2-26 week training

Monday:
Overhead: barx20 115x10 135x8 145x6 3x155x5
Squat: barx10 135x5 185x4 225x3 245x2 275x1 245x12 205x10 paused
Deficit RDL: 115x10 135x8 155x6 3x185x5
Poundstone curls
*note overhead was first today because the squat rack was taken.

Wednesday: Lunges: bwx20 4x95x8
Bench: barx20 135x5 185x4 225x3 245x2 275x1 245x10 2x205x8 1x7close grip all paused.
Barbell row: 135x10 155x8 180x6 3x190x5
50 poundstone curls.

Friday: Paused hack machine: 1platex20 1.5x15 2platex12 3x2.5x10
Incline bench: 135x10 155x8 175x6 3x195x5
Deadlift: 135x5 185x4 225x3 255x2 275x1 255x10
Poundstone curls: 60 reps

Notes: solid first week back.  Everything is feeling good.  Pretty much none of the big stuff was taken to failure.  The squat and bench press amraps were 3-4 reps shy of failure, and the deadlift amrap probably could have been 20 or more reps if I really pushed it.

Overhead is very tough still, gonna keep grinding with that.
Also the paused hack squats destroyed my quads on Friday. Putting my feet higher on the platform helped me get a little deeper than normal.

Small workouts this weekend are gonna consist of laterals and rear delts flyes, calves and abs, and facepulls

The plan for after wrestling season.

My wrestling season should be done in 2 or so weeks so I decided to think about my training a little bit for the off-season.  The goal is to get stronger while also gaining about 20 lbs in 8 months, while wrestling twice a week and not let myself get completely out of shape.  I weigh around 223 right now, but once the season ends I'll most likely jump up to 230 relatively quickly, so 250 by October is the goal for body weight. (About 3lbs/month)

My split is going to be very basic.  It's 3 days of lifting, 2 days of conditioning/wrestling, and 2 days of recovery.

The lifting is full body 3x a week Monday Wednesday Friday.  One squat,one push, one pull.  Taking most of the fluff out of my training and getting back to basics to get stronger and bigger.  I have each of the lifts have there own "focus" day, with a similar movement pattern/assistance work for the other 2.  Every 6-8 weeks I'll swap assistance exercises. For example, Monday looks like this:

Squat: 5-4-3-2-1 warm-up, amrap at "2" weight.  1 back off set.
Overhead work: 10-8-6-5-5-5
Deadlift variation: 10-8-6-5-5-5

Tuesday and Thursday are wrestling days,which will act as my conditioning.  If I can't make it on the mat, I'll do some form of HIIT.

Saturday and Sunday are recovery days.  So basically I'll make sure to do everything I can to recover.  There will be some LISS, stretching, and some ultra high reps for muscles that I neglect throughout the week(calves, forearm flexors, medial/rear delts).  Nothing that really hurts recovery.  Just feel good training to keep my body moving.  I'm not really going to track my diet, just going to eat as much as I can, and try to track my weight every week and adjust accordingly.