Collegiate Wrestling

[Newtt]

I had a journal on the PL section a while back and although I stopped posting in it I haven't stopped training. Just making this thread now because recently, without a strict schedule I have noticed I put off a lot of workouts and my progress has slowed in my conditioning/strength aspect. This isn't MMA but I figured it would be the most appropriate place to post it.

Will be posting workouts from my training and awesome wrestling matches from www.Flowrestling.com regularly

[Newtt]

2 Miles on the tread this morning. 4pm practice later. Can't wait to see PSU vs IOWA. Don't have the Big Ten Network so hopefully I can find a recording later. Also Cornell vs Iowa State live on Flo this weekend.

http://www.flowrestling.org/videos/coverage/view_video/237797-big-live-duals/438249-big-live-weekend-preview

[Newtt]

7AM Lift

Treadmill Warmup

Chest Supported Rows
1 plate x1x10
1.5 plates x5x10

Incline DB Press
50'sx1x20x
60'sx2x15

DB Shrugs
100'sx2x20

Cable Chest Fly's
30x1x25
45x1x25

Upright Rows
1 Platex2x25

Abs
3 sets

Just getting some rep work in. I use Wendler's 5/3/1 template in respect to how he organizes the weekly cycles. I'll go 3 weeks on 1 main lift and then deload 1 week with some rep work and switch it up. Squatting tomorrow morning, then an afternoon wrestling session.

[Newtt]

Broad Jumps
3x3

SSB 10" Box Squat
65x10
115x8
155x5
185x5
205x5
225x10

DB Split Squats
30'sx3x8

Seated Band Leg Curls
Purplex2x20

Calf Raises
2x30

Leg Raises
2x20

Side Bends
2x15

[Newtt]

Morning workout

Stretch
1.5 Miles light job
3x300 jump ropes
3x45 second plate pinches (2x25lb)
30'sx2x20 hammer curls

Some DOMS from yesterday's lift, and it was just made worse by wrestling yesterday afternoon. 4pm practice at the college today, no classes so I can lounge around the house and eat, eat, eat until then.

[Newtt]

30* Incline Press
Barx20
95x10
115x10
135x5
145x5
155x5
165x10

30* Incline DB Fly
30'sx3x8

Chins
BWx10
+25x3x8
BWx10

Band Rows
Greenx2x20

Band Pullaparts
Minix2x20

Narrow Pushups
BWx20

Ab Pulldowns
2x15

Barbell Russian twist
2x30

[futurebeast67]

Cool log man keep up the good work. What school do you wrestle for, or if you'd rather not say, what division of school is it?

What did you think of that Lewnes vs Reader match? I still put Ruth #1, but im pulling for Henrich in march.

Iowa pulled some good upsets to beat Penn State. I was pretty surprised when long and wright lost.

[Newtt]

Cool log man keep up the good work. What school do you wrestle for, or if you'd rather not say, what division of school is it?

What did you think of that Lewnes vs Reader match? I still put Ruth #1, but im pulling for Henrich in march.

Iowa pulled some good upsets to beat Penn State. I was pretty surprised when long and wright lost.

I wrestle at a JUCO college, but I entered this year part-time to keep myself academically ineligable so I could get a year of training under my belt. Wrestling in open tournaments and winning each one except 1, I have already had a few D1 coaches talk to me and want me to come visit their schools. Next year I will use a year of eligibility, and if everything goes to plan, win JUCO's and then I will have the opportunity to go to a number of D1 schools for free.

Lewnes vs Reader was a great match, but I am disapointed in how lewnes wrestled. his funky defense is great and works well, but in certain positions he was in there was no need for it. with reader on a shot, out in front of you, you dont go rubber knee and try and kick out. square your fukkin hips and rip his shoulder out. that being said i dont think ruth will win it come march, either reader/henrich/lewnes will be in the finals. cant really make a prediction, depends on how the seeding works out come nationals, but IMO reader will beat ruth.

as for PSU vs IOWA, best dual i have ever seen in my life. no one even gave iowa a chance, but looking back, it was totally possible. andrew long is a drug addict and i personally feel he is not doing the right things this year, and it shows. look how good of shape mcdonough was in, compared to long. not even on the same level anymore. not surpring that ramos was able to pull out the upset, but I think he could have scored earlier, and avoided that stall warning in the beginning. that being said, doubt long will be in the finals come march.

141 was awesome, but the score did not reflect how dominant marion was in that match. alton caught him with his amazing neck wrench outside trip, but marion came back and absolutely BROKE him. i love to watch those kinds of comebacks. the score in the rematch will be more dominant for montell, and im rooting for montell come march. no way kellen russel can keep up with his pace.

i knew wright was going to lose. he lost to gambrall in high school, and by the way he looked physically you could tell his injury has put a damper on his training. his shots looked pathetic and absolutely no chain wrestling involved, which is probably due to his shoulder injury. i doubt wright will place this year at the NCAA's tbh, maybe squeeze out a 7th/8th.

thanks for reading the log

[Newtt]

yDLIFLbChuk

4pm practice after my 1pm class today. After practice did a plate circuit w/ the team.

[cluckett87]

Iowa actually matches up quite well with PSU. Especially with Pataky out. Not to mention that Iowa is improving rapidly and going to be one of the top teams in the nation at the end of the year. Brands is much better at developing wrestlers than Sanderson.

Great log. Good luck improving. I hope you can keep up the good work and get a ride. Are you a 165 or 174 lber?

[Newtt]

Iowa actually matches up quite well with PSU. Especially with Pataky out. Not to mention that Iowa is improving rapidly and going to be one of the top teams in the nation at the end of the year. Brands is much better at developing wrestlers than Sanderson.

Great log. Good luck improving. I hope you can keep up the good work and get a ride. Are you a 165 or 174 lber?

True, Iowa matches PSU's studs with better ones at a lot of weights. although I believe McD could easily score bonus, possibly a pin, considering he pinned precin, an earlier loss at midlands a few weeks ago.

I wrestle at 165, walk around at about 176 atm with wrestling almost everyday.

[ebric]

we actually have a tourn comin up down south in tally..but goodluck with the training..im in the 174 and walk around at 177ish

[futurebeast67]

I wrestle at a JUCO college, but I entered this year part-time to keep myself academically ineligable so I could get a year of training under my belt. Wrestling in open tournaments and winning each one except 1, I have already had a few D1 coaches talk to me and want me to come visit their schools. Next year I will use a year of eligibility, and if everything goes to plan, win JUCO's and then I will have the opportunity to go to a number of D1 schools for free.

