Average length of time for each workout

in general mine are under 75 min and usually closer to 60 min. But understand I am late 30s with 25 years under the bar, my warmup usually takes 10-15 min in itself.

15 min mobility + hour lift

45-60 minutes

I work out after work and my lifting usually takes about 90+ minutes. I don't have any other liabilities and enjoy taking my time. I also have learned the hard way from injuries that warming up adequately is important before lifting heavy, so I take my time doing so.

my typical warm-up/mobility routine

5 minutes easy bike/row
yoga push ups
scapula pull ups
banded good mornings
banded pull aparts
light goblet squats

if I'm still feeling tight in specific places, pigeon pose, runners lunge, couch stretch, 3 world squat are all really good stretches

I do a brisk 20 minute walk and then take a massage gun and hit whatever muscle groups I'm going to be using for the lifts. I need to do some general stretching and targeted areas before I lift I suppose.

so I start with the following

1 round-
10-15 - shoulder rolls on all 4
10-15 - scapular shrugs
25 - Bar dislocates
25 - Band Pull Aparts
25 - Band Overhead straight arm pull downs (Y to T)
25 - banded chest flyes
25 - very hard and slow band dislocates
15 - each leg front swings
15 - each leg side swings
25 - lying YWTs with no weight but iso holds at each position.

arch body holds super setted with hollow body holds-4 to 5 rounds

I then usually hit squat stretches similar to some of the things knees over toes guy preaches. Essentially getting into the bottom of the squat and push one knee down until it touches the floor and then rolling it out to stretcht he hips. I repeat as i feel i need to.

i also then do some tibia activation by just doing like this

from there I may repeat a set or two of certain exercises if I feel I am tight.

I consider that my mobility/stretching. from there I do the follow

4-5 rounds- i consider this my warm up, similar to the wenning warm up but using exercise that fit me.

10-15 reps body weight squat with pase at the bottom and explosion out the bottom to a slight jump

10-15 Pushups-i am being very mindful to pause at the bottom and explode out and making sure my scapula pulls together at the bottom and pushes apart at the top

3-5 dead hang pullups- again if I am focusing on the scapula movement

2-3 skin the cats on the rings with a hold at the bottom.


as you can see I have a huge focus on the shoulders and knees with my ankles being the secondary focus. This is because I was an overhead athlete my whole life and still throw with my boys almost daily. I will be 39 this year and have been without a major injury even with over 25 years under the bar. Only injury I have had is a slight pinched nerve that rears its ugly head every once in a while.

I do a ton of upper back work too. Many times I end my workouts with Ring scarecrows and facepulls with rotation.

I do know I have an issue with glutes and plan to start adding activation and addtional volume to balance out the muscle inbalance so I do not have issues in the future.

I usualyl do not foam roll. That is because for me personally I feel it really only help my back when it is hurting. When my back hurts i use the rumble roller, deep stretches with the rings and I do weighted hangs for tractioning.

I know i have mentioned before, but the extreme Stretches from doggcrapp training really benifit lifters as they get older.

I really like my main work to take about 40-50 minutes. That gives me enough time to warm-up for 10 minutes, hit the main work, then hit 5-10 minutes worth of sprint intervals on a machine. How long your rest intervals are make a big difference in total time by the end of a workout.

I was around 45-50 minutes, but I just started Boring But Strong. I am going to need to embrace supersets with these 10x5s or I will be pushing past 60 minutes.