Wrestling Lyon's Log

[wrestling lyon]

had a coach help me out with my bench form after a little while of him watching me hit my sets
bb bench
135X10
185X4
185X4
190.5X3
(now the coach started helping with the form)
190.5X7
190.5X7
190.5X5
135X12 (1 rep was full the next was half, alternated that way through this set and the next)
135X6
135X12 (straight reps)

 

[Rocky]

Well you certainly did enough sets on the bench! Always handy having someone get your form straight!

 

[bambam55]

great work on the bench. Your strength is really good for your size. Hows football going?

 

[wrestling lyon]

thanks rocky
and bambam football is going good but having two games a week plus working a full time job is making it hard to get enough time in the weight room

I just did another session of just bench
felt good
my max less than a month ago was 195
and that was a fresh 195, I demolished that today with reps

bb bench
135X8
185X6
190X6
195X5
200X5
205X3
210X3
215X2
135X12

 

[El Freako]

Great bench gains then, you should be very proud of yourself!

 

[bambam55]

wow your strength has gone up really fast on the bench. That must feel great.

 

[wrestling lyon]

el freako: thanks for the supper, I love the bench upgrade on my weight

bambam: yeah i love it i always thought i was stronger, I was pausing at the top of reps when i wasn't warming up and it cost me obviously
today I noticed a difference I was manned up on this guy during a game and just straight jammed him with the pop off of the line

today's session just did some squatting before the game
back squats
205X4
235X4
275X4
275X4
275X4
275X4
275X4

 

[El Freako]

Those squats would have given you a great leg pump before the game.

 

[wrestling lyon]

el freako: yeah they put a good workout on my legs before the game

just did another session of bench today, still sore from tuesday's bench session
bb bench
165X5
165X5
185X4
185X7
185X6
185X5
185X5
135X10 (1 rep full, 1 rep half)

having this last set as a burnout is killer, those half reps r harder because theres no pop just control of the weight

 

[El Freako]

Man I haven't done bench volume like that for a long time, I bet your boobies are hurting now!

 

[wrestling lyon]

alright well I didnt get a chance to log my sessions from last week but they were just bench and squat sessions
but last Thrusday I started doing a new exercise on the hammer strength shoulder machine that is similair to hitting someone in football, great exercise

Monday's workout
bb bench
135X12
165X5
185X5
195X5
205X4
135X12 (one rep full the next half)
hit (weight on each side)
90X5
db bench
85X3
hit
90X5
100X5
100X5
115X4
45X25

 

[Hypocrisy86]

Interesting chest session
the 12 reps half rep then full, seems like it would pump
the chest quicker, awesome!
that HIT work is impressive too bro. heavy weight for those
after that bb bench sessions is hella crazy!

 

[bambam55]

that does sound like an awesome excerise, Is it kind of like doing a jammer? Those are great for hitting. Great work on your bench. When is your first game?

 

[wrestling lyon]

hypo: yeah those half then full really hit the chest hard because theres absolutely no pop on those half reps because you aren't touching your chest and thanks I was working out with a lineman so I kept trying to outdo him

bambam: yeah I love it, and it probably is the same as a jammer we just have it in our weight room we don't know what it's called and our first game is September 5th against an out of state team


dips
bwX10
25X10
35X10
bench dips
45X20
45X20
100X20
wide grip pull ups
bwX10
bwX10
bwX10
decline bench
135X10
155X10
165X10

this session killed my tri's

 

[bambam55]

good work, bench dips always fry my tries, for some reason football coaches love those. An out of state team thats pretty wild man for high school. I bet that game will be slam packed. Good time for you to shine under the lights. I miss the jammer. Those things really get you to pop your hips and throw your hands just like your hitting.

 

[wrestling lyon]

yeah my tri's were killed from those and yeah we might get it packed because it's our home opener we had a horrible year last year 1-8. our head coach was fired 7 games through the season
and yeah the machine is similar to hitting which is why i like it

hanging knee raises
bwX20
back extensions
25X20
25X20
45X20
crunches
X20
X20
X20
decline medicine ball sit ups
10X10
10X10
10X10
box jumps
X10
X10
X10
side box jumps
X10
X10
X10
sled sprints
90X30 yds
90X30 yds
90X30 yds
bleachers
one whole set of stadium bleachers

and after this had a game

 

[El Freako]

Lots of jumps... sounds horrible

 

[Big_Guns_Lance]

hey man great workout, that deadlift is heavy dude

 

[wrestling lyon]

el freako: yeah it was ton I HATE plyometrics
lance: thanks I try ad put up some weight

here was today's workout
the first four exercises were done in a cycle and then repeat the cycle for 3 total times rest in between cycles
each time the weight and reps r seperated by a slash
leg press
180X20/180X20/270X20
squats
185X15/185X15/185X15
leg curls
140X15/160X20/160X20
leg extension
140X20/200X20/200X20
calf raises
225X50
225X50
225X50
walking lunges
65Xwrestling mat (back and forth)

 

[wrestling lyon]

dips
bwX10
bwX10
bwX10
bench dips
100X20
100X20
100X20
skull crushers ss close grip bench
45X10/45X10
45X10/45X10
45X10/45X10
incline bench
135X10
135X10
135X10

then we did an ab workout as many of each exercise as u could in a minute
sit ups
63
knees to chest crunches
63
back anchors
80
bicycles
50 per side
toe touches
35
back anchor w/ twist
56
bleachers
4
40 yard sprint w/ jump at beginning
2
40 yard sprint w/ push up at beginning
2
40 yard sprint w/ push up facing diagonal to direction ran at beginning
2