Sam's Journal, A new direction.

[Sam]

Workout 1)

Squat - 5 Reps x 5

Bench Or Incline Press - 5 Reps x 5

Power Clean - 3 Reps x 6

Pull Ups - As many Sets to get to 30.

Workout 2)

Squats - 5 Reps x 5

Standing Military Press - 5 Reps x 5

High Pulls - 3 Reps x 6

Chin Ups - as many sets to get to 30.

------------------------------------------------------------------------
Monday, Tuesday, Thursday i wrestle so these two workout will fit in when i feel out which days are the best for it.

My goals are to improve strength as much as i can, in particular strength that will carry over to wrestling, while continuing to improve my physique and conditioning.

My other goal is to stick to a damn workout for a change. As this has been something i have never been able to do for more then 2 weeks.

SO I WILL COMMIT TO THIS WORKOUT FOR 3 MONTHS, which means until May 26th.

I weigh 90kg, i will report my weight every week on Saturday.

Why did i make this workout?
It suits my goals and situation well.

EDIT: Fixed a mistake i made with the routine.

[Stu]

Good luck sam.

[Sam]

Thanks Stu.

By the way guys we do alot of conditioning and bodyweight excercises i won't bother posting here at wrestling.

26/2/05

Squats: 100kg 5 reps x 5
Bench: 80kg 5 reps x 5
Powerclean: 70kg 3 reps 6 sets
Pullups: 6,5,5,5,5,5

[666]

What do you mean by a high pull? An upright row?

[Rogue_zero]

<buff> good luck with program

[Sam]

Thanks Rogue!
666- No not really, here is a description of it :
http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html

[the block]

nice simple routine. :023:

[Sam]

Thanks block.

[666]

Thanks Rogue!
666- No not really, here is a description of it :
http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html

Ah right, I knew them as clean pulls. Excellent routine for your aims, though maybe could do with deadlifts being in there (possibly instead of one of the squats?) if I was being really picky. Good luck with it! :048:

[Sam]

Thanks!

With pulls, powercleans and full squats in my routine i don't see the need in deadlifting, also they might tax my lower back too much before wrestling the next day which is a pain in the arse.

Thanks again.

[Sam]

1/3/05

Squats: 110kg 5 x 5
Standing Shoulder press: 50kg 5 x 5
High Pulls: 3 x 6 sets
Chinups: 6,6,6,5,4,3

[Sam]

4/3/05

Extra workout for the week ( not part of the program)

Long story short i was bored and felt good to train, whenever this happens i will hit the weights regardless of if i have done my 2 workouts for the week.

Squats:

60kg x 20
90kg x 5
110kg x 3
125kg x 1
60kg x 20

Chinups superset pullups:

3 reps pullups then 3 reps chins x 4 sets

Incline Bench:
60kg x 10
70kg x 8
70kg x 8

Dumbelss curls:

20kg Dumbelss x 12 x 3 sets

[DMPM]

Routine looks good.

Only things I'd change would be putting the dynamic movements (cleans and high pulls) first on each day. I'd lower the reps as well. 5x3 perhaps.

I'd probably do a different squat variation on the second day as well. Front squats or OH squats?

[Sam]

Thanks bro i'll try your advice out in tomoro's workout.

5/3/05

Bodyweight: 90kg

[Sam]

6/3/05

Powerclean:

60kg x 3
65kg x 3
70kg x 3
75kg x 3
77.5kg x 3

Front Squat:

70kg x 5 x 2

Beck Squat:

110kg x 5

--------- Had to leave------

Later on same day:

Bench:
80kg x 5
85kg x 5
87.5kg x 5
90kg x 5
92.5 kg x 4

Pullups:
5 reps 6 sets

Extra work:

Tricep pushown: 80lbs 6 reps 3 sets
Barbell Curl: 40kg x 6, 45kg x 5, 45kg x 5

[Rayza]

6/3/05
Beck Squat:

110kg x 5
I thought Alex was the only one that trained while getting drunk?! :040:

[Narc]

He is, Sam squats overrated pseudo intellectual anoerexic amercan singers

[GoldenArrow]

Or he's from Sith Ifrika....

[Rayza]

Or he's from Sith Ifrika.... :046:

[Sam]

haha bastards.

[BengDogg]

Orrible lot arnt they :D