Sophomore 215 Lb. Wrestler / Football Lineman's First Journal - ABCbodybuilding

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Old 04-15-2006, 06:00 AM
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Default Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Hi. I am a sophomore in high school. I am a lineman and a 215 Lb. wrestler. I am mainly training to be a good 215 wrestler. I like football, but it isn't my main thing. So keep in mind that my main goal is functional wrestling strength, but also, I want to build muscle so that I can look like a beast by the time I'm a senior. [img]/forum/images/graemlins/grin.gif[/img]

I am making this journal so that I can receive criticism about my workouts. I want my workouts to become better and better every week. So please comment, any criticism is welcome. [img]/forum/images/graemlins/smile.gif[/img]


I lift weights 2x/day Monday-Thursday and once on Friday. The reason being is that Monday-Thursday, I lift in the morning before school with my football coach, and I also lift every day for my weightlifting class. Here is my current split:



Monday
Morning-Squat and 3 or 4 supplemental leg lifts
Class-Abs, Lower Back

Tuesday
Morning-Bench, Incline Bench, etc.
Class-Several supplemental lifts that work Triceps, Chest, and Shoulders

Wednesday
Morning-Cleans, Snatches, etc.
Class-biceps, Upper Back

Thursday
Morning-Squats or Deads. Then supplemental leg lifts.
Class-Abs, Lower Back

Friday
Class-Bench variation, such as Military Press or Incline. Then a couple of supplemental lifts.



Hopefully my split will be constantly changing, getting a little better every week.

I am going to start out by posting all of my workouts that I did this week. Thanks for the help.
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Old 04-15-2006, 06:14 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Monday, April 10, 2006

<u>Morning</u>-Legs

Squat
2x8, 135
1x4, 255
3x4, 275
1x4, 285
1x2, 295

Leg Curls
3x10

Calf Raises
3x25

<u>Class</u>-Abs/Lower Back

Crunches
3x50

Glute/Ham Extensions
2x10 w/ 35 Lb. Plate
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Old 04-15-2006, 06:23 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Tuesday, April 11, 2006

<u>Morning</u>-Triceps, Chest, Shoulders

Bench
2x6, 135
2x5, 175
2x4, 200
2x3, 215

Incline Dumbbell Press
3x6 w/ 40's

Superset(skull crushers x10 w/ bench x15)
1, w/ 35's on an EZ curl bar

Was going to do two more supersets, but I ran out of time and had to change for school

<u>Class</u>-Chest, Triceps, Shoulders

Bench
2x12, 135

Dumbbell Press
4x10, w/ 45's

Butterfly Machine
3x8

Cable Tricep Pulldowns
3x8, 120

During this workout, I kind of just did whatever I wanted to do. Was this alright of a day or what would you change?
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Old 04-15-2006, 06:31 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Wednesday, April 12, 2006

<u>Morning</u>-When I woke up, I just reset my alarm clock for another hour of sleep and dozed back off. I was just waaaaaaaayyy too sore from Monday's Squats to even think about Powercleaning.

<u>Class</u>-Upper Back, Biceps

One-armed DB rows
4x8 on each side, w/ 60 Lbs

Lat Pulldowns
4x8, 100

Bent Over Rows
4x8, 140

Reverse Lat Pulldowns (Is that what they're called when you have a chin-up-like grip?)
4x8, 120

Alternating Bicep Curls
2x12 w/ 35's

Preacher Curls
1x12 w/ 25's on an EZ curl bar

I was hoping to get a few more sets of biceps done, but I ran out of time. This day could have used a lot of work. Is anything that I did that day any good at all?
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Old 04-15-2006, 06:44 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Thursday, April 13, 2006

<u>Morning</u>-Legs, Lower Back

Deadlift
1x5, 245
2x3, 300
2x3, 350

Squat
1x8, 135
2x3, 225
2x3, 275

Lunges
1x20 w/ 30's

I feel pretty good about my leg workouts this week. They seemed a lot better than my upper body workouts. 275 on squat feels so light to me, I can't even believe it. Next time I work out with sets of 3 or 4, I'm going to use 285. I'm sure my max will be way more than 315 next time we test.

<u>Class</u>-Abs, Lower Back

Good Mornings
5x10, I started at 115 and worked up to 2 sets of 145

Glute/Ham Extensions
4x10, w/ 45 Lb plate

Crunches
4x50

Next week, for abs, I think I'm going to start doing more weighted/strength exercises rather than just crunches. I can do crunches at home if I want, so I should be taking advantage of my time in the gym by doing something I can't do at home.
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Old 04-15-2006, 06:48 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Friday, April 14, 2006

<u>No Morning Weight Lifting</u>

<u>Class</u>- Triceps, Shoulders, Chest

Front Military Press
1x5, 95
4x5, 115
1x3, 135

Incline Bench Press
1x8, 135
1x5, 145
1x5, 155
1x5, 145
1x8, 135

Incline DB Press
1x10, w/ 45's

I thought this was an alright workout. What would you change, though? I can't add much though, because this took up the whole period.
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Old 04-15-2006, 06:51 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Well, that was my week. [img]/forum/images/graemlins/smile.gif[/img] I posted this today so that I can get feedback and make changes to my routine by Monday. Thanks for any input.
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Old 04-15-2006, 06:54 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Oh yeah, also, is my format legible and easy to read? I hope it doesn't confuse anyone.
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Old 04-15-2006, 03:24 PM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Hey bud, nice journal. Its not hard to read at all, but if I were you I would add more volume to my workouts. They seem somewhat lacking. I'm also a 215lb wrestler, but im a junior. Where do you wrestle at?
Check out my journal: http://www.abcbodybuilding.com/forum...page=0#1190864
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Old 04-16-2006, 02:12 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Hi. I wrestle at Hoquiam. It's a 2A school in western Washington. Where do you wrestle?

I'm reading your journal right now and you are much stronger than I am, so I'm definitely going to implement some of the things you do into my workout. I notice that you don't have any Power Clean workouts listed yet. Do you not do them? If not, would you suggest I drop them, and if so, why? (I don't like them very much and would love a reason why not to do them.)
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