Dude, wrestling rules man. I hope you much success and honestly; it may be rough but those training session is the best you can do. Your will-power is tested and endurace. My few regret is that I didn't push myself harder when I did 1/2 year of wrestling back in HS. Most good MMA fighter have strong wrestling background man.
squats build character
- Thread starter Proteinboy
- Start date
3/27
a bit of swimming
3/28
SUPERSET WITH 1 MIN REST
BENCH 10X5 @ 175 new PR
BENT ROW 10X5 @ 145 new PR
pwo: usual
im glad i got 10x5 with 175 because last time i tried, i got 4x5 @ 175 but now i blasted past that :]
a bit of swimming
3/28
SUPERSET WITH 1 MIN REST
BENCH 10X5 @ 175 new PR
BENT ROW 10X5 @ 145 new PR
pwo: usual
im glad i got 10x5 with 175 because last time i tried, i got 4x5 @ 175 but now i blasted past that :]
3/30
GIANT SET:
FRONT SKWATS
5X10 @ 170
these were so great
T PUSHUPS
4x12(1 minute straight each set)
SINGLE LEG CALF RAISES
5X10
PUSHUP POSITION
1 min
PWO: usual
this routine is working out very well; i am doing part 2 after 2 more workouts so stay tuned
GIANT SET:
FRONT SKWATS
5X10 @ 170
these were so great
T PUSHUPS
4x12(1 minute straight each set)
SINGLE LEG CALF RAISES
5X10
PUSHUP POSITION
1 min
PWO: usual
this routine is working out very well; i am doing part 2 after 2 more workouts so stay tuned
Last edited:
4/1/09
warmup
inlucing 3x10 pushups(full extention at top)
CHINS
2x10 bw
1x10 +12lbs
1x10 bw
2x5 bw
SUPERSET with rest
DIPS
2x10 bw
3x10 +12lbs
2x10 pusups
PWO: usual
warmup
inlucing 3x10 pushups(full extention at top)
CHINS
2x10 bw
1x10 +12lbs
1x10 bw
2x5 bw
SUPERSET with rest
DIPS
2x10 bw
3x10 +12lbs
2x10 pusups
PWO: usual
4/2/09
SWAM
4/3/09
GIANT SET
DEADLIFTS
10X5 @ 305 NEW PR
DECLINE SITUPS
10X5 @ +25
SINGLE LEG INCILNE CLAF RAISES
10X5
WENT TO WRESTLING
SALT SHAKERS
3X10 @ 55
HAMMER CURLS
3x10 @ 25s (ez)
benched around
10 PULLUPS
DECLINE MEDICINE BALL AB COMPLEX
20 decline situp mb throws
superset with
20 russian mb twists
did 2 sets
1 HOUR TECHNIQUE/WRESTLING
PWO: USUAL
SWAM
4/3/09
GIANT SET
DEADLIFTS
10X5 @ 305 NEW PR
DECLINE SITUPS
10X5 @ +25
SINGLE LEG INCILNE CLAF RAISES
10X5
WENT TO WRESTLING
SALT SHAKERS
3X10 @ 55
HAMMER CURLS
3x10 @ 25s (ez)
benched around
10 PULLUPS
DECLINE MEDICINE BALL AB COMPLEX
20 decline situp mb throws
superset with
20 russian mb twists
did 2 sets
1 HOUR TECHNIQUE/WRESTLING
PWO: USUAL
Last edited:
i just realized i finished the 23 day routine.
now im going to continue and do ABBH2 for another 23 days of awesome work.
the strength perameters are switched around.
for whatever i used to be doing 10x3 with eighty percent, now i am doing 5x10 with sixty percent, and increasing the load up to 70 percent.
for whatever i used to be doing 5x10 with, i am switching to 10x3 and incraesing the reps until i get up to 10x5 with eighty percent.
i can see even more gains coming!
now im going to continue and do ABBH2 for another 23 days of awesome work.
the strength perameters are switched around.
for whatever i used to be doing 10x3 with eighty percent, now i am doing 5x10 with sixty percent, and increasing the load up to 70 percent.
for whatever i used to be doing 5x10 with, i am switching to 10x3 and incraesing the reps until i get up to 10x5 with eighty percent.
i can see even more gains coming!
yup school is over soon bro. its cool actually
4/5/09
SUPERSET WITH 1 min rest
BENCH
135x5x10
ROWS
110x5x10
I Might have done 6 sets...i lost count so i did 1 more set just incase.
