It's about the nervous system:
Maximum strength is determined mostly by, among other things, the number of nerves activated during the motion.
Training with higher weight in the low rep range increases the number of nerves activated over time. Your brain actually adapts to the training by firing more neurons.
More neurons means more individual muscle fibers ...
Taking a completely different tact from the other answers, I think your exercise selection is excellent. In fact, I'd drop the explosive press-ups and keep the others.
I'd like to point you towards my favourite strength and conditioning author, Dan John.
He talks about a program called "One Lift a Day".
Essentially, and for some reason a lot of people ...
Here are a list of exercises you can do for each muscle group:
Chest- floor press, chest press flys(take two weights, press them together with your palms, and raise your arms out in front of you 90 degrees. Use your chest to keep the weights together and raise them)
Quads- squats, front squats, barbell lunges
Hams -deadlift, hack lift
Glutes -deadlift, ...
partial reps can only give partial results at best and in some cases such as with squats can cause damage by putting stress on the knees without engaging the muscles that a full range of motion (just below parallel) squat is meant to strengthen. Rather than doing partial reps it would be best to focus on proper form with lower weights.
When following a ...