Life of a Teenager

9/23/18
Explosive day with brother (scaled for him)
Cleans; sets of 3@ 95 lbs // sandbag carry/picks or sprints

Also cobbled together an 80 lb sandbag; 2 40 lb bags of sand in 2 empty rice sacks
@flipcollar how would you recommend using a sandbag in training?

9/24/18
5x5 OHP @ 65 lbs w 60 sec rest
5x3 Chins
15+10+5 pushups

*I actually felt my right lat working on pullups. Not sure why though; maybe because I havenā€™t done them in a while
Also I need to do more pushups.

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Iā€™m glad you had fun dude!!

This is actually a smart move, and I wish I had tried it. Most people have no idea what the fuck is going on as a freshman in high school (or college tbh), but putting yourself out there is a great thing to get comfortable with. Youā€™ll be really glad you did that, some day. Not everyone scores on the night of a dance. Iā€™d go so far as to say that most people donā€™t. Itā€™s really not a big deal, Iā€™m just happy that you had a good time!!

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carries. maybe 2-4 runs every time you train with it. you could do runs for max distance (no drops), and max speed for 50-80 feet. For the max distance carries, youā€™d stay at fewer sets, like 2. For the sprints, 4ish runs per session is fine. You could do this 1-2 times a week if you want, alternating betweeen distance and speed days.

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First preseason wrestling practice today. Thought Iā€™d be ok; nope. Fucking gassed
Also, the kid that kept pinning me that I thought was like 160 was actually 205

*Edit- having 89.17 and 89.47 as grades is really annoying

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Havenā€™t checked in on your log in a while, awesome to see you wrestling! Itā€™s a bad-ass sport, best of luck.

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Template Iā€™m dicking around with

Push
Chest: one arm DB floor press
Shoulders: BTN, lateral partials
Tris: barbell kickback, partial

Pull:
Rear delts: partials, hip huggers
Lats: pullups, one arm row
Traps: front squat shrug, zercher scapular retractions
Bis: DB hammer curl, cheat curl

Legs:
Quads: front squats, sissy squats
Hams: stability ball leg curl, SLDL

Insert/Extract:
Complexes
50 burpees + c&j
21-15-9

Insert
Jumps / accelerations
Cleans / burpees
Suitcase hold / deader dead bug

Main
DB row / grinding twist

Yeah Iā€™ll need it :rofl:; thanks
Howā€™s life going for you?

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Busy now that school has started up, but pretty good man. Chasing a 465 deadlift right now.

good to hear

one dayā€¦ one day

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Legs / condition / Push / condition / Pull / Spec

Legs
Insert
21-15-9 cleans @ 95, pullups AFAP
Main
Front squat: 8-12 reps + 50% set
Sissy squats: DC rest pause

Extract
Quad Blast x 1

Push
Insert
Quad blast
Main
One arm db floor press: 3/50
Lateral Raise: 25+15+10 +15+25
Front plate raise: 100 reps, RP
Barbell kickback: DC RP

Pull
Insert
Plyo Pushups 20 sec + 21-15-9 burpees / thrusters @95
Main
Pullups: DC rest pause
Olympic pulls
Extract:

Legs
Badass deadlift
Front Squat 5x5 @ 60%; max acceleration

Push

BTN Press: 3x8 +

Pull

9/16
15-9 pullups / clean pulls @95 in 4.32
2 rounds quad blast / too light Stiff legged deads or sliding leg curls

need to start being more consistent

Been wrestling 2x/week, real season starts the 5th
havenā€™t been lifting much though

Also think I tweaked my calf at practice ā€¦

10/31
AM
Snatch combo- (1+1+1)x2x4 SGDL, SGHP, Snatch @ 75 lbs

Notes- I suck at snatching

PM
Back Squat 2x5 @ 105 lbs, 2x5@115 lbs
Push Press 2x5 @ 75 lbs, (Strict) 2x5 @ 75 lbs
L sit 1 set

Notes- I somehow forgot how to push press for reps. The first rep is clean, the lowering- not so much
Squats felt decent for not having done them in a while. Decent pop @ 105, still smooth @ 115

11/1
Power clean + Clean DL- 4x(5+5) @ 95 lbs
Clean pull- 3x10,8,6 @ 125,145,165 lbs

11/2
Straight arm db row 1x5 (activation)
DB Row- 2x12
Snatch regression 4x(5+5) @ 65 lbs

Notes- db row was too light, still suck at snatching

11/5
AM
Front squat- 2x95, 2x105
Moved decently

PM
First wrestling practice
Damn Iā€™m out of shape. Also a rude awakening that I can no longer rely on sheer strength

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11/6
Wrestling practice day 2
Still out of shape. Worked on post to double leg, hand fighting and breaking the bottom guy down

Squats- 8x3 @ 105, explosive AP
In between: neck/abs
100 lunges,
25+15+10 (and back up) cross body hammer, hammer, curls

11/7
Wrestling practice day 3
Easier practice (or Iā€™m just getting used to it), reviewed hand fighting/ā€˜footballā€™ snaping to break down an opponent, double leg and power steal takedowns

First week of wrestling done
Learned double leg, high crotch, collar steal
A little bit of top/bottom guy work, double leg/high c defense

Iā€™m not really that good at finishing doubles/high cs
First meet next Tuesday

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