PWO: USUAL
4/6/09
WRESTLING PRACTICE 2 HOURS
wrestled some good kids. wore me out.
then went to the weight room
DECLINE MED BALL TOSS AND THROWS
1 set to failure. did like 20+
did some light squats, light salt shakers, 4x15 leg raises, 5,4,3,2,1 dips.
easy lift.
but i wrestled hard.
PWO:usual
4/5/09
SUPERSET WITH 1 min rest
BENCH
135x5x10
ROWS
110x5x10
I Might have done 6 sets...i lost count so i did 1 more set just incase.
PWO: USUAL
4/6/09
WRESTLING PRACTICE 2 HOURS
wrestled some good kids. wore me out.
then went to the weight room
DECLINE MED BALL TOSS AND THROWS
1 set to failure. did like 20+
did some light squats, light salt shakers, 4x15 leg raises, 5,4,3,2,1 dips.
easy lift.
but i wrestled hard.
PWO:usual
Last edited:
4/7/09
FRONT SQUATS
10x3 @ 195
PIKES
10X3 SLOWLY AND VERY CONTROLLED
CALVE RAISES
10X3 @ 195
4/8/09
1 HOUR WRESTLING
1 HOUR WRESTLING LIFTING
BENCH
95X5
135X5
155X4X5
this was really easy..i did speed sets.
INCLINE DB BENCH
40x3x8
POWER CLEANS
135X4X5
PULLUPS
3X10
ROWS
95X3X8
DECLINE MED BALL SITUPS/RUSS TWISTS
2X25 (situps and twists..superset)
CRUNCHES
2x20
SALT SHAKERS
3x8 @ 40+curl bar
HAMMER CURLS
3x8 @ 30's
GOODMORNINGS
3x10 @ 75
overall, kinda long workout, and i didnt use full weight on a couple of lifts. from now on, i will be doing this workout 2x a week i think and whatever else on fri/sun.
PWO: whey, tons of fruit
FRONT SQUATS
10x3 @ 195
PIKES
10X3 SLOWLY AND VERY CONTROLLED
CALVE RAISES
10X3 @ 195
4/8/09
1 HOUR WRESTLING
1 HOUR WRESTLING LIFTING
BENCH
95X5
135X5
155X4X5
this was really easy..i did speed sets.
INCLINE DB BENCH
40x3x8
POWER CLEANS
135X4X5
PULLUPS
3X10
ROWS
95X3X8
DECLINE MED BALL SITUPS/RUSS TWISTS
2X25 (situps and twists..superset)
CRUNCHES
2x20
SALT SHAKERS
3x8 @ 40+curl bar
HAMMER CURLS
3x8 @ 30's
GOODMORNINGS
3x10 @ 75
overall, kinda long workout, and i didnt use full weight on a couple of lifts. from now on, i will be doing this workout 2x a week i think and whatever else on fri/sun.
PWO: whey, tons of fruit
Last edited:
Hey man, here is my approach to bench pressing atm from body and mind aspect.
First, I tried out a weight that I KNEW I can do about 4 weeks ago at 295 and repped it 2-3 times. It did not feel that heavy, that was the start of my mass gain program. That was like on a monday. Did the usual M, Tu, Th, F workout routine. So on Friday, I'd figure to focus on my chest and felt decent enough to try 315. I focused my mind, visualized and told myself that I have been training HARD since september and there is NO reason why my bench press should have remained the same; especially with all the size that I amassed on my arms and chest and shoulder. My arms were shaking and I held the bar for about 2-3 seconds until I did my usual deep breathe + small grunt and then went down 3/4 of way and press back up. The weight felt decent and I tried again but cannot do 2 reps but did get an assist for it. The 315 lbs barrier was broken.
