I Will start off with a little info about myself. I am 19 5’8", 170 pounds unknown bodyfat I am going to guess around 13%. Max Bench 275, Squat 325, Deadlift 375. I need to up my Squats and Deadlift (used to only do upper body when I first started lifting). I am just wanting to increase strength while losing fat for wrestling season (for a college club team). So here is the program I made that I thought would work.
excercise sets x reps
Mon:Chest/Triceps
Bench 5x3
Incline DB Bench 4x6
Dips 5x5
Flies 3x8
Skull-Crusher 4x6
Overhead extension 3x8
Pressdown 3x10
Tues:Legs,Bis
Squats 5x5
Lunges 4x6
leg Press 3x8
Wall Sits 3x Max time I can hold (this is just to help me get more endurance for holding my stance during matches)
Barbell curl 5x5
DB Preacher curl 3x6
Reverse curl 3x8
Weds:Forearm work, cardio
Wrist curl 4x8
Wrist extension 4x8
Forearm roller 5x up and down
30 minutes of sprints & various cardio work
Thursday:Back/Traps
Deadlift 5x5
Bent-over row 4x6
Weighted Pull-up 3x8
Straight arm pulldown 2x10
DB Shrugs 4x8
Smith Behind Back shrugs 4x8
Friday: Shoulders
Seated military press 5x5
Upright row 4x6
Arnold press 3x8
Front raises 3x10
I think i posted this twice…crap
looks like you’re doing too much to me.
Look into “westside for skinny bastards”
Since you wrestle…For your ME days (that’ll make sense later), use weighted chins and incline presses (imo)
[quote]Wrestler14 wrote:
I Will start off with a little info about myself. I am 19 5’8", 170 pounds unknown bodyfat I am going to guess around 13%. Max Bench 275, Squat 325, Deadlift 375. I need to up my Squats and Deadlift (used to only do upper body when I first started lifting). I am just wanting to increase strength while losing fat for wrestling season (for a college club team). So here is the program I made that I thought would work.
excercise sets x reps
Mon:Chest/Triceps
Bench 5x3
Incline DB Bench 4x6
Dips 5x5
Flies 3x8
Skull-Crusher 4x6
Overhead extension 3x8
Pressdown 3x10
Tues:Legs,Bis
Squats 5x5
Lunges 4x6
leg Press 3x8
Wall Sits 3x Max time I can hold (this is just to help me get more endurance for holding my stance during matches)
Barbell curl 5x5
DB Preacher curl 3x6
Reverse curl 3x8
Weds:Forearm work, cardio
Wrist curl 4x8
Wrist extension 4x8
Forearm roller 5x up and down
30 minutes of sprints & various cardio work
Thursday:Back/Traps
Deadlift 5x5
Bent-over row 4x6
Weighted Pull-up 3x8
Straight arm pulldown 2x10
DB Shrugs 4x8
Smith Behind Back shrugs 4x8
Friday: Shoulders
Seated military press 5x5
Upright row 4x6
Arnold press 3x8
Front raises 3x10
I think i posted this twice…crap[/quote]
You said you wanted to cut fat, so obviously you are going to be under some caloric restriction. Personally, the volume is way too high for you to recover while being in a negative energy balance. You might be able to do some trickery by loading up on the creating and bcaa’s.
Regardless, I think you can get a better program. It looks to me like you just kinda threw some random excercises together. The set/rep scheme seems to be kind of random. Why not check out some of the routines on this site? There are routines here which are designed for what you want to do.
Josh
Cut out at least 1 and for some 2 exercises.
Yeah dude, volume is way up there.
Have you considered 5x5 across the board? The variations in sets vs. reps seems like it could get a little cumbersome, and the last thing you want to be thinking during a movement is “shit, was this 4x6 or 3x8?”
I’m a big fan of doing Deadlifts 5x1. You’ll plow right through that 375 ceiling in no time using that sets/rep range. You amp up for one big pull rather than trying to put 5 together in a row. I found that usually after the second pull in a set my form would go to shit. Going 5x1 allows you the kind of focus you need for good clean lifts without risk of injury. In my opinion.
As for the isometric wall sits, why not save those for an off day or at least hold off till the end of the work-out?
What weight class do you intend to wrestle in? How much fat loss are you looking at?
B.
[quote]BradTGIF wrote:
Yeah dude, volume is way up there.
Have you considered 5x5 across the board? The variations in sets vs. reps seems like it could get a little cumbersome, and the last thing you want to be thinking during a movement is “shit, was this 4x6 or 3x8?”
I’m a big fan of doing Deadlifts 5x1. You’ll plow right through that 375 ceiling in no time using that sets/rep range. You amp up for one big pull rather than trying to put 5 together in a row. I found that usually after the second pull in a set my form would go to shit. Going 5x1 allows you the kind of focus you need for good clean lifts without risk of injury. In my opinion.
