hi, im fairly new to lifting so id like some advice.
im 21 but just first started working with weights this past summer, so ive lifted for about 3 months. if any of you guys are familiar with doggcrapp, thats the program i did(yea i know, probably not the best for a beginner, but my friends all have been doing it for a while and just threw me in the mix). anyways, i wasnt that pathetically weak since ive been practicing submission wrestling for about 2years now, and i made some good gains. however, i wasnt totally happy with the reliance on machines and constantly training to failure(too taxing on my body to wrestle and train to failure every time). from wrestling and genetics i have a low bodyfat and have pretty decent muscle definition despite not lifting before. im ~152lbs, but my guess is that im that light mostly because my legs are like toothpicks, my upper body isnt that thin. to give you an idea of how pathetic they are, i could incline bench more than i could leg press at first.
as you can see, my main problem is that i have a severe case of chicken legs. so first order of business is to correct that. other than that, my main goal is to increase my
functional strength for grappling, and beyond that of course put on a little muscle mass and look better at the beach. its not my intention to bulk, other than what will just be incidental from training, and i dont really care about having perfectly shaped biceps or whatever. so dont think of this as a hypertrophy program.
heres a rough sketch of a program im trying to develop for myself:
1A) weighted dips, one hand dumbbell snatch, standing barbell curl, deadlift
1B) incline dumbbell bench, dumbbell turkish get-up, skull crushers, romanian
deadlift
2A) weighted pullups(palms away), dumbbell bent press , t-bar rows , squats
2B) weighted chins(palms towards), dumbbell swings,
Standing military press,
zercher squats
3A) ab work, seated calf raise, neck work, supermans
3B) ab work, standing calf raise, grip work, neck work
i will alternate on mon, wed, fri going 1A(mon), 2A, 1B, 2B(mon), 1A, 2A, 1B(mon), 2B....
3A) on tuesdays 3B) on saturdays
the ab work will be whatever i feel like doing that day(russian twists, weighted crunches, dragon flags, whatever), but one twisting motion and one crunching motion. grip work will be a random too, maybe work pinch grip, or wrist roller, something like that. for neck i have a harness to work my neck in all directions.
what i need help with is deciding a set/rep scheme, and figuring out a how to progress with weight(doggcrapp was easy in this sense since you just increased after every workout). im also not totally sure about rest periods and if doing that plan mwf will allow for enough recovery. the worst combo i can see would be squat on monday, deadlift wednesday, and zercher on friday. is that ok? how many days rest would be needed to separate very taxing lifts like that? ill be sleeping ~10 or more hrs a night, so that should help with recovery. but im just curious if 48hrs is enough rest in between squats and deadlifts.
in general, is there anything lacking, any lifts youd recommend taking out or adding?
any advice would be greatly appreciated. thanks.
. Im sure it will come along though. We have about 5 professional fighters that train with us so the training is pretty intense. A ton of sparring and full contact stuff with a lot of rolling thrown in. Its a lot of fun.
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