wrestlers journal

[inferno-blade]

hey first post. ok my plan is to add as much strength as possible w/o adding much mass until oct 1 which will be when i cut. I will cut to 145 or 52 depending on wether there will be a varsity spot open.

my diet is

1- oatmeal, cottage cheese, mult vit. and oj
2- a protien shake and 2 half pint cartons of milk
3- protien bar and 2 pieces of beef jerkey (before workout)
4- protien shake, tuna, yogurt banana (after workout)
5- dinner whatever my mom or dad makes (usually has lots of meat though
6- yogurt or milk and a piece of beef jerkey (b4 bed)

gym days

mon- chest, back, traps, 4arms
tues- legs (due to an injury i couldn't do nething with them for a month getting back to it next week though)
wed-off
thurs- delts, tris
fri- bis, calvs

goals

my bench goal is 215
my squat goal is 275 was 315 till the injury
my mil press goal is 185

those are the main lifts i base my strength on

what do you guys think of this? please critique.

 

[inferno-blade]

anyone?????

 

[coolguy676767]

Nice work, keep up with it, and keep posting, it will keep your motivation.

My suggesstions:
If you get board with tuna, canned white chicken breast in water is alternative, but eat some turkey if you can too, it is real low in calories, and it has been shown to increase your metabolism.

I would switch out your oatmeal with some kind of meat in the morning for 2 reasons, one because you wont want to eat meat like tuna in the morning, meaning you wont eat much of it, and alos because its just more protein that way.

Dont forget boiled eggs as an alternative too, I know some wrestlers who practically lived on them and it worked great for them.

 

[EFFORT]

You said your looking to improve strength then these are the main lifts your strength is based on.


Squat
Deadlift

then bench, military press and weighted pullups



What does your workout look like, from the outline it looks like your hitting your arms way to much.

 

[Alpine]

^^^

Exactly what I was thinking. What are your execises and rep/set regime.

If you are a grappler after strength for your weight class, compounds and low reps and low sets are you best bet, and train full body only 2 a week.

Keep protein high and carbs and total cals in check, but don't go silly.

 

[EFFORT]

Originally posted by Alpine
^^^

Exactly what I was thinking. What are your execises and rep/set regime.

If you are a grappler after strength for your weight class, compounds and low reps and low sets are you best bet, and train full body only 2 a week.

Keep protein high and carbs and total cals in check, but don't go silly.

Amen

 

[inferno-blade]

well starting next week im going to do this

mon- chest, back

flat bench- 5 reps 3 sets i do this on the smith because i dont have a spotter when ever i meet that goal i add 2.5 pounds to each side the week after i do that for about every lift. i then proceed to the incline bench doing another 5reps 3sets. then to decline with the same 5 reps 3sets(i have had great strength gains when i do this) i sometimes do flyes or a as many as i can with pushups

back i do wide pull downs 5 reps 3sets, then rows with 5 reps 3 sets, i then go to the pull up bar and do as many as i can and im done

tues- legs

squats i do 5 reps 3 sets, dead lifts 4 reps 6 sets, and as many as i can on extensions, then i do ham curls i go from a wieght i can do 10 times then drop stack this has made them strong


wed- off

thurs- delts, i do mil pres 5 reps 3 sets, then front and side lat riases 10 reps 3sets, cubans as many as i can

tris- pull downs 5reps 3sets, then skull crushers 5reps 3sets, dip machine 5 reps 3 sets, as many as i can with reg. dips

fri- bis, abs, calves

bis- db curl 5reps 3sets, then preacher 5reps 3sets, barbell curl 5reps 3sets for all those i go heavy then drop the weight till i hit the requirments

abs and calves very a lot so i dont really have a plan for them i just go heavy for calvs with a lot of reps, and abs i do a lot of reps with 2sets i could really care less about abs

sat- off

sun- off

i just worte down the main body parts i focus on in no order im well aware that legs come b4 delts

 

[Alpine]

Here's a tip that will give you an edge. At the end of the day what you need is functional strength that's specific to your sport.

Check out stuff by people like Scott Sonnan, Steve Cotter and Steve Maxwell.

For instance the Turkish get up with weight is probably one of the most useful conditioning exercises for grapplers and yet is relatively unheard of.

Don't go down the body building exercise route, your muscles will sap your energy and make you stuggle to stay within weight.

 

[inferno-blade]

i just have one question how much does the smith machine take off? i know it spots you in the movment but is there an acutal wieght it takes off i thought it was 25 pounds.

well heres my lifts for this week

squat - ???
dl- ???
bench press- 180-25= 155, i got up 5 first time 5 sec. time and 3rd the last time so i reduced the weight to fit in the other two reps
mil press- 160-25= 135, i got up 5 first time 4 the second (due to hardly any sleep and i messed up my schedule a little and i had to reduce the weight to 120 to fin it up

 

[Alpine]

Find a bench and some free weights, strength from smith machines, for bench and squats will not be ideal.

I'm sure you are a closet bodybuilder really, or are you serious about wrestling?

 

[inferno-blade]

no im serious about wrestling hell this is going to be my 11th year of it. i am flat benching right now on a smith machine to 200 pounds then ill do regular flat bench presses to switch things up. i would lift at school but football is there everyday and they take up all of the machines and just stand there and do nothing. i only use the smith for bench not squats if i was using the smith for squats i might as well do leg presses