squats build character

nice man. Working out is suppose to supplement and help your main sport. Now what you are doing wrestling, it will help you but wrestling kicks ass hardcore man.

When I used to wrestle and did a little football in HS; wrestling practice was like HELL week but it lasted the whole season. Keep it up man. Wrestling builds great character and test your willpower, determination, pain threshold, but also your sportsmanship. I should post a picture of a wrestler in HS last year that had NO arms or legs; he went like 27-1 and lost in state championship only. That shows a lot of heart. Winning is awesome but showing class and humility in defeat display characters!!!

Keep up the good work man.
 
4/19/09

CLOSE GRIP CHINS
5 explosive
3x5 @ +25
2x6 @+ 25
2x3 explosive

OVERHEAD DB PRESS
1x8 @ 45
5x6 @ 45

ate



4/20/09

WRESTLING PRACTICE

RAN 2 MILES

WRESTLING DRILLS FOR AN HOUR

LIFTED FOR 30 MINUTES:
ROWS
3X10 @ 95
DB ROWS
3X10 @ 55

STRAIGHT BAR BB CURLS
5X5 @ 95 i was spotted

DB SQUAT JUMPS
3X15 @ 20

WRIST CURLS
3X20

PWO: USUAL
 
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4/22/09

WRESTLING PRACTICE
JOGGED 1 LAP

DID 400 METER RUNS(1/4 mile....ran fast...these were challenging)
did 4 of these
400 meter dashes are challenging...we were racing eachother...so it tired us out a lot.

WRESTLING DRILLS FOR 45 MINUTES

ACTUAL WRESTLING ON AND OFF FOR 15-20 MINUTES

JUMPING JACKS
10-9-8-7-6-5
PUSHUPS
10-9-8-7-6-5-20
CRUNCHES
5-4-3-2-1

done. wrestled 3 people today. dominated.
i didnt go against the really good guys. i took on the guys with 1 year already under their belt.
this is my first month.

PWO: USUAL
 
FOR PEOPLE WHO HAVEN'T CAUGHT ON

THIS IS MY SCHEDULE NOW

MONDAY- WRESTLING. sometimes we lift.
TEUSDAY- SOME LIGHT/MEDIUM JOGGING OR SPORTS
WEDNESDAY- WRESTLING. sometimes we lift
THURSDAY- SQUATS/ABS/CALVES
FRIDAY-UPPER BODY LIFT
SATURDAY-DEADLIFTS/ABS/CALVES
SUNDAY-CONDITIONING/OFF(if worn out)

wrestling includes conditioning, and weightlifting sometimes.


4/23

GIANT SET:
FRONT SQUATS
10x5 @ 195

HANGING PIKES(feet to bar leg raises)
10x5

CALVE RAISES
10X5 @ 195

for the last front squat set, i bumped it up to 200 for 5.
for the last pikes, i did a set of 10.
for the last calve raises, i did a set of 10.

PWO: USUAL.

again...conditioning helps...a ton
 
4/24/09

BENCH SINGLES
13x1 @ 205
1 @ 215
finished strong

PENDLAY ROWS
135x5
145x4x5

MILITARY PRESS
95x5
100x5
105x3x5

CHINUPS (dumbell between the legs)
3 @ 45
3@ 45
3 @ 45
3 @ 55
3 @ 65

PWO: USUAL
 
4/25/09

WARMUP: jumping jacks, 4 statick leg stretches, 3 dynamic legs, 2 dynamic upper, bar warmup

GIANT SET:
DEADLIFTS
4x10 @ 265
1x10 @ 275 new PR

INCLINE SITUPS
4X10 @ +20
1X10 @ +25

SINGLE LEG ELEVATED CALF RAISES
4X10 @ +20
1X10 @ +25

PWO: 2 CUPS OJ, BANANNA, 30G WHEY

note: Improved performance on Front squats are translating beautifully into my increase on deadlifts
 
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4/26
OFF

4/27/09
WRESTLING
RAN 1 MILE
LEARNED TECHNIQUES/DRILLED
WENT LIVE
SUMO DRILL. 1 MINUTE SUMO. 3 SETS
PUSHUP POSITION HOLD, 30 PUSHUPS, TONS OF PLANKS

TOTAL TIME: 2 HOURS

WENT HOME

DB CLEAN AND JERK
5 @ 45
4X5 @ 55

SUPERSET WITH (30 sec rest)

DB ROWS (legs spread, arm hangs in between and rows)

3x15 @ 55
1x12 @ 75

im working with 75lb db rowing until i get 20 reps in 1 set.

PWO: TONS OF FOOD
 
4/29/09

2 HOURS WRESTLING PRACTICE

PUSHUP/SITUP COMPLEX:
20! (which means 20 factorial)
...which means i did a pyramid set from 20
which means 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1.

TOTAL PUSHUPS AND SITUPS: 210

GOT HOME

WIDE GRIP PULLUPS:
65

MILITARY PRESS @ 95
45

as you can see, i am doing rep progression. the parameters allow as many sets as needed to break the previous number of reps. the goal is overload and increase of "fitness" aka being able to do more work.
next time, i will go for at least 70 pullups, and bump the weight up on mil press to make it an even 100, then rep progression from there.
i am also going to incorporate this method for rows, dips, and bench.

i cannot see how it can fail.
increased in workload = increase in fitness
 
4/30/09

BACK SQUATS
30 total reps @ 225. i gotta get this up

INCLINE SITUPS
6x5 @+45

CALF RAISES
5X8 @ 225

PWO: USUAL

im going to work my squats harder...havent done back squats in a while!
 
You're doing pretty damn good.

I'm curious, are those pullups in a single set or broken down into several sets?

Anyhow - impressive, you don't **** around do yeh?!
 
thankyou, eric.
yes, the 65 pullups are split up into sets. however, the point is to do a greater total amount of work the next time...like 70 pullups. im trying out rep progression.
if only i could do 65 pullups in 1 set.

5/1/09
WARMUP

then

DIPS
10x10 = 100 total

BENT OVER DB ROWS
8x8 @ 75
1x1 @ 75 = 65 total

PWO: USUAL

thankyou for the input eric :]
 
5/3/09

DOUBLE MEDICINE BALL PUSHUPS (hands on med balls)
2x10
3x10 legs on incline

these hit the chest well

Foot to the bar Abs
11

1 arm pushups
6 each

bear crawled a bit

did some plyo pushups
 
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