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In-Season Lifting

Personal Journals discussion on In-Season Lifting, within the Members Section; Hey guys. I finally decided to start one of these. I posted recently about how to train in season (I'm ...


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Old 10-06-2008, 07:11 PM   #1
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Default In-Season Lifting

Hey guys. I finally decided to start one of these. I posted recently about how to train in season (I'm a college wrestler) and had two very different suggestions, both very enlightening:

- Kane suggested a 3-day split with a day devoted each to pressing, squatting, and deadlifts, with assistance movements on each day and hip mobility work on the DL day.

- Anuj suggested a routine with more unilateral work to develop power for wrestling, and to wave the volume to avoid overtraining during season.

I liked Anuj's idea, and was planning on experimenting with it during season, but I had reevaluate my goals a bit, realizing that I'm going 197 and I've got probably the muscle mass of a 184 pounder. I want to develop power, but I need to develop mass, and now I've got more or less carte blanche to eat whatever I want, so I figured I'd take advantage of the opportunity.

With that in mind I decided to try Kane's split - it's a little more customizable, takes less time, and might be better for developing mass.

So this is what I came up with. I decided to keep the hip mobility work a little lighter, partially because I'm still not sure where my back and PC are post-injury, and partially to keep my lifting from interfering too heavily with my wrestling.

I'd appreciate any suggestions - Kane, this is your thing, so tell me if I did it wrong. I still might be overprogramming a little bit or a lot, so let me know: it rotates Weeks 1 and 2 as well.

Sorry about the caps lock, by the way.

MONDAY (PRESSING DAY)
(HEAVY)

WEEK 1:
FLAT BENCH 5X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10

WEEK 2:
INCLINE BENCH 4X5
FLOOR PRESS 4X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10

WEDNESDAY (HIP MOBILITY)
(LIGHT)

WEEK 1:
ROMANIAN DEADLIFT 4X8
SPLIT SQUAT 3X8
SUITCASE DEADLIFT 2X10
LUNGES 1X12 (PER LEG)

WEEK 2:
CLEAN AND JERK 4X6
HANG CLEAN 3X8
PUSH PRESS 3X8

FRIDAY (SQUATTING DAY)
(HEAVY)

WEEK 1:
BACK SQUAT 3X5
FRONT SQUAT 3X8
WEIGHTED SITUPS 3X10

WEEK 2:
HIGH BOX SQUAT 3X5
FRONT SQUAT 3X8
SPLIT SQUAT 3X8
WEIGHTED SITUPS 3X10

I'll post Day One from today in a new post.

Yours truly,
A dude who no longer actually uses cradles, but did when he made this name
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Old 10-06-2008, 07:16 PM   #2
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check out the stretching and flexibility article...for lots of hip mobility stuff.
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Old 10-06-2008, 07:21 PM   #3
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Day 1 - 10/6/08

This was about two hours after practice but I had a decent amount of food in between.

Bench Press: 205 x 5, 210 x 5, 210 x 5, 210 x 5, 215 x 5
Military Press: 115 x 8, 115 x 8, 115 x 8
Close Grip Bench Press: 155 x 8, 165 x 8
Weighted Situps: 45 x 10, 90 x 10, 90 x 10

Felt good - could have pushed it more on the bench press but it's coming back from a long hiatus. I was at (230 x 5) x 3 before I took about five weeks off - I shut down all lifting just to make sure my back healed up the damn right way. The other lifts all felt great - I need to work out a more efficient means of doing weighted situps (holding a plate is not going to work when I get past 90lbs.) but for now it worked out.

Excited to get back into the swing of lifting - so much time off left me stir crazy.
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Old 10-06-2008, 07:22 PM   #4
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Pity - you post fast. And I will. Like I said - probably loads of mistakes.

