T Nation

Road To National Title


#1

Any support and/or help is appreciated.. because Im a beginner, and by beginner I mean 10-15 workouts under my belt

Im a wrestler whos main goal is to get stronger and more explosive, who also is trying to stay relatively light(hate cutting weight). Im on a super modified WS4SB and I hope the program is still effective because I did change alot of things but I think I still have the most important points of the orginal in my modified program. I squeezed the four day template into two workouts because thats all I have. Well here is the program. Note: heavy emphasis on pulling

Monday ME Lower/De Lower/Re Upper:

  1. Squat and or deadlift variations ramping up to 3-5set max (earlier sets are light and take place of dynamic work)

  2. Unilateral Movement 3x6-12

  3. Re Upper 3xmax (usually pulling exercise)

  4. Posterior Chain/Grip Superset 3-4x6-12

Friday ME Upper

  1. Pulling exercise ramping up to 3-5set max

  2. Supplemental Exercise 2xmax

  3. Bench supersetted with trap and random upperback exercise (usually 6 sets of bench and 3 sets of traps and 3 sets of said random upperback exercise

  4. Posterior Chain/ Grip Superset

Stats:

Age: 17
Experience: 0
Weight: 80kg
Bench: 190
Front squat: 225
Strict wide Pullups: 9
Deadlift: Don't know yet


#2

ME Upper

Warm Up
-5min bike ride to gym
-5 turkish getups each side 20lbs
-1x10 YTW

1.ME Lift
Pullups
1x5 BW
1x3x20
1x3x30
1x3x35
.999x3x40 (no idea why, Ive done a 45 triple before)
.999x3x35 (15sec negative)

2.Supplemental Lift
Wide Grip lat pulldowns
1x21
1x17
Weight wasn’t listed on machine

3.a)Bench
1x20 bar
1x8x95
1x7x115
1x5x135
1x5x155
1x5x175 (Stopped on 3rep because my spotter was an idiot)

3.b) 5sets of shrugs, weight isn’t listed on machines

4.Plate pinch
2 thick 25’s 10-15 secs for 3 sets

4.b) Did some high rep posterior chain exercises on swiss ball because i was really sore

Note: Need to stay focused through the whole workout when school starts next week, to get it done quicker. Also need to pick up intensity.


#3

ME Lower/DE Lower/RE Upper

Warm Up
-5min bike ride to gym
-3min on stationary bike
-10 turkish getups
-10 goblet squats
(no specfic warm up that I follow, just keep moving till I sweat)

1.DE/ME Lower
Front Squat(ass to grass)
5xBW
5x45
5x65
5x85 (should of stopped here for DE, everything after this point was slower than I would of liked)
5x95
5x105
5x155 (too big of a jump, only two heavy sets)
5x195 (last one was kind of tough, but should of added a set)
Threw 4 sets of biceps in there

2.Unilaterial Lift
Bulgarian Split Squats
3x8x45 (this exercise is SOOO TOUGH!!)

3.RE Upper
Lat Pulldowns (machines don’t have weights listed)
1x16
1x9
1x7
32 total

4.Posterior Chain/Grip Superset
a) Pullthroughs
3x12 (weight not listed, I love this exercise but i max out the machine and they still weren’t really tough)
b) Plate Pinch
2 25’s for 3 sets of 25,18, and 20secs

Notes: This workout took way to long, school starts tomorrow, got to pick up the pace.


#4

ME UPPER

Warm Up
-no biking because I workout at school, afterschool
-20 pushups
-YTW 12
-Rows 25lbs
-weight around head thingy

1.ME UPPER
Wide Grip Pullups
5xBW
5x15
3x25
3x30
3x35
3x40
2.5x45

2.Supplemental Exercise
Seated Rope Straight Arm Lat Pulldowns
18x85
15x85
-don’t really like this workout, barely feel it in my lats

3.a)Bench
10xbar
7x115
7x135
5x165
3.5x175

b)Face Pulls
12x75
12x75
12x95
-first time doing these, need to up the weight, not certain of technique but I confident im doing it right

4.Hip Extensions/Grip Superset
a)GHR
3x12xBW

b)Hex Holds
3x30secsx20lbs

Notes: AGAIN!! It took two freaking hours. I know its an excuse but it was my first time working out at school and I wasn’t prepared to deal with others communicating with me. NEED AN IPOD!! Through in some deadlift technique at the end, my butt was kind of high but seemed okay. My next rotation might be Zerchers, but Deads will follow it.


