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Did you ever go to the doctor, dip****?

Go to a doctor dip****.

Close grip bench will wreak havoc on your shoulder if you use decent weight.

It's puts them into internal rotation which is a position of mechanical disadvantage.

1: Lower
2: Upper
3: Oly
4: Sex

Or just wait until your finger heals.

You aren't gonna turn in to Screech Powers in a coupla weeks.

Sports have 3 seasons:

Off season. This is when you get stronger and faster and try not to let your skills get rusty. Lift heavy and hard. Or lots of speed and agility work. This is when your...

I stopped reading after those last two words.

Find an established routine that offers what you think you need/want. Do it for a couple months to see if it is giving you results toward your...

I second: get some bands

Way too many isolation exercises.

Way too many reps of everything.

GENERALLY, to build strength, you want heavy, compound lifts for few reps per set.

You have 8, yes 8, movements that...

Would you do sets of front squats before your squatting workout? B/C thats what the latter half of a squat clean is.

If you want to warm up the knees, maybe just do some air squats or thrusters...

eat mor chikin

you forgot the tags.

If anything, compound movements will work to correct that imbalance if you are using proper form.

Like benching, narrow will work the triceps more.

I like neutral because wide can wreak havoc on the shoulders.

Dead lifts
Plate pinches
Towel hangs
Pull ups

This is pretty cool. It takes some getting used to the different jumps, but once you get it down, the program is great.

https://www.onnit.com/academy/4-week-jump-rope-workout-challenge/

Mirror, mirror, on the wall...

Let thy mirror be thy guide...

Thanks. I don't disagree with you, but so many people say so many things about science and studies, but noone ever seems to be able to back anything up.

Years ago when I was starting I was following the Max O-T from AST. I didn't terribly like the program b/c I'm not a big workout-6-days-a-week guy. But I like the warm-up scheme:

Workign weight...

Then why don't you just continue what you did there? What do you want to change about your former routine?

Why do the rep ranges need to change every week? Because you like it that way? Do you...