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