6/21/11
Warmup
Deadlift (Calculated off of 360lbs, or 90% of 400lb 1rm)
70% 3x252.5
80% 3x287.5
90% 8x325
Goodmorning
8x65
2x10x95
Back Extension
10x45+BW
3x10x55+BW
Farmers Walks
6/23/11
Warmup
Superset:
Pushpress: 3x135, 3x155, 3x175, 3x185
Box Jump: 3xBW, 3xBW+25, 3xBW+35
Bench Press (Calculated off of 225 lbs, or 90% of estimated 250lb 1rm)
70% 3x157.5
80% 3x180
90% 10x205
Superset
Squat (Calculated off of 288 lbs, or 90% of estimated 320lb 1rm)
70% 3x200, 80% 3x230, 90% 10x260
DB Row 3x10x90
Dips
10xBW+40, 10xBW+50
Lunges
64xBW+45
I could be a bit off base here, but whatever.
Whenever I screw around wrestling with friends (I’ve never wrestled for a school or anything), I found that my forearm strength is a bit of a limiting factor. The grip that you use for a deadlift or a pullup is all about the fingers, but it seems that when you’re holding onto a body you have to curl your whole hand under there and you’re using completely different muscles. Kind of like a gooseneck grip. http://www.adamtglass.com/wp-content/uploads/2010/02/gooseneck.jpg
Do you see what I’m talking about or am I unclear?
So do you train your forearms to handle this or what? What’s typical grip work for you?
Thanks and I hope that was clear!
[quote]hastalles wrote:
I could be a bit off base here, but whatever.
Whenever I screw around wrestling with friends (I’ve never wrestled for a school or anything), I found that my forearm strength is a bit of a limiting factor. The grip that you use for a deadlift or a pullup is all about the fingers, but it seems that when you’re holding onto a body you have to curl your whole hand under there and you’re using completely different muscles. Kind of like a gooseneck grip. http://www.adamtglass.com/wp-content/uploads/2010/02/gooseneck.jpg
Do you see what I’m talking about or am I unclear?
So do you train your forearms to handle this or what? What’s typical grip work for you?
Thanks and I hope that was clear![/quote]
My typical grip work is pretty standard. I like to do a lot of rice digs, farmers carries, and plate pinches. One of my favorite grip exercises is to load a row machine with a lot of weight and hold on for as long as I can. Also, heavy deadlifts (of course). Another favorite is to do a mini bicep curl circuit with high-rep ez-bar curls and hammer curls; these tend to fry my forearms. I would say all of these are what best help me to keep my grip and forearm strength up. Hope that helps!
Cool, man. Thanks!
Did some hill sprints; a couple were done holding 20lb dumbbells
6/27/11
Brief Warmup
Hang Clean
3x135
3x155
3x185
(fail) 1x215
(almost got it) 1x205
Shoulder Press (Calculated off of 126 lbs, or 90% of 140lb estimated 1rm)
75% 5x95
85% 3x107.5
95% 8x120
Chinups
BWx10
BW+25x10
BW+50x9.5
6/28/11
Warmup
Deadlift (calculated off of 360lbs, or 90% of 400lb estiamted 1rm)
75% 5x275
85% 3x305
95% 4x345 - awful set
Goodmorning
10x65, 10x85, 10x105
Front Squat
3x155, 3x175, 1x205
Mini hamstring circuit of swiss ball curls and hipthrusts
6/29/11
Warmup
Pushpress
3x135
3x155
1x175
1x205
Bench Press (Calculated off of 225 pounds, or 90% of 250lb estimated 1rm)
75% 170x5
85% 190x3
95% 215x7
Dips
10xBW, 10xBW+30, 10xBW+60
Rows
10x85, 10x105
6/30/11
Warmup
Plyometrics
Squat (Calculated off of 288lbs, or 90% of estimated 320lb 1rm)
5x135
75% 5x215
85% 3x245
95% 8x275
Lunges
46xBW+50
46xBW+60
7/4/11
Going on vacation next week, so I’m making that my deload week. Rep-testing this week
Warmup
Clean
3x45,65,95,135, 1x185
Shoulder Press
5x45,65,95 4x135 (Max reps at 135 is 4. Want 10 by December if possible)
Chinups
10xBW,BW 25,BW 50
Weighted Pushups
1x25xBW 45
ABs
7/5/11
Wrestled before lifting
Clean
3x45,65,95,135
Deadlift
5x135, 22x5 8x315 (Goal for December is 15x315)
Front Squat
1x165,185
Good Morning
8x45,75,95, 5x115
Exercise Ball Curls
2x20
Hip Thrusts
2x15x100
7/6/11
Warmup
Psuh Press
3x45,65,95,125,185
Bench Press
5x45,65,95,135, 15x185 (PR, would like 20-25 by December)
Dips
10xBW 5, 10xBW 35, 7xBW 65
DB Rows
15x75, 12x90, 10x105
7/7/11
Brief Warmup
Box Jumps
3xBW, BW 25
Squats
5x45,65,95,135,185, 15x225 , 1x315
Bench Press
8x135,6x185,3x225
Lunges
62xBW 45, 40xBW 45
Wrestling afterwards
7/19/11
First workout after vacation
Abs Warmup: Turkish get ups, crunches and planks (circuit, do each for 1 min 3 times)
Deadlift (Calculated off of 365 lbs)
135x5, 185x5
65% 235x5
75% 275x5
85% 310x10
Cleans
5x135,155,175
Shoulder Press (Calculated off of 131lbs)
65% 5x86
75% 5x97.5
85% 110x9.5 (Whacked myself in the nose with the barbell; felt like an idiot and like I got jacked in the face)
Wrestled afterwards
7/21/11
Warmup
Push Press
3x135,155,175
Bench Press (Calculated off of 230lbs)
65% 5x150
75% 5x172.5
85% 11x195
Dips
10xBW+5, BW+35, BW+65
Lots of chinups and pullups with chains
Pushups
5xBW+45, BW+70, BW+100
7/22/11
Warmup
Box Jumps
3xBW, BW+10, BW+25
Squats (Calculated off of 293 lbs)
5x135
65% 5x190
75% 5x225
85% 12x250
Squat Machine
20x180
15x270
12x360
Single Leg Swiss Ball Curls
1x10
Swiss Ball Curls
1x20
Abs
7/25/11
Warmup/Abs
Shoulder Press (Calculated off 131lbs)
70% 3x90
80% 3x105
90% 10x115
Chinups
10BW, BW+30, 7xBW+50
Low Rows
10x105,120,135,150,165
Jammer
3x90
2x3x180
7/26/11
Warmup
Deadlift (Calculated off of 365lbs)
5x135,185,225
70% 3x255
80% 3x290
90% 7x330
Hang Cleans
5x145,165,165
Swiss Ball Curls
2x20
Was really sore for some reason, so wrapped it up early and wrestled
7/27/11
Warmup
Pushpress
3x135
1x165,185,210
Bench (Calculate off of 230lbs)
70% 3x160
80% 3x185
90% 7x210 -awful
Dips
10xBW+10, BW+40, 8xBW+70
Chinups
10xBW, BW+20
2x6xBW+40 -awful
DB Rows
8x90,100
10x110
Low Rows
5x245,230,215,200, 20x185