Lewnes vs Reader was a great match, but I am disapointed in how lewnes wrestled. his funky defense is great and works well, but in certain positions he was in there was no need for it. with reader on a shot, out in front of you, you dont go rubber knee and try and kick out. square your fukkin hips and rip his shoulder out. that being said i dont think ruth will win it come march, either reader/henrich/lewnes will be in the finals. cant really make a prediction, depends on how the seeding works out come nationals, but IMO reader will beat ruth.

as for PSU vs IOWA, best dual i have ever seen in my life. no one even gave iowa a chance, but looking back, it was totally possible. andrew long is a drug addict and i personally feel he is not doing the right things this year, and it shows. look how good of shape mcdonough was in, compared to long. not even on the same level anymore. not surpring that ramos was able to pull out the upset, but I think he could have scored earlier, and avoided that stall warning in the beginning. that being said, doubt long will be in the finals come march.

141 was awesome, but the score did not reflect how dominant marion was in that match. alton caught him with his amazing neck wrench outside trip, but marion came back and absolutely BROKE him. i love to watch those kinds of comebacks. the score in the rematch will be more dominant for montell, and im rooting for montell come march. no way kellen russel can keep up with his pace.

i knew wright was going to lose. he lost to gambrall in high school, and by the way he looked physically you could tell his injury has put a damper on his training. his shots looked pathetic and absolutely no chain wrestling involved, which is probably due to his shoulder injury. i doubt wright will place this year at the NCAA's tbh, maybe squeeze out a 7th/8th.

thanks for reading the log
good to see you have a plan. Keep up the good work to follow through with it. What state did you wrestle in during High school? How long have you wrestled?

I agree completely on the Lewnes v Reader match. I just wish we would get to see Reader vs Henrich and Ruth, and Henrich v Lewnes before the NCAAs.

I don't see Long having much of a shot at finals this year either; he will pressed to make it in the top 8. What do you think about Devin Carter? he is tearing it up at 133

I'd be kinda surprised if Marion won it all come March, but him, russell, and thorn will all be wrestling each other in the next few weeks, so we should have a clearer picture of how they match up before the big tens. It will be great to see those 3 have a chance to wrestle 3 times from now to the end of the postseason.

Thoughts on 149? I've got Caldwell big time, and a possible final of him vs Dake could be great, but i don't think Dake has looked as good as he did last year

[Newtt]

Deficit Conv. Deadlifts (Bar was at ankle bone)
Barx10
95x10
135x10
185x5
225x5
255x5
275x5
295x11

SSB 10" Box Stepups
135x15 (each leg)
185x15

Calf Raises
2x30

Weighted Crunches
45x2x15

Barbell Russian Twist
Barx2x15

[ebric]

ill be wrestling this weekend at a big tournament in florida any tips you guys can give

[Newtt]

ill be wrestling this weekend at a big tournament in florida any tips you guys can give

don't lose!

[ebric]

same thing coach said haha

[Newtt]

2 Mile Jog
3x300 Jump ropes
3x45 second 50 lb plate pinches
2x12 DB hammer curls 30's
2x25 band pushdowns

late night last night, went out to the bars with a buddy of mine so it was important for me today to get today started with a good cardio and recovery workout. all in all a fun night




---------------------------------------------------------------------------------------


good to see you have a plan. Keep up the good work to follow through with it. What state did you wrestle in during High school? How long have you wrestled?

I agree completely on the Lewnes v Reader match. I just wish we would get to see Reader vs Henrich and Ruth, and Henrich v Lewnes before the NCAAs.

I don't see Long having much of a shot at finals this year either; he will pressed to make it in the top 8. What do you think about Devin Carter? he is tearing it up at 133

I'd be kinda surprised if Marion won it all come March, but him, russell, and thorn will all be wrestling each other in the next few weeks, so we should have a clearer picture of how they match up before the big tens. It will be great to see those 3 have a chance to wrestle 3 times from now to the end of the postseason.

Thoughts on 149? I've got Caldwell big time, and a possible final of him vs Dake could be great, but i don't think Dake has looked as good as he did last year

who knows on 149, havent seen caldwell wrestle in over 1.5 years so its a crapshoot on where his conditioning and shape is. but, he did dominate metcalf, and metcalf would fuk up dake, and HAS fuked up molinaro multiple times, so caldwell is on another level of both of them. i think caldwell will have more problems with dake than he does with molinaro, caldwell matches up well with shorter guys with a headbanging style, ala metcalf.

[Newtt]

Light CSR
2x15

DB Flat Press
40x10
50x10
60x5
70x5
80x15

Cable Crossovers
3x15

Neutral Grip Rows
4x8

Superset
(a)KB Cleans
2x15
(b)Rear Delt Fly's
2x10

Abs
2x20

cool mix i saw on the misc using dial up internet sounds
t6rE0sPx7pU

Going to jersey to visit a friend for the weekend. my squat workout will be moved to monday, and tomorrow morning we are going to his wrestling club called SIR. going snowboarding later today when i get there and then superbowl party tomorrow afternoon after wrestling

[F3D]

log looks good, strong lifts.

Just curious as to what your diet looks like?

[Newtt]

log looks good, strong lifts.

Just curious as to what your diet looks like?

Thanks

Diet is usually similar day to day heres a quick breakdown of a typical day where i have 2 workouts plus class

Meal 1: Bowl of granola/milk pre workout

lift

meal 2: huge plate of loaded eggs with 2 pieces of whole wheat toast, orange juice and 2 packets of carnation instant breakfast with a tall protein shaker full of milk, the milk alone is 700 calories, in my eggs are 3 eggs/milk/mushroom/spinach/steak or chicken/olive oil/salsa/cheese

class

meal 3: yogurt/fruit/granola

class

meal 4: cliff bar/banana/orange/granola

wrestle

meal 5: steak or chicken or fish/rice or potatoes/orange juice

meal 6: 2 packets of carnation instant breakfast with a shaker cup full of milk

[Newtt]

Sunday: hill sprints x10000000000 (snowboarding haha)

Monday:
Broad Jumps
3x3 45 second rest

10" SSB Box Squat
Barx10
115x10
155x5
185x3
205x3
225x3
250x8

DB Split Squats
35'sx3x10

Seated Band Leg Curls
2x20

Leg Press calf raises
2x20

Ab planks
3x45 seconds

Butterfly kicks
2x90

not using a belt on the ssb definitely is a huge difference, the amount of ab strength it requires me to use really wears me down. also squatting down to a 10" box with a close stance puts me 2-3" below parallel so the weight not being as heavy as i'd like isnt that big of a deal, next cycle of lower body for my squat day will be a straight bar back squat so I can see the difference in the bars using accurate maxes. my last set wasnt an all out set and i think i could have squeezed out maybe 2 more but i'd rather save it for next week. good lift today after a weekend of snowboarding and wrestling in jersey.

