My Training Log

Well Im just a 16 year old wrestler trying to get that extra bit of strength before the season starts, and I know Im probably only going to work out two days a week I was wondering if any of the more knowledgeable would like to comment on what I did today after school. I will be wrestling in the 103 lb weight class, and I know the general rule "Eat more than you take in" but in my case I dont think that wouldnt be very wise as I will have to lose weight soon. Heres what I did.

8/21

Romanian Deadlifts 4X10 with 135lbs

Bench Squats 205lbX8, 225lbX6, 235lbX6, 245lbX5

Glute Ham Raises holding a 25lb rubber plate 4X10

Power Cleans 4X6 with 125lb

Bench Press Grip 2 4X10 with 115lbs

Rice Digs 3X60seconds

Dips 4X15 bodyweight

Weighted Ab crunches 1X100

Weighted Ab twists 1X100

Comments are greatly appreciated. I like to think I am pretty coachable so suggestions are also greatly appreciated.

Nate Helterbrand

Looks good... only thing I can think of right now is exercise order. Move r.d.l.'s to after squats and cleans. Anyone else think so?

are you in coach livingston's class or is this after school?

Good point Zach, he should know better than that. Right now he is not in weight training and is limited on when he can get in the weight room. I think he needs to add in back and shoulder work as well. We talked last week about varying the intensity from day to day as well. I have a hard time keeping kids organized and on track when I am not in there with them.

Clay,
I couldnt think of anything better than Bill Starr/Tier system for him. That would allow him off days to work on more conditioning focused workouts and wrestling.

8/25

Bench Squats 4X8 w/ 185lbs

Lunges 4X10 each leg with 25lbs in each hand

Barbell Good Mornings 4X10 w/ 95lbs

Bench Press Grip 2 4X4 w/ 135lbs

Standing Military Press 4X8 w/ 85lbs

Fatman Rows (Australian Pullups) not really sure the true name.
Its the exercise that you lay on your back on the floor under a bar and pull yourself up to make your chest touch the bar. What ever they are called I did
4X12 Body weight

Rice Digs 3X60seconds

400 crunches with no weight

200 russian twists no weight

Comments/Suggestions are appreciated

Nate Helterbrand

8/28

Bench Squats 4X4 w/ 225lbs, 245lbs, 255lbs, 275lbs

Lunges 4X10 each leg w/ 25lbs in each hand

Romanian Dead lifts 4X8 w/ 135lbs

Bench Press 4XAMRAP w/ 115lbs

Pull ups 4XAMRAP body weight

Rice Digs 3XAs long as possible

Today was a heavy lower body and light upper body. It seems like after my first set on bench presses, the next three are no where near as productive as the first one.

Comments/Suggestions appreciated

Nate Helterbrand

I would say that is a good thing. It shows more of a shift towards Fast Twitch muscle. I believe that being able to repeat sets at high reps is not a good thing to be able to do.

9/4

Bench Squats 3X5 w/ 355lbs

Lunges 3X10 each leg w/ 25lbs

Barbell Good Mornings 3X10 w/ 95lbs

Bench Press 3XAMRAP w/ 125lbs

Bradford Press 3X12

Pullups 4XAMRAP

Crunches 4XAMRAP

Didnt feel so hot today. Probably from the week off of lifting, other than that today wasn't very hard as I just didnt have it in me to do much but just maintain

Nate Helterbrand

Its always been weird to me that kids feel like crap after a week off where as more experienced lifters feel better and stronger. I wonder if its because kids recover so much faster than more experienced lifters and they actually do detrain during the week off.

If he was not feeling well and still got 355 for 3 X 5, that is pretty impressive for a 3 pounder. I am with you Jay, as a matter of fact I was thinking about how nice a week off would be, say, maybe next week.

ClayNC wrote:

If he was not feeling well and still got 355 for 3 X 5, that is pretty impressive for a 3 pounder.