As for the isometric wall sits, why not save those for an off day or at least hold off till the end of the work-out?
What weight class do you intend to wrestle in? How much fat loss are you looking at?
B.
[/quote]
whats a 375 ceiling?
[quote]budlight1 wrote:
BradTGIF wrote:
Yeah dude, volume is way up there.
Have you considered 5x5 across the board? The variations in sets vs. reps seems like it could get a little cumbersome, and the last thing you want to be thinking during a movement is “shit, was this 4x6 or 3x8?”
I’m a big fan of doing Deadlifts 5x1. You’ll plow right through that 375 ceiling in no time using that sets/rep range. You amp up for one big pull rather than trying to put 5 together in a row. I found that usually after the second pull in a set my form would go to shit. Going 5x1 allows you the kind of focus you need for good clean lifts without risk of injury. In my opinion.
As for the isometric wall sits, why not save those for an off day or at least hold off till the end of the work-out?
What weight class do you intend to wrestle in? How much fat loss are you looking at?
B.
whats a 375 ceiling?[/quote]
He said his Deadlift was 375 and needed to be stronger, so I assumed he was stuck at that poundage.
Thus his ceiling for DL is 375.
B.
[quote]BradTGIF wrote:
budlight1 wrote:
BradTGIF wrote:
Yeah dude, volume is way up there.
Have you considered 5x5 across the board? The variations in sets vs. reps seems like it could get a little cumbersome, and the last thing you want to be thinking during a movement is “shit, was this 4x6 or 3x8?”
I’m a big fan of doing Deadlifts 5x1. You’ll plow right through that 375 ceiling in no time using that sets/rep range. You amp up for one big pull rather than trying to put 5 together in a row. I found that usually after the second pull in a set my form would go to shit. Going 5x1 allows you the kind of focus you need for good clean lifts without risk of injury. In my opinion.
As for the isometric wall sits, why not save those for an off day or at least hold off till the end of the work-out?
What weight class do you intend to wrestle in? How much fat loss are you looking at?
B.
whats a 375 ceiling?
He said his Deadlift was 375 and needed to be stronger, so I assumed he was stuck at that poundage.
Thus his ceiling for DL is 375.
[/quote]
sorry i kinda half read the op
Although obviously there can be a lot of overlap between the two, this most definitely leans a lot more towards a bodybuilding workout than it does a strength workout. The volume is way too much and you’re putting a lot of effort into exercises that contribute very little to functional strength ( flies, lateral raises, triceps pushdowns, etc. ). For sports-applicable strength, you should focus almost completely on the compound stuff ( deadlifts, squats, presses, rows, etc ) and core of course too… and not waste so much precious energy and recovery on all the more isolation stuff for shoulders, pecs, and arms. You may also want to seriously consider interjecting some of the Olympic Weighlifting movements into your routine to improve explosive strength ( I’d conside power cleans and overhead squats as a start).
Anyway, my thoughts are: 2-3 times a week work hard basically doing a full-body workout choosing 4-5 compound exercises (sensible combinations) from following exercises:
back/front squats
deadlifts
bench/dips/military presses
power cleans/high pulls
(adding other OWL movements would also be great! )
chins/rows/lunges
work hard and generally try to limit the workouts to no more than about 20 sets… then do your core, stretch, and then… go home!
( btw, if you haven’t already… read about and learn to do overhead squats!! they are VERY hard to do at first but they really are the king of core movements and even by themselves do reap huge benefits in truly functional strength for any sport!!! ).
Supplement this with any grip work needed for wrestling ( ever try the “farmer’s walk”? ) … and of course some cv work outside ( ever try sled pulling? )… and do a good job with your nutrition and hydration.
That’s how i’d approach it anyway. You might also want to post this question over in the “Strength Sports” forum and maybe someone there could help you build a more sports-specific routine for wrestling better than i can.
( also read the articles on here by Dan John… great fundamental, sensible stuff regarding functional strength training for sports… this is where i learned about overhead squats! 
)
-Phil
Thanks a lot guys, now I do see that I have too much volume. I want lose like 10 pounds of fat to wrestle 160, but I do not want to compromise too much strength for a lower weight class.
I was considering putting in some cleans, it would be a good idea for more power. I think overhead squats are hard, I tried them once with like 85 pounds and it felt odd (I had to go up on to my toes to prevent myself from falling backward, probably because my shoulders are not really flexable).
Sorry it took so long for me to reply, I just had surgery and felt like shit and didn’t feel like going on the computer.
Also do you all think it would be bad to do a full-body workout, with squats, deadlifts, benchpress, push-press all in the same day?
Any advice is appreciated.
-Wrestler