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recons 2nd log attempt

18K views 245 replies 8 participants last post by  recon6991 
#1 · (Edited)
Alright I tried to keep progress in a notebook but I kept losing it, so I hope I stick with this to see my progress and benefit from any suggestions. My workout now is more of a strength/power workout then a bodybuilding one. Im preparing for my senior wrestling season, and then Marine Corps boot camp in June.

I workout with my recruiter three times a week, and its usually a lot of running, pull ups, sit ups, and lots of other plyometric fun.
I run 3 miles a morning on the other days, try to keep it under 24 minutes

Im 6'1" and stay between 190 and 210 pounds. Probably ~15% body fat.

Supplements-
Fish oil
Flax seed oil
glutamine
glucosamine
Animal Pak
Protein (ON Whey)
Have taken creatine and NO stuff before but I currently do not
 
#54 ·
So I ended up calling my coach and seeing if I could just go 215 for today, he said it was cool. So here is how the meet went

First school didnt have one. But we did beat this particular school for the first time in our history!

Second school had a new kid (the school has only had wrestling for 2 years) and he had no idea what he was doing, which made it neigh on impossible to pin him. It was like wrestlin a jelly fish! But I 5 take downs on him, and rode his back, and escaped twice, so I got tech'd him. 17-0

Third match, this kid was HUGE the reason why I dont wrestle 215. Not like muscular, but fat. He locked with me and I clawed until I got double unders, hipped him to the ground, got a reverse half (after some scrambling) and pinned him in the first.

Went real well, I am 8-0 and 7-0 in my district. This was were I really appreciated lifting, because these guys were at least 15 lbs heavier than me, probably 20, and they couldn't drag me, snap me, anything like that. It was a great feeling. Not sure of the next meet, but I'll be down to 189
 
#55 ·
Did some lifting in a sauna suit today-

Bench
185x8
225x3x6
245x4
275x2x2

Felt really weak on all of them

Power Snatch
95x3
115x3
135x2

Dips
4x10 BW

Hammer Chins
5x8 BW
1x5 +45 lbs

Been consistently doing sets of 20 ranger diamonds (only thumbs touching) throughout the day, maybe 8-10 sets of 5-6 hours, and keep doing that little core circuit whenever I get bored.
 
#56 ·
I got 2 days out of school suspension on tuesday (for being an idiot) so I havent been to practice, excited as hell for tomorrow. I took yesterday off, needed to rest and all. Had a nice little workout today;
Squats
135x2x3
185x3
255x3x3

5 mins on stationary bike did 1.3 miles

squats
135x3x3

EZ Bar curls (these were mixed in with squats)
35x3x10

Core circuit

Squats
185x3

Power Snatch
95x3x5
Core circuit

This was to get my heartrate going, did it in a sauna suit, not sure of weight, probably around 200. Big tournament on saturday, 8 schools, so 5 matches, really want to be at 189 for that, 215 those boys were to big to be able to wrestle 5 times.

A buddy of mine in a different school set their squat record the other day, 500 something, he wrestles 160! Its hard for me to believe, I know it was ATG, but its damn impressive, he is going to wrestle D1, any school he wants.
Hope everyone is well.
 
#57 ·
Was great to be back at school today, had a grueling practice. Big meet saturday that I cant go to due to Marine Corps stuff...

Practice started off with the usual jogging and stretches, and the second we finished our last stretch coach brought out a bunch of pipes with 10 lb weights on strings for forearm strength. We each had to roll them for 5 (!!!!) minutes, my arms are still shaky, then we did bear crawls around the basketball court which was just hard on my wrists/elbows. We did a lot of drilling, no breaks. Then did a bunch of touch and go in the wrestling room, we went to the track, its about 26 degrees here today, and did an assload of 100 m sprints, I had to go up and back twice with a jumprope because of my behavior, I puked like 3 times. Very good practice, I love it when I have to puke because thats how I tired I am, lets me know I am working. No water breaks killed me, I lost like 7 pounds of water all told. Weighed out at 199. Back up to 200 with a little water and yogurt.

Hope everyone is well
 
#59 ·
Definitely man, it helps so much tying up and with reverses and what not, and especially sprawling and getting the back. When you can lock someone down with just a forearm the rest of your body is free to wreak whatever havoc you want on the other guy.
 
