If you please, I think I am missing some things.


As requested: My routine and why I do these crazy things.

I always warm up to my higher weights with a few sets of lower weight higher reps at beginning of a workout to get the blood flowing. I am having shoulder problems right now, but otherwise I would try to throw some one rep max attempts in there for variety. If you are having problems with form swallow your pride and lower weight, poor form is asking for injuries and just not worth it. All exercises are performed at a fast controlled steady pace or explosively. Always seek to add more weight to your lifts at a steady pace. Do not over train or train too often, let your body rest and heal up. I usually leave a day in between weight training sessions.

1rm means 1.3-1.5 rm
Failure can be thrown in there occasionally for fun and variety.


Legs and Lower Back Day


Full squats - http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
I start off with these, with lower weights at first to warm up. I go ATF and rise up fully moving at a steady controlled speed. Feet shoulder length apart, knees and toes pointing in same direction. I usually start off doing some body weight squats, then the Olympic bar, then adding more weight as I pyramid down in reps.


Jump Squats from Standing
Crouch a little, then explode upwards as high as you can, and tuck your legs up at the top of the jump.
Feet shoulder width apart.

3-4 sets of ten.

Sumo Squats - ATF Option
The ATF option combined with sumo squats really target your hamstrings and glutes. Use a wider stance with feet outside your shoulders, flexibility may limit range of movement. Everyone loves gluteal work and this hits it nicely!!!

Usually 5*5 routine.

Explosive Jump Squats from ATF
To be done after non-explosive jump squats.
Drop down fast, pause very very briefly then exploded upwards.
Unweighted at first, then with weights. Get 6-12 inches off the ground.

Usually 5*5 routine.


Either the Sumo Squats, Sumo Squats ATF or Explosive Jump Squats from ATF are usually performed. Routine can be switched up.



Deadlifts - Sumo stance deadlifts option
http://www.exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html
Hopefully you had good form on your squats and your lower back is not sore.
Start off with bar to get blood flowing.

10*Bar
10* 1/3 of 1-rep max
10* 1/3 of 1-rep max
5* 2/3 of 1 rep max
5* 2/3 of 1 rep max
Cautious max out attempt.

Maxing out on deadlifts should be taken cautiously as it is risky and can potentially lead to injuries if you are not careful. Form must be perfect. I don't recommend this to beginners. Intersparsed with these sets I reach down and touch my toes to stimulate blood flow, do not actually stretch the back muscles statically until the working sets are completed. Massaging the lower back with your knuckles in small circular motions also help stimulate blood to the area.

Can either be shoulder width stance or sumo stance.

Gluteal Extension Machine
2-3 sets of 10, at a weight where I failed at about 12-14 reps at an explosive speed.
Don't think I need to explain why I do these.

Calf Raises
I've heard people say whatever amount of reps, but I do three sets of ten so I can remember, easier to write down later.



Chest Day + Some Shoulders Day

Hammer Curls
Pre-Exhaust biceps before doing chest, seems to work better than not. Oh well.
2-3 sets of 8-10 where I near failure at the end of the rep range.



Dips
Fun!
Elbows closer, leaning forward for tricep work.
Further away from body, upright stance for chest work.

Bench Press
3*10

Incline Bench Press
2-3*10

Overhead Press - Military Press - Arnold Press
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

One of these. 2-3*10.
Switch grips for variety.

Chest Flyes Machine

3*10

Shrugs
3-4*10



Upper Back and Abs Day

Pull Ups - Chin ups
Vary grips, also alternating pull ups.


Lat Pull Downs
3*10 - Vary Grips

Seated Cable Rows Or Bent-Over Single-Arm DB Rows
3*10 - Vary Grips

Shrugs
Again.

Decline Sit-Up Option 1
Decline bench, arms folded across chest, explode upwards for a sit up.
Alternating Decline Crunches Option 1
Same as above just touch elbows to opposing knees.

Hanging Sit-Up - Alternating Option 2
Explosive, bring both knees to chest.
2-3 sets of 10-20.
Hanging Leg Crunches - Alternating Option 2
Explosive, bring both knees to chest. Alternate by bringing one knee at a time up to your chest.


Explosive Sit-Ups Option 3
Lie flat, arms at sides. Explode forwards and touch your toes.
3*20


Lieing Crunches Option 3
Lie flat on back, legs outstretched, but a few inches off the ground.
Hands behind head supporting it but not pulling it.
Bring the legs in towards your chest while simultaneously crunching in and touching elbows to knees.
Easy to do, lots of reps.

Alternating Lieing Crunches Option 3
Same as above, just touch elbows to opposing knees while bringing only the opposite leg inwards.
Easy to do, lots of reps.

I do a combination of any of these options.

No direct tricep exercises, elbows don't seem to like it. May pre-exhaust arms with curls again before back session.



