My Wrestling Workout

[JohnnyCoho]

Lord Sust,..hey Bro I would agree with ya on the 3 days in a row workout that SouthWind and Sublime had originally posted and I have e-mailed both of them the program I have my wrestlers on... "a modified Westside routine". On ME Days only the Max lift for the day is done with heavy weight. On DE days the Dynamic Effort lift for the day is done with 50% of 1RM; all other supp lifts are done with light or body weight using strict form. (LordSust PM me your e-mail address and I'll send ya the program I have my wrestlers on,..let me know what ya think)

At first all my wrestlers thought it wasn't enough and would try and do extra lifts, until I'd get on them. Now that I've gotten drilled into their heads "Form Before Weight" and "The Gains Will Come", they're actually concentrating more on the actual lift at hand and things are going much better.

 

[SouthWind]

I don't do the workout three days in a row, I do one day then rest the next then workout the next and so forth...

 

[SouthWind]

Day 1
Legs/Shoulders
Squats3-8-8-8
Leg Extensions2-10-10-10
Leg Curls3-10-10-10
Seated Calve Raises 3-6-6-6
Military Barbell Press3-8-8-8
Seated Dumbell Raises3-10-10-10

Day 2
Chest/Tris/Forearms
Bench Press3-6-6-6
Incline Dumbell Bench Press3-8-8-8
Dips3-10-10-10
Skull Crushers3-7-7-7
Flat Bench Dumbell Extensions3-10-10-10
Dumbell Wrist Curls3-6-6-6
Forearm Dumbell Curls3-8-8-8

Day 3
Back/Bis
Deadlifts3-6-6-6
Power Cleans3-5-5-5
Pull Ups3-10-10-10
Dumbell Shrugs3-8-8-8
Straight Bar Curls3-8-8-8
Incline Dumbell Curls3-8-8-8
Barbell Rows3-7-7-7

 

[SouthWind]

BUMP, feedback please....

 

[Lord_Suston]

I sent JohnnyCoJO a whole lifting schedule see, if he can send it to you

 

[SouthWind]

Cojo, can you send it to me?