#60 ·
Absolutely demolished my core today-

KB hang cleans -35x4x15 (conditioning)

BOR 3x15 w/35

renegade rows (i think, its where you in a pushup position and row up w/ a weight one at a time) KB 50x3x10

lunges with heavy back and zercher position up my driveway probably 30 yardsx3

more hang cleans (did a bunch of random ones)

then did 2x20 pushups (only 3 points of contact)

elbows to knee crunches-4x20
crunches5x20
plank 3x1 min
plank rollout 10x3
bicycles 4x20

side bends-failure (probably like 50 w/ 35 lb dbs)

everything today really hit my core, startin to like core workouts because with the weight cut I can really see my abs (i know i know...) so i can see the rewards, instant gratification. Gonna do a lot of running tomorrow, gotta find my weight vest...
hope everyone is well
 
#61 ·
Ended up not running today had a really solid workout though.

DB Windmills
5x20
5x25
5x35
5x40
Each side

OH Squat
barx3x10

Bench from bridge (this hurt like a mother)
barx10
95x2x8

Cleans from blocks
95x5
95x3
115x3
135x3
185x1,1,1 (killed me)

Turkish get ups
20 lbs x2x3
each side

knees to elbowsx20
bicyclesx20
crunchx20
plank for like 30 seconds, i was whipped.

hammer chinsx10

probably going to do more core stuff tonight, back extensions and some random stuff.

side bends w/ 50 lbs x 20
hope everyone is well
 
#62 ·
Well, today at practice i was going up against our 215, who just happens to be a complete animal. I got a duck under on him and had 2 on 1 on his right arm, he reached back for a lat throw... Tore my right lat muscle. So im out for the season, again. Doc told me to listen to my body weight lifting wise, and no hard stuff that might recruit the lat to help. So basically I can do leg stuff and light arm stuff. Really sucks because I was having a really good season. Oh well, main thing I am happy about is that it wont effect boot camp.
hope everyone is well
 
#65 ·
Thanks guys, the doc said about 1 month till it is fully healed, she said there wasnt really a point in an xray because there isn't really a sound treatment for it. I'm still going to a lot of core work, running, and see how squatting feels. I think I'll be able to stay strong, just can't push it to hard because I could get real hurt and get dropped from the Marines.
 
#66 ·
Got a great leg workout today

ATG Squats
95x15 (work out some kinks and all)
135x5
185x4
225x5x3
275x2
315x1 (pretty sure thats a PR for ATG)

Was pretty toasted after those

Split squats
barx15
95x2x8


Box jumps

36"x2x20
48"x2x12

Puked right after the last set! Been a while since I puked from working out. I kind of think the injury is a blessing in disguise as I am so close to boot camp that being able to demolish my legs 3x a week along with some hardcore running, I should be set, physically at least.

Did some core stuff, nothing special basically crunches, russian twists, plank rollouts all supersetted for 1 minute a piece.

During the rollouts my lat really flared up in pain, but when I was done I was seeing stars, that was a few hours ago and after some ice/heat it is at its normal pain. The one thing really making me mad is that pullups are my weakest point at far as Marine physical fitness is concerned, and I can't work on them. My goal is to keep cutting weight so that when I can do them, I'm dragging a little bit less on each rep. Should be able to bang out 20-25 by my first strength test.

Also, yesterday I went to a buddies match, he is one of the best I've seen in a long time. 171 and waaaay stronger then me, plus his technique is at a collegiate level. He was up 6-1 and he threw legs as the kid was standing up. He got to high, got rolled, pinned. This kid IS going to wrestle anywhere he wants, but it was eye opening to see him lose because he is kind of like a God on the mats in these parts.
Hope everyone is well.
 
#68 ·
Yea man I plan on it! All time, well Im sure it was like a quarter squat but 450, I was a freshmen really really into football hoping to play Div 1, but as I said, there is no way I even hit parallel. More recently I think I did 350 or so at parallel, maybe 400? Not altogether sure, I didnt really keep track of PRs until this year because I was stronger in everything except my bench. But... I was 250-275 my freshmen and sophomore year, probably 20-25% BF but I was moving some real heavy weight. Then I got real into wrestling so I dropped a lot and it took me a while to gain some strength. But I am thinking of trying to do a short version of Smolov soon.
 
#71 ·
Haha i hope I can get that sometime. Someday I want to have 450/550/650 numbers. I've been wrestling for a long time, since elementary school (2nd grade) so my weight does fluctuate greatly. I'm at 220 right now because I stopped really dieting, but in a week at the same rate with just a bit more running I could be 205. Might just be my scale though haha. Also, if I dont do smolov, I will do 20 rep squats 3x a week. Gonna try and start in the next 2 weeks.
 
