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Merciless

Merciless

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This is my new routine. I start wrestling on November 27th, and from reading articles I picked out these exercises. Then I just tried to arrange them into days along with sets and reps, and weights. TBD means I haven't done any/much of that exercise and will need to figure out what's good for me. Any suggestions are more than welcome. Thanks :) This is what I'll do for 3 weeks, it's my mesocycle.

Day - SECTION

~Exercise - Weight - Sets/Reps

---------------------------------------

Day 1 - LOWER

~Exercise Ball Curls - None - 3X10,8,6
~Lunges - none - 3X10,8,6
~Barbell Deadlifts - BB+50 - 3X8,6,4

Day 2 - UPPER

~Turkish Get-Ups - TBD - 3X10,8,6
~Shay Pullups* - TBD - 3X10,8,6
~DB Shoulder Press - 25 per DB - 3X10,8,6

Day 3 - LOWER

~Step Ups - TBD - 3X10,8,6
~Box Jumps - None - ???
~Squats - TBD - 3X10,8,6
~Jump Squats - None - ???

Day 4 - Off

~Off

Day 5 - CARDIO / CORE

~HIIT - None - N/A
~Hanging Leg Raises - None - 3X10,8,6
~Russian Twists - TBD - 3X10,8,6

Day 6 - CARDIO / GRIP

~Sprints - None - 10 sec sprints...rest...start over (10 sprints all together)
~Wrist Curls - TBD - 3X10,8,6
~Twisting Wrist/Reverse Curl** - TBD - ???

Day 7 - UPPER

~Chin Ups - None - 3XFailure
~Barbell Rowing - TBD - 3X10,8,6

---------------------------

* - Not sure real name. Sitting, hold weights by side in curl manner. Lift weight up to hips using shoulders and upper back. My friend Shay told me this, he's a wrestler so I used his name for it. :)

** - Tie rope around a DB, then tie a weight to the other end. Twist DB forward then opposite way. Bringing weight up and down, then opposite side up and down.

Most of these exercises I've either never done, or I've done them, but in other forms/variations so I don't know what the weight would be. If anyone has suggestions on reps/sets, weight amts/if any, exercises, or changing things around please say something. :)

The ones with ??? mean I have no idea how many sets and reps. I put 3X10,8,6 as a standard, because I don't know how many would be good a piece.

I'm asking for quick help because I plan to start my routine tomorrow (Sunday/Day 1) so that I can have 3 full weeks of this program before wrestling starts.

I know that this routine isn't that good, and I know people will have comments, but that's what I'm looking for. Anything with sets/reps, days, rest, etc. Anything you can point out and help me with will be fine.

Thanks to everyone who helped me realise that my other routine wasn't good. Maybe you can see errors with this one? Thanks evo, that article was very good and helped determine some exercises and put me in the right direction a bit more.
 
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only thing is i saw barbel curls before deads.. do the isolation last, the big lifts require more energy, even if the curls work different muscles, they should be last.
 
Karky said:
only thing is i saw barbel curls before deads.. do the isolation last, the big lifts require more energy, even if the curls work different muscles, they should be last.
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Thanks Karky. I'll keep that in mind for every day to do the big lifts first, then the others. I did Day 1 today, and I did Deads, Lunges, then E Ball curls. That's not barbell curls, those are exercise ball curls. They work your hams pretty well. Here's the link
 
Like how it focuses on compounds, but I don't personally like Days 5 & 6. IMO those exercises minus the sprints could be added into the other days somewhere. I dont see too much cardio and I know once wrestling starts you're gonna be running your arse off. Day 7 is just 2 back exercises also, and I dont know what a turkish get up is so I cant comment there. I would incorporate days 5&6 like I mentioned and go L,U,O,L,U, repeat. Just put some cardio on off days or on upper days. Again that is my opinion.
 
Merciless said:
Day - SECTION

~Exercise - Weight - Sets/Reps

---------------------------------------

Day 1 - LOWER

~Barbell Deadlifts - work up to 3-5 RM
~Exercise Ball Curls - None - 3X10,8,6
~db bulgarian squats - 3X10
~burpees - 2Xyour age


Day 2 - UPPER

~Turkish Get-Ups - TBD - 3X10,8,6
~Shay Pullups* - TBD - 3Xnear failure
~DB neutral grip push press Press - 4X6
~couple sets of rotator cuff work

Day 4 - LOWER

~Box Jumps - None - 6X2-3
~Squats - TBD - 4X6
~Step Ups - TBD - 3X15-20 step ups
~burpees - 2Xyour age


Day 3 - Off

~Off

Day 5 - CARDIO / CORE

~HIIT

Day 6

~The Bear
~Russian Twists - 3X8-12
~push ups - 5Xnear failure

Day 7 -

~rest
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Fixed in-text...at least that's what I'd do
In addition, get a cheap newspaper everyday and using 1 hand, crumble up half of it 1 hand at a time and then the other half with the other hand.

You'll really only have this to run with for 3 weeks, so you won't make any huge gains off this but it'll be a fun ride. :)
 
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Russ was telling me I should have mostly compounds, so I did research on them and find that I should have been doing more of them before as well. Yesterday I did day 6 minus the sprints, and today I felt nothing, I thought I would be sore from some of them. So I think I will include them into other days. I didn't add HIIT much because I'm not used to doing legs and didn't know how they would react, but I think I'll add them in more, and tomorrow have a new routine drawn up, with most of the same things just what you said into it. Basically, I had thoughts on all that Tony :p so I think I will do those things.
 
evolution said:
Fixed in-text...at least that's what I'd do
In addition, get a cheap newspaper everyday and using 1 hand, crumble up half of it 1 hand at a time and then the other half with the other hand.

You'll really only have this to run with for 3 weeks, so you won't make any huge gains off this but it'll be a fun ride. :)
Click to expand...
Woah lol. I'll have to look into those exercises. It looks good though, as you can see (maybe not) I used a good amount of the exercises you said on your article. Thanks alot though, I'll check those out now and see if I have the equipment to do them. :)

Tony...Bodybuilding.com - Mike Mahler - Keeping Training Fun With Kettlebells! if you're interested go down to Wednesday and click turkish get ups.
 
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