[wrestlingstalion]

Well i Figured id start a new training log. since i lift completley different and what not. these days.

well me and my freinds rent out floor time at a mixed martial arts facility. right in town. it works out pretty well we get to do all of are wrestling. and we decide how things are done during those 2 hours.

so what we do is an hour of almost non stop wrestling and training. then an hour of lifting. and yes im pretty whipped by the time i get to the weights. but this is how it goes. i dont bench at all during wrestling season. for me it does nothing but make me sore.

Tuesday: Shoulders, Biceps, Triceps
Military press:
Set1: 85x12
Set2: 105x10
Set3: 115x8
Set4: 115x8
Lateral Raises:
Set1: 30x10 reps
Set2: 30x10 reps
Set3: 30x8 reps
Upright Rows:
Set1: 70x10
Set2: 70x10
Reverse Fly's:
Set1: 30x10
Set2: 30x10
Set3: 30x10 gotta up the weight

Barbell curls. ez bar or straight bar i switch off every two weeks
Set1: 85x10
Set2: 85x8
Set3: 75x10
Set4: 75x8

Lying Tricep Extension:
Set1: 65x10
Set2: 65x10
Set3: 65x10

I do my tricep extensions on the floor because theres not enough benches for us all at once haha. but it works just as well and doesnt let anyone do the fake tricep extension/ pullover you see people do from time to time.

i weigh 165 i wrestle at 169 im below what i wanna be at i gotta cut back some cardio.
i eat tons of protein. and try to hit about 30-50 more grams of carbs a day.

[wrestlingstalion]

Wednesday: Leg, Back Day
Squat:
Set1: 185x15
Set2: 185x15
Set3: 205x10
Set4: 205x8

Deadlifts:
Set1: 200x8
Set2: 200x8
Set3: 200x8
Set4: 200x8 BEAT!!

Bent over Row:
Set1: 135x12
Set2: 145x10
Set3: 155x8
Set4: 165x6

Close grip Row
Set1: 145x12
Set2: 165x10
Set3: 175x8

i Do my back workout after my legs because the squats were good warm ups for my hams. and lower back, for deadlifts.

i dont run on this day. i usually run at night. but since im below the weight i wanna be at i cut my running down. hopefully my weights go up better now. ill know next week

[jmd85]

cool man keep it up, you've given me a few ideas about how to adapt my weight training when i start MMA next week!

is this your weights spilt for the week or will you be hitting it again?

[wrestlingstalion]

its not for the week. well it was last week. some times i cant really handle lifting to many days in the week and training.

But here was my lifting for monday i added some chest. cause i went to the beach and noticed in the pictures me and my freinds took i needed to work on it haha


Bench Press:
Set1:115x12
Set2:135x8
Set3:135x8
Set4:135x8 haha told you my bench is horrible.

Inclne press:
Set1:115x10
Set2:115x10


Barbell Curls:
Set1:75x8
Set2:75x8
Set3:75x6

i only do barbell curls cause i dont feel like i can add on another curl just yet. but that was my monday workout.
im hoping since im adding my chest workouts itll help m wrestling.

[wrestlingstalion]

and here was my Wednesday workout shoulders and triceps


dumbbell shoulder press:
Set1:35x15
Set2:40x12
Set3:45x10
Set4:50x6-7

Lateral Raise: one arm raise this week changing it up
Set1:20x10
Set2:20x10
Set3:20x10
Set4:20x10

Upright Row:
Set1:85x10
Set2:85x10
Set3:85x10

Bent Over Rows:
Set1:30x10
Set2:30x10
Set3:30x10

Lying Tricep extensions: i still do these on the floor
Set1:50x10
Set2:50x10
Set3:50x8 no strength gain.

Over Head Extensions: i added a triceps workout. i can feel it pretty well today haha it doesnt hurt. just fatigued
Set1:40x10
Set2:40x8
Set3:40x8


i need to work in dips or a close grip press. my triceps arent coming in how i want them to. friday ill do my legs and back workout.

[heydespo5269]

your weight says 165 on your profile. is that what you wrestle, or do you cut down and wrestle in the 40's?

[papi]

[quote=
im hoping since im adding my chest workouts itll help m wrestling.[/QUOTE]

chest isnt gonna kill you but it mite be one of the least important muscles for wrestling. i would recomend adding cleans to your workout if it is primarilily for wrestling. ive been wrestling for about 7 years and still in college and the best workouts for it are deads saquats and cleans