recons 2nd log attempt
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.
Flax seed oil
Protein (ON Whey)
Have taken creatine and NO stuff before but I currently do not
Thanks man, you know a lot more about lifting then me, so I was gonna PM you but this is probably easier, what kind of explosive exercises do you know? I do clap push ups, BW jump squats, and weighted jump lunges and cleans, but there has to be some more, if you know any please let me know.
Warm up 10 dead hang wide pull ups- real slow
Deads from blocks
340x1,1,1 (all the weight i have at home)
back extensions, 3x10+25lbs
cool down- jump rope around 5 minutes and some slow crunches
*the Deads felt good from blocks, but the Sumos wrecked me... really struggled on the last 2 sets, I think I'm gonna start doing rack pulls to try and help that.
Also look into Dynamic Effort work, which is taking about 60% of your 1-rep max for a lift, and doing 6-8 sets of 2-3 reps focusing on explosiveness and speed.
Awesome, thanks wukka.
Today was a great day, 2 hours of open mats so I got some great wrestling in. We had hydration tests as well, I normally wrestle 189, but I weighed in at 193.3 with 13% body fat, so I got the nod to drop to 171! Im excited, its gonna be a little more of a cut then I've ever done, but the competition in my area at 171 is a lot tougher.
165x3 (by this point my wrists were screaming)
185x3 Really stoked about that, I had only gotten 185 up once before today, so this was awesome
75x2,2 (These were really tough, hadn't tried that much weight before today, felt good though)
Did some core work on top of the wrestling-
Hanging knee raisesx20
Cable twistsx20 w/ 15 lbs
Russian twists with a 45 platex2x20
cool down- really light jump rope for about 9 or 10 minutes.
I've got my squat day tomorrow which is: back squats, split squats, sissy squats, jump squats, and box jumps so I'm going to try that compound+explosive with some type of squats and box jumps.
Really nice cleans man... you make mine look weak as shit!
Thanks man, but Ive got like 30 lbs on you haha. Plus i saw your dl numbers, lots better then mine. I wanna pull 400 by new years, its a bit lofty but I think I can get it. I mean without hitching and all, gotta start doing it at school so I can use more weight.
Good leg day.
225x2 (didnt go all the way down, a little past parallel but not ATG)
115x5 (these crushed me, barely able to balance and bring the weight up)
weighted jump lunges w/ 20lbs in each hand
10 yards up and back=1 set. did 4. absolutely demolished me
back ATG squats+box jumps
(the only reason i could still go was because my weightlifting coach was motivating the hell out of me)
225x3x5+8 jumps with each set (puked after 2nd set)
Then did a burn out set, with like 185 but with 2 45 plate, 4 tens, 4 2.5s on it
185x15 (last one took a LOT of effort to get up)
promply puked again...
amazing workout, i feel completely demolished... LOVE IT
I pulled a muscle in my lower back thursday at football, so Im taking a few days off from the gym, hope to be back by wednesday.
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