[Newtt]

Breakfast after my lift this morning

http://i1221.photobucket.com/albums/dd467/VapoFlo/Mobile%20Uploads/0207011213.jpg
http://i1221.photobucket.com/albums/dd467/VapoFlo/Mobile%20Uploads/0207011215.jpg
http://i1221.photobucket.com/albums/dd467/VapoFlo/Mobile%20Uploads/0207011227.jpg
http://i1221.photobucket.com/albums/dd467/VapoFlo/Mobile%20Uploads/0207011233.jpg

[Newtt]

Upper Warmup/Foam Rolling

30* Incline Press
Barx10
95x10
115x10
135x3
155x3
165x3
180x8

Neutral Pullups
BWx10,23
+45x5x5

Superset
(a)Incline DB Press
30'sx6x10
(b)Incline DB Fly
30'sx6x6

Chuck V Pulldowns
2x20

Cable Shrugs
2x20

Band Pullaparts
2x15

[F3D]

that meal number 2 is huge haha, I don't know how you eat that huge omelet and drink the big shaker of milk.

Do you supplement with anything like protein powders/vitamins etc?

[awkwardturtle22]

ill be wrestling this weekend at a big tournament in florida any tips you guys can give

"Guyz, no prezzure, but don't look like a poosay ok?"

Granted that was BJJ not wrestling, you've got prezzure.

Also WTH is going on on that pan, I don't even

[Newtt]

that meal number 2 is huge haha, I don't know how you eat that huge omelet and drink the big shaker of milk.

Do you supplement with anything like protein powders/vitamins etc?

haha well i get up around 8ish have something small before i lift just so im not hungry. after i lift and shower and start cooking its 9:30 so im starving by then. i prefer to eat a lot in the morning because its easier on my body to rehydrate and eat after a weighin for a tournament at 8 am.

I used to supplement with protein powder over the summer when i was trying to gain weight, but right now im not looking to gain anything more because my body type is suited to wrestle at 165, so im trying to stay around 180 in the offseason which will give me a good base of muscle to cut from. ill diet down to around 170-172 and maintain that inseason. and i take a multi if i remember haha.


"Guyz, no prezzure, but don't look like a poosay ok?"

Granted that was BJJ not wrestling, you've got prezzure.

Also WTH is going on on that pan, I don't even

its a grittle, not a pan haha. soo much easier to clean than using a pan, plus its much bigger.

[Newtt]

Deficit Conv. Deadlifts (Bar was at ankle bone)
Barx10
95x10
135x10
185x5
225x3
255x3
275x3
295x3
315x9

SSB 10" Box Stepups
245x3x6

Leg Press Calf Raises
2x25

Barbell Russian Twist
Barx30
+10x30

Band Ab Pulldowns
Greenx2x15

[F3D]

Your log made me interested to go out a try a Cliff bar.

I got one and liked it, I think I'm gonna go stock up. There convenient for when I have class/training and what not.

[Newtt]

Your log made me interested to go out a try a Cliff bar.

I got one and liked it, I think I'm gonna go stock up. There convenient for when I have class/training and what not.

haha they look like sh.t but taste amazing.

-----------------------------------------------------------------------------------------

Mobility/Foam Roll

SSB 10" Box Squat
Barx10
115x10
155x8
180x5
205x5
225x5
250x3
280x5

All with no belt, felt solid.

DB Split Squat
45'sx2x8

Band Leg Curls
2x20

Calf Raises
2x25

Band AB pulldowns
2x15

Side Bends
45x2x15

Another long weekend. Traveled to PA all day saturday, barely ate anything, got home at midnight, wrestled at 9am on sunday morning, then went to watch the county tournament all day afterwards. not a good weekend of eating and i didnt get to lift like i usually do on sat/sun. I have to move my squat day to monday because of sunday morning wrestling. other than that the lift felt pretty good, just felt a little more tired than usual toward the end of my sets

[Newtt]

Mobility/Foam

30* Incline Bench
Barx10
95x2
115x5
135x5
165x5
180x3
195x5

Superset
(a)Wide Chins
BWx10
+50x3x6
BWx10

(b)15* Incline DB
45x20
45x3x10

Cable Shrugs
Stackx2x25

Band Pullaparts
2x20

Russian Barbell Twist
x30

Weighted Situps
x15

Hanging Leg Raises
x10

[Newtt]

Deficit Conv. Deadlifts
Barx10
95x10
135x8
185x5
225x5
255x5
295x3
335x7

16" Box Stepups
155x3x8

Band Leg Curls
2x20

Calf Raises
3x20

Band Ab Pulldowns
3x15

Leg Raises
3x10

Plate Oblique Twist
3x30

took a vid of the last set of deads, will post later

[Newtt]

This whole week was just a easy deload. did a light rep upperbody workout not worth writing down on tuesday and did cardio wednesday and this morning.

Friday
2 miles
Ab pulldowns x2 sets
Russian twist x2 sets
plate pinches x 4 sets

[Newtt]

Saturday

Foam/Warmup

DB Incline
30x10
50x10
50x26,16,14

Chins
BWx10
+45x5x5
BWx10

Cable Crossovers
60x15
70x13
60x15

Chuck V Pulldowns
2x15

Shrugs
225x2x20

Reverse Machine Fly's
3x15

Weighted Situps
2x10

Felt good, 3 sets to near failure on the DB's. couldn't find the dip belt so I had to grip a DB with my feet. Next week i'll find it and i'll get up to maybe 60 or so lbs for reps. really want to increase my pullup strength. my goal is +135 lbs for 5 clean reps. while I'm at it, my other goal is working toward a 500 lb deadlift and 455 lb squat. I think all are pretty attainable even if i keep myself in good wrestling shape. JUCO nationals are going on today, and that makes me even more motivated for next year. I have to show what i can do to go get what i want. a full scholarship to a D1 school. got to put the work in first.

[Prokofiev]

I had a few questions I wanted to ask you but before I ask I just wanted say that you're looking good :D.

Anyway I'm a freshman in highschool and I joined wrestling about 2 weeks into the season. I am 5'8 and at 125 lbs and about 7% body fat.

