First some info.
19 years old.
5’8 maybe 5’9 i dont know.
Weight around 170 right now, compete collegiately in wrestling at 157. Going to school on the east coast that has a decent gym and at home I work out at 24hr fitness which is decent and the YMCA which is amazing. I follow Westside for four days of the week. DE upper and lower, ME upper and lower. In the middle of the week I also do an OL/power day.
Squat 385 double off a parallel box
Deadlift 335 without chalk or straps. 385 with straps(stopped using straps completely on my deadlift.
Push press 195 single
powerclean 195 double
front squat 225
My typical week.
ME squat day.
Ill qork up to my max and then at that weight perform 3-6 sets of doubles and singles.
Ill then do speed deadlifts. Ill do six singles after warming up.
Some grip training and ab stability.
Tuesdays I do my DE bench day.
Ill do 7 sets of three at 165-185 depending how good my bar speed is that day.
Heavy tricep work consisting of rack presses or board presses. Normally at or above my 3rm of my bench.
Then I do my heavy lat work. (BOR’s, heavy dumbell rows, pulldowns)
Wednesdays is my Ol/ power day.
I start with powercleans and work my way up to my max and perform three sets at that weight.
Then I move on to my front squat. I try to do 5 sets of heavy triples at this weight.
Then my push press where I increase in weight from 135 to my max.
I finish up with snatch doubles and for my ab stability I normally do overhead squats.
Thursdays is my DE squat day.
I either work at 315 with triples or I will work up to 265 or 275 with light bands. Normally on this day I use a slightly lower than parallel box.
I work the posterior chain with either heavy good mornings or RDL’s/Stiff leg deadlifts.
Heavy weighted situps and static holds finish this day for me.
Fridays are my ME bench day.
Work up to my max single and do three sets at my max.
Then I do shoulder work with lateral raises or OHP.
This is normally my easiest day after my max work.
My goals are to stay with in 15 pounds of my wrestling weight while still improving. I have been on this altered westside template since early march and have seen good and steady gains. My maxs jumped in all lifts. I went up 75 pounds in the box squat, 40 pounds in the bench and 20 pounds in the deadlift.
My summer goals are to hit raw lifts in the big three at a 265 bench, 425 squat, and 375 deadlift. I have other smaller goals on other lifts.
My diet is pretty clean. I follow a modified zone diet. I eat lots of white meats with some reds mixed in. A lot of good fats and solid carbs(veggies, fruits, potatos). I’m a little soft at around 12 percent right now. At preseason certs I will most likely be at or around 9 percent and weigh around 165. It will be an easy drop to 157…