u/One-Routine9765

It would be nice if someone looked at my routine and told me what I’m missing or anything that is bad. I think this is enough for wrestling to get stronger over asthetics but I added flat bench on day 3 becuase I felt as in my chest is lacking.
Day 1 – Explosive Lower Body

Dumbbell Power Cleans – 5×3-5
Smith Machine Squat – 5×3-5
Romanian Deadlift – 3×6–8
Pull-Ups – 3×AMRAP (or 5×5 if you can do 5 clean reps every set)
Farmer Carries – 3×30–60 seconds

Day 2 :
Incline Bench Press — 5×3-5
Chest-Supported Row — 5×3-5
Reverse Curls — 2–3×10–12
Overhead Triceps Extensions — 2–3×10–12

Day 3 – Total Body Strength

Zercher Squat (Smith or dumbbells if needed) – 3×5 (light/moderate)
Zercher Deadlift – 3x3-5( after warm-up sets)
Military Press (Smith or barbell if available) – 5×3-5
Flat bench- 3x6-8
Pull-Ups or Chest-Supported Row – 3×6–10

I got a friend that I’m wrestling and we’re drilling and he just completely runs me down, Im way better with skill since I have been wrestling for 1 year now and he’s only been for a week but I’ve only been going to the gym for 4 months and he has a year of body building background and freakishly good genes and I’m 126 he’s 132 and he just completely outstrengths me, if I’m on top he whips out and Idk if someone like that I would tech fall instead of pinning becuase even with decent form he can just muscle out my pins since Im not that strong compared to him, any opinions or advice he’s as fast if not faster than me, same stamina, and he’s freakishly strong.

This is a little random since it’s not really wrestling but on the topic
MONDAY – PULL (Grip + Back Strength)
Pull-Ups — 3×6–10
Chest-Supported Row — 4×6–10 (go heavier over time)
Face Pulls — 3×12–20
Farmer Carries — 4×30–60 sec (NEW, important)
Preacher Curl — 2×10–12
Hammer Curl — 2×10–12
Goal: grip strength + upper back control for ties

TUESDAY – PUSH (Main Strength Day)
Bench Press — 4×4–6 (MAIN LIFT)
Incline Dumbbell Press — 2–3×8–10
Shoulder Press — 3×6–8
Lateral Raises — 3×12–20
Rear Delt Flys — 3×12–15
Tricep Pushdowns — 2–3×10–15
Goal: stronger in hand fighting + snapping + posting

WEDNESDAY – LEGS (MAIN STRENGTH DAY)
Back Squat — 4×4–6 (MAIN LIFT)
Romanian Deadlift — 3×6–8
Walking Lunges — 2x8–12 each leg
Leg Curl — 2–3×10–15
Box Jumps — 3×3–5 (EXPLOSIVE)
Calf Raises — 3×10–15
Goal: shot power + sprawl strength + overall base strength

THURSDAY – UPPER (Volume + Wrestling Strength)
Incline Bench — 2×6–10
Pull-Ups (or assisted) — 3 sets (AMRAP but clean form)
Chest-Supported Row — 2×8–12
Bicep Curls — 2×8–12
Overhead Tricep Extension — 2×8–12
Optional: Face Pulls — 2×15–20

I’ve been doing this for 2 months and I can’t seem to get stronger Ive been stuck at the same amount of weight for almost everything And I’ve been progressive overloading I just can’t seem to push out more like I’m not getting stronger. And I don’t even know where to go or how to find the most optimal workout for getting stronger can someone help me please

Whats the best way to farm energy ? I’m kinda stuck and run out of energy and I need more is gemming it the way

What masteries should I put on tholin and Pelops ? Also I’m struggling with artifacts