Ok, first off, I wanted to know what kind of weight class I should be aiming for at my current height. I have extremely low body fat but I'm decently strong as I am nearly as strong as my 152 lb friend and much stronger than my 130 lb friend. But of course, I am no match to guys in my weight class in terms of strength because there are guys like at 5'6 who are extremely strong and overwhelm me. So yeah, if you could answer this question I would be very happy already :D.

Ok, now my second question. My coach at my high school is pretty bad as he basically only focuses on cardio because it will make us wrestlers "not tired" in a match. Yes, I agree with this, but I am very sure strength helps a lot as well as TECHNIQUE!!! Yeah, he barely teaches any technique as well. Most of the technique that I've learned were from some other fellow wrestlers who have been to summer camps and stuff. So I just wanted to know what I could do to refine my technique like going to summer camps or something.

Thanks for reading my ridiculously long questions.

[Newtt]

I had a few questions I wanted to ask you but before I ask I just wanted say that you're looking good :D.

Anyway I'm a freshman in highschool and I joined wrestling about 2 weeks into the season. I am 5'8 and at 125 lbs and about 7% body fat.

What state are you from and have you ever wrestled before?


Ok, first off, I wanted to know what kind of weight class I should be aiming for at my current height. I have extremely low body fat but I'm decently strong as I am nearly as strong as my 152 lb friend and much stronger than my 130 lb friend. But of course, I am no match to guys in my weight class in terms of strength because there are guys like at 5'6 who are extremely strong and overwhelm me. So yeah, if you could answer this question I would be very happy already :D.

the great thing about wrestling, is that no matter what your height and weight, you can be successful at any level. for example i wrestle at 165 in college at 5'10, walking around at about 175-180 depending on the day. in high school i wrestled 171 weighing a little less. My friend is about 5'8ish and wrestles 174 and walks around normally at about 184ish. another guy i know is 5'9 and wrestles at 141, weighing about 146ish. now both of these guys i know are both all americans and are absolute beasts, but their styles are different. depending on your frame, for example a long and lanky kid has better leverage and significant reach advantage, and a shorter thicker kid in the same weight class will be stronger but have less of a reach advantage.

my advice would be, dont kill yourself cutting weight, lift heavy and often, eat healthy when you are hungry, and focus on technique.


Ok, now my second question. My coach at my high school is pretty bad as he basically only focuses on cardio because it will make us wrestlers "not tired" in a match. Yes, I agree with this, but I am very sure strength helps a lot as well as TECHNIQUE!!! Yeah, he barely teaches any technique as well. Most of the technique that I've learned were from some other fellow wrestlers who have been to summer camps and stuff. So I just wanted to know what I could do to refine my technique like going to summer camps or something.

i know plenty of coaches like that. conditioning is a major factor, but proper technique is even a bigger factor in deciding matches. look around for a high school level club with a good coach and wrestle there. at private clubs you generally get a more experienced coach as well as kids who are more dedicated to wrestling rather than a public school wrestling program. also, i would advise you to go to the granby school of wrestling summer camp, ive been to plenty of camps and by far the granby school was the best i've ever been to. i developed most of my style by using the technique they teach there.


Thanks for reading my ridiculously long questions.

no problem

[Newtt]

10" Box Squat straight bar
Barx10
95x10
135x5
175x5
205x5
225x5
245x5
260x5

easy sets

Band Pullthru's
2x20

Leg Press
2x15

Sissy squats
2x8

Planks
3x45 sec

Weighted crunches
x20

Butterfly kicks
x1 min

[Prokofiev]

What state are you from and have you ever wrestled before?


I am from California and I have never wrestled before prior to joining my high school wrestling team. I am quite aware that the west coast kind of sucks compared to the east coast :O.


the great thing about wrestling, is that no matter what your height and weight, you can be successful at any level. for example i wrestle at 165 in college at 5'10, walking around at about 175-180 depending on the day. in high school i wrestled 171 weighing a little less. My friend is about 5'8ish and wrestles 174 and walks around normally at about 184ish. another guy i know is 5'9 and wrestles at 141, weighing about 146ish. now both of these guys i know are both all americans and are absolute beasts, but their styles are different. depending on your frame, for example a long and lanky kid has better leverage and significant reach advantage, and a shorter thicker kid in the same weight class will be stronger but have less of a reach advantage.

Personally, I do feel the advantages of being taller than my opponent but my style as of now does not really fit well with my height I guess. I think I can do better if I get stronger and wrestle at a different weight class. Also, do you think it is a good idea to cut weight to wrestle a certain weight class? I always think that if you don't have to cut you would have more energy.


my advice would be, dont kill yourself cutting weight, lift heavy and often, eat healthy when you are hungry, and focus on technique.

Alright thanks for the advice :D.


i know plenty of coaches like that. conditioning is a major factor, but proper technique is even a bigger factor in deciding matches. look around for a high school level club with a good coach and wrestle there. at private clubs you generally get a more experienced coach as well as kids who are more dedicated to wrestling rather than a public school wrestling program. also, i would advise you to go to the granby school of wrestling summer camp, ive been to plenty of camps and by far the granby school was the best i've ever been to. i developed most of my style by using the technique they teach there.

I've heard of the Granby school summer camp and have watched a few instructional videos from it on youtube. I basically learned how to do the granby roll from watching their video. I love the move but yes there is the risk of pinning yourself. It's quite funny because I'm the granby roll specialist of my high school :O. Anyway I always thought that it might be a good idea to check out the granby summer camp but I do live in California so... yeah :P. Thanks for your advice once again :D.

[Newtt]

I wouldnt cut more than 3-4 lbs to make a weightclass in your situation. cutting weight at your stage of development is going to hinder you, and you will get much better if you focus on learning how to get better at wrestling rather than killing yourself trying to make weight. i always try to go into each practice thinking about technique rather than trying to lose x amount of pounds.

[Newtt]

CG Bench
Barx20
95x10
125x5
145x5
170x5
195x5
205x10

Fat bar 1 arm rows
60x4x10

Superset
(a)
Tricep rollbacks
30's4x15

(b)
DB Bench
30'sx4x15

Chuck V
2x20

Band Pullaparts
2x20

Leg Raises
2x10

[Newtt]

Thursday

Rack Pulls
Barx10
135x5
185x5
225x5
275x5
315x5
345x5
belt on
365x8

DB Split Squats
50'sx3x6

Calf Raises leg press
2x30

Ab Band pulldowns
2x25

[Prokofiev]

Hey sorry for bothering you again :P. I have one last question for you. So I recall that you said that you really recommend going to the Granby School of Wrestling Summer Camp. The thing is we don't have the camp here in California, but there IS a clinic.

