5/23/12
Accumulation Week 4
Deload 1/2 volume
Bench
-Low Incline Bench (pinky on rings)
45x2x5
65x5
85x5
100x5
115x3
140x1
155x5 -+10lb +1 rep PR. Video up later.
140x10 - -5lbs but +6 rep PR from last best PR.
-DB Bench
25x12
—work—
45x10
55x10
65x11
-Band Pushdowns
minix20
—work—
2 Lightsx15/15 (Too much tension yet, need to lower this)
Lightx50
-DB Row
50x10
—work—
80x10
90x10
100x10 - w/ straps for only 90 and 100 this time. Form was MUCH better this time around
-DB Hammer Curls
—work—
30x10
40x10
50x10 drop 25x15
-EZ Bar Upright Rows
—work—
35x10
45x10
55x10
Good session today video up later.
5/23/12
Low Incline Bench (pinky on rings) 155x5 from today
5/24/12
Good practice today. Stayed after and drilled on our feet/ went live with the college kid. Looking forward to working with him after practices every single time on my route to a state championship. He’s by far one of the best wrestlers I’ve got to practice with on a regular basis and I’ll get better by pushing myself by wrestling with him.
Deadlifts tomorrow.
5/25/12
Accumulation Week 4
Deload 1/2 volume
RE Deadlift
-Reverse Band Deadlift (Light, Conventional)
135x2x5
165x5
185x5
215x5
255x3
300x1
335x7 -+belt +10lbs -1 rep PR
-Band Hammy Curls
—work—
2 Lights+microx10
2 Lights+minix10
3 Lightsx20 (Better contractions this time)
-GM’s
85x12
—work—
155x10
165x10
175x10
-DB Side Bends
25x12
—work—
60x10
70x10
80x10- w/ straps
-D-Handle Cable Rows
50x12
—work—
95x10
105x10
115x10
Good day, had like 3 partners working with me today so the intesnsity wasnt even 100% but got some good work in and set a PR.
How much deload are you getting from the bands throughout the lift?
[quote]spar4tee wrote:
How much deload are you getting from the bands throughout the lift?[/quote]
At the bottom I have no clue, at the top theres no assistance from the bands.
EDIT: Just for clarification by no assistance I mean I’m holding straight up 335 in my hands at the top with no help from the bands.
5/26/12
Accumulation Week 4
Deload 1/2 volume
NOTES: I forgot to mention I really fucked up my rotator cuff wrestling the other day so I had some trouble this day. Didn’t affect my pulling yesterday at all but today it did.
RE Bench
-1 Board Press (pinky on rings)
45x2x5
75x5
100x5
120x5
140x3
160x1
180x4 -+5lbs +1rep PR. No spotter or board holder which makes this extrememly hard to do. So OK work. If I had a spotter could’ve gotten more for sure.
-Rolling DB Extensions
15x12
—work—
30x10
35x10
40x6 (failed on 7th) drop 25x15
-DB Seated Shoulder Press
—work—
30x10
40x10
45x7+3 (Best set of the whole session by far for some reason)
-Barbell Rows w/ straps
75x12
—work—
115x10
125x10
135x10 (Felt VERY good at this weight today)
-Incline DB Curls
—work—
25x10
30x10
25x10 (Now I know where to set weights for next time)
-Dips
Light band assistance x15/15 (Good stuff here today)
Notes:
Basically EVERYTHING felt decent except for board pressing and extensions. Now I have to go mulch for 3 hours… wooo
5/27/12
XXXtra Recovery
-Bench 45x50
-Squat 45x5x10
-BB Row 45x25/25
-Pulldown Abs Micro minix50
-Pushdowns Micro minix50
-Facepulls Micro minix50
-Hammy Curls Micro minix50
-DB Hammer Curls 10x50
Mulching round 2…
5/28/12
Week 1
Squat Day of Awful
-SSB Squat
80x2x5
105x5
135x5
165x5
195x3
220x1
245x0 -+belt. Suckfest beyond belief will explain in notes.
185x7 -Felt like 1000+lbs but better than nothing
-Squat
45x10
150x6
200x6
225x3 -+belt. Could sense how today was going and called it at something moderate effort. Not to failure at all, was pretty easy.
Notes:
-SSB 245x0 isn’t suprising at all because for the last 2 days I’ve been mulching 5+ hrs each day. Felt exhausted and like shit all day. Getting 230 next time which would be a PR.
-Only worked up to something easy on squat.
Then went and mulched for 5 1/2 hours again… sigh…
RE Work so I didn’t feel completely fucking shitty at 8 PM
-SSB Squat (Took 70% of 230)
80x10
120x6
160x10 -Better than nothing
-Pulldown Abs/ Lat Pulldowns (went back and forth between the two)
40x12 50x12
—work—
75x20 90x20
85x8 100x8
95x12 110x12
-1 Leg DB Deadlifts
BWx10
25x10
45x10 - These are cool I like them but can’t see me doing them often because they’re hard to load.