I should mention that the hip mobility work is also probably better described as hip mobility and explosive movements. Whether this makes sense is beyond my jurisdiction.
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Old 10-07-2008, 07:24 AM   #5
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Quote:
Originally Posted by Cradler View Post
MONDAY (PRESSING DAY)
(HEAVY)

WEEK 1:
FLAT BENCH 5X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10

WEEK 2:
INCLINE BENCH 4X5
FLOOR PRESS 4X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10


WEDNESDAY (HIP MOBILITY)
(LIGHT)

WEEK 1:
ROMANIAN DEADLIFT 4X8
SPLIT SQUAT 3X8
SUITCASE DEADLIFT 2X10
LUNGES 1X12 (PER LEG)

WEEK 2:
CLEAN AND JERK 4X6
HANG CLEAN 3X8
PUSH PRESS 3X8


FRIDAY (SQUATTING DAY)
(HEAVY)

WEEK 1:
BACK SQUAT 3X5
FRONT SQUAT 3X8
WEIGHTED SITUPS 3X10

WEEK 2:
HIGH BOX SQUAT 3X5
FRONT SQUAT 3X8
SPLIT SQUAT 3X8
WEIGHTED SITUPS 3X10


I'll post Day One from today in a new post.

Yours truly,
A dude who no longer actually uses cradles, but did when he made this name
Just quickly looked at everything. I put the questionable ones in bold italics.

You may want to increase the seperation between your exercises, in terms or rep ranges. Take your first exercise and do some heavy triples even, say 4 sets of 3, then treat the rest as 'hypertrophy'. Maybe do a couple or a few sets of 6-8 depending, or maybe a single set of 6-8 if you have multiple exercises. For the sake of argument I'll refer to the 'hypertrophy' exercises/sets as backoffs.

WEEK 2:
INCLINE BENCH 4X5
FLOOR PRESS 4X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10

Week 2:
Incline 2x3
Floor Press 2-3x2-3
MP isn't needed since you have lots of pressing on wed. during week 2
CG Bench 2-3x6-8 Backoff
Situps

WEEK 2:
CLEAN AND JERK 4X6
HANG CLEAN 3X8
PUSH PRESS 3X8

Week 2:
CJ 4-5x2-3 Its a power exercise, so it might be good to use it as one
Hang Clean 1-2x6-8 Backoff
Push Press 1-2x6-8 Backoff

WEEK 2:
HIGH BOX SQUAT 3X5
FRONT SQUAT 3X8
SPLIT SQUAT 3X8
WEIGHTED SITUPS 3X10

Week 2:
High Box 2-3x3
Front Squat 1-2x6-8 Backoff
Split Squat 1-2x6-8 Backoff

Week 1 seems to be alright, it could be tweaked in the same way. But it has the volume starting high and tapering off towards the end, you may want to switch that a bit so you accumulate volume and fatigue throughout the week rather than each day.

Week 2 is high volume at the start and finish and somewhat lower in the middle. I didn't take that into account when I made my changes, but it is something you may want to look at as well.

Kane's Sig:"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Old 10-07-2008, 12:24 PM   #6
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Kane - that makes a lot of sense. I dropped the reps on the primary lift for each day - some more sharply than others, but still - and set the others a little higher. Thanks.
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Old 10-07-2008, 01:12 PM   #7
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No Problem
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Old 10-08-2008, 04:07 PM   #8
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Day 2 - 10/8/08

Before practice, so no diminished performance. For now I'm electing to drop the suitcase deadlifts - there's a lot of unilateral or split-legged movements on this day anyway and I wasn't sure if I wanted the volume that high.

RDLs:
(199 x 6) x 3
(This was with the bumper plates, which were in kilos... 199 is my rough conversion)

Split Squat
(135 x 8) x 3

Split squats are a movement I've never even worked with before, so today was just getting used to the form. I definitely want to work with them more, though - Anuj was right about unilateral movements for athletes.

Lunges
135 x 12 (each leg)

Same thing as with the split squats - I'd obviously done lunges but never worked with them in a serious routine. Looking forward to developing both of these lifts.
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Old 10-08-2008, 04:11 PM   #9
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suitcase deads are a core exercise...that uses both legs and one arm
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Old 10-08-2008, 04:16 PM   #10
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Heh. I was being kinda unclear. I just mean that there were a lot of movements that seemed to tax balance, or else tax each side differently, as I imagine Suitcase dl's would. Plus, frankly, like I said, something probably just needed to go anyway to keep this manageable with my wrestling workload.
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