Fitness thread

ty kind sirs

I don't follow a concrete program anymore. Upon recommendation from some friends on the powerlifting team, I pretty much just follow a Westside training philosophy--emphasize the big three with a volume day, heavy day, and explosive day for each lift, spread out over weeks. I've also been digesting a lot of Brandon Lilly and Dan Green seminars, so I factor their perspectives into my training as well.

But, that's kind of just fancy talk for "I do whatever the hell I want". I have a pool of exercises I like to pull from on each day though.

 I go to the gym 4 days a week

Accessory/Upper Assistance Day
Military Press
Seated DB Press
Incline DB Press
Dumbbell Row
Close-Grip Pull (pulldown or pull-up)
Cable Curl
any tricep exercise

Deadlift Day
Sumo Deadlift (my competition stance)
Sumo Block Pull (either really heavy or explosive, I mostly do these as a power exercise)
Snatch-Grip Deadlift
Conventional Deficit Pull (for strength off the floor--I pretty much only do these for reps)
Wide-Grip Pulldown
Yates Row

Bench Day
Bench Press
Paused Bench
Close Grip Bench
Incline DB Press (always high volume)
Seated Cable Row (my favorite row variation, sometimes I'll use these in place of another row)
Chin-Up
Weighted Dip
Cable Fly
Face Pull

Squat Day
Squat
Front Squat or Olympic Squat (usually with a pause unless I'm doing them heavy)
SLDL (usually high volume)
RDL (almost never)
Power Clean
Pendlay Row

I don't really vary my squat days much, I'll usually just do the same exercises with different training emphasis depending on whether or not I'm squatting heavy.