9/22/06
am- jump rope intervals 8x 60 sec
alternate with Kb swings 8x 10,10 20kg
pm- 1 1/2 hours light drilling

9/23/06

Max Strength Lift Day

A1 Bench press 160 lb 3x5
A2 Weighted pull-ups 25lb (120%bw) 3x5-6

B1 Seated db press 42.5 lb 3x5
B2 Seated Row 157.5lb 3x5

Front, lateral, rear delt raises 15lb 1x10,10,10

C1 Trap bar shrugs 210lb 3x8
C2 Kb row 70 lb 3x5,5

Evening ran 2 miles

9/24/06

Lower body

Trap bar Deadlift 275 lb 3x3
Double Kb front squat 55lb 3x3

ab wheel rollouts x5
pullups 3x 12

Afternoon
2 hr practice

_________________
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.” –Dan Gable

9/25/06
2 mile run

9/26/06

2.5 mile run (increasing cardio to drop some weight)

5 ropes (2 climbs=1set)

Explosive Strength day

5 ab wheel rollouts

A1 2-hand Kb swing 70lbs 5x5
A2 60 sec stance/motion drill

B1 Kb clean and push press 44lb 5x5,5
B2 Double Kb stomp snatch 35lbs 5x5

Complexes
A1 bench press 125(10 lb inc) 4x5
A2 plyometric pushups 4x8

A3 wall squats 4x60 sec
A4 squat jumps 4x 10

finisher resistance band standing pulls (to simulate pulling a leg in)
lunge jumps

_________________
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.” –Dan Gable

9/27/06

2.5 mile run
5 sets of ropes
2 sets pull-ups 12-15 each
2 sets chin-ups 15-17 each
pushups 4x25

Practice- 2 hours
included about 200 push-ups
did a lot of partner lifts(around 50) lifting partners weighing between 140 and 150. My weight 118. Lifts felt good-deadlifts must be helping

Have 4 weeks to lose 6 lbs

_________________
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.” –Dan Gable

PA wrestler..If you don't mind me asking, who do you wrestle for? I used to live in York, went to York College, and Wrestled part of my freshman year. Didn't finish, as my grades were slipping. I'm starting to grapple now, however and plan to stick it out.

9/29/06
Rest day
Ran 2.5 miles

9/30/06
Wrestling tournament

10/1/06
Ran 2.5 miles
100 push-ups
50 pull-ups

10/2/06

Max stength (am)

trap-bar deadlift 275 3x3

A1 Bench press 160 3x5
A2 weighted pull-ups 25lb 3x5

B1 seated Db press 45lb 3x5
B2 seated row 156 1/4 3x5

lateral raises 15lb 1x8
rear raises 15lb 1x8

will finish front squats tomorrow

afternoon- ran 2.5 miles

evening- 2 hr wrestling practice (did 100 pushups)

weight this am- 117.5

_________________
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.” –Dan Gable

10/3/06
Light explosive training
cleans, snatches, plyometric pushups
ran 2.5 miles

10/4/06
100 push-ups
50 pull-ups (various grips)
ran 2.5 miles
2-hr wrestling practice

10/5/06
pre-season conditioning and drilling at school
10 rope climbs

10/6/06
ran 2.5 miles
10 rope climbs
2.5 hr wrestling practice

10/7/06
ran 4 miles

Max strength day

bench press 165 3x4-5
weighted pull-ups bw+30lb 3x5-6

Db MP 45lb 3x5
seated row 157.5 3x5-6

shrugs 210 2x8
Kb row 70lb 2x5

_________________
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.” –Dan Gable

[b]10/8/06
Finished Max Strength[/b]

trap-bar deadlift
210x3
235x3
280 4x3
Kb front squat
58(2) 4x5
wrist rollers 20lbs x2
hanging leg raises x10

3-hr wrestling practice
included around 250 pushups

including more running to drop weight.
Will pick up conditioning once weight is good- need to lose 5 more lbs.

_________________
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.” –Dan Gable

10/9/06
Ran 3 miles
2-hr wrestling practice

10/10/06
rest day
light run on treadmill x20 min

10/11/06
ran 3 miles

bench press 135 2x5
superset with plyometric pushups 2x10

Kb hang snatches 20kg 3x5,5
Kb thrusters 16kg(2) 2x10
pull-ups 2x15
chin-ups 1x25
ab wheel rollouts 1x5
hanging leg raises 2x10
wrist rollers 2x20lb
band standing pulls 2x15sec

wt 114
been focusing on weight this week-for certifications, need to pass hydration test and get bodyfat tested.

_________________
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.” –Dan Gable