#5

DE/ME LOWER/RE UPPER

Warm Up
-fooled around with the rope for 2-3mins
-Joe Defrancos Agile 8, but I skipped the first 3

1.DE LOWER
Spilt Squat Jumps
6x3xBW

2.ME LOWER
Front Squat
1x5x135
1x5x155
1x5x185
1x5x195
1x1x200 (weight slipped in zercher coming up on my 2nd rep, this is how I hurt my back for 4 weeks in early augest) (also pretty pissed at myself, I was going to do zerchers but I postponed it so I could hit a PR)

3.Unilateral Exercise
Bulgarian Split Squat
3x8x80(+ROM)

4.RE UPPER
Inverted Row (1:30 rest)
1x21xBW
1x13xBW
1x10xBW
(didn’t use proper technique here)

5.Hip Extension/Grip Superset
GHR
(Did a few but stopped due to pain at the back of my knee, didn’t no if it was a bad thing and didn’t want to risk it)
Hex Holds
3x20secsx25lbs

Notes: Wasn’t happy with missing front squat PR but was really happy with my technique. I was going into and out of the hole with great speed and even though I had a narrower stance than normal, I went really, REALLY deep. Looking forward to trying to have a great workout friday!!


#6

You’re my hero.


#7

[quote]RebelSell wrote:
You’re my hero. [/quote]

Thanks alot, but me?!?! There are a ton of guys here lifting heavier than me. But thanks


#8

Im wrestling about 4 club practices a week now, and school practice starts in a month or so(3days a week). I have about 3 months until the big tournaments start rolling around, (provincals(states), nationals and canada cup) and that is when Im going to go into a inseason template. So I guess this is as good a time as any to start setting goals for the next 3 months.

Wide Grip Pullups-45 for a triple, want that to be 55 in 3 months
Front Squat-195 for 5, want that to be 225 for 5
Bench-170 for 5, want that to be 195 for 5

Some other goals:
HIT PR EVERY TRAINING SESSION ON ME MOVEMENT!!!
Training session always under 1:15
Eat as smart as possible, its not hard for me to avoid junk(barely eat the stuff), but I want to get at least 5 meals a day and A BIG BREAKFAST

BIGGEST THING!!!
Just try to lift like Im possessed, be a monster


#9

Warm Up
-YTWx12xBW
-around the world 10each wayx35
-Complex(dead, hang clean, front squat, push press, bentover row)x6xbar

ME UPPER
Wide Grip Pullups
5xBW
3x20
3x30
3x35
3x40
-barely got the last rep, I don’t know whats up with these, I push hard but the reps keep fluttering

Supplemental Excerise
DB Rows
22xeach armx50
20xeach armx50
-first time doing these, i kind of lost track and started doing them fast and kind of sloppy, need to get the most out of each rep

Bench
20 pushups
5x115
5x135
5x155
2x165
3x165
11x135
-couldn’t get a spotter so I didn’t want to risk PRing

Hip Extenstion/Grip Superset
Back Extensions
15xBW
12x45
12x45 5sec iso on last rep
12x45 10sec iso

Got some fat gripz and played around with weigthed hangs with dip belt, heavy DB holds, pull ups etc

Notes: Not the workout I wanted, the pullups are really pissing me off. Im going to switch all my excerises next week, hopefully that helps.


#10

1.RE UPPER
DB Rows
12x25
L24R25x45
L15R17x45
L15R15x45
-Did these as strict as possible, hence the drop off in weight and reps from last week
-Don’t like the excerise much, even when I do it strict I don’t feel the muscle working

2.Did some singal arm DB presses at 30lbs

Notes: I did this right after practice today, really convinient. Going to continue to do this on a regular basis.


#11

DE/ME LOWER

Warm Up
-2:00 rope, high intensity
-Some Goblets and Lunges
-Some mobility drills

DE Lower
Bulgarian Split Squat Jump
6x3xBW each leg

ME Lower
Zerchers
5x115
5x135
5x155
5x185
5x205
5x225 (came up slow but easy)
-first time doing these, I fucking love em. I get intimated before doing front squats for some reason, didn’t feel that way with these. Watch, Im going to smash this next week!!

Unilateral Lift
Bulgarian Split Squat
2x8x40(+ROM)
-really utilzed the extra ROM this time

Hip Extension/Grip Superset
Good Mornings
12xbar
10x95
8x115
8x135
-pretty easy, first time doing these, wanted to get the technique down
Grip
2x70lbs fat grip farmers walk
Fat grip pull ups
Fat grip deadlift

Notes: Good workout, Zerchers made my day. Done in 1:15 including warm up. Can’t wait for Friday, and for practice tomorrow.


