With 6 weeks coming around the corner, I figured I would lay out my changes to assistance work for my program. Just a really short post. I'm generally keeping everything the same (overhead stuff on Monday, single leg stuff Wednesday etc) just changing the actual exercise for a different feel but keeping the purpose the same. There are 1 or 2 exceptions, but I'll outline them.
This cycle I sort of messed up. I went all gung ho and chose a lot of movements that tax the lower back, and I definitely feel it. Wrestling on my off days doesn't help either, so this cycle I'm going to take some of the pressure off my low back. In addition, squats will be highbar also, because I'm feeling that all in my low back also,and think a highbar position will pay off well with carrying over to wrestling better than low bar, and having more muscular tension in the quads than a back squat.
So anyway, here is the second cycle that I'm going to be working on.
Monday -
Squats - same as cycle 1. Switch to highbar
Push - press behind the neck. 10-8-6-5-5-5
Pull: midshin deadlift: 10-8-6-5-5-5 *this is one of the exceptions. This hits more of the back than the hamstrings,but still trains the deadlift, which is why I'll be doing a lot of leg curls in my small workouts to balance this out.*
Wednesday -
1 legged leg press: 2 warmup sets of 10, 3 work sets of 10
Push - Bench - same as cycle 1. Back offs are going to be wide grip instead tho.
Pull - weighted chins: 10-8-6-5-5-5 gonna stick to underhand chins for this one.
Friday -
smith machine front squats: 20-15-12-10-10-10
Push - reverse grip smith machine bench: 20-15-12-10-10-10 giving these a shot. Apparently they're good for the triceps and upper chest.
Pull - Deadlift - same as cycle 1.
Tuesday/Thursday = wrestling conditioning.
Db hammer curl with fat grips after each day Poundstone curl style.
"Small workouts" are probably going to focus around rear delts/traps, leg curls,and the staple calves and abs. I just started doing neck every morning this week with the harness, so that's gonna be a factor this cycle as well.
This cycle should be a lot easier on the low back, and a bit easier to recover from since not every workout will be all barbell stuff. Gains have been good this first cycle, and I'm hopeful cycle 2 will continue to provide gains.