From the mental aspect, once I broke 315 and I KNEW I spent a crap ton of energy doing that first rep that IF I did it again fully rested, I can do 2 reps. After the weekend's (2 days rest) I benched 315 twice on Monday without much help. Additionally, to get my mind / energy level right, I started drinking coffee again before my workout. I don't think I was using any stimulate for the past 2-3 weeks prior to maxxing out again. That extra juice helped a lot, mentally at least. After the 315 wall broke, nowadays that weight does not seemed as heavy as before or imtimidating man.
Oh, I have been doing military press focus on my other days and THAT helped out a lot. So my workout have looked like this with the First listing as the primary focus (would spend most mental and energy on that bodypart) and the second was done kinda going through the motion (don't get me wrong, it's still intense but not pushing any limits there):
Here is the past 4 weeks roughly:
M: Chest / tricep
Tu: Leg
W: rest
Th: shoulder / traps / (maybe back)
F: Bicep / back or tricep or both.
Next week:
M: shoulder / trap / back
Tu: leg
w: rest
Th : chest / tricep
F: Bicep / back / maybe some shoulder
Then, I would just flip / flop between the two weeks. I saw your progress picture man; honestly, you are lean; very lean. In order to press more, I think you will have to go on bulking diet which is really hard for you since you are wrestling and soo active. After 4 weeks and going on 5 weeks, I feel weird to be honest with you. The extra 5-8 lbs makes me feel bulky and I am ready to trim down for next two weeks. Maybe you need to eat a lot to add some more muscle in order to press more but then you will lose that nice lean-look that you have. I hope this help you out man. Whenever you do decide to go on bulking diet, just keep on adding the weight each week; be it 2.5 lbs or 5 lbs or what-not and push that limit. If you have to progress slowly by doing extra rep each week for every set; once that is done, add more weight.
What I do like is wearing loose clothes and lifting heavy to screw with all the meat-head in gym. yes, I am evil.
First, I tried out a weight that I KNEW I can do about 4 weeks ago at 295 and repped it 2-3 times. It did not feel that heavy, that was the start of my mass gain program. That was like on a monday. Did the usual M, Tu, Th, F workout routine. So on Friday, I'd figure to focus on my chest and felt decent enough to try 315. I focused my mind, visualized and told myself that I have been training HARD since september and there is NO reason why my bench press should have remained the same; especially with all the size that I amassed on my arms and chest and shoulder. My arms were shaking and I held the bar for about 2-3 seconds until I did my usual deep breathe + small grunt and then went down 3/4 of way and press back up. The weight felt decent and I tried again but cannot do 2 reps but did get an assist for it. The 315 lbs barrier was broken.
From the mental aspect, once I broke 315 and I KNEW I spent a crap ton of energy doing that first rep that IF I did it again fully rested, I can do 2 reps. After the weekend's (2 days rest) I benched 315 twice on Monday without much help. Additionally, to get my mind / energy level right, I started drinking coffee again before my workout. I don't think I was using any stimulate for the past 2-3 weeks prior to maxxing out again. That extra juice helped a lot, mentally at least. After the 315 wall broke, nowadays that weight does not seemed as heavy as before or imtimidating man.
Oh, I have been doing military press focus on my other days and THAT helped out a lot. So my workout have looked like this with the First listing as the primary focus (would spend most mental and energy on that bodypart) and the second was done kinda going through the motion (don't get me wrong, it's still intense but not pushing any limits there):
Here is the past 4 weeks roughly:
M: Chest / tricep
Tu: Leg
W: rest
Th: shoulder / traps / (maybe back)
F: Bicep / back or tricep or both.