Plan to start doing some Cleans soon.
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html
http://www.wannabebig.com/article.php?articleid=186


Let's hear it.

*flies

Neck training once every 1-2 weeks I guess.
Grip training involves overhand grips on the shrugs, or whatever grips I switch it up to like I mentioned.

I sometimes do rollerblading sprints and interval training a bit in the summer, I need a new pair of skates....stretching....I'm naturally flexible I guess and I do that whenever I feel like, which is like once every few weeks, hahahha!

Edit: I am training for strength lower body, rehab and hypertrophy in upper body pretty much. Speed and explosiveness are also great.

NO SUMO SQUATS!

No sumo squats? no love for the posterior chain?

I agree. No sumo squats. But you didn't say what you are trying to achieve in your work out???

Piz, are those exercise in sequence of how you do them, or you just posted them any old way?

NO SUMO SQUATS!

Why?



I agree. No sumo squats. But you didn't say what you are trying to achieve in your work out???

Post #2 in this thread.


Piz, are those exercise in sequence of how you do them, or you just posted them any old way?

Pretty much in order of how I do them.

I will repeat: NO SUMO SQUATS, EV4R!!

I would try to throw some one rep max attempts in there for variety

Unless you are a competing powerlifter, there is no purpose for 1RM testing. Variety is not a goal of strength training.



I go ATF and rise up fully moving at a steady controlled speed.

The farthest depth possible while maintaining safety is when the back of the thighs contact the calves (it can certainly be less for other reasons). The reason is that the contact of the calves and hamstrings becomes a fulcrum point and your knee joint is pulled apart by continued compression of the thigh/calf contact area.

I would also take care to define "steady controlled speed," as it should be employed in all movements in a quantitative fashion.



Jump Squats

There is no reason to do these, aside for desire to be injured.



Chest Day + Some Shoulders Day

Hammer Curls

Shrugs

If you're going to split upper body pulling and pushing, then do so. The point of a split is to train HARDER, not train MORE.



Plan to start doing some Cleans soon.

See jump squats.


This entire routine sounds like it would take a rather large amount of time. If this training routine is to represent a week's time, you do more sets in one week than I do in 2 months.

I will repeat: NO SUMO SQUATS, EV4R!!
WHY THE **** NOT?!

Everyone I've every seen squat big squats wide.

Thank you for your feedback Mediocrates.


Unless you are a competing powerlifter, there is no purpose for 1RM testing. Variety is not a goal of strength training.

Doing the same thing over and over again is not optimal for gains.




The farthest depth possible while maintaining safety is when the back of the thighs contact the calves (it can certainly be less for other reasons). The reason is that the contact of the calves and hamstrings becomes a fulcrum point and your knee joint is pulled apart by continued compression of the thigh/calf contact area.

Yes, that is what I define ATF or ATG as, you can't really go to floor.


I would also take care to define "steady controlled speed," as it should be employed in all movements in a quantitative fashion.

Not too sure what that means exactly.
:icon_rabb





There is no reason to do these, aside for desire to be injured.

Please tell me a better way to develop explosive jumping power.




If you're going to split upper body pulling and pushing, then do so. The point of a split is to train HARDER, not train MORE.

Shrugs...I usually keep this light to get blood flow to the area.
Otherwise, as you can see it isn't an exact split.



See jump squats.

Please tell me a better way to develop pick-a-guy-up-then-drop-him power.

Also, please see this link. (http://www.uoguelph.ca/~jorai/pictures/Pizdoff-vs-Repulsive-Monkey.gif)




This entire routine sounds like it would take a rather large amount of time. If this training routine is to represent a week's time, you do more sets in one week than I do in 2 months.

On day 1 I spend about 60-80 min in the gym. Depending on how I'm feeling.
Day 2-3 I spend about 30-45 min.

Then again I have the time. :)

WHY THE **** NOT?!

Everyone I've every seen squat big squats wide.


If your only goal is to rack up poundage on your squat, then MAYBE, MAYBE you have an argument here. If your goal is to have functional strength to apply to other pursuits, then you don't and STFU.

If your only goal is to rack up poundage on your squat, then MAYBE, MAYBE you have an argument here. If your goal is to have functional strength to apply to other pursuits, then you don't and STFU.

So you are saying sumo squats have minimal application to MA than regular shoulder width squats?

Also, doing regular squats today I just don't feel the same strain on my hamstrings and glutes as when doing sumo squats. Oh well, I hit up the gluteal machine after anyways.

*sigh*. Piz, I wish you could come train with me just once. I'd give your legs a hurting like they've never had before.

*sigh*. Piz, I wish you could come train with me just once. I'd give your legs a hurting like they've never had before.

I love it when you talk dirty to me.

I love it when you GET dirty with me.