My Strength Routine

Monday – Max Effort Bench Press

Max Effort Exercise – DB Bench 3-5 sets (90%)
Triceps – BB CG Bench (low inten, high vol) (3) 4-6
Upper Back – Bent Over BB Rows (overhand) (3) 3-5

Delts – Front + Rear Delt Raises (2) 4-6

Tuesday – Dynamic Squat/DL

Dynamic Squats (3 @ 50/55/60%)
Hamstrings (4) – RDL 2-4
Quads – front squats (3?) 3-5
Abs – hanging leg raises (4) 6-8

Thursday – Dynamic Effort Bench

Dynamic Bench Press (3 50/55/65%)
Triceps/Chest – Incline BB Bench (high intens, low vol) (4) 2-4
Shoulders – BB Overheads (high inte, low vol)) (4) 3-5
Lats/Upper Back – Pull Up (3) 2-4

Friday – Max Effort Squat/DL

Max Effort Exercise – Low Box Squats (3-5 sets 90%)
Hamstrings – Good mornings (4) 4-6
Low Back – Pin Pulls (3) 3-5
Abs – Woodchops??? (4) 6-8

I'm going to do this for three weeks. I'm also going to run once or twice a week, when I am up for it.