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Old 10-11-2008, 08:11 PM   #1 (permalink)
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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.

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
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Last edited by recon6991 : 01-24-2009 at 05:47 PM.
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Old 10-11-2008, 08:29 PM   #2 (permalink)
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Nice lifting!
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Old 10-12-2008, 01:48 PM   #3 (permalink)
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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.
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Old 10-12-2008, 03:44 PM   #4 (permalink)
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10/12

Warm up 10 dead hang wide pull ups- real slow

BORs
135x8
155x6
165x6
175x6

Deads from blocks

185x5x10

Sumo Deads

205x3
255x3
295x3
335x2
340x1,1,1 (all the weight i have at home)

Towel chins-5x5

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.
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Old 10-13-2008, 12:46 AM   #5 (permalink)
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Quote:
Originally Posted by recon6991 View Post
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.
1 arm DB snatches, powercleans, high pulls, OH jerks are some good ones. Also look into doing plyometric stuff as well. Something that I think works well is also supersetting an explosive movement with a compound exercise. For example, doing a set of 8 of front squats and then right after finishing the set go and do 10 or 15 plyo box jumps or something. You can also do it with bench + clap push ups.

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.
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Old 10-13-2008, 08:41 PM   #6 (permalink)
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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.

Cleans
barx20
95x10
115x3
135x3
145x3
155x3
165x3 (by this point my wrists were screaming)
175x3
185x3 Really stoked about that, I had only gotten 185 up once before today, so this was awesome

DB snatches
40x10
50x5
60x5
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.
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Old 10-13-2008, 08:56 PM   #7 (permalink)
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Really nice cleans man... you make mine look weak as shit!
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Old 10-13-2008, 09:13 PM   #8 (permalink)
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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.
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Old 10-14-2008, 06:45 PM   #9 (permalink)
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Good leg day.

Front squat
95x10
135x5
165x4
195x3
225x2 (didnt go all the way down, a little past parallel but not ATG)
135x10

Split squats
barx10
65x8
95x2x5
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
145x15+10 jumps
185x10+10 jumps
(the only reason i could still go was because my weightlifting coach was motivating the hell out of me)
205x8+10 jumps
225x3x5+8 jumps with each set (puked after 2nd set)
265x2+5 jumps

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)
-5 lbs
180x15
-5 lbs
175x10 (puked)
-20 lbs
155x8
-20
135x8
-90
barx20

promply puked again...

amazing workout, i feel completely demolished... LOVE IT
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Old 10-18-2008, 04:55 PM   #10 (permalink)
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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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