My routine

[Leppi]

Over about the last year I built up to what I would consider a average level of strength, then I found this forum and realized I had been doing it wrong (Too many machines, too much isolation, ect...). I am aiming at building overall strength, speed, and endurance at the same time, as well as MA related conditioning. My main problem is that I do not always have time to go to the gym (IB diploma) so I will be mixing together workouts at home, school gym, and a proper gym with a slightly irregular schedual. This brings me to my first question: If I know that I will not be able to make it to a gym for a few days should I intentionally overtrain (Hard enough to be sore all over the next few days)?

The exercises is parentheses are ones that I intend to add after talking to a trainer.

GYM
Bench press 5x5 50kg
Pullup 5x6 BW
Squat a lot BW
Back (hyper?)extensions 5x10 BW + 10kg
Crunchs a lot BW + 10kg
(Deadlift) (5x5) ?
(Squat) (5x5) ?
(Military Press) (5x5) ?

HOME
Push-ups lots of different BW variations
Crunchs lots of different BW variations
Bag work

I do not have much leg work in the program because of knee problems which I have posted in the health forum. Currently I just do as many BW ATG squats as I can. I will try to put the squats and deadlifts into the program if my knees are up to them. The military press will certainly be in. Any comments and suggestions are of course welcome.

[TheMachine]

No need for the ab and pushup wrk

[flaming]

Dont go hard on conditioning and strength at same time.

Add romanian deadlifts.

[Roual]

For the workout at home, take a look at some of Ross Enamait's stuff (there should be plenty of links in the resource thread).

Apart from that, drop the crunches and try another type of exercise, or at least drop the high reps and increase the weight (have a read of http://www.t-nation.com/readTopic.do?id=990092 or http://www.t-nation.com/readTopic.do?id=1098876, the latter has pictures of Jamie Eason, always a good thing ;) )

Personally, I'd put in dumb bell rows to balance out the bench press and try adding a little weight to the pull ups.

You really do need to start squatting or deadlifting. I haven't read your post in the health forum, but you do know that squatting is proven to help rehabilitate knees. Mike Robertson has written a nice article on how to protect your knees (http://www.t-nation.com/readTopic.do?id=1127149)