Hardcore powerlifting. My workouts follow Louie Simmons' Westside Barbell system. Louie has developed a constantly-evolving method based on Russian research. His methods have led to his gym having more than 20 guys squat over 800 pounds (real, below-parallel squats), a bunch of 600+ benchers and one or two of only about a dozen men in history to squat over 1,000. This is the highly condensed version:
Monday - Bench Press Maximum Effort - After warming up, max out on an exercise which is similar to the bench and works my weak point. I like the board press, which is two, three or four 2X4s stacked on the chest so the bar stops at the lifter's weakest point, where the bar always stalls. I also like lockouts in the power rack. There are lots of other exercises; with all the variations, there are at least 100 different ones to choose form. Whatever exercise is used, it is done no more than two weeks in a row, then something else is rotated in. I always try for a new personal record on whatever movement. After the special exercise, military presses, some form of tricep extensions and heavy, weighted ab work.
Tuesday - Squat max effort. Same as bench, but my favorites here are a good morning (set up like a squat, but lean forward so the torso is parallel to the floor, then go back erect) for a max single or max triple, deadlift lockouts off the rack or squat lockouts. Follow with lat and lower back work and abs.
In addition to varying box height, there are other ways to change exercises, such as the type of bar used (cambered, for example). To benefit the most from this concept, some investment in equipment will be required. (I am happy to spend some money, since increasing strength is a lifelong obsession for me.)
Thursday - Bench Press Dynamic Effort - load the bar to only 45-55% of max and do five to eight triple reps. Each set is done as fast as possible without bouncing, and no more than 60-75 seconds between sets. The idea is to train the muscles to accelerate the bar so it never stalls when pushing a heavy weight. Follow with shoulder, tricep and ab work.
Saturday - Squat Dynamic Effort - Box squats, which is doing a squat to a seated position on a below-parallel box. Relax the hips, then flex up to erect position. Eight to ten double reps,again with minimal rest and about 50% of max. Follow with hamstring, lower back and lat work, and more ab work.
The dynamic and max effort workouts combine synergistically to produce explosive strength.
On dynamic effort day, heavy (1/4" thick, width varies from 1/2" to over 2") rubber bands or chains are looped around the ends of the bar so that as the bar rises off the chest or off the box, it gets progressively heavier, thus defeating the increased leverage. That way, you can lock out much more weight, which trains the body to accelerate the bar. Speed=power.
On the other days, I take a sort of sled, pile some weight on it, tie a rope from the sled to the back of my belt and drag it up and down the driveway. It is an excellent restorative, and increases General Physical Preparedness. There are variations on sled work, such as different handles to work the upper body, walking backwards, etc.
I have been training with weights for 23 years and competitively powerlifting for seven years. I switched to Westside about six months ago and have made more progress than I ever did before. One great thing about the system is that the primary max effort exercise is constantly changing, which allows constant lifting of maximal weights without the Central Nervous System getting wiped out. After a few cycles of max lifts, I do a couple weeks of high-rep stuff, such as benching bodyweight for a new personal-best number of reps.
Also, thanks to the short rest periods, the demanding workload and the GPP sled work, my overall level of fitness is higher than it has been in the past ten years, and without a single minute of cardio work. I have also been gaining weight, my recovery ability is vastly better, and my strength is increasing after a year of not increasing any of my lifts by a single ounce, and actually going backward.
By the way, these gains are completely natural. I have never used steroids and can easily handle the work volume.
I realize this is a very specialized routine, but I thought it might be interesting. To really cover the ins and outs of Westside would take quite a bit of writing. Another aspect is that the system is not static. Experimenting with new ideas is encouraged. If you want more info from the guys at Westside, check out <a href="http://www.elitefts.com." target="_blank">www.elitefts.com.</a>
I can come up with more, lots more, info if anyone is interested.