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Thread: razegfx's log (strength+power)

  1. #1

    Default razegfx's log (strength+power)

    wrestled in high school, and loved it. it wasn't the sport itself that i loved, but the camaraderie/competitive spirit i had cultivated with my team and my opponents, as well as the work ethic.

    looking to get much, much stronger. mass gains are nice, and come with the territory of high volume training and high volume eating, so i will expect to see some of that. in the short term, im going to be performing a micro-cut so that i can be a little lighter on my feet when i assistant coach my old high school. ill be heavily involved in conditioning for the time being as well...an aspect of my training that i'd been neglecting, unfortunately.

    i had a log here at some point last year, but i am usually lazy about updating online logs. hopefully the same fate won't befall this log...but who knows.

    working out tomorrow. 'til then.

  2. #2

    Default Re: razegfx's log (strength+power)

    10/14/09

    power cleans -
    135x2
    135x2 + 1 jerk
    135x3 + 3 push press
    155x2
    155x2 + 1 jerk
    155x2 + 2 jerk
    175x2
    175x2 + 1 jerk

    Push Press -
    135x4
    135x4
    135x4
    135x4 (tried for a fifth, couldn't lock it out)

    Pullups -
    BWx4
    BWx6
    BWx5
    BWx5

    Farmer's Walk -
    80x1
    80x1
    *1 rep is back and forth from the leg curl machine at my gym to the area where all the cardio machines are...roughly 35-40 yards.

    Burpees -
    4 sets of 10, 1 min. rest between sets.
    Last edited by razegfx; 10-14-2009 at 06:30 PM.

  3. #3

    Default Re: razegfx's log (strength+power)

    10/16/09

    warm-up: assorted exercises with the bar, then clean&presses and front squats with 135 on the bar.

    squat -
    135x5
    185x5
    185x5
    185x5

    bench press -
    135x5
    155x5
    155x5
    155x5

    shrug -
    135x15
    135x15
    135x15
    135x15

    calf raise -
    160x15
    160x15
    160x15
    160x15
    160x15

    rope pressdown -
    90x15
    90x15
    90x15
    90x15

    cable curl -
    90x15
    90x15
    90x15

    burpees -
    4 sets of 11. 1 min. rest between sets.

  4. #4

    Default Re: razegfx's log (strength+power)

    10/18/09

    warm-up: some overhead pressing, some front squats, some back squats. all with just the bar, and for a couple of supersets.

    squat -
    135x5
    185x2
    195x5
    195x5
    195x5

    bench -
    barx10
    135x5
    155x2
    160x6
    160x6
    160x6

    barbell complex (4 clean&press, 4 front squat, 4 row)
    135x1
    135x1
    135x1
    135x1

    long farmer's walk -
    60x1
    60x1
    *these farmer's walks were twice as long as the one's i did a few days ago. so back and forth from the leg curl machine to the cardio machines twice equals 1 rep.
    Last edited by razegfx; 10-18-2009 at 05:57 PM.

  5. #5

    Default Re: razegfx's log (strength+power)

    10/20/09

    warm-up: superset front squats, military press, back squat, push press with bar.

    squat -
    135x5
    185x2
    205x5
    205x5
    205x5

    barbell complex (4 clean&press, 4 front squat, 4 row) -
    135x1
    135x1
    135x1
    135x1
    135x1

    calf raise -
    170x15
    170x15
    170x15
    170x15
    170x15

    cable curl -
    95x12
    95x12
    95x12
    95x12

    burpees -
    4 sets of 12. 1 min. rest between sets.

  6. #6

    Default Re: razegfx's log (strength+power)

    10/22/09

    warm-up: front squats, hang cleans, back squats, push presses with the bar.

    squat -
    135x5
    185x3
    205x1
    215x5
    215x5
    215x5

    barbell complex (4 clean&press, 4 front squat, 4 row) -
    145x1
    145x1
    145x1
    145x1

    calf raise -
    180x15
    180x15
    180x15
    180x15
    180x15

    burpees -
    4 sets of 13. 1 min. rest between sets.

  7. #7

    Default Re: razegfx's log (strength+power)

    10/24/09

    warm-up: front squat, push presses, back squats, behind-the-neck presses with the bar.

    squat -
    135x5
    185x3
    205x2
    225x5
    225x5
    225x5

    barbell complex (4 clean&press, 4 front squat, 4 row) -
    135x1
    135x1
    135x1
    135x1
    135x1
    135x1

    calf raise -
    190x15
    190x15
    190x15
    190x15
    190x15

    cable curl -
    100x12
    100x12
    100x12
    100x12

    burpees -
    4 sets of 14. 1-2 min. between sets.
    --
    Really felt all that pizza and pasta I enjoyed last night during the burpees. The burpees were pretty hellish, but I'm glad that I soldiered through those. The complexes were tough, too. Lots of volume lately.

    REVISED SCHED:

    10/25: rest
    10/26: lift + conditioning
    10/27: cardio
    10/28: rest
    10/29: lift + conditioning
    10/30: cardio
    10/31: lift + cardio
    11/1: cardio
    11/2: WRESTLING STARTS.
    Last edited by razegfx; 10-25-2009 at 09:28 AM.

  8. #8

    Default Re: razegfx's log (strength+power)

    10/26/09

    warm-up: random bar stuff. i forgot. :[ nothing too different from other past warm-ups.

    squat -
    135x5
    165x5
    205x1
    225x1
    245x2
    265x1

    push press -
    barx5
    65x3
    135x3
    155x3
    155x2+1 split jerk

    deadlift -
    225x2 (with snatch-grip...painful)
    225x25 (with over/under grip...and 2 short breaks and 1 re-chalk break)

    c&p -
    135x4
    135x4
    135x4

    pullup -6
    chinup - 6

    pulldown -
    150x13
    150x15

    calf raise -
    200x15
    200x15
    200x15
    200x15
    200x15

    burpees -
    4 sets of 10. 45 sec. between sets.
    --
    sort of a fun, do whatever day. ME on squats, ME on push press, and RE on deadlifts. By the end, burpees felt like hell. Good thing I've been eating so much. One more week until I can start getting some super-fun mat time.

  9. #9

    Default Re: razegfx's log (strength+power)

    10/27/09

    40 min. elliptical machine.

    drilled stance and some shots and duck unders.

    assorted dynamic and static stretches, especially for my legs and shoulders.

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