RollingStone's Journal

monday

bench
warmup
5x225
5x220
5x225
5x225
3x225

Squat atg
warmup
5x225
5x245
5x265
5x265
4x275

cardio

18 yo
6'0" 208 lbs.
bulking

Wednesday

Military Press
warmup
5x155
5x155
5x165
5x155
5x155

Power Clean
5x155
1x195
1x205

Deadlift
5x315
5x335
5x335
5x335
5x335

Pullup wide grip
6

18 yo
6'0" 208 lbs.
bulking

THURSDAY

Flat Bench
warmup
5x225
5x225
5x225
5x225
4x225

Speed Squat
7x135
7x155
7x185
7x195

Tri OH X
6x70lb
6x70lb

18 yo
6'0" 208 lbs.
bulking

SATURDAY

Deadlift
warmup
5x345
5x345
5x345

T-bar Rows
5x150
5x150
5x150
5x150
5x150

Wide Grip BB curl
5x106


ive decided not to log cardio because im just doing it every morning

18 yo
6'0" 208 lbs.
bulking

MONDAY

back squat atg
warmup
5x275
5x275
5x275
3x275
4x275

flat bench
warmup
5x225

incline bench
5x185
5x205

weaker on bench stronger on squats...maybe the bench was because of using a heavier bar.  I did less sets than i planned though because i thought maybe i was overreaching already because im not eating as much food.  Well im happy about the squats.  A big goal of mine is to be repping in the 300s.

18 yo
6'0" 208 lbs.
bulking

SATURDAY

first slow day in a while im going to try to mix up hypertrophy and power days

Squat about 40s TUT
warmup
4x10x190

Flat Bench 25ish TUT
warmup
4x10x165

T-bar row
2x10x100
8x100
6x100

weighted decline crunch
10x25lb.

hypertrophy training SUCKS!

i went upstairs and almost puked then had a real hard time getting my pwo meal down.

18 yo
6'0" 208 lbs.
bulking

Monday
Bench 4x5------------210, 215, 220, 225, etc.
Squat 4x5------------260, 265, 270, 275
Calf Raise 4x5--------??
Deadlift 12,10,8,8----275, 280, 285, 290
Pullup 12,10,8,8
BB Curl 12,10,8,8-----??
Tri OH X 12,10,8,8---??

Wednesday
Power Clean 4x5
Deadlift 4x5--------330, 335, 340, 345
T-bar Row 4x5-----??
Weighted Crunch 4x10

Thursday
Speed Squat 4x7
Incline Bench 12,10,8,8
Calf Raise 12,10,8,8
Lateral Raise 12,10,8,8

Saturday
Squat 12,10,8,8---------185, 190, 195, 200
Flat Bench 12,10,8,8----150, 155, 160, 165
T-bar Row 12,10,8,8-----90, 95, 100, 105
Weighted Decline Crunch 3x10
BB Curl 12,10,8,8--------??
Tri OH X 12,10,8,8------??

pyramin down rest periods <1 minute
4x5 rest times >2minutes

18 yo
6'0" 208 lbs.
bulking

Just wondering about the speed squat... How do you do it, and why 4x7?

From what I know, speed sets are usually done with low reps. Something like 10x2 or 10x3 with short rests, trying to accelerate the weight as much as possible.

ORIGINAL: coldfire

Just wondering about the speed squat... How do you do it, and why 4x7?

From what I know, speed sets are usually done with low reps. Something like 10x2 or 10x3 with short rests, trying to accelerate the weight as much as possible.

i dont consider it optimal either.  I hate them. Its the only exercise that our coaches moniter us doing.  They call out "down" and "up" leaving us down at the bottom of the rep just holding it there for a second or two - not really what you should be doing for a power movement.  I really cant get out of these.

dont get me wrong id probably be doing them anyway but the set would be alot shorter and i would def not hold it at the bottom.

18 yo
6'0" 208 lbs.
bulking

ORIGINAL: RollingStone

ORIGINAL: coldfire

Just wondering about the speed squat... How do you do it, and why 4x7?