Uhh actually Im really sorry but i meant to put down 255. . sorry for the misunderstanding even though it would be really awsome to bench 355 and be a 103 pounder

9/11

Bench Squats 4X10 w/ 225lbs

Glute Ham Raises 4X10 holding a 25lb plate

RDL's 4X8 w/ 135lbs

Bench Press 4X4 w/ 135lbs, At the end of bench press I wanted to see how much i could do.... the most i could get was 145lbs

Dips 4X15 bodyweight

Rice Digs 3X60 seconds


Nate Helterbrand

like to see a pull in there, maybe some bent over rows and a little shoulder work, even if it is just some prehab work

9/15

Bench Squats 4X5 w/ 225lbs, 245lbs, 255lbs, 275lbs

Lunges 4X10 each leg w/ 30lbs

Back Raises 4X12 holding a 25lb plate

Bench Press 4XAMRAP w/ 115lb

Pull ups 4XAMRAP body weight

Hammer curls 4X20 w/ 20lbs, 25lbs, 30lbs, 25lbs

Rice Digs 3XAs long as possible


Nate Helterbrand

9/18

Bench Squats 4X8 w/ 245lbs

Glute Ham Raises 4X10 holding 25lbs

RDL's 4X12 w/ 135lbs

Bench Press 4X5 w/ 135lbs

Pull ups 4XAMRAP

Rice Digs 3X60 sec

Dumbbell Holds 3X50 sec w/ 15lbs

Didn't feel good today... I'm not sure what it was just wasn't feeling it.


Nate Helterbrand

Time to start mixing up the lifts Nate. I would do some deadlifts next week for max effort and then at least mix up your grip, or maybe do some board presses, floor presses or even some db presses for upper body. I like doing db presses for reps. Mix up the accessories as well. You could even do some heavy prowler pushes/ and or drags for ME lower.

9/22

Bench Squats 4X4 w/ 250, 265, 275

Power Cleans 4X6 w/ 135

Band good mornings 4X12

Dumbbell bench press 4X10 w/ 40lbs in each hand

Pullups 4XAMRAP

Standing Military Press 4X12 w/ 85lbs


Nate Helterbrand

2 presses and 1 pull, definitely need to add another pull in there, especially considering the demands of wrestling.

9/25

Bench Squats 4X8 w/ 225lbs

Lunges 4X10 each leg w/ 25lbs in each hand

Band Good Mornings 4X12

Bench Press- I maxed out today just to see where I am at... The heaviest I could get was 160lbs

Standing Military Press 4X12 w/ 85lbs

Bent Over Rows 4X12 w/ 125lbs

Pullups 4XAMRAP

Dumbbell holds w/ 15lbs 3X60 seconds


Nate Helterbrand

I havent been working out on my own since I had wrestling conditioning, but since the season has started I am now able to come in to the weight rooms in the mornings and work out.

11/3

Bench Squats 4X8 w/ 195lbs

Lunges 4X10 each leg w/ 25lbs in each hand

Glute Ham Raises 4XAMRAP

RDL's 4X10 w/ 135lbs

100 Russian Twists

100 Crunches

4XAMRAP walk outs

Just getting back into the swing of things. I lost a little muscle I think because I dont feel as strong anymore.

Nate Helterbrand

11/5

Trap Bar Deadlifts 4X5 w/ 185lbs

Jump Squats 4X10 w/ 25lbs in each hand

Blue Band Good Morning 4X12

100 Russian Twists

100 Crunches

4XAMRAP walkouts

A little sore from practice. I got going a little late.


Nate Helterbrand

11/6

Bench Press 4X5 w/ 125lbs

Bent Over Rows 4X10 w/ 115lbs

Military Press 4X8 w/ 85lbs

Dumbbell Curls 4X10 each arm w/ 25's, 30's, 35's, 35's

Pull ups 4XAMRAP

Dips 4XAMRAP

Blue Band Rows 4X12


Nate Helterbrand