As I’ve been reading more and more of Ross’ books (there’s 3 – its taking a while!) and learning form experience I feel I can evolve the programme into something more fitting for me.
So after I’ve had the active rest split I’ll be tweaking it to follow this schedule:
Day
Primary
Secondary
Isos
1
ICT
Core, Neck, Forearms
Biceps
2
Maximal Strength
Stretching or Ashtanga Yoga
Punches
3
Core, [...]
After sleeping 4-6 hours the past 3 nights I decided to do two things:
Go to bed early.
Swap EIT and Rest day.
I felt guilty about this but it makes sense because I’ve always found my plyometrics to be sub-standard due to me still being exhausted by the EIT the day before. At least this way round [...]
I mentioned in a previous post that I needed to re-think my maximal strength workouts. They were starting to look a bit haphazourd and I wasn’t necessarily choosing exercises that would work my entire body. So I’ve decided to put together a checklist of the areas I really want to target in each training session [...]
Its hard to believe that its been 20 days since I started this new programme. As such at the next 6-day split I’ll be doing a lower intensity period to help heal, and get stronger. As everyone keeps saying – you don’t get fitter during a workout. You get fitter when you’re resting.
So on day [...]
Today is going to be a catch up day for the past few days poor performance. So here goes multiple workouts across the day and starting with…
Pull Up Bar Circuit (band assisted)
Pull Ups: 2
Chin Ups: 3
Pull Ups: 2
Chin Ups: 3
Rest 60 seconds…
Pull Ups: 3
Chin Ups: 1
Did that lot first thing in the morning. Late afternoon [...]
Today has been a long painful journey. After the 30 min Bas Rutten workout yesterday I’ve barely been able to move without pain.
I looked up the symptoms of overtraining on Wikipedia and found:
Persistent muscle soreness (Delayed onset muscle soreness)
Persistent fatigue
Elevated resting heart rate
Increased susceptibility to infections
Increased incidence of injuries
Irritability
Depression
Loss of motivation
Insomnia
Decreased appetite
Decreased libido
Weight loss
Sleep deprivation
Breakdown
Those [...]
I wanted to note down some of my current personal ‘bests’ so I can monitor how the training is going. This will be great to come back to in a few weeks, months and even years to see how I’m going.
Unassisted Pull Ups: 1
Continuous Push Ups: 30
Push Up Sets: 30 + 15 + 7 (60 [...]