#12

Im going to make Sunday a workout day. It makes my Monday lift shorter and more intense, which is important for me on leg days. It will include…

RE UPPER
-high rep pull, sometimes push excerise (maybe both??)

Beach Body Finisher
-CT had an article about how to add show muscle exercises into a training program. It’s exactly what I need.


#13

Warm Up
-3:00 rope, high intensity
-Complex 1x6 (dead, rdl, bentover row, power clean, front squat, back squat)
-YTW 10xBW

ME UPPER
Chin Ups
3xBW
3x25
3x30
3x35
3x40
3x45
3x50
-strict form, shy of lockout though

Supplemental Excerise
Inverted Row
11xBW
8xBW
-strict form, dissapointing numbers though

Incline Bench
12xbar
5x95
5x115
5x125
5x130
5x135
5x140

Notes: Shorter training session today because its in the middle of two high intensity wrestling practices. Felt great all week, hopefully I can get some PR’s next week.


#14

RE UPPER
Bent Over Row
18x95
13x95
11x95
-good, strict form, really like this excerise, completly burns out my upper back

Notes: Wanted to start CT’s Beach Body Workout today, but i was drained after practiced. I got to wrestle for an 1:30hr with the best heavyweight in Canada!! Im actually surprised I did the bent over rows. Zerchers tomorrow!! Hopefully Im fully recovered and it goes as well as last week.


#15

Warm Up
-skipping 3:00
-lunges
-40lb goblets
-leg swings
-did some doubles on rope to warm up for my DE, hit a triple too

DE Lower
Split Squat Jumps
6x3
-feel like im getting a bit higher

ME Lower
Zerchers Supersetted with Dips
5x115
5x155
5x185
5x205
5x215
5x225
5x235 PR
-first planned PR, feel real good about it, hopefully I can get 5x255 next week
Dips
3x12xBW
-easy, going to add weight and sets, maybe lower reps

Supplemental Excerise
RDL
8xbar
8x95
8x115
8x125
8x135
8x185
-first time doing these, gonna get someone to help check my technique
-used fat gripz for the first 5 sets

Notes: Okay workout, happy about the PR. Hopefully I can get 52.5-55 for a triple on chinups friday.


#16

Warm Up
-bike to gym
-Complex (dead, RDL, power clean, front squat, push press, back squat, bent over row) x7
-YTW 1x12,6,6

ME Upper
Chin ups
3xBW
3x25
3x30
3x35
3x40
3x45
3x50 (tough but good)
2.5x55
-felt so good after 3x50, i skipped 52.5 and failed at 55, dumb idea but whatever

Supplemental Lift
Lat Pulldown
16
12
-weight wasn’t listed

Incline Bench/ Trap Superset
15xbar/fat grip shrugs 3x20x55lbs
5x95
5x115
5x125
5x135
4x140
-i used a different incline bench today, could of been at a different angle, maybe thats why i missed the last rep

Hip Extension/Abs Superset
4x12x25lbs/4x12x45lbs

Notes: I didn’t waste any time today and the workout took 1:20. Im fine with it though. Still need an Ipod. Next week Im moving on to DB bench!! My schools DB’s only go up to 80’s I think and I can’t believe Im going to say this but I hope im weak enough to use them. I like how I organized todays workout, might have to start supersetting my ME back and chest to cut back on time soon though.


#17

Warm Up
-3:00 rope
-goblets
-lunges
-leg swings
-CNS activation, wideouts

DE Lower
Split Squat Jumps
6x3
-changing these next week, but I was getting soo high on these

ME Lower
Zerchers
5x135
5x155
5x185
5x205
5x225
5x235
5x245
5x255 20lbs PR!!
-went hard on these, absolutly murdered my core, was thinking about saying screw it and jumping to 285 but after last week chin up failure I dedcided not too. at least i learn from my mistakes

High Rep Ab/Hip Extension Superset

3x20 of defrancos ground based ab circuit/3x12 GHR
-fixed up my technique on the GHR and felt no pain at the back of my knees

Fat Grip Shrugs
3x65lbs

Notes: Great day!! So pumped about the PR on Zerchers. Next week is between box squats and deadlifts. Haven’t done either of them before so Im expecting to hit huge PRs over the 3 week period Im doing them. Seriously though, Ive been slacking on the assitance work, after reading Wendlers article on 5/3/1, Ive been medicore these excersises.