Next week:
M: shoulder / trap / back
Tu: leg
w: rest
Th : chest / tricep
F: Bicep / back / maybe some shoulder
Then, I would just flip / flop between the two weeks. I saw your progress picture man; honestly, you are lean; very lean. In order to press more, I think you will have to go on bulking diet which is really hard for you since you are wrestling and soo active. After 4 weeks and going on 5 weeks, I feel weird to be honest with you. The extra 5-8 lbs makes me feel bulky and I am ready to trim down for next two weeks. Maybe you need to eat a lot to add some more muscle in order to press more but then you will lose that nice lean-look that you have. I hope this help you out man. Whenever you do decide to go on bulking diet, just keep on adding the weight each week; be it 2.5 lbs or 5 lbs or what-not and push that limit. If you have to progress slowly by doing extra rep each week for every set; once that is done, add more weight.
What I do like is wearing loose clothes and lifting heavy to screw with all the meat-head in gym.
yes, I am evil.
Last edited:
thankyou for that awesome advice bro! +rep!
4/10/09
CONDITIONING FULL BODY WORKOUT
BURPEE PULLUPS
directions: start by standing under pullup bar. squat down onto haunches, pop out into pushup position, do a pushup, hop back to a squatted position, then jump up and do a pullup. that is 1 rep.
DID 100 REPS IN 15 MINUTES.
since this is the first time i did this workout, i didnt kill myself with it.
i will reduce rest time and increase volume gradually from now on.
PWO: 2 cups aj, 1.5 scoops whey
4/10/09
CONDITIONING FULL BODY WORKOUT
BURPEE PULLUPS
directions: start by standing under pullup bar. squat down onto haunches, pop out into pushup position, do a pushup, hop back to a squatted position, then jump up and do a pullup. that is 1 rep.
DID 100 REPS IN 15 MINUTES.
since this is the first time i did this workout, i didnt kill myself with it.
i will reduce rest time and increase volume gradually from now on.
PWO: 2 cups aj, 1.5 scoops whey
4/11/09
WARMUP (i always do it, but never bother to write it but just this time i will)
50 jumping jacks
statick stretches
heel to the butt kicks
bar mil press, and snatches
high knees
2x5 deadlifts at 135
GIANT SET w/ 1 MIN REST
DEADLIFTS
5x10 @ 230lbs
DECLINE SITUPS
5x10 +10lbs
SINGLE LEG ELEVATED CALVE RAISES
5X10 @ +25
PWO: USUAL
WARMUP (i always do it, but never bother to write it but just this time i will)
50 jumping jacks
statick stretches
heel to the butt kicks
bar mil press, and snatches
high knees
2x5 deadlifts at 135
GIANT SET w/ 1 MIN REST
DEADLIFTS
5x10 @ 230lbs
DECLINE SITUPS
5x10 +10lbs
SINGLE LEG ELEVATED CALVE RAISES
5X10 @ +25
PWO: USUAL
TODAYS THOUGHTS
:] well, i tracked all my calories yesterday and it came out to 3200 calories. i was active throughout the day with my conditioning and soccer, and swimming. my MT is probably 2800. My protein intake was 176 grams and my body weight is 165. i should aim for around 200 protein a day but this works too.
i really enjoyed today's deadlifting workout. the 230lbs went up fast; i felt great after that workout. i am using 60 percent of 380 to get the 230lbs for 5x10, and it works great! the next time i deadlift im using 65 percent, and then 70 percent for a big 5x10. i estimate i will be deadlifting 400lbs in NO TIME
:] well, i tracked all my calories yesterday and it came out to 3200 calories. i was active throughout the day with my conditioning and soccer, and swimming. my MT is probably 2800. My protein intake was 176 grams and my body weight is 165. i should aim for around 200 protein a day but this works too.
i really enjoyed today's deadlifting workout. the 230lbs went up fast; i felt great after that workout. i am using 60 percent of 380 to get the 230lbs for 5x10, and it works great! the next time i deadlift im using 65 percent, and then 70 percent for a big 5x10. i estimate i will be deadlifting 400lbs in NO TIME
4/12/09
SPEED PUSHUPS
8x3 clapping pushups
done as fast as possible
SPEED PUSHUPS
8x3 clapping pushups
done as fast as possible
Last edited:
4/13/09
2 HOURS WRESTLING
it wasnt that intense this time
SO...
