I've been sick since Thursday night and I have nothing better to do, so I am writing out my training road map up until my wrestling season starts in mid october. So this is a good 6 month or so training diagram for how intermediates and advanced lifters should be thinking about their training going forward.
Also keep in mind that my road map looked a lot different before I got sick this week, which is important to notice and be aware of; things happen that are out of our power, and we need to adjust things. Because of my sickness, I'm taking this week off/messing around in the gym because I'm only going to be able to train a few days this week if I'm lucky.
After this week, I'm going to start spinal tap 531. I've really fallen in love with the 531 layout the past 10 weeks I've run it, and am looking to run this to get a lot of practice on my main lifts, while also building up size. For those of you that do not know what spinal tap is, it's basically doing your entire 3 week mini cycle of 531 in one day, and upping your TM every week. The only difference is there are no AMRAPs with this program, because nobody would be able to recover from that. So that's 9 decently heavy work sets (not including warm-ups, which puts you around 12-15 total sets) for the big 4 movements.
In addition, there are 2 different spinal taps that Wendler lays out. One is the normal rep scheme, and one is triples for every set. For my bench and squat I plan to run the original rep scheme, because I feel like the squat and bench enjoy more reps. I plan on doing triples only for the deadlift and press for this 6 week cycle.
So my split from next week to the beginning of June is going to look like this:
Monday:
bench: 333531555 superset with backwork.
Curls + triceps.
Tuesday: deadlift: 333333333
Low back or swings: 100 reps
Thursday:
OHP: 333333333 superset with backwork.
Curls + triceps
Friday:
Squat: 333531555
Hack squat machine: 100 reps
Light arms saturday.
After this I'm gonna take 3 or 4 weeks to work up to some heavy singles on everything to gauge where I'm at, since the only lift I have an idea of where I'm at is my bench press. And then that will lead to July 4th weekend, which will be another deload/fuck around week.
Then when I get back I plan on building the monolith because I need to be bigger for wrestling. My TM for this will be 5-10 lbs lower than what they are now, as it's a brutal program. This will get me used to lifting 3 days a week like the wrestling team does, and will hopefully add some weight to my frame so I weigh in towards the middle of the heavyweight class.
After this 7 week block will be the last cycle before wrestling season, and arguably the most important performance wise. It's going to be a conditioning cycle. I haven't necessarily worked out the kinks for this yet or what I want to run, except that I'm going to be training 3 days a week to keep my strength and size while wrestling as much as I can and doing heavy and hard conditioning work. My goal is to be able to do something hard, heavy, and full body for 7 minutes straight, so that wrestling feels easy. Lifting will be on the back burner just to maintain during this time.
As for during season, I don't have any information other than we lift 3 days a week. I don't know if I have to follow their routine or do my own as long as I workout with the team. I will put in another post what I plan to do with this if I do in fact get to make my own routine.