So, would you recommend going to the clinic as much as you would recommend doing the summer camp? Also what kind of things did you do during your experience in the Granby School Summer camp and just how much better did you get?

Thanks for answering my previous questions btw :D.

[Newtt]

i live in new york, and i went to the camp in virginia. there is a camp in new mexico i believe. but clinics are also good. be ready to drill, alot

[Newtt]

Saturday

warmups/stretch

Horz Rows
135x3x10

DB Incline
30x2x10
45x10
60x21,14,12

Chins
BWx10
+45x4x6
BWx10

DB 15* Fly's
30'sx2x15

Cable Crossovers
x20, 15

KB Cleans
28kg x2x10

Reverse Fly's
2x15

/tired

[futurebeast67]

So i was at the ACC wrestling championships today. Henrich getting upset by Letts in a very close final was probably the most surprising match of the day, and both guys should have a great chance to AA. Caldwell nearly got upset by Valenti(uva) in finals, but scored a last second takedown to break a 3-3 tie. He definitely doesn't look as dominant as 2009, and could have trouble with Dake, but he does seem to be able to get point whenever he needs it.

197 was won by Zac Bennett(unc), who i had never really heard of, but he impressed me , and if he continues to improve, he should be a successful wrestler over the next few years

[Newtt]

174 should be a 3 way race between ruth, lewnes and reader. if i had to bet, i'd say reader comes out on top.

should be interesting how the 149 bracket comes out with seeding,

[Newtt]

Sunday

warmup/stretch/foam

10" Box Squat Straight bar(no belt)
Barx15
95x10
135x5
185x5
225x3
255x3
275x3
295x3
315x6

5/3/1 next week and i'll workup to a near max single to see where i'm at

Band pullthru's
Greenx2x20

Calf Raises
2x20

Ab Planks
3 sets

Side bends
3x15

[futurebeast67]

174 should be a 3 way race between ruth, lewnes and reader. if i had to bet, i'd say reader comes out on top.

should be interesting how the 149 bracket comes out with seeding,

I think Henrich is still in contention, but Im thinking Ruth might take it.

149 I see it being 1.Caldwell(undefeated @~16-0 and being 09 OW should get it for him vs Dake's loss this season) 2.Dake 3. Molinaro (should lock up 3rd after winning Big tens today)

Have you been keeping track of the Big Tens at all? Precin over McDonough is big, 141 turned out interestingly, and Wright seems to have peaked at the perfect time.

[Newtt]

I think Henrich is still in contention, but Im thinking Ruth might take it.

149 I see it being 1.Caldwell(undefeated @~16-0 and being 09 OW should get it for him vs Dake's loss this season) 2.Dake 3. Molinaro (should lock up 3rd after winning Big tens today)

Have you been keeping track of the Big Tens at all? Precin over McDonough is big, 141 turned out interestingly, and Wright seems to have peaked at the perfect time.

I do not see caldwell winning. either he gets beat in a tight upset or he med forfeits out. shoulder injuries are tough to come back from, ala troy nickerson

precin lost to mcd. 141 is a tossup at ncaa's, russel has been consistent and is the favorite but marion, thorn, kennedy and alton all have the potential to win it.

[Newtt]

Monday

AM cardio
1 mile
8 mins of jumprope
reverse grip curls 2x20

PM wrestling
went hard, but really focusing on tightening up my technique. pretty burnt when i got home, was sore from sat/sun lifting.

[Newtt]

Tuesday

CG Bench
Barx15
95x2x5
115x5
135x5
155x3
185x3
205x3
225x10

goal for the next few months is to get up to 225x20

1 arm fat bar row
70x4x10

Horz band row
Greenx2x20

Superset
(a)pushups
2x25

(b)band pushdowns
2x25

Face pulls
x20,15,15

curls
2 sets

[Newtt]

Lots of wrestling sessions this past week so I couldnt lift thurs or fri like I had planned. Did a lift saturday and tested my box squat, which in hindsight wasn't the best idea. I had strained my hamstring a little while doing a split, and saturday morning it was a little sore but i continued on anyway.

Saturday

10" Squat straight bar
Barx10
95x10
135x5
185x5
225x5
245x5
275x3
315x1
335x1
355x1
375x1
belt
405x0,0

barely missed 4 plates, and i think it had to do with me using my belt and not being used to it. it was a little to tight and i couldnt get a big belly full of air, also throwing in my hamstring soreness i just didn't have that drive to push through my sticking point. definitely strong enough to beast 4 plates just not today. I've done 4 plates a little high in the past w/ knee wraps but also, going down to a 10" box is 2" below parallel for me so i'll get it next time

Band GM's
blue x 2x30

Ab pulldowns
4 sets

Pullups
4x10

Pushups
4x10

Cable Shrugs
4x30

light work on my upperbody due to not getting to lift yesterday

[Newtt]

This past week has been pretty shot, Mon-wed wrestled at the club and did light plate workouts as well as getting good drills in. Thurs-Fri i was drunk the majority of the time, went to NYC for st patricks day, was fun. time to get back into it this week.

Sunday

5 min treadmill

Squats straight bar
barx10
95x10
135x10
185x10
225x3x10

Band PUllthru's
2x20

Weighted crunches
2x30

Butterfly kicks
2x90

Side bends
3x10

solid rep work on squats, felt easy and light.

[Newtt]

CG bench
worked up to185x3x10

Rows
3x10

Hang Cleans
3x10

Abs

[Newtt]

Sunday

Reverse Band SSB Squat
barx10
115x10
155x10
Add light bands
205x5
245x5
285x5
315x5

band take off probably 50 or so lbs at the bottom, let off a few inches before lockout

Elevated SLDL
135x2x20

SSB shrugs
245x3x15

Calf Raises
3x25

abs will be done later

[Newtt]

I do not see caldwell winning. either he gets beat in a tight upset or he med forfeits out. shoulder injuries are tough to come back from, ala troy nickerson


quoted for prediction accuracy

------------------------------------------------------------------

Monday

Bench
Barx20
95x15
135x10
165x5
185x5
205x5
225x5
235x5
245x5

solid lift, weight felt good

1 arm Fat bar rows
50x10
60x10
70x10
80x10
50x25

Band Rows
2x25

Cable Shrugs
2x25

Face Pulls
2x15

Dips
+25x2x20

Reverse Curls
3x12

[Newtt]

Thursday

warmup

Conv Deadlifts
135x10
185x8
225x5
265x5
295x5
315x5
335x5

SSB seated gm's
115x4x15

Band leg curls
Avgx2x20

Russian barbell twist
+25x2x15

Hanging leg raises
2x15

Weighed crunches
+45x2x15

[muffinman1996]

i live in new york, and i went to the camp in virginia. there is a camp in new mexico i believe. but clinics are also good. be ready to drill, alot

Just found this log, man

looking good, scimmed through it.