#18

I can tell you are very intense about getting stronger for the upcoming season. I wish you much luck btw. I have 6 years of wrestling under my belt, so I know what its like.

I’m looking over your workouts, and none of it is indicative of your primary goals.
You’re working on a semi mass building program, and yet you want to stay light.
Besides the jumping split squats, you have no other ‘explosive’ exercises.

Unnecessary muscle is going to hinder you. It’s gonna make the weight cut harder. And during the season, when you are already fucked up from regular practice, you wont have any time to lift.
What I mean is that you’re gonna end up losing all that unnecessary muscle anyway.

I agree that you should focus on explosiveness. But rather focusing on strength, look to encourage POWER from your workouts.

That rope pull is probably the best exercise you got on here.

I would try focusing on these movements/exercises

Hill sprints
power jukes
deadlifts
squats
sled drag
car/sled pulling
pistol squats
zercher squats
hang/power clean

and wtf is this
Bulgarian Split Squat Jump
6x3xBW each leg


#19

[quote]RiVaL6 wrote:
I can tell you are very intense about getting stronger for the upcoming season. I wish you much luck btw. I have 6 years of wrestling under my belt, so I know what its like.

I’m looking over your workouts, and none of it is indicative of your primary goals.
You’re working on a semi mass building program, and yet you want to stay light.
Besides the jumping split squats, you have no other ‘explosive’ exercises.

Unnecessary muscle is going to hinder you. It’s gonna make the weight cut harder. And during the season, when you are already fucked up from regular practice, you wont have any time to lift.
What I mean is that you’re gonna end up losing all that unnecessary muscle anyway.

I agree that you should focus on explosiveness. But rather focusing on strength, look to encourage POWER from your workouts.

That rope pull is probably the best exercise you got on here.

I would try focusing on these movements/exercises

Hill sprints
power jukes
deadlifts
squats
sled drag
car/sled pulling
pistol squats
zercher squats
hang/power clean

and wtf is this
Bulgarian Split Squat Jump
6x3xBW each leg

[/quote]

I have no idea how to format my reps and sets, so I always go sets, reps, weight.

I was specfic with my goals but they’ve changed a bit. I want to get very strong and according to what I’ve read, a bigger muscle is more likely to become a strong muscle. When I said I don’t want to get bigger, I was a bit too strict with that because I can afford gaining a bit of mass, (I was the smallest out of the top guys last year) and I like where my weights sitting at right now.

All my big lower body movements are on rotation, so next week will be box squats and the next cycle will be deadlifts.

As for the power movements, cleans take a while to learn. I practice them about once a week and as soon as Im comfortable with them ill add them in, because I know how important they are.

I can’t do any of that underground strength stuff either, it’s just not really avalible. The only time I can fit it in is saturday and my coach wants me to have one day a week off from training.

Also I don’t really have an inseason. Im always going to be wrestling the same amount of practices, because I don’t wrestle at my school, I just coach. The only difference “inseason” and “offseason” is the tournaments and I’ll be doing conditioning on my own time.

I think after the season ends, Im going to change to a program involving more power movements. I started this program about a month ago and I hate changing things halfway through, I feel like Im not going anywhere doing half of one program and half of another.

I understand everything your saying, Im just not ready and/or don’t have the time to implement it all in my program.

Where’d you wrestle and why’d you stop?


#20

Warm Up
-wrestled with my friend in the hallway
-Complex

ME Upper
Med Ball Slams
2x5x5kgs
Chin Ups
3xBW
3x25
3x30
3x35
3x40
3x45
2.5x50
-I wanted 52.5 today but I knew I wasn’t going to get it, didn’t feel pumped to train. I have to start following autoregulation more carefully now.

Supplememtal Excerise
Inverted Rows
15xBW
12xBW

Close Grip Bench
12xbar
5x65
5x95
5x115
5x125
5x135
5x140
-had real good technique on these, pushed hard but hopefully get a big jump in weight next week

Supplemental Excerise
Dips
2x10xBW
-didn’t push hard on these, need to up the intensity

45 Degree Back Raises/ Weighted Abs/ Grip Triset
20xBW/20xBW
12x45/12x25/12secx80(fat grips)
12x45/12x25/15secx80
12x45/12x35/20secx80
-all easy, except for grip

Notes: Lack of sleep really affected my workout. Its been a problem that I need to fix. Didn’t rush through the workout today and it took 1:25.