My Resurrection

What I do is go to wrestling on Mondays and Wednesdays. I went last night, and am going tomorrow and will do that until the season begins.

Originally I was going to do squats, bench, then bulgarian split squats superset with db rows, then shrugs superset with tri pushdowns, but after benching I had already been in there about 45 minutes with not too much time left, and my legs were still feelings the squats, so I decided to take them out. Then I just said the hell with it and did hammer curls at the end lol.


10/23 - Tuesday

-Squats
5x4 @ 155, 165, 175, 185, 195

-3 Board Bench
5x4 @ 135, 145, 155, 165, 175x3

-DB Rows
3x8 @ 67.5 (I felt weak doing these, so I didn't move to 77.5's again)

-DB Shrugs (WOO, finally moved up on these too. I did the 77.5's pretty easily)
3x8 @ 67.5x2, 77.5x1

-Tricep Pushdowns
3x10 @ 30, 35x2

-Hammer Curls
2x10 @ 25
 
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10/25 - Thursday

-2 Board Bench Press
5x4 @ 135, 145, 155, 165, 175x3

-Bent Over 2-Arm Long Bar Rows
4x10 @ 55, 65, 80, 95

-DB Incline Press
4x8 @ 35, 40, 45, 50

-Lat Pulldown - Close Grip (6 inches apart)
3x10 @ 80, 90, 100

-Shoulder Press
3x10 @ 25, 30, 25

-Plate Pinch Grip
3x30 seconds @ 2 10's per


Bent Over 2-Arm Long Bar Rows - These were FUN! There was a broken bar with only one shoulder on it, so I put the end of just the bar in the corner, and put a 20 pound chain on it. Then put 25's and 10's on the shoulder end. I had good form and these felt awesome =]
 
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Crappy home workout today. The weight room was close Friday, so I did some lower work today. I just have a bench and a BB.

10/27 - Saturday

-Deadlifts
5 @ 135
3 @ 205
3 @ 225
5 @ 255
(ran out of weight plates...but prob all if not very near all I would have done)

-BB Hack Squats (These things SUCK. Never, ever doing them again)
5 @ 135
5 @ 155
5 @ 175
5 @ 185

-BB Calf Raise -> Shrug
4x8 @ 185

-Plate Curls
2x10 @ 50 (2 25 plates...just felt like doing them)
 
Wrestling today. We did some live wrestling the last half hour or so. I did pretty good, I was surprised. I think I'm gonna be decent this year, considering I'll prob be JV. If I'm JV I think I'll be good, if I'm varsity somehow, I will suck. But that'll be one step closer to good varsity senior year.

I got a good workout tomorrow. I need to get my numbers UPPPP for my meet on November 17th o_O As you can see, my numbers have gone in the WRONG direction. I lost 16 pounds in 1 week when I went to sippi....mostly muscle obviously which screwed me. Then I started eating regular and lifting, and right now I went up to 170, so I'm trying to work on a diet that can help me lose 5lbs. (165) before November 17th and another 5lbs. (160) before the end of November.

Latest apx numbers....
bench (MAX 185 at May 19th comp w. bench shirt)
last set of 2 board I got 175x3

squat (MAX 230 at May 19th comp w. knee wraps)
last set of regular 195x4

deadlift (MAX 300 at May 19th comp)
last set 255x5
 
10/30 - Tuesday

-1 Board Bench
w. 2 chains per side
3 @ 95
2 @ 135
w. 1 chain per side
3 @ 115
3 @ 125

-DB Incline
4x6 @ 40, 45, 50, 50

-Tate Press
4x10 @ 25

-Blue Band Pull Aparts
3x12

-Side Delt Raise
3x12 @ 10

-Side Bends
4x15 @ 50
 
10/31 - Wednesday

-Squats
5x4 @ 165, 175, 185, 195, 205, 215-FAIL

-CHG
3x12

-Standing Abs
3x15 @ 55x1, 65x2

-DB Shrugs
3x10 @ 67.5x2, 77.5x1


I was pumped about getting 205 4 times. Just what I wanted. Then I felt like just trying out 215, went down and stayed down lol. Had to cut the workout way short because of squats.
 
I decided not to go to wrestling tonight. I needed to rest between squats yesterday and the workout I have planned for tomorrow. I want to maxize my recovery as much as possible.

Hey FF, they're pretty much like this, only I don't do as much motion as this guy. I just keep my butt against the pole and do it slower, this guy does way too much motion. I keep feet planted, butt stays against the pole, very slight bend in my knees, and all in control and slowly. I go till my elbows touching my knees.
 