From nc, wrestled 152 this past year, freshman, ended up 45-10

I see you said you went to a camp in va.
Did you go to the virginia tech camp? my team is thinking of going their this summer, kinda stoked

[Newtt]

Just found this log, man

looking good, scimmed through it.


From nc, wrestled 152 this past year, freshman, ended up 45-10

I see you said you went to a camp in va.
Did you go to the virginia tech camp? my team is thinking of going their this summer, kinda stoked

na it was a granby camp

----------------------------------------------------------------------------------
Friday

Incline Bench
worked up to 185x5

Chins
BWx10
+25x10
+50x5x5
BWx10

Chuck V Pulldowns
3x20

Pullaparts
2x25

Grip

-----------------------------------------------
Sunday

SSB 10" reverse bands
Barx10
115x10
155x5
bands
155x5
205x5
245x5
285x3
315x3
335x3
345x7

Split squats DB
40'sx4x8

Pullthru's
x20,15

Abs
2 sets

[futurebeast67]

I see you said you went to a camp in va.
Did you go to the virginia tech camp? my team is thinking of going their this summer, kinda stoked

I went to the VT camp back in 07, and I thought it was a pretty solid camp. Of all the camps I went to I thought Chertows was the best, but the VT camp was well worth it: It had solid instruction, plenty of good workout partners, and the food was pretty good haha

[Newtt]

I went to the VT camp back in 07, and I thought it was a pretty solid camp. Of all the camps I went to I thought Chertows was the best, but the VT camp was well worth it: It had solid instruction, plenty of good workout partners, and the food was pretty good haha

best camp food i've had was at the granby camp in virginia. dat dere southern cookin'

-------------------------------------------------------------------------------

Monday

Flat Bench
Barx20
95x2x5
135x5
165x5
185x3
205x3
225x3
245x3
255x7

next week will be a rep out w/ 275

Fat bar row's 1 arm
50x10
75x10
100x3x8

Band Row's
AVGx2x25

Upright rows
4x15

Dips
+45x15
+90x6
+135x6
BWx20

Curls
2x12

[Newtt]

Sunday

didnt lift thurs/fri due to misc. stuff I had to do and late nights

Reverse band SSB squats
Barx10
115x5
155x5
Bands
205x5
245x5
285x5
335x3
355x1
365x1
375x1
385x1

felt good. no belt on anything. last single lost my air and broke form but it certainly wasn't a 100% single. 405 is would be doable

Split squat DB's
40'sx4x8

Ab pulldowns
2x20

Weighted crunches
2x30

Hanging leg raises
2x10

[Newtt]

Monday

Flat Bench
barx10
95x2x5
135x2x5
185x5
225x5
255x3
275x1
295x1
315x1
275x3

wanted to work up to 3 plates and hit a heavy triple after, felt real good. my right rotator cuff has been a little tweaked and i feel a tendon straining when I use my shoulder, I've been static stretching and foaming so hopefully it gets better. started after I did dips w/ 3 plates the other week

1 arm fat bar rows
75x10
90x2x10
100x8

Band Rows
2x25

Dips
+90x3x10

Face Pulls
2x25

had a 7:30 practice after my morning lift. drilled for half hour followed w/ 45 mins of live. conditioning is not where it was a few weeks ago but also felt pretty drained after a heavy bench day. got a new kid to train from my wrestling club that my coach set me up with, some extra money for my liquor fund wouldn't hurt.

[Newtt]

Friday

Deadlifts
worked up to
315x5
355x3
365x1

Seated bent GM's
115x3x15

Leg Curls
2x25

Hanging leg raises
2x20

Weighted crunches
2x20

[Newtt]

Sunday

Incline Bench
worked up to
185x5
205x3
225x3x2

Wide Chins
BWx10
+45x4x5
BWx10,10

High Pulls
95x3x15

Chuck V Pulldowns
3x15

Rear Delt DB Fly's
10x3x10

[Newtt]

Monday

light squat workout

Squats
worked up to
225x3x5

Pullthru's
2x25

Abs
6 sets

[Newtt]

7:30 PM practice tonight at the club, focused mainly on top/bottom. My weight has been climbing recently and I'm at around 182 right now, and although I'm not too worried about it, I'd like to stay at 180 or below. Mainly caused by my lack of cardio, so I'll be at the club 4x a week and doing cardio in the AM on non-lifting days. Got to stay focused if I want to progress like I should this summer.

[brentwillisbgw]

Awesome log!!

[Newtt]

Wednesday

light bench workout

Flat Bench
worked up to
185x5
205x3x5

1 arm fat bar rows
50x10
75x15
65x15
50x25

Dips
BW 100 reps 4x25 (Brutal on the last set)

Band Rows
2x30

Chin ups
3x10

worked out at 3pm today, slept at a friends house last night. 7:30 pm practice tonight at the club so not much time to recover. Prob gonna mostly drill tonight. After i get back I'm gonna start up another log on a forum that Planetgetlow linked me to, haven't got the chance yet been super busy as my car broke down and i've been dealing with a ton of bullsh.t

[Newtt]

Awesome log!!

Thanks bro!

----------------------------------------------------------------------------

Thursday

light deadlift

Wide Chins
100 reps, 10x10 in between sets

Conv Deadlifts
worked up to
225x5
275x3x5

SSB rounded back seated GM's
135x3x15

Seated band leg curls
3x20

Ab Pulldowns
3x20

Russian barbell twist
+25x3x10

another evening training session tonight

[Newtt]

Wrestled at my club, trained this new high school kid. Past month or so has been kind of lax but its time to really start turning up my cardio. I follow somewhat of a 5/3/1 training cycle, so my schedule will look like:

Sunday - AM: Squat movement PM: 20 min cardio/recovery foam
Monday - AM: Flat Press movement PM: Club practice
Tuesday - AM: 20 min cardio/recovery PM: Club practice
Wednesday - PM: Club practice
Thursday - AM: Deadlift/GM movement PM: Club practice
Friday - AM: Incline/OH Press
Saturday - AM: 20 min cardio/recovery

Wrestling practices will vary depending on who is there and what I'm doing, but 3x a week at minimum.

