8/23/12
184.8 BW
8/23/12
184.8 BW
Low day
-Walking @3.5 mph on 3% incline for 17:30 minutes
-Bench 45x5x10
-OHP 45x3x10
-Seated OHP 45x2x10
8/24/12
184.2 BW -thinking 183 tomorrow
Low carb day
At school
Week 8 QP
Deadlift
-SLDLs from 2" deficit
135x8
165x8
205x6
245x6
290x7 -+5lb -1 rep PR
-Deadlifts 6-7RM
135x6
225x6
315x6 -Not yet a PR, will be next time. But last time i did 290x7 with a struggle… The little voice in my head said I had to do it so I did and it wasnt very hard. Shiettt so +25lbs -1rep from last time
-1 Leg Leg Curls (3 second contraction)
3x12
—work—
6x12/12/12 drop 3x12 -Fried
-Pullups Weighted
—work—
+8x7/5/5/7/4 -The reason the reps went up in the middle was I waited like 3 minutes that time compared to as 1 like I did with the rest
Bout to go do cardio
8/24/12
Later on
-Walking @3.5 mph on 3% incline for 36 minutes
8/25/12
? BW - couldnt check
At home
Week 8 QP
Bench 2
-1 Thumbs in CG (Paused)
45x2x5
75x5
105x5
135x3
160x1
185x0 -wtf ughh
175x3x1
155x7x1 -Unnaceptable 
-Bench (thumbs out grip)
95x5
—work—
140x3
155x3
170x3 -Gonna work back up from here
135x12/9/7
-1 Thumbs in CG (paused)
135x4/4/3 -Gotta work on it
-Lat pulldowns (3 sec flex, D-handle)
50x12
—work—
85x12
95x10
105x8
115x5 drop 90x5 drop 70x5 drop 50x5
-Low Incline Skullcrushers SS DB Curls
25x12 10x12
—work—
60x12 30x12
70x12 30x12
80x8 30x12
DOne
8/26/12
181.4 BW wtf lol
Seems like your weight is dropping pretty fast. Maybe that why you didn’t have the best session yesterday? Just a thought
[quote]jtownlax wrote:
Seems like your weight is dropping pretty fast. Maybe that why you didn’t have the best session yesterday? Just a thought[/quote]
Possibru
8/26/12
Low day
181.4 BW
-20 Jav throws
-5 Hill sprints
-Walking @3.5 mph on 3% incline for 17:30 minutes
Bang bang
Will post training soon
8/27/12
182.2 BW
Low day
At school
Week 8 QP
Squat
-Squat
45x2x5
95x5
155x5
200x3
225x3
250x3
275x0 -+Belt. ughhhfhrh
245x2
-5 Count Pause Squats
115x6
175x3
225x3/2/1
-Front Squats
135x10/10/5/5/5
-Pulldown Abs (3 second Negatives)
100x12
150x20/20/20
-Meadow Rows (3 second contraction)
+25x12
—work—
+55x12
+60x10
+65x8
+70x5 drop 50x8 drop 25x12
trainings changing to resemble deadlifts on all days
8/28/12
? BW
Low day
-Walking @3.5 mph on 3% incline for 36 minutes
Finally made my first hundred by doing my own work, lets goooo
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.
[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]
170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that
I would be interested. I am always intrigued by your training but can’t quite figure it out.
When i feel i get to a certain level of strength i would like to try something similar to this. Don’t get me wrong i like ws4sb3 but in the end my goal is to be as strong as possible not have a 50’’ box jump lol. I like how you have a core lift everyday and assistance around it. i tried something like this before but maxed to often and burned out.
[quote]PlainPat wrote:
[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]
170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]
I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.
If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.
For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.
Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class.
[quote]Macmade wrote:
[quote]PlainPat wrote:
[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]
170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]
I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.
If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.
For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.
Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class. [/quote]
this a hater free zone brah
[quote]spar4tee wrote:
[quote]Macmade wrote:
[quote]PlainPat wrote:
[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]
170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]
I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.
If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.
For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.
Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class. [/quote]
this a hater free zone brah[/quote]
lol wut? since when did some polite advice becomes hate speech?
[quote]Macmade wrote:
[quote]spar4tee wrote:
[quote]Macmade wrote:
[quote]PlainPat wrote:
[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]
170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]
I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.
If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.
For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.
Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class. [/quote]
this a hater free zone brah[/quote]
lol wut? since when did some polite advice becomes hate speech? [/quote]
http://t2.gstatic.com/images?q=tbn:ANd9GcRaBvY7_O-YNwpvJrayFMPTFX0Hanp3j8iaEi1C1gqhMD_M9xxY&t=1