#72 ·
Did some arm work yesterday.
DB Curls
25x10
30x9
35x8
40x7
45x6

EZ bar curls
25x10
45x9
55x8
75x7
95x6

Hammer Curls
40x10
50x2x10

V bar pushdown suppersetted with one arm pushdown
stack/50
stack+15/50
Stack+25/50
stack+35/60
stack+50/65
reps were 10,9,8,7,6

Skulls
55x10
65x9
75x8
85x7
115x6

dips
BWx4x12

going to go squat in a bit, will write up how it went.
 
#73 ·
Today was ok felt a weird cramp or charlie horse in my leg after some sets with squats so I benched.

Squat ATG
warm up was like 135 or something for 10
225x3x5
275x1,1,1 -cramp hit right there

Bench, due to my back, I didn't arch at all, so it was actually pretty tough, didnt hit it to hard

6x4x225
1x255
1x275
1x290 - really really really really struggled to get that, probably arched a bit on it too.

So I realized how much chest strength I've lost since I didn't go heavy often during wrestling. So now my priorities are tree trunk legs, and a barrel chest.

Monday-20 rep squats
Might find a chest program to start on soon too, if anyone has suggestions please let me know. Also I changed my first post to show my supplements (nothing special) so if you wanna know just check it out.
hope everyone is well
 
#74 ·
My brother is home from college for a long weekend, and he takes some NO thing, not sure of the name, but I tried some- I was ready to leap tall bullets.

So I had a real solid workout.

Standing OH press (no legs involved)
95x12
115x8
135x2x6
155x3
185x3

Front raise
15x10
25x9
35x8
40x6

Side Raises
25x10
30x8
35x6 (terrible form)

cuban press (i think thats the name, you do about 1/4 the motion of an upright row, and flip the weights so your elbow joint is 90 degrees upwards)
15x10
20x8
25x6

bent over rear delt flyes
35x12
40x10
50x8
-these felt great

powersnatchx3/clean and pressx3/high pullx3
did it with 95, 115, and 135 lbs
they were supersetted
hope everyone is well
 
#75 ·
Been away from the weights for a few days- duty called haha.

I did 10x 100 meter sprints at the school track. Didnt time them but I did see my lunch after the 6th. Then I jogged a mile to cool down.

Been doing 3x 60 pushups every morning and night to help for boot camp along with 5x 100 crunches. I know its stupid because it wont do much more then 3x20 would, but drill instructors wont care much about that, so I just want to be as prepared as I can.

Did mainly an upper body as my legs were crushed.

Clean + Jerk
95x2x3
115x3
135x3
155x2
175x2
185x2x2

Bent over rows
135x10
155x10
185x10
205x6
These really tweaked my lat so I couldnt finish that last set.

Windmills
5 w/ 25 lbs
5 w/ 30
5 w/ 35
5 w/ 40

bicyclesx75
flutter kicksx80
crunchesx50
plankx 1 min
plank rolloutx20

back extension
12 w/ 35
10 w/ 35
8 w/ 45
 
#77 ·
Haha thanks man, I appreciate it.

To those of yall who read t-nation, TRY MECHANICAL DROP SETS!!! And if you dont, right now, go to www.t-nation.com and find that damn article.

Theyre like normal drop sets except instead of changing the weight you change the position.
So here what I did yesterday

Steep Preacher curls
whatever 2 35lb plates is on an EZ Bar, I think 85?
x8

45 degree same weight
x8

standing
to burnout, think I got to like 15

CG Bench
225x8
med grip bench
225x8
normal bench
225x8

Did this twice before we got kicked out of the gym at school for noise... What the hell?

supposed to do it 4 times, not sure my arms could of made it. They just hurt now, not even sore, but hurt if I touch them... Feels great. Also, the benching was easier than I anticipated, so I think I will revisit heavy ass benching, I figure I can max out a bit above 300, once I figure out what it is, I'm going to set a goal of +35lbs before I graduate... We'll see how that goes.

Oh and... the steelers still suck.
 
#78 ·
Today.

1 arm BB snatch
45x3
65x3
85x2
95x2 !!!!!!!!!!
105x1 !!!!!!!
115x fail miserably, almost destroyed my skull. Will have to keep working up to it.

1 leg RDL (Barbell)
115x4x5 (2 sets per leg)

I have heard a lot of people talk crap about 1 leg stuff, but shit it was hard. I've never had my core burn so badly from it, and my hamstring was worked real hard.

Chinese DB Rows
50x2x10
75x3x8
Hope everyone is well
 
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