What do you think of this?

[Deltasaurus]

Because of wrestling i cannot do squats any day but friday or saturday.

tell me what you think of this program, my main goal is to gain strength, and a little size over time

Monday, Shoulders Chest Tri's

Alternating shoulders and chest 1st or 2nd.

Shoulders

Seated Milt press
3x4-6

Upright row 3x6-10

Chest

Bench
3x5
2x8-15

Close Grip bench
2x6-10

Dips
5x5 weighted
2 sets 15-25 reps no weight




Tuesday

Ab circuit and light cardio



Wednesday

Back

Deadlift

3x4-6

Pull ups
2x3-6 weighted
3x8-15 no weight

Rows
3x6-10

Thurs

ab circuit cardio


Friday

Legs

10 min warm up light walk

back sqaut
5x5
front squat
3x5

1 set leg press drop set

or i could to legs on friday.


question with 5x5's or 3x3's

do i?

use a weight i can get 5 sets or 5 reps?

or pyramid down?

thanks all input is appreciated. i wrestle 4 days a week so this is jsut to get stronger and maintain strength.
thank you

right now im weak

PR's

deadlift 455 for 1
squat deep A2G 275 for 3
bench 290
dips, 3 plates for 6

i weigh 180 at about 13-14% i think im 22 in april and natty

thanks

AJ

[powerliftmike]

I wouldnt do deadlifts every week. You will most likely quickly overtrain, esp if you are doing squats every week as well. Numbers are good in DL and BP but definently need to concentrate on leg strength/squatting.

[Deltasaurus]

so what would u reccomend i change? as far as on legs?
some more auxillary work?

also should i do like rack pulls and stuff so i dont dead every weak? and should i do like stiff deads. and then go lighter one week or de-load?

plz let me know

[6ft5]

I'd swquat every week, leg press every week. Change deads w lunges and kickbacks every other week, boath good hamy and glute with sum lower back work and stability w lunges.

[Nooomoto]

You need to be careful with your training during season. It's a fine balance between strength training to gain, and practicing for a sport. I play rugby (prop, which means mostly back/leg strength) and during the season I just try to maintain my strength and am not concerned with making gains during the time as it will certainly lead to over-training.

With practice 2x a week, matches every Saturday (sometimes in other states)...and powerlifting 3x a week it's hard. I only attempt to make gains in the off-season.

[Doc.Sust]

i dont agree with all, i deadlift every wk, most wks twice a wk with different variations, and my dead keeps moving up more and more all the time. only thing i would change is to lose the front squat or even better, do 3 set of 5 with back squats and 2 sets of 5-8 with the front squats. otherwise you are doing way to many squats in one day(total 7 sets of 5)

as far as 5x5 and 3x3 swith it up. sometimes do it with a weight that stay the same and sometimes do it with moving the weight up every set. i wouldnt pyramid down

[Deltasaurus]

thanks guys, ill be sure to switch it up and i guess il lower a bit of volume on leg day. thanks again

[Deltasaurus]

bump ne one else?

[jackd1509]

my wrestling coach incorporates push ups between every set, try 15, then as you prgress through your sets, you're really going to feel the measely 15 pushups. try it and tell me what you think. i felt a huge difference the next day in my chest.

[Hoss198]

AJ.

I was a state champ wrestler and a Div 1 all american. Email me and I will give you a wrestling/lifting program that will work