Hey guys, I've been devoting the past few weeks, unfortunately, to rehab-type lifting to heal up a strained lumbar due to some ugly squat form. I'm looking to jump right into it again, though, and make up for lost time.

I'm not sure my wrestling schedule (Oct - Mar, in college) allows for too much complexity in my programming - I'm not cutting any weight this year and I fully intend to bankrupt the cafeteria, but I'm not sure I can do too much in terms of progression schemes or even really long mesocycles because I can never tell when I'll be too busy competing to put in a lift, or whatever the case may be. I'm still at a fairly novice stage so I don't think it'll be much of a problem anyway.

So, what do you guys think - the goal here is a combination of strength and power, since I'll need both to wrestle, although I'm hoping the gains from this extend beyond just wrestling. I know some of the numbers are a little strange but I wasn't sure a straightforward high-intensity program would be best in the middle of the season.

I'm sure I've made some fairly egregious errors here so please pick it apart - if I should just use a more common template then that works too. Either way I figure the best way to learn this stuff is to dive in headfirst so here goes:



Mon:
Squat 3x5
Seated Shoulder Press 3x8
Straight Leg DL 1x8, 2x6
Weighted Situps 3x8

Wed:
Flat Bench 3x5
Front Lunges 2x8
Speed Deadlifts 3x10
Speed Bench 2x12

Fri:
Front Squat 2x6
Floor Press 3x8
Clean and Jerk 3x8
Weighted Situps 3x8




Thanks guys.