training plan for now until the end of wrestling season

Plan will be a basic volume block.  6 weeks followed by a deload then 9 weeks followed by a deload then we'll go for strength.

Each day has a wenning warmup for arms and upper back + calves

Day 1: squat: 3/4/5x10/8/6/4/2

Wide grip tempo bench: 2/3/4x12/10/8/6/4

Barbell row: 2/3/4x12/10/8/6/4

Day 2:

Leg curl + leg extension + arms 50 reps each instead of wenning warmup. 

50 pullups

100 facepulls/band pullaparts.

shoulder circuit: front raise + side raise + rear delt flyes + shrugs 50 reps each.

Day 3: 

feet up bench press: 3/4/5x10/8/6/4/2

Deficit stiff leg deadlift: 2/3/4x12/10/8/6/4

Heels elevated close stance squat: 2/3/4x12/10/8/6/4