[Newtt]

Friday

last day of my deload week

Incline Bench
worked up to
175x3x5

Neutral Grip Pullups
BWx10
+50x5
+75x2x5
+50x2x5
BWx15

Double OH shrugs
315x10 (grip failed)
straps
315x3x25

Band face pulls
3x20

Fat bar static holds
in between sets of face pulls and shrugs i gripped the end of the bar w/ 3 plates
6 sets of 30 sec each

Band resisted Pushups
3x15

in and out

[Newtt]

Saturday

2.2 miles in 20 mins (first 5 mins were a warmup, last 3 warm down)

Stretch/mobility

16 kg Kettlebell circuit

3 rounds of:

2 Hand KB Swings x 10
1 Arm Clean/Front Squat/Pushpress x 10
1 Arm Snatch x 10
1 Arm Cleans x 10
2 Hand KB Swings x 10

took a little time in between movements, hopefully I'll get to the point where I'll be increasing weight and not stopping for rest on this circuit.

[Newtt]

Sunday

Got up at 7 AM and worked until 5 pm mixing concrete building a new stairway for the front door of my house. I think we mixed about 3 tons of concrete. I am absolutely shot. Beautiful weather though... got to work on my tan haha well, sunburn anyhow.

--------------------------------------------------------------------

Monday

10" Straight bar box squat
raw, no belt work sets:
275x5
295x5
315x5
340x6

Sled drag
6 sets walking backwards 4 plates x 40 steps
2 sets walking forward 4 plates x 60 steps

close stance band pullthru's
2x20

Ab Plank
2x60 sec

Side Bends
45lb plate x2x25

felt really strong on the last set of squats. next week's goal will be 365x6. 7:30 wrestling session tonight. will do some grip work and abs

[Ataglance1234]

oh ****. didnt know this thread was even here...

innnnnnnnn as a fellow college wrestler

[Newtt]

oh ****. didnt know this thread was even here...

innnnnnnnn as a fellow college wrestler

whats up bro, where from and what division?

-----------------------------------------------------------

Monday PM workout

-Mostly a drill practice, trained one of my high school kids. Mostly worked on freestyle technique

After/during:
3x40 Pushups
3x40 Crunches
5x10 Neutral Chins
1x20 Reverse Fly's w/ suspension cables
1x20 Hammer curls

[Newtt]

Tuesday AM

CG Bench
185x5
205x5
225x5
235x5

T-bar rows
2 plates x12
3 plates x4x12

Face Pulls
2x25

Shrugs
225x3x20

Band Pullaparts
Minix2x25

I went to my school trainer after my class today and I have strained both of my pecs. Next 2 weeks will be very light stuff on my chest plus electro stim 3x a week but it will give me time to focus on going hard on my pulling movements.

[Newtt]

Tuesday PM Wrestling session

Got in some lifts:

Neutral Chins
BWx6x10

Pushdowns
150x3x10

Suspension strap curls
2x10

Band Pull aparts
Minix2x30

[Newtt]

Wednesday

7:30 PM wrestling session

Feeling a little sore from yesterday's double workout, tomorrow AM lift is 5x5 work sets of GM's. Tomorrow will be my last wrestling session this week, with a private session with one of my club kids. Depending on if my college partner shows up will determine if I stay longer.

[freestyle87]

Thanks for all the workouts they are awesome

[Newtt]

Thursday

Wide Goodmornings
185x5x5

Wrestling session

Ran out of time had to just do a few sets of GM's and then ran to practice

[Newtt]

Friday

Push Press
135x5
165x5
185x5
200x5
135x8

Chest supported Rows
2 plates x 8
3 plates x4x6

DB incline bench
45'sx2x20

Richshaw shrugs
2.5 platesx3x12

Avoiding my pec injury by doing overhead movements, doesn't seem to bother me at all.

[Newtt]

Saturday

Wrestling session
quick kettlebell circuit

[Newtt]

Sunday

was going to squat but my coach asked me to run practice so I did some BW core stuff before coaching a 1:30 hour practice

----------------------------------

Monday

10" Straight bar box squat
raw work sets:
275x5
315x3
340x3
365x6 (PR)

Sled drag
6 sets walking backwards 275 lbs x 15 yards
6 sets walking forward 275 lbs x 15 yards

Started around 10:45 and it was already noon when I finished my sled drags so I decided to call it in. Will finish my assistance and abs tonight at practice. last 2 reps on 365 were brutal and my form started to break down, but I caught myself and drove my head/neck into the bar and got back into position and blew through my sticking point. Used my spud inc belt, very thin, just needed something to push my abs against and keep my air tight

Monday PM

Wrestling session

[Newtt]

Tuesday

Neutral Chins
BWx10
+50x5
+75x3
+85x3 (PR)
+100x3 (PR)
BWx15

Straight bar tricep ext
3x10

Band Rows
3x20

Straight bar curls
3x10

Band Pullaparts
3x20

Seated DB cleans
2x15

pec is still bothering me, continuing electro stim 3x a week. going to make an orthopedic doctor sometime this week hopefully.

[Newtt]

Wednesday

PM wrestling session, nearly 45 kids showed up tonight it was rediculous, just drilled for 45 mins and left, way too crowded to go live, not worth an injury.

----------------------------------

Thursday AM

Straight bar GM's
185x5
205x3x5

Band leg curls
4x12

Weighted abs
2x30

Side bends
2x15

physics class today at 1pm, my 2nd to last test, final next week so off to study

[Newtt]

Friday

Was supposed to do a upper body lift in the AM and a double wrestling session that night, but I got asked to work early friday morning so I was on the road all day until 5 that night. Going home to get ready to wrestle, I get into a fender bender by rear ending some middle aged lady, like the good driver I am. So I get home at 630, eat a strawberry, and pass out on my bed. Woke up at 10 pm to my best friend calling me to go out to a bar so I completely missed every workout I had planned that day...

-------------------------------------------

Saturday

12 pm 1on1 wrestling session

-----------------------------------------------

Sunday

Straight Bar 10" Box Squats
raw, spud inc. belt
135x5
185x5
225x5
295x5
340x3
385x5(PR)

Wow, after I hit 340 for the easiest 3 I've ever hit at that weight, I knew I was gonna blow 385 away. Decided on 5 reps, the 3rd rep was real sloppy, lost my air halfway down and my hips rose too fast with my head down, but I recovered my form and got 2 more solid ones. I'm thinking my max right now based off today is probably around 425ish.

