Joe Defranco wrestling log from elitefts

[Rampage74]

Seems a really good template for mma fighter...a variation of ws4sb!!

8/15/2008 5:38:58 PM - Carr Baranello's Wrestling Adventure (1)

MAX UPPER

Bench Testing
Week 1: 1RM
Week 2: 3RM
Week 3: 5RM

Alternate DB Incline Bench: 3x8

Super Set:
Grappler Row 5x5
Scarecrow Cleans 5x10

Super Set:
100 Rep Rev Band Flys
DB Shrugs 3x20

GUN SHOW (Chain Curls) 3x15

Grip Work


LOWER

Box Squat: 15x3. Every minute, on the minute

Week 1: 60%
Week 2: 65%
Week 3: 70%

Trap bar Deads: (75% of Squat Max) 1 rep every 20 seconds for 5 minutes

45 Degree Back Raise with Pause: 3x10
Hanging Knee Raise: 3x10

Straight Arm Side Plank: 3x30sec



REP UPPER

Punching Bag Jackal Chest Pops: 8x3
Speed Pull-ups: 8x3

Inverted Row: 3xMAX
Push-up (Elevated Feet): 3xMAX

TUT DB Bench: 2 Min
TUT Lat Pulldown: 2 Min

DC Lat Raises
DC BB Curls
DC Cable Pushdowns
DC DB Hammer Curls
DC Band Pushdowns


LOWER

For the 4xweekers

Safety Squat Squat (No Box)

Week 1- 5RM
Week 2- 3RM
Week 3- 1RM

Bulgarian Split Squat 3x8

Safety Bar Good Mornings: 3x10

Abs: Straight Leg Sit-ups 5x10
DB Side Bends 5x10

[Gavin LeFever]

all these assistance lifts... is so much variety needed?

[Mark Limbaga]

hmm Care to post the link?

[Rampage74]

Originally Posted by BabyPhenom

hmm Care to post the link?

sorry

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

[XTrainer]

Rippetoe>Than this, especially for a novice, IMO.

[Mark Limbaga]

Originally Posted by XTrainer

Rippetoe>Than this, especially for a novice, IMO.

For most people, yes Rippetoe should definitely be what they should be doing.

Templates like this are for people who are already in intermediate numbers meaning 1.25bw bench 1.5bw squat 2xby dl and 0.8bw OHP

my personal suggested flowchat would be

Rippetoe ---> 5x5 --->EDT/Defranco

[theNuge]

Originally Posted by XTrainer

Rippetoe>Than this, especially for a novice, IMO.

I've heard this from lots of people and I don't agree. Rippetoe's and Bill Starr's 5x5 are great if you don't have issues with your squat form. However, if you below average squat form then I don't understand how squatting three days a week is going to help your situation. This is what happened to me anyway. I developed some lame hip and hamstring issues trying to "improve" my squat form by doing it three days a week. The box squat on the other hand helped me figure out what I was doing wrong while hitting an appropriate depth every time.

Keep in mind I'm still a noob and this is just my two cents.

[XTrainer]

That's a fair point.

[Mark Limbaga]

I've heard this from lots of people and I don't agree. Rippetoe's and Bill Starr's 5x5 are great if you don't have issues with your squat form. However, if you below average squat form then I don't understand how squatting three days a week is going to help your situation. This is what happened to me anyway. I developed some lame hip and hamstring issues trying to "improve" my squat form by doing it three days a week. The box squat on the other hand helped me figure out what I was doing wrong while hitting an appropriate depth every time.

Keep in mind I'm still a noob and this is just my two cents.

If their form is horrible then the simple solution is to either

A) start them with very light weight or adjustments like plates on heels

or

B) substitute exercises.

I have read SS and I have used a modified template for clients here at my gym. Mind you am talking about guys who can't even deadlift 85 lbs or squat beyond 60 and weigh less than 100 lbs soaking wet.

[w0cyru01]

Originally Posted by theNuge

I've heard this from lots of people and I don't agree. Rippetoe's and Bill Starr's 5x5 are great if you don't have issues with your squat form. However, if you below average squat form then I don't understand how squatting three days a week is going to help your situation. This is what happened to me anyway. I developed some lame hip and hamstring issues trying to "improve" my squat form by doing it three days a week. The box squat on the other hand helped me figure out what I was doing wrong while hitting an appropriate depth every time.

Keep in mind I'm still a noob and this is just my two cents.

I box squat over regular....box is a couple of inches below parallel.

If you're doing it 3 days a week, wouldn't that help you become better at squatting due to practicing? Just stay light.