I’v been a lurker for awhile now, I figure I oughta post.
I’m 17 years old, and I’m striving to be the Canadian freestyle wrestling champ of 2k7.
This is prewrestling season so i’m concentraing on strength training right now.
I am 180 pounds right now - 5’9, I think 14% body fat (last time i checked a couple months ago).
I don’t bench period, although last week out of curiosty I tested max and got 205.(freeweight with spotter of course 1X4)
Anyways heres my current routine. I try and do this 4 days a week.
Morning routine (roughly 35-40 minutes)
4X4 lat pull downs (3/4 of all the things in the machine)
4X4 pec flys (I use all the block thingies in the machine)
4X4 leg extention (same thing as above)
12X3 Leg press (same thing as above, this routine cause i have a bit of a musccle imbalance, my quads need to be bigger in comparison to my hammys)
Neck bridges upon neck bridges
25X4 ab twists with a 12 pound medicine ball in each arm
4X4 snatches (a 45 pounder per arm, freeweight)
(normally 60-70 minutes)
4X4 Clean and split jerk 115 pounds (and no dropping wieght bar)
4X4 Dead lifts 225 pounds
4X4 Pull ups
20X3 wieghted crunches
12X3 each arm 45lb’rs hammer curls
4X4 squat machine (no spotter) 225-250 pounds
4X4 rows (machine, whole stack)
4X4 Shoulder press (machine, whole stack)
4X4 abductor flys (half stack, I do this for my gaurd for meh ju jitsu/judo)
Please critique away. BTW i lift in my schools gym, alone, so I normally don’t have a spotter, I have a friend whos a provincial olympic style lifter silver medalist coming in wednesday to help with my form, so i should be able to do way more wieght than what I’m doing. BTW, you guys are awesome!