My Program.

I have a basic program to get some kick ass strength. I don

 

Why would doing leg press cause injury?

 

HOLY SHIT!

Is that seriously a picture of you in your avatar? I've seen autohomoerotic photography in my time on strength forums, but that shot might just take the cake.

NICE TIGHTY WHITIES DUDE!

 

Yes, that avatar is a bit disturbing to say the least.

 

Madmick, why would you take out leg presses and put in leg curls and toe raises in place of it. I am not insulting you or trying to criticise you but rather wondering the logic behind it. Thanks man. I'm starting to really appreciate the knowledge in your posts brother.

 

Scrap the leg press adn you only need one type of deadlift.

 

Whats kettle work?

 

I see where you are coming from, this workout is not for everybody. The rep decrease as the weights go up. Like on incline bench I will start with 225 for 10, then 315 for 2 sets of 5, and then finish with 405 for 2 reps. I do all this stuff explosive, but thats mainly for the concentric portion of the movment, for the eccentric portion I move it down moderately slow, I don't crash that shit onto my chest. In regards to the leg press, I think it gives me a burn in the whole leg, both quads and hams and I plantar flex my legs for the whole movement so I am working my calves isometrically. I can't do that on the squat because of the balance problem. You could definetely subsitute the other two exercises that you stated by individual perference. The main goal of my workout is to keep it heavy and explosive using the core motions to provide functional muscle and power for powerlifting and MMA.

 

Sorry dogg, my old lady made that for me from a picture she took of me. I told her that I was gonna catch shit if I used it on the forums I speak on, but she told me if I put it on and kept it up I would get to grapple with her naked with oil. She came out wearing nothing but a white belt from her martial arts class around her big boobs and my MMA gloves on her hands, pointed at me and said "are you ready?... well lets get it on" and I said I am keeping the avatar up 4 ever. So as long as it doesn't turn you on then we are all good, just call me a tool and I will deal with it, cause it just reminds me of what I got for making it my avatar on here. :icon_twis

 

I usually try and copy the exercise some of the exercises I did during the workout. The Kettlebells are mainly for balence and for my hand strength for grappling. I am already toast by the time I hit the kettle's, so its also for mental toughness. This workout is hard, but you won't overtrain like you think, its a bitch for the first two months, but it gets easier and damn it has peaked my strength.

 

The squats and the leg press are very different in terms of the way I do them, and so are the deadlifts. If you are short on time I can say that you could do it that way, but I don't recommend it.

 

I understand that, when I first started this workout it was with a friend that said he needed to get strong quick and he paid me well and counted it as a personal favor. I would do it with him, and we would sometimes yack during the leg days. He quit after two months so its not for everybody, but he gained 70 pounds on his bench press in 2 months steriod free, so it was crazy. I gained 90 pounds on my bench from when I started which was 6 months ago. My weighted dips went from doing 60 pound dumbbell full range to 120 pound dumbbell full range. My gym stopped at 120's so before I go up any higher I gotta call the management.

 

Thanks for the explination.

 

Dude
You really don't need to do leg press/curls. Do Leg raise, while sitting on your knees, have someone hold your ankles and you control yourself going down, then come back up or do SLD or hams,

Thorw out Bent rows and Do more KB swings/cleans

Seems like KB work is supplementary or not that important, when in fact is one of the most important implements you can use for strength and endurance. Respect the bell and give it more attention )

 

Don't get me wrong, I use them plenty and I love the bells, but I am not going to do them before my standard powerlifting moves. You can't add weight to the kettlebells, so I need to gain progression by the free weights. I still go balls to the walls with the bells, but not till the end of my normal workouts. Sorry.