Work on what your body NEEDS, not what you LIKE.

It's time to dig deep and figure out what you really NEED to train, rather than merely what you LIKE to train. I know you've seen it: Everyone and their dog does biceps curls at the gym. Really? Will the easiest of exercises get you where you want and need to go as an athlete and competitor?

I know that I NEED to improve my squat. I train some variation of the squat 4 or 5 x week. So here we go:

WORKOUT ONE:

SQUATS (really deep)
20 x body weight, 10 x 45 lbs., 10 x 65 lbs., 5 x 95 lbs., 5 x 95 lbs., 3 x 105 lbs., 3 x 105 lbs., 2 x 115 lbs., 2 x 115 lbs., 1 x 125 lbs., 1 x 135 lbs., 8 x 95 lbs., 9 x 95 lbs., 10 x 95 lbs, 11 x 95 lbs.

I supersetted this with the BENCH PRESS:

20 x 45 lbs., 18 x 65 lbs., 5 x 95 lbs., 5 x 95 lbs., 5 x 95 lbs., 5 x 95 lbs., 5 x 95 lbs., 5 x 100 lbs., 3 x 105 lbs., 3 x 105 lb.s, 2 x 110 lbs., 2 x 110 lbs., 1 x 115 lbs., 1 x 115 lbs.

WORKOUT TWO:

BULGARIANS (really deep)
20 x body weight, 20 x body weight, 10 x 12.5 lb. DBs, 5 x 15 lb. DBs, 5 x 20 lb. DBs, 3 x 25 lb. DBs, 3 x 25 lb. DBs, 3 x 25 lb. DBs, 3 x 25 lb. DBs, 10 x plyometric version, 10 x plyometric version, 10 x plyometric version, 10 x plyometric version, 10 x plyometric version

I supersetted this with WIDE, REVERSE GRIP PULL-UPS:

15 x body weight, 15 x body weight, 5 x 25 lb. plate, 5 x 25 lb. plate, 5 x 25 lb. plate, 5 x 25 lb. plate, 4 x 25 lb. plate, 3 x 25 lb. plate, 3 x 25 lb. plate, 3 x 25 lb. plate,  2 x 35 lb. plate, 2 x 35 lb. plate, 2 x 35 lb. plate, 2 x 35 lb. plate, 2 x 35 lb. plate

WORKOUT THREE:

A QUICK CARDIO BLAST
100 deep squats
90 long-arm sit-ups
80 prone runners (each leg)
70 ice skaters (each side)
60 TRX rows
50 push-ups
I completed this with a time of 7:06.

WORKOUT FOUR:

A QUICK CARDIO BLAST
30 dead lifts to high pulls - 28 kg KB
10 burpee box jumps - 28" box
30 KB swings - 24 kg KB
10 burpee box jumps - 28" box
30 plyo-push-ups
10 burpee box jumps - 28" box
30 lunges (each leg) - 55 lb. olympic bar
10 burpee box jumps - 28" box
30 bent-over rows - 18 kg KBs
10 burpee box jumps - 28" box
30 long-arm sit-ups
I completed this with a time of 10:37.