amar655
01-28-18, 10:43 pm
Hi every one. I'm 21, and want to be a pro wrestler. I've been lifting on and off since high school football, and haven't really been consistent. I just moved to Hawaii for a year and a half with my girl, and will be moving to Neveda April of 2019. August of 2019 o will be going to wrestling school. I want to look the part before I even go to school.
I loved the power wrestlers like Goldberg and Lesnar and the undertaker and that is the style I want to do. So ill have to be brutally strong. Id like to have the look of a NFL linebacker or a leaner powerlifter.
I've decided to go on 5/3/1 and my Training maxs are;
Bench 195
Squat 225
Deadlift 315
Overhead press 105.
I will add 10 pounds to upper body and 15 to lower body maxes each week. I have been able to bench and squat 405 and bench 315 before in high school so hopefully hitting those will be doable in a year after this much time off/not really training and be leaner than I was in high school.
For my assistance I will do the following split
Monday
Squat 531
Front squat/hack squat/leg press 6x4
Calf raise standing/Calf raise sitting/donkey raise 20x4
Weighted sit ups 12x4
Tuesday
Bench 531
Incline DB press/incline hammer press/flies 6x4
Tricep push down/skull crushers/dips 6x4
Neck haarnass 15x4
Thursday:
Deadlift 531
Row/power clean/snatch grip deadlift 6x4
Lat pull down/close grip pull down/seated row 6x4
Curl/reverse curl/hammer curl 6x4.
Friday:
Press 531
Dumbbell press/hammer machine press/Arnold press 6x4
Lat raise 15x4
Facepulls 20x4
The three exercises listed in each line I will rotate through each month. So month one ill row for the entire month just focusing on it and then month two ill focus on the power clean etc.
I will also do 20 minutes of cardio each day I lift.
I posted a thread about my diet in the diet section, its the 3 shakes a day one.
Sorry for the long winded post but this time I'm in for the journey. Wrestling has been a passion of mine and I can't be live its taken me this long to want to do it for a living.
I loved the power wrestlers like Goldberg and Lesnar and the undertaker and that is the style I want to do. So ill have to be brutally strong. Id like to have the look of a NFL linebacker or a leaner powerlifter.
I've decided to go on 5/3/1 and my Training maxs are;
Bench 195
Squat 225
Deadlift 315
Overhead press 105.
I will add 10 pounds to upper body and 15 to lower body maxes each week. I have been able to bench and squat 405 and bench 315 before in high school so hopefully hitting those will be doable in a year after this much time off/not really training and be leaner than I was in high school.
For my assistance I will do the following split
Monday
Squat 531
Front squat/hack squat/leg press 6x4
Calf raise standing/Calf raise sitting/donkey raise 20x4
Weighted sit ups 12x4
Tuesday
Bench 531
Incline DB press/incline hammer press/flies 6x4
Tricep push down/skull crushers/dips 6x4
Neck haarnass 15x4
Thursday:
Deadlift 531
Row/power clean/snatch grip deadlift 6x4
Lat pull down/close grip pull down/seated row 6x4
Curl/reverse curl/hammer curl 6x4.
Friday:
Press 531
Dumbbell press/hammer machine press/Arnold press 6x4
Lat raise 15x4
Facepulls 20x4
The three exercises listed in each line I will rotate through each month. So month one ill row for the entire month just focusing on it and then month two ill focus on the power clean etc.
I will also do 20 minutes of cardio each day I lift.
I posted a thread about my diet in the diet section, its the 3 shakes a day one.
Sorry for the long winded post but this time I'm in for the journey. Wrestling has been a passion of mine and I can't be live its taken me this long to want to do it for a living.