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:
Squat and or deadlift variations ramping up to 3-5set max (earlier sets are light and take place of dynamic work)
Unilateral Movement 3x6-12
Re Upper 3xmax (usually pulling exercise)
Posterior Chain/Grip Superset 3-4x6-12
Friday ME Upper
Pulling exercise ramping up to 3-5set max
Supplemental Exercise 2xmax
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
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.
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.
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)
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!!
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
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.
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.
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.
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.
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.
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.
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
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.
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.