From what I know, speed sets are usually done with low reps. Something like 10x2 or 10x3 with short rests, trying to accelerate the weight as much as possible.

i dont consider it optimal either. I hate them. Its the only exercise that our coaches moniter us doing. They call out "down" and "up" leaving us down at the bottom of the rep just holding it there for a second or two - not really what you should be doing for a power movement. I really cant get out of these.

dont get me wrong id probably be doing them anyway but the set would be alot shorter and i would def not hold it at the bottom.

Makes sense now

I don't think there is a problem holding at the bottom as long as you learn how to accelerate. My problem is the rep scheme.
Have you tried asking the reasons for this type of training?

ORIGINAL: coldfire

ORIGINAL: RollingStone

ORIGINAL: coldfire

Just wondering about the speed squat... How do you do it, and why 4x7?

From what I know, speed sets are usually done with low reps. Something like 10x2 or 10x3 with short rests, trying to accelerate the weight as much as possible.

i dont consider it optimal either. I hate them. Its the only exercise that our coaches moniter us doing. They call out "down" and "up" leaving us down at the bottom of the rep just holding it there for a second or two - not really what you should be doing for a power movement. I really cant get out of these.

dont get me wrong id probably be doing them anyway but the set would be alot shorter and i would def not hold it at the bottom.

Makes sense now

I don't think there is a problem holding at the bottom as long as you learn how to accelerate. My problem is the rep scheme.
Have you tried asking the reasons for this type of training?

ive argued with them about our routine many times.  They wont give me answers, theyll just say how our QB coach took a PT course and so he obviously knows what hes talking about and im just a dumb player.

The thing about holding it at the bottom...Seems to me that is a waste of atp and reduces the elastic force that you could use to accelerate upwards.  Like when you do depth jumps, its touch and go, you want your feet on the ground the least possible amount of time.

18 yo
6'0" 208 lbs.
bulking

ORIGINAL: RollingStone

ORIGINAL: coldfire

ORIGINAL: RollingStone

ORIGINAL: coldfire

Just wondering about the speed squat... How do you do it, and why 4x7?

From what I know, speed sets are usually done with low reps. Something like 10x2 or 10x3 with short rests, trying to accelerate the weight as much as possible.

i dont consider it optimal either. I hate them. Its the only exercise that our coaches moniter us doing. They call out "down" and "up" leaving us down at the bottom of the rep just holding it there for a second or two - not really what you should be doing for a power movement. I really cant get out of these.

dont get me wrong id probably be doing them anyway but the set would be alot shorter and i would def not hold it at the bottom.

Makes sense now

I don't think there is a problem holding at the bottom as long as you learn how to accelerate. My problem is the rep scheme.
Have you tried asking the reasons for this type of training?

ive argued with them about our routine many times. They wont give me answers, theyll just say how our QB coach took a PT course and so he obviously knows what hes talking about and im just a dumb player.

The thing about holding it at the bottom...Seems to me that is a waste of atp and reduces the elastic force that you could use to accelerate upwards. Like when you do depth jumps, its touch and go, you want your feet on the ground the least possible amount of time.

True, the point of holding at the bottom is losing the stretch reflex which makes it much harder. Think of box squats - same principle.

Mini camp for football so i had to work out at home afterward. No spotters and screw on dumbells so i didnt do heavy squats or Tri OH extensions.

bench
warmup
4x5x210

deadlift  50s rests
9x275
6x275
7x245
6x225

T-bar Row  50s
10x90
8x90
6x90
6x90

BB Curl  50s
9x70
6x70
5x70
5x70

18 yo
6'0" 208 lbs.
bulking

condensed wed nd thurs

THURS

deadlift
warmup
6x330
5x330
4x330
3x330
2x330

T-bar Row 50s rest
12x92.5
10x92.5
8x92.5
8x92.5

Flat Bench 45s rests
warmup
12x155
10x155
8x155
8x155

18 yo
6'0" 208 lbs.
bulking

SATURDAY

Squat <1min
warmup
12x195
8x195
8x195
8x195

flat bench <1min
warmup
12x160
10x160
8x160
8x160

T-bar Row <1min
12x95
8x95
6x95
8x90

BB Curl <1min
8x70
5x70

18 yo
6'0" 208 lbs.
bulking