GGS Spotlight: Roc


Name: Roc
Age: 30
Location: Tampa, FL

What does it mean to be part of the GGS Community? 
Being a person gone strong for me means being on a journey of self-mastery of one’s mind and body connection.

How long have you been strength training, and how did you get started?
I’ve been strength training for three years now. I was playing on a tackle football team four years ago and — after I got a concussion — I wanted to challenge myself in a different way, without playing a contact sport, and rely on myself in a sense.

I turned to strength training with the mindset that I wanted to exercise my brain by learning as much as I could through strength training.

What does your typical workout look like?
My training now looks different from when I was powerlifting and training for a meet. Currently, I am focused on strength training at least four times a week with alternating upper body and lower body days as well as incorporating more cardio (walking, sprints, or the stair master). I do each exercise for three or four sets depending on the week, and I’m focused on muscular endurance through compound movements, supersets, and higher repetition.

An example of a training day would be working my chest and triceps one day and my back, biceps, and shoulders another upper body day. Some exercises I enjoy for upper body are flat bench, tricep dips, wide-grip lateral pulls, dumbbell shoulder exercises, bicep curls, push-ups. On lower body days I enjoy good mornings, weighted plyometric box step ups, goblet squats, calf raises, and Romanian deadlifts. I usually alternate between legs press and squats depending on the week.

I like to incorporate bodyweight exercises in my training because it keeps me agile and increases my mobility.

An upper body workout for me looks like:

  • Barbell bench press, 4 x 15
  • Dips for chest, 4 x 10-12
  • Cable fly (variations to work lower, middle, and upper chest), 4 x 10-12
  • Dumbbell bicep curls, 4 x 10-12
  • Push-ups, 4 x 25
  • Pull-ups, 4 x 6-8

Favorite lift: 
The barbell flat bench and any row variation are in my top for favorites.

Most memorable PR:
380-pound deadlift

Top 5 songs on your training playlist: 

  • DNA, Kendrick Lamar
  • Turn Around, Konshens
  • Hypnotized, Tory Lanez
  • Neva Eva, Trillville ft. Lil’ Scrappy & Lil Jon
  • Glow Up, Meek Mill

Top 3 things you must have at the gym or in your gym bag:

  • Headphones
  • A pair of Chuck Taylors
  • A pair of mid-length black socks

Do you prefer to train alone or with others? Why?
It depends. I appreciate the personal connections and community that is developed with training with a group. When I was powerlifting with the Strong Life Tampa Bay Team, I loved it! The knowledge and experiences shared from coaches assisted in my physical and mental strength.

I also enjoy the solitude of training alone. I learned about self-reliance at a young age and I think this skill empowers me to encourage myself and others when I do train in a group. When I train alone my sessions are quicker and there’s less socializing so time and mental energy go into my decision to train as a group or alone.