Wrestling Lyon's Log

[wrestling lyon]

thanks Rocky I appreciate the feedback
and I finally got some lifting straps so I'll try them out when I do deads on Monday and when i do shrugs on tuesday
we'll see how they work out

 

[Hypocrisy86]

keep up the intensity man!

 

[wrestling lyon]

Thanks hypo
back squats
135X8
front squats
135X6
165X4
185X4
215X4
215X4
215X4
235X4
dead lifts
135X8
225X6
295X4
295X4
295X4
hack squats
270X4
360X4
360X4
410X4
410X4
leg press
360X4
410X4
410X4
410X4
430X4
back squats
185X4
215X4
225X4
245X4
255X3

 

[The Creator]

Damn heavy on those front squats. Thats a lot of work your putting in.

 

[bambam55]

Great work on the front squats. That work out should be helping you pack on some mass to your legs.

 

[wrestling lyon]

thanks creator and bambam
I really try putting in a lot of hard work on those front squats first and not worry about after that
the ass-to-grass on them kills me but I want that mass

Bench
135X8
185X4
185X4
185X4
185X4
185X4
cable crossover
55X8
75X4
75X4
85X4
85X4
85X4
Dorian Lat pulls superset pullups
130X4/ 3
160X4/ 3
160X4/ 2
160X4/ 2
170X4/ 1
170X4/ 1
arnold lateral raises
15X12
15X12
15X12
15X12
upright rows
95X4
135X4
125X4
125X4
125X4
tbar rows
180X4
225X4
270X4
315X1(couldn't get it for 4 reps with feeling so immediately took off weight and continued) 270X3
295X4
295X4
bent over rows
135X4
155X4
155X4
155X4
155X4

definitely killed my back today, it felt great

 

[bambam55]

Your body weight to strength ratio is very good for your age. It's better than mine was when I was your age. If you continue to work hard and eat heavy I dont see why you couldn't find a way to make a team somewhere. Keep up the great work buddy.

 

[wrestling lyon]

thanks bambam the feedback helps knowing that you made a team and I can keep up with your strength at the same time as I am at now

today's workout
back squats
135X8
Front Squats
135X4
165X4
185X4
205X4
205X4
205X4
235X4
hack squats
270X4
360X4
360X4
360X4
360X4
410X4
leg press
270X4
360X4
450X4
450X4
460X4
480X4
back squats
185X4
205X4
225X4
245X4
265X2.5

 

[miamiracing]

looks good, keep doin your thing

 

[Hypocrisy86]

that volume is jaw dropping man
hope that back of yours was pumped to hell. heh. good weight low rep+high volume
very intense... very. keep it up man!!!

 

[wrestling lyon]

thanks miami
and hypo yeah my back was dead after that session
and I don't get to choose my volume unfortunately so thanks for telling me it looks good


today's workout
db bench
45X8
65X4
80X4
80X4
80X4
80X4
80X4
cable crossovers
55X6
75X4
85X4
85X4
95X4
95X4
dorian rows superset pullups
120X4/4
160X4/4
170X4/2
170X4/2
180X4/2
190X4/2
bent over rows
75X8
115X5
165X4
165X4
165X4
165X4
185X4
db shrugs
65X10
90X6
90X6
90X10
90X8
arnold lateral raises
15X12
15X12
15X12
15X12
weighted dips
0X8
35X6
45X6
45X3

 

[Rocky]

Nice job - bet your back felt good and thick with that superset followed by more rowing.

 

[Lionheart]

Wow ,nice upperbody session..so how was the pump?

 

[wrestling lyon]

ROCKY-yeah my back was done after the workout
LIONHEART-the pump was real good in my back and the medial head of my delts

now I'm switching over to a more low volume routine
my first 2 sets are warm up and the second 2 are the work sets
tell me what you think any suggestions will be appreciated

bb bench
135X5
135X8
165X12
165X12
cable crossover
55X5
55X8
75X12
75X12
dorian rows
100X5
100X8
130X12
130X12
db bent rows
45X5
45X8
65X12
75X12
db shrugs
65X5
65X8
80X12
80X12
upright rows
95X5
95X8
125X12
125X12
db pullovers
60X5
60X8
75X12
75X12

any suggestions or comments appreciated

 

[wrestling lyon]

Front squats
135X5
135X8
175X12
175X12
leg curls
90X5
90X8
140X12
160X12
deadlift
165X5
185X8
245X12
255X12
stiff legged deadlift
135X5
185X8
225X12
225X12
back squats
165X5
165X8
215X12
215X12

 

[wrestling lyon]

here's yesterday's session
got thrown off had to max out when i was sore because of a stupid teacher threw off my whole order for session still ended up being alright though
bb bench
135X10
185X1
195X1
205X0
db bench
65X12
65X12
db incline flye
45X12
45X12
underhand bb bent over row
165X6
175X8
175X12
db arnold press
40X6
40X6
db shrugs
80X15
90X15
need to get heavier db's at the gym with straps I can get the 90's decently easy now
bb bench-negatives
245X6
245X6
my chest was torched after this


Today's session

Front Squats
135X5
135X8
175X12
175X12
standing individual leg curl
25X5
35X8
70X12
70X12
leg extension
100X5
100X8
150X12
190X12
hack squats
180X8
270X12
300X12
back squats
155X8
225X12
225X12
this leg session felt solid today

 

[wrestling lyon]

worked on bench w/ and w/o assistance
bb bench
135X8
185X1
205X0
205X0
205X1 (assist off chest begin)
225X1
230X1
225X1
205X1 (assist off chest end)
205X0
135X14
135X10
135X7

 

[Rocky]

Sessions look really nice. How you have the energy to do back squats after all that other work is beyond me! Nice lot of benching in that last session.

 

[wrestling lyon]

bb squats
had to work on getting a max but got tired out
185X1
225X1
245X1
275X1
295X1
305X1
315X1
335X1
front squats
135X8
175X12
175X12
SLDL
185X8
225X12
245X12
back squats
225X12
225X12

 

[Rocky]

Damn that is some hardcore leg exercises there again. Awesome job.