squats build character

niceeeeeeeeeeee if you lower your bf you will be able to jump higher :D

3/2/09
SQUATS
7X2 @ 240
ez

DEADLIFTS
8x3 @ 315
2x3 @ 335 <= new PR

BENCH
3x5 @ 175
maxed...the third set was very close.

GYMNAST'S PULLUPS ROUTINE

1) Wide-grip pull-up, AMRAP (as many reps as possible)

2) Rest for ten seconds

3) Medium-grip pull-up, AMRAP

4) Rest for ten seconds

5) Medium-grip chin-up, AMRAP (Notice your palms are now facing you.)

6) Rest for ten seconds

7) Narrow-grip chin-up, AMRAP

8) Rest ten seconds

9) Parallel grip chin-up (see below), AMRAP

10) Rest for three minutes

11) repeat the whole thing twice.

1ST SET: 13,4,3,2,1
2ND SET: 8,3,2,2,1
3RD SET: 6,2,1,1,1

1 ARM PUSHUPS
5 left 4 right
tired

PWO: USUAL
 
3/4/09

SQUATS
2 @ 285

FRONT SQUATS
3x15 @ 135
3x6 @ 165(bw)
these hurt so good.

FULL SNATCH, OVERHEAD SQUAT
2x8 @ 65 (lol)
3x6 @ 95 (still lol)
trying to get perfect form and steady technique. weight will follow

DIPS
4x6 @ +50
pretty dang hard.

BENT OVER BB ROWS
15 @ 95
2x10 @ 115

BENCH DB ROWS
1x10 @ 65lbs each arm
rest 20 seconds
1x15 @ 45lbs each arm

STANDING BB CURLS
1x12 @ 65lbs

PWO: usual
 
TOOK 1 FULL WEEK OFF. NO LIFTING. i really really needed it. now i feel refreshed for another 2 months of lifting :D

3/12/09

WARMUP

FULL SNATCHES
practiced form for 3 sets with bar
1x6 @ 65
4x5 @ 95
these are one of my favorite exercises. im making sure i have GREAT form until i start bumping up the weight.

BENCH
10x3 @ 175
SUPERSET WITH 45 SEC REST
BENT OVER ROWS
10x3 @ 140

PWO: OJ, WHEY, STRAWBERRIES
 
3/14/09

GIANT SET WITH 1 MIN REST IN BETWEEN EXERCISES:

FRONT SQUATS 5X10 @ 145
HANGING PIKES/LEG RAISES 2x10/3x10
BB CALF RAISES 5X10 @ 235

THRUST UPS
2X45

JUMP ROPE
2X350 reps



went and partied. danced up a storm :D
 
3/16/09

SHUFFLE WARMUP

CHINUPS
4X10
1X8
10 second rest
2 chinups

DIPS
5X10

DID A COMPETITION PYRMID OF CHINUPS
1
2
3
4
5
6
7 <= won it with 7 lol

DID 2 SETS OF PUSHUPS WITH MY 133LB FRIEND ON TOP OF ME
1
2

PWO: USUAL
 
im doing chad waterbury's ABBH workout.
they are upper/lower workouts. every other day. :]
although the front squat days and the deadlift days feel like the whole body is worked like crazy :D
T-Nation.com | Anti-Bodybuilding Hypertrophy Program - Part 1

wrestling starts this monday though so im not sure how long i can keep doing a hypertrophy program.

it might be better to start a strength routine o.o
or just stick with it and eat lol

thoughts? thanks for the input karks it means a lot
 
What do you need for wrestling? Are you trying to move up a weight class, or? If you want to stay put, then hypertrophy might not be the best idea. I don't know that much about weight training for wrestling. Hyp programs will make you stronger, not as strong as a strength specific one, though.

Personally I would probably just stick to it. You started the program, then you should see it through. It's not like it has a very long duration, is it?

Maybe talk to your coach? does he know a lot about lifting and lifting for wrestling, or are you pretty much on your own? IF you want a specific program you should probably look at where you need strength for the different wrestling moves and work those muscles at the gym.
 
yeah its only like 1 or 2 weeks left then its done.
i will keep with it. then lift like a wrestler.
we dont compete for another 3 weeks, and conditioining is minimal b/c its off season. more technique.
il just stick with it and make sure im getting stronger :D
 
3/22/09

WARMUP
jumping jacks 20 seconds
high knees 20 seconds
butt kicks 20 seconds
30 sec stretching
repeat 3 times

GIANT SET:

FRONT SQUATS
5X10 @ 160

PIKES
3x10, 4x5

CALF RAISES
5x15

pwo: usual
 
hey PB, I did it.. bench 315. Mini-goal hit; now for trying to bench press twice my bodyweight!!!

Btw, I read that if you calm yourself before lifting heavy; in the long run, its better. Test subject showed a 20% increased in strength gain over those that hyped themselves up prior to lifting heavy after several weeks of testing. With that said, I use both method; which my mood / body is in at that particular moment and I run with it. Most of the time, it's mellow though.
 
nao i do :]
just started out though. its rough, but fun.

3/23/09
2 hours medium intensity wrestling drills/ wrestling

got thrown around like crazy, wrestled 2 big guys at the end and got pwned.
learned a couple good moves; practicing the basics.

intensity out of 10 imo:4 for drilling, 6 for being thrown around, 6 or 7 for wrestling
pwo: usual
 
Last edited:
3/25/09
2 hours wrestling drills


3/26
DEADLIFTS
10x4 @ 305
not that hard :]

INCLINE SITUPS
10x4 @ +25

CALF RAISES
10x15

PWO: usual
 
You must log in or register to reply here.
Back
Top