11/2 - Friday

-Speed Box Squats 55% - 1 Chain Per Side
8x2 @ 95x6 105x2

-DEADLIFT!!! lockouts from knee (Bar apx at my knee)
5 @ 135 (warm ups)
5 @ 250
5 @ 270
5 @ 280
5 @ 300 (very happy I got all of these..toughed the last 3 out)

-CHG
4x8

-Balance Board Pushups (these things were very good, I'll incorporate them more often)
4x12

-Hanging Leg Raises
3x15

-Plate Pinch Grip
4x30 seconds @ 2 10's per hand
 
11/5 - Monday

-Speed Bench 60% No Contrast - 3 grips
8x3 @ 105

-2 Board Close Grip
4x5 @ 135, 145, 155, 165x4

-DB Rows
4x10 @ 67.5

-Balance Board Pushups
2x12 @ feet ground level
2x12 @ feet raised on a box

-Front Plate Raise
3x12 @ 25

-Purple Band Pushdowns
4x20
 
oh ok!! I do those on my knees every once in awhile. but on my knees my waiste ia lready bent. i will try that standing up. thanks for taking the time to show me that.

FF
 
no problemo

11/6 - Tuesday

SQUATS - 4x3 knee wraps
3 @ 135
3 @ 165
3 @ 205 w/ Knee Wraps
3 @ 215 w/ Knee Wraps
3 @ 225 w/ Knee Wraps
1 @ 235 (FAIL on 2nd) w/ Knee Wraps
 
-BENCH - w/ bench shirt
3 @ 135
3 @ 175
3 @ 185
3 @ 195 (w/ wrist wraps)

-JM Press
3x8 @ 65

-Purple Band Pushdowns
4x25
SUPERSET WITH
-Reverse Grip Lat Pulldowns
4x8 @ 90

-Face Pulls
3x12 @ 45

-Hanging Leg Raises
3x15

-Fat Bar Curls
3x10 @ bar


I grinded the last 1 out of bench, hopefully I can get 200 at comp. In May, I got 185x2 and ended up getting 185 for my 3rd attempt. Today I feel good about the 195. Maybe I should go like 201 or something lol...idk if they'd let me do that

My numbers are looking like this hopefully at the meet...

SQUAT
200 / 230 / 250
BENCH
175 / 190 / 200
DEADLIFT
275? / 300? / 330?
 
Only 1 more workout before my competition.

11/9 - Friday

-Squats
4x3 @ 185, 195, 205, 215

-CHG
4x8

-Standing Abs
4x12 @ 55, 60, 60, 65

-Reverse Hyper
4x8 @ 70

-DB Shrugs
4x8 @ 67.5x2, 77.5x2


I was gonna do some grip work but it was closing. I'm happy with my squat numbers today, I don't think I've gotten 215 without wraps before for 3. 250 is looking better then it did yesterday. I'm contemplating bench numbers...
 
nice merciless. Damn would I love to take part in a weight lifing competition. I believe my numbers for squats and deadlifts would be good for a competition. It just would be fun. Anyways have fun at yours and tell us your results.
 
Thanks man. You should get into it, look around for USAPL in your area, I'm sure there's something there

tonymcclellan said:
How would rate the knee wraps? Someone recently brought them to my attention.
Click to expand...
I personally wouldn't use them in training, only in meets. But they do help you squat more then you could without them. You definitley need somebody else to help though to help wrap you. That's what I'm worried about, at this meet only me and another kid who was a senior last year are going. It's far from my area and none of my friends can go, so idk how I'm gonna get wrapped for squats and get my bench shirt on. =\


I honestly can't wait until HS is done so I can just lift the way I want to and look the way I want to. Not be worried about my weight (for wrestling and powerlifting) or losing a bit of numbers to shed some fat. Like right now I don't look bad, I'm about 165 or so, and I do have tone. The prob is I just wanna lift my way and get more cut without worrying about my next PL meet and the drop in #s. Right now I don't wanna do any running because I have a meet next Saturday, I didn't even wanna go play football with like 20 of my buds yesterday because I didn't want to risk any type of injury, big or small, this close to the meet. Ugh lol
 
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I did my workout Tuesday. Not a great one, but it was ok. The football players came in and I had to switch my bench around for the worse. The comp is on Saturday. Hoping for 250/200/330

we'll see...
 
Squat
200-FAIL
200
245

Squat pissed me off today. The kid I went with gave me a squat suit between warm ups and the first lifts, so I tried it out on my first lift (I was stupid, I didn't even try to get 1 rep in with it). I fell forward. So I decided to take off the squat suit and just use the singlet. I got 200 easily with the singlet, then went 245 and got that pretty easily as well, probably could've gotten 260 if I did it right.

Bench
175
190
200-FAIL

I was surprised. I got 195x3 with the shirt 2 weeks ago, I thought for sure I'd get 200.

Deadlift
275
300
340

This is the only one I was happy about. I probably could have gotten 350.

BODYWEIGHT
I was worrying about hitting 165 because at my school's scale I weighed 169 two days ago. I weighed 162 today.

I ended up taking 4th place. The kid I went with (freshman in college) took 1st. He did pretty good.
 
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