Sled Drag
4 sets walking backwards 365 lbs x 15 yards
6 sets walking forward 365 lbs x 15 yards

Abs
8 or 10 sets of bunch of different stuff

[Newtt]

Also, check out the USA vs Russian dual meet that just happened on cinco de mayo in times square

the russians are not the best russia has, but they are all top tier guys. USA team is probably the best we have right now, we would not have a chance against the russian A team

http://www.flowrestling.org/coverage...e-Streets-Gala

[MadDogMalesh]

Also, check out the USA vs Russian dual meet that just happened on cinco de mayo in times square

the russians are not the best russia has, but they are all top tier guys. USA team is probably the best we have right now, we would not have a chance against the russian A team

http://www.flowrestling.org/coverage...e-Streets-Gala

Do you have the actual link? That one doesn't work but Ill keep searching for it as I want to see it. Nice to hear USA was able to put down some Russians, even though Im partially Russian and love that country.

[Newtt]

http://www.flowrestling.org/coverage/238652-2011-Beat-The-Streets-Gala/video/488735-55-lbs-match-Henry-Cejudo-USA-vs-Rasul-Mashezo-Russia

our returning 2008 olympic champion back on the mat after 2.5 years off

[Newtt]

Monday

Neutral Chins
BWx10
+25x5
+50x5
+75x3
+100x3x3
Add miniband asisst
+100x3
BWx25

Tricep Pushdowns
3x12

Band Rows
3x15

Reverse Grip Curls
3x20

Rear Delt Fly
3x15

Plate Upright rows
2x15

My pecs are feeling better and my shoulders more stable, have been doing internal rotational strecthing as well as other mobility stuff, foaming and using a lacrosse ball. after next week i'll start doing some heavy chest work again

[Newtt]

Thursday

Exempt from my physics final because I beasted my last test so I went into this workout already feeling good. Summer has officially begun! time to get ultra-jacked.

1.5 miles on tread

Straight Bar GM's
135x5
185x5
225x3x5

Leg Press
225x2x25 (holy sh.t burn)

GHR
BWx100 reps

Calves
3x10
1x25

I elevated a back raise bench so it was nearly parallel with the floor, and used it as a GHR. Got the same feeling as if I'm using one gonna use a band around my neck next time to hit my hams more, but 100 reps was a killer.

[Newtt]

Saturday

2 Miles on treadmill

24kg 1 arm Kettlebell Cleans x2x10
24kg 1 Arm Kettlebell Snatches x2x10
GHRx2x20

[Newtt]

Sunday (Deload Week)

Straight Bar Squats
135x5
185x5
225x3x5

Kettlebell swings
28kgx2x15

GHR
+25x3x15

seated Calves
3x20

Abs
5 sets

[Newtt]

Monday (DL)

DB Flat Bench
40x20
60x15
70x3x10

Chins
BWx10x10

Machine Pec Fly's
2x20

Rear Delt fly's
3x15

[Newtt]

Monday

10" Box Squat
135x5
185x5
225x5
275x5
315x5
335x5
355x5

Seated Rounded back GM's (SS bar)
115x3x15

Seated Band leg curls
2x20

Roman Chair situps
2x15

Hanging Leg raises
2x10

Went down to Baltimore, Maryland to see the Preakness stakes, was really cool. lost some money on the race but it was a good experience w/ my family. got back early sunday morning so squat workout was moved to today. my form was a little off today, I'm thinking it has to do with my stiffness from the trip, didnt really workout since tuesday last week and my flexibility was throwing me off. 355 didn't feel too heavy though, just technique issues and weight shifting forward on me. next two weeks of squats will look like:

week 2:
335x3
355x3
375xreps

week 3:
315x5
355x3
405xreps

[Newtt]

Tuesday

1 Mile jog

Flat Bench
135x2x5
185x5
215x5
235x5
250x5

Chest supported Row
2platex4x10

Rear delt fly
3x15

Shrugs
2x25

[Newtt]

Wednesday

Went to the wrestling club after i got off work (from 5am-4pm) and got a light kettlebell/wrestling drilling workout. Went a good hard drill for an hour or so then had a 1on1 for an hour and a half. tired today

Thurs

work from 5-4, lifted when i got home at 6

Conv deficit deadlift (bar at ankles)
135x5
185x5
225x5
275x5
295x5
315x5

easy weight, gonna ramp up the intensity on liftin next week

SSB step ups
155x2x8

Ab circuit
2x15 Hanging leg raises
2x15 weighted crunches
2x15 side bends

[Newtt]

Saturday

Wrestled and had a private session around 11. was messing around with the kettlebells and started trying some turkish getups. did the 28 kg, 34 kg, and finally worked up to the 44 kg kettlebell, really fun to do and was pretty intense.

[JHDIII1987]

Saturday

Wrestled and had a private session around 11. was messing around with the kettlebells and started trying some turkish getups. did the 28 kg, 34 kg, and finally worked up to the 44 kg kettlebell, really fun to do and was pretty intense.


You're a straight-up athletic wrestler & I commend you!

Keep doing the training & experiencing cause most people don't have the mentality to do what we combat athletes do.

[Newtt]

You're a straight-up athletic wrestler & I commend you!

Keep doing the training & experiencing cause most people don't have the mentality to do what we combat athletes do.

thanks bro! what sport are you in?

-----------------------------------------

Sunday

10" box squat
135x5
185x5
225x5
275x3
315x3
335x3
355x3
375x5 (missed 6th)

Rounded Back seated GMs (SSB)
135x4x10

really should not have drank last night, tried to rehydrate but i could feel like i wasn't as strong as i should have been. the 6th rep was mainly due to my upper back rounding over, need to keep a much tighter arch in my entire back and the reps should be there. next week i am going to make sure i hit 405 for a solid set and not let my technique issues get in the way.

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Monday

Flat Bench
135x10
185x5
215x3
225x3
250x3
275x5

1 arm fat bar rows
75x3x10
100x6

Clean and press
95x2x10

band pullaparts
2x25

DB seated cleans
10x2x15

curls
2 sets

i have video of yesterday and today so i'll compile it all and post it up on my youtube channel

[Newtt]

continued below if anyone is interested...

http://www.xccellence.com/forum/showthread.php?13886-College-Wrestling-Log/page4