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the_beast 03-17-2012 12:23 AM

Help: My program lacks well being an Organized Program
 
I'm a Highschool Wrester I wrestle 195 up to 285, but i usually stick to the new 220lb weight class.
I currenlty don't have a Lifting scheedule.
I own a 60lb sand bag (with the option to make more, or heavier); and a bench with only 110lbs but i can add chains to.
I'm at a lost at what Progam i can do. I right now i'm doing:

(every day)

4 min jump rope, then 2 mins of stance and motion
15 push ups, 30 crunches, 25 situps
Sandbag curls (replace Barbell curl)
Shoulder squats (ever two I press it and set it on opposite shoulder)
Military Press with sandbag
Bear hug squat jumps
Bench Press: 5 reps no chain, 7 with one log chain each side (10 feet), 5 no chains max reps.
1 min jump rope

mzubak 09-13-2012 10:48 AM

Great use of what equipment you do have! If that's all that you have access to, I would continue doing the kind of things you already are. As a wrestler, you should be focusing on pulling exercises more than pushing (rows/pulls vs bench press), so I would definitely suggest adding a bunch of those. Add some grip strength work and a couple of sprints and you should be ok. Make sure that you are consistently adding weight or repetitions each week, otherwise your gains will level out.


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