Notes:
-Second time around with the SSB was OK nothing groundbreaking, or PR shattering but it’s still work done.
-Pulldown Abs Felt MUCH better today for some reason.
-Lat Pulldowns got a Good contraction and pump.
-The 1 leg Deads felt cool but will not stay along.
Back to my original RE plan next time just needed to hit some parts of my body a little with this stuff.
All in all terrible day.
5/29/12
Good practice today went through 5 shirts… shit was crazy. I’m going to SLAY bench tomorrow.
5/30/12
Week 1
Bench
-Low Incline Bench (pinky on rings)
45x2x5
75x5
95x5
115x5
135x3
155x1
170x1 -Easy. +15lb -4rep PR. Pushing it to 190 over the next few weeks… Need to remember to stay like this and not go for a true 1RM in the beginning of a cycle.
145x8 -+5lb -2 rep PR. Not bad at all. 145x10-12 next.
-Reverse Band Bench (pinky on rings, Light)
135x6
180x6
225x2 -Default PR as far as I’m concerned. Need to push these hard. The arm thing started hurting but I dont care they have to get better. At least 225x4 next.
-DB Bench
25x12
—work—
50x20
60x10
70x7+3 - Awesomeness induced by screaming
-Band Pushdowns
Lightx12
—work—
Light+mini+microx40
Lightx30 -PUMPP
-DB Row
50x12
—work—
80x20
90x8 -straps
100x12 -straps (Used the harder handle I have today… still got a PR. Lets gooo)
-DB Hammer Curls
—work—
30x20
40x8
50x12
-Prowler +70lbsx10
Notes:
-One of the best sessions in awhile… I’m being fueled by the fact I have tournys the next three weekends including this one. Combine the fact I’m ready to slay some kids in these tournys with the fact that my wrestling training partner is an amazing college wrestler and you get me fired up beyond belief.
-No upright Rows today will add in again soon, the prowler was more important.
5/30/12
Low Incline Bench (pinky on rings) 170x1
Nice benching man! Just a question, whats your plan if you fail a lift such as bench were it would be tough to get off your body?. Didn’t see anything that would catch it. Just wondering because ive seen rack pretty cheap without safety pins.
[quote]jtownlax wrote:
Nice benching man! Just a question, whats your plan if you fail a lift such as bench were it would be tough to get off your body?. Didn’t see anything that would catch it. Just wondering because ive seen rack pretty cheap without safety pins.[/quote]
Extra motivation not to fail lul. Thanks.
But usually I roll it down and I end up fine. Getting a full cage in <30 days
5/31/12
Wrestling practice with a D3 All american tonight. Working on a new setup system that when I got it right I destroyed my takedowns every single time. Gonna work it at the tourny. Sumo Deads SLDLs tmrw. Assistance will be lighter pump stuff so I don’t totally screw myself up for the tourny.
Where do you think you stand in terms of your state and the country?
[quote]spar4tee wrote:
Where do you think you stand in terms of your state and the country?[/quote]
Country I have no idea. Its so hard to say because New Jersey is one of the toughest wrestling states along w/ Pennsylvania. However, you can go other places and simply destroy even if you were considered terrible here. Like I knew a kid that went 5-21 in NJ and that summer he went to Long Island and won offseason tournaments with a record of 32-2. So I honestly have no clue in that respect.
In state I think I could make it into regions (it goes districts, regions, then states). I guess we’ll really know come the season, until then it’s really just shits and giggle guesses.
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Where do you think you stand in terms of your state and the country?[/quote]
Country I have no idea. Its so hard to say because New Jersey is one of the toughest wrestling states along w/ Pennsylvania. However, you can go other places and simply destroy even if you were considered terrible here. Like I knew a kid that went 5-21 in NJ and that summer he went to Long Island and won offseason tournaments with a record of 32-2. So I honestly have no clue in that respect.
In state I think I could make it into regions (it goes districts, regions, then states). I guess we’ll really know come the season, until then it’s really just shits and giggle guesses.[/quote]
Come to Illinois, man. We have some of the top ranked teams in the nation. If you’ve ever heard of Carl Sandburg High School (my school), we’ve won state 4 times in the last 7 years.
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Where do you think you stand in terms of your state and the country?[/quote]
Country I have no idea. Its so hard to say because New Jersey is one of the toughest wrestling states along w/ Pennsylvania. However, you can go other places and simply destroy even if you were considered terrible here. Like I knew a kid that went 5-21 in NJ and that summer he went to Long Island and won offseason tournaments with a record of 32-2. So I honestly have no clue in that respect.
In state I think I could make it into regions (it goes districts, regions, then states). I guess we’ll really know come the season, until then it’s really just shits and giggle guesses.[/quote]
Come to Illinois, man. We have some of the top ranked teams in the nation. If you’ve ever heard of Carl Sandburg High School (my school), we’ve won state 4 times in the last 7 years.
CS[/quote]
I haven’t heard of it, but I know states in that area have great wrestling. ohio, Illinois, Nebraska, Michigan… Great wrestlers come out of those states
