RollingStone's Journal

Monday

second day of this new routine...high volume that will hopefully burn me out in a few weeks

Incline Bench
301   30 sec
10x115
10x125
6x135

Squat
warmup
20x195

Flat Bench
301   30 sec
10x145
10x155
8x165

Tri OH Ext.
301  dropset
12x50lb
5x40lb
6x30lb

Pullup
301  45s-1min
10
5
Chinup
301  45s-1min
5
20 sec. hold pre exhaust for bi curls

Barbell Curls
301  30 sec.
8x75
6x75
8x75

was supposed to get some arnold press in there...didnt happen but shoulders will get a beating on wednesday so yea. 

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wednesday

OH BB Press
301   30 sec
warmup
10x95
10x105
8x105
8x95

Power Cleans
5x135
5x155
5x175

Pullups
10
5
Chin ups
5 &static hold

Barbell curls
8x75
10x75 wide grip
8 x75

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday  

Flat Bench
301   1-2 min.
warmup
6x175
6x185
6x195
6x205
3x215

Speed Squat
7x135
7x155
7x185
7x205

Close Grip Bench
(20) 0 (30)
static hold  pre-exhaust for tris

Tri OH X
301  30 sec
6x40lb dropped to 5x35lb
12x35lb
11x35lb

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

saturday

OH BB Press
301   1 min.
warmup
6x120
6x130
6x140
didnt go farther had no spotter

BO BB Rows
301   30sec.
12x135
10x145
8x155
6x155
static hold for 40 sec pre exhaust for bis

Barbell Curls
301  dropset
10x70
6x60
7x50
6x40

static hold dip pre exhaust for tris

DB Tri OH X
301   dropset
12x45
7x35
8x25

Deadlift
101  3 min.
5x135
5x225
5x275
5x295
5x315

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

Incline Bench
301   30 sec
10x115
10x125
10x135

Squat
warmup
20x200

Flat Bench
301   30 sec
10x135
10x145

Tri OH Ext.
301  dropset
12x50lb
5x40lb
5x30lb

Pullup
301  45s-1min
11
5
Chinup
301  45s-1min
5
5
20 sec. hold pre exhaust for bi curls

Barbell Curls wide grip
301  dropset
6x75
4x65
5x55
6x45

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wednesday

Military Press
301    1-2 min.
115x6
125x6
135x6
145x6

Power Cleans
2-3 min.
135x5
155x5
165x5
185x3

Pullups
11
5
 
Chinups
6
5

Barbell Curls
301   dropset
75x?
65x?
55x?
45x?
its saturday now...i really cant remember how many reps i did...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday

Flat Bench
warmup
5x195
5x195
5x205
5x215
5x225

Squat
warmup
5x225
5x235
5x245
5x255
5x265

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday

solid workout
im going to start eliminating the majority if not all of my isolation work...not only are my arms not growing and the exercises are annoying but im not doing heavy squats nd deadlifts as much as id like lately so i will be focusing more on them and less on isolating my arms.

Military Bench
warmup
301   2 min.
5x115
5x125
5x135
5x145
5x155

ATG Squat
2013ish    2-3min.
warmup
5x230
5x240
5x250
5x260
3x270  2 barely assisted

Snatch Deadlift
101   2-3min.
warmup
5x225
5x245
5x255

Deadlift
101   2-3 min.
5x295
5x315

One arm DB row
301   1min.
10x50lb
10x50
10x50
10x50





So heres the routine now...It hasnt changed a ton but i took out isolation work and pretty much added more volume to heavy compound work.

Monday
flat bench 5x5
incline bench 5x5
pullup x4
chinup x3
Deadlift 5x5
Squat 5x5

Wednesday
Power Clean 4x5
Military Bench 5x5
Pullup x4
Chinup x3
Snatch Deadlift 3x5
Deadlift 2x5

Thursday
Jump Squat 4x7
Bench 4x10
Incline DB bench 4x10

Saturday
Military Bench 5x10
Squat 5x5
Snatch Deadlift 3x5
Deadlift 2x5
One arm DB row 5x10

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

some measurements i took today

R bi   14 3/4"
L bi   14 3/4"
Chest   43 1/2"
Shoulders   50"
R Calf   16 1/8"
L Calf   16 2/8"
R thigh   25 3/8"
L thigh   25"

gay...even my calves grew more than my arms...3 months and only a 1/8" impovement on the arms...everything else seems to have grown a little though...

i guess genetically i jus cant have big arms...

6 ft. 200lbs nd...sub 15" arms...i feel like shooting someone...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

sunday

plyos

depth jumps
3x8 off 16" box

box might be a little short

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

monday

squat
warmup
5x235
5x245
5x255
5x265
5x275, 2 slight assit

i know i couldve at least got 4x275, it felt like i should have

bench
101   3 min.
warmup
5x185
5x195
5x205
5x215
3x225

pullup  tried not to go to failure on early sets to save some
201   1 min.
8
7
6 to failure
5 failure +2negatives

T-bar rows
301   45sec
10x90lb on end
10x90
10x90
10x90

One arm DB row
10x40lb. each arm

[img=http://img512.imageshack.us/img512/2224/1002133ds0.th.jpg]
[img=http://img177.imageshack.us/img177/2922/1002135mv3.th.jpg]
[img=http://img254.imageshack.us/img254/4021/1002136nq9.th.jpg]
[img=http://img167.imageshack.us/img167/8890/1002137gc8.th.jpg]
[img=http://img141.imageshack.us/img141/9287/1002138nc6.th.jpg]
[img=http://img167.imageshack.us/img167/4061/100213623ry8.th.jpg]

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

CUTTING UP!

ive decided im playing wide receiver again this year and its not that im not fast already cause im fast as hell but i really dont need this little layer of fat for my position or for this summer

Last time i tried cutting i got really frustrated but i think i have a better idea of what im doin this time (not starving myself)

Anyway i started at 208lbs midday so im guessing mornign weight was like 204ish and a 35 inch waist...

Now im at 201 midday wit a 33 6/8 inch waste and my abs are more defined than before from water loss.

I plan to be dieting for 6-8 weeks and want to lose about 8 lbs. nd get to around 7 % body fat.  When i finish at the end of June i will bulk really clean all summer until the season starts where i wanna be about 198-202 at 7%

Thats guessing that if i lose 8lbs ill be around 196 and then gain maybe 2-6 lbs of muscle in (6 would be nice) july nd august.

Im doin a good bit of cardio nd taking alot of bcaas while im doing them and during my workouts.

I wanna get my calories a little above 3k.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday

Im gonna be doing 5x5 to try and maintain as much strenght as i can during this cut but it seems i already lost alot?

Deadlift
warmup
5x295
5x295
5x295
5x295
5x295

T-bar Rows
5x125 (not including bar cause idk how much of it im liftin lol)
5x150
5x160
5x165
5x170

Barbell Curl
5x100

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Sunday

cardio

20 min basketball

went downstairs and made a ladder out of masking tape on my basement floor and did ladder drills for about 10 minutes, pretty excited about that lol.

waste is down to 32 3/4"

arm size is about the same somehow...idk how this happened i lost like 3" on the waist in 3 days...i mean water weight i guess but ida thought my arms wouldve gotten at least an eighth or more smaller.

i will edit nd post a current picture

nothing is pumped up this is just me after some cardio

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

nice

monday

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

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

cardio

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wednesday

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

Power Clean
5x155
1x195
1x205

Deadlift
5x315
5x335
5x335
5x335
5x335

Pullup wide grip
6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

THURSDAY

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

Speed Squat
7x135
7x155
7x185
7x195

Tri OH X
6x70lb
6x70lb

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.