And the obligatory “most muscular” pose or whatever the hell they call it. This is also from just a couple days ago. This is me at 6’1" and about 195-200 lbs, depending on whether or not I’ve taken a shit yet. I don’t really track my progress based on size since I only lift to failure if I’m going for a 1RM and I rarely ever chase a pump or anything like that.
I mostly like to keep things simple. I pretty much just warmup with some foam-rolling and mobility work, do some box jumps and a few medicine ball slams/throws, then warm up to a heavy single on snatches, perform a few more heavy singles at 90% of my 1RM for that day, warm up to a heavy single on front squats, perform a few more heavy singles at 90% (always based on how I feel that day; sometimes I might perform 5 sets of 1 at 275, other days I might only do a couple singles at 255) and then go home.
The next day I do the exact same workout, except that I perform power snatches from a hang instead of the full snatch movement off the floor. The day after that I perform some explosive sets of push presses, working up to the most weight I can accelerate through the whole motion for 3 reps, then waveload for one, two or three waves (again, based on how I feel that day). Then I do the same thing for incline and flat bench press and finish out with some light face pulls (usually about 50-60 reps), some chins (anywhere from 25-50 reps total) and one set of Kroc rows with 105 dbs for as many reps as possible, usually around 25 reps or so.
Then I do the same thing as the first two days, except that I substitute cleans for snatches and deadlifts for front squats on the first day and on the second day I perform power cleans from a hang and then perform heavy front squats.
The day after power clean day I usually just perform a few sets of 4 for box jumps or depth jumps and then the same for medicine ball slams and plyometric pushups. When the weather is nice I go for a mt bike ride instead.
