a while and Im working on speed-strength and explosiveness.  Trying to periodize.  Im gonna go until around christmas with plyometrics, olympic lifts, and dynamic effort work to try and get quicker.  I wanna get my sprint faster and vertical up while losing some weight.  My carb ups are alot lighter and Im down to around 210 but I'm aiming for 205.  Its really hard though cause my body fat is already back to super low, about as ripped as I was in the summer.

Around christmas when Im back home Im gonna switch back to upping my squat again, I'm thinking about using a TKD during that time but I haven't decided for sure.  My atg squat is about 385 atm.  I want it to be just over 2x my bw so my guess is the TKD will have me around 210 after coming from 205.  Hopefully Ill be atg squatting 420-440 before I go back to school for 2nd semester.

just an update on the game plan.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

depth jumps
10 x 1

atg squat
315 x 1
365 x 1  (prime the cns for the lower weight)
315 10 x 1
focused on pushing the weight as fast as I could each time.  rested about a minute between each.  I was getting it up pretty fast.  Good squat overall.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

yesterday

Flat Bench
255 x 5 + 1 + 1

BO BB Rows
205 x 5 + 1 + 1

DB lateral raise
35s x 8 + 4 + 4

standing BB curl
80 x ? + ? + ?

tricep dips
12 + 3 + 1


Today
power snatch
155 20 x 1

SLDL
315 2 x 1
405 x 1
405 x 2
405 x 1

Front Squat
275 x 3
275 x 2

smith calf raises
3 plates + 25s 3 x 10

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

yo stone hows it going 

how long should i stick to 3 day full body?

Working for the time when I look at myself in the mirror and say "Damn, this is what I always wanted to be"

Ziad123


yo stone hows it going 

how long should i stick to 3 day full body?

a 3 day fullbody will work for a looong time.  Just keep upping your strength its not going to stall anytime soon.  Until you are so developed that you need to start periodizing or specializing, there's really no need to do anything else.  When your numbers start getting really high, say 2x bodyweight squat, 1.5x bw bench, 2.5x bw deadlift, you may need to start changing up your workouts to specialize in weak areas.  Just keep getting stronger. 

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone

Ziad123


yo stone hows it going 

how long should i stick to 3 day full body?

a 3 day fullbody will work for a looong time.  Just keep upping your strength its not going to stall anytime soon.  Until you are so developed that you need to start periodizing or specializing, there's really no need to do anything else.  When your numbers start getting really high, say 2x bodyweight squat, 1.5x bw bench, 2.5x bw deadlift, you may need to start changing up your workouts to specialize in weak areas.  Just keep getting stronger. 

and what about losing belly fat? i barely have fat anywhere else, but my stomach has gained a lil fat

Working for the time when I look at myself in the mirror and say "Damn, this is what I always wanted to be"

I was going to ask you - How long do you normally take in carbs for on keto? I've been keeping it to one 18 hour phase a week but know that some will spread it up to around 30 hours + . I know it's a case of what works for you doesn't work for everyone but in your experience what would you recommend?

''If one is after quick results one never learns an art.''

Erich Fromm

RollingStone


I dont think Ive really mentioned yet what Ive been doing for the past few weeks.  Ive put my squatting on maintenance for a while and Im working on speed-strength and explosiveness.  Trying to periodize.  Im gonna go until around christmas with plyometrics, olympic lifts, and dynamic effort work to try and get quicker.  I wanna get my sprint faster and vertical up while losing some weight.  My carb ups are alot lighter and Im down to around 210 but I'm aiming for 205.  Its really hard though cause my body fat is already back to super low, about as ripped as I was in the summer.

Around christmas when Im back home Im gonna switch back to upping my squat again, I'm thinking about using a TKD during that time but I haven't decided for sure.  My atg squat is about 385 atm.  I want it to be just over 2x my bw so my guess is the TKD will have me around 210 after coming from 205.  Hopefully Ill be atg squatting 420-440 before I go back to school for 2nd semester.

just an update on the game plan.

Hey 385 ATG is nothing to be ashamed of. I know youll achieve your goal, especially if your working on explosiveness

Height = 5'9
11/01/09...11/12/09...06/19/10
Weight = 184...186...195   
B.Squat = 315...365...435
Deadlift = 385...405...455
Cleans = 155...175...275
Bench = 245...255...335

AdamScott


I was going to ask you - How long do you normally take in carbs for on keto? I've been keeping it to one 18 hour phase a week but know that some will spread it up to around 30 hours + . I know it's a case of what works for you doesn't work for everyone but in your experience what would you recommend?

it depends what my goals are.  In my experience a two day carbload is a steady way to bulk up.  Lately though Ive been trying to lose some weight so my carbloads last only around 8 hours.  The two day carb up with creatine loading is super anabolic IMO as you can get up to 150% glycogen supercompensation which is more than you can get with a regular carb diet.

So to me 2 day carb load = slow but effective bulk
1 day or less = cut

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Ziad123




and what about losing belly fat? i barely have fat anywhere else, but my stomach has gained a lil fat

eh, thats what happens when you bulk.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Looking a bit bigger, more filled out.

Red PittBull's Log.

Lookin' good, Houston! 

Really impressive man, very jealous...haha

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

holy **** RS you're WAY bigger than your siggy makes you out to be, why dont you post one of them up there??? super jealous, you make me want to go workout right now even though i'm still sore!

what weight are you?

first day with no buds, 11/17, need a new job. 1 down 13 to go.

my guess is around 215 but I dont have a scale right now.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.