GIANT SET:
ALL DONE AS SPEED SETS, AS FAST AS POSSIBLE
CHINUPS
8X3
DIPS
8X3
PISTOLS
8X3
THEN I PUT ON +45 LBS
8 CHINS @ +45
8 DIPS @ +45
those are my PRs
PWO: usual
2 HOURS WRESTLING
it wasnt that intense this time
SO...
GIANT SET:
ALL DONE AS SPEED SETS, AS FAST AS POSSIBLE
CHINUPS
8X3
DIPS
8X3
PISTOLS
8X3
THEN I PUT ON +45 LBS
8 CHINS @ +45
8 DIPS @ +45
those are my PRs
PWO: usual
4/15/09
1 HOUR 30 MINUTES WRESTLING
WRESTLING LIFT
did a bunch of upper body stuff with like 4 isos and 4 compounds.
compounds: bench, incline db bench, rows, pullups, incline med ball throws/russians.
workout took around an hour +
im doing squats tomorrow
1 HOUR 30 MINUTES WRESTLING
WRESTLING LIFT
did a bunch of upper body stuff with like 4 isos and 4 compounds.
compounds: bench, incline db bench, rows, pullups, incline med ball throws/russians.
workout took around an hour +
im doing squats tomorrow
4/16/09
GIANT SET with 30 second-1 min rest in between sets
FRONT SQUATS
10x4 @ 195
HANGING PIKES
10x4
CALVE RAISES
10X4 @ 195
PWO: USUAL
GIANT SET with 30 second-1 min rest in between sets
FRONT SQUATS
10x4 @ 195
HANGING PIKES
10x4
CALVE RAISES
10X4 @ 195
PWO: USUAL
4/17/09
CONDITIONING
TIME TRIAL: BURPEE PULLUPS (see how many you could do in the alloted time)
directions: stand under pullup bar. squat down onto haunches, spring out into pushup position, do a pushup, spring back into squat position, jump up and do a pullup. that is 1 rep. repeat.
TIME: 15 MINTUES
REPS: 111
next time il aim for 120 :]
great workout
PWO: usual
CONDITIONING
TIME TRIAL: BURPEE PULLUPS (see how many you could do in the alloted time)
directions: stand under pullup bar. squat down onto haunches, spring out into pushup position, do a pushup, spring back into squat position, jump up and do a pullup. that is 1 rep. repeat.
TIME: 15 MINTUES
REPS: 111
next time il aim for 120 :]
great workout
PWO: usual
Last edited:
4/18/09
DID WARMUP
GIANT SET: 1 min rest in between
DEADLIFTS
1x10 @ 135
3x10 @ 245
1x10 @ 250
1x10 @ 260
INCLINE SITUPS
4x10 @ +15lbs
1x10 @ +20lbs
SINGLE LEG ELEVATED CALF RAISES
4x10 @ +15
1x10 @ +20
PWO: 30g whey, 2 cups oj, 1 cup aj
PS: CONDITIONING HELPS. PERIOD.
i am feeling these weight lifting workouts in perspective now. they are not hard compared to intense conditioning or wrestling. even when i go really intense, it is relative. having great conditioning really helps in lifting as well.
DID WARMUP
GIANT SET: 1 min rest in between
DEADLIFTS
1x10 @ 135
3x10 @ 245
1x10 @ 250
1x10 @ 260
INCLINE SITUPS
4x10 @ +15lbs
1x10 @ +20lbs
SINGLE LEG ELEVATED CALF RAISES
4x10 @ +15
1x10 @ +20
PWO: 30g whey, 2 cups oj, 1 cup aj
PS: CONDITIONING HELPS. PERIOD.
i am feeling these weight lifting workouts in perspective now. they are not hard compared to intense conditioning or wrestling. even when i go really intense, it is relative. having great conditioning really helps in lifting as well.