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, [...]
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 [...]
Well here we are into the 3rd split of my programme and it starts with a 20 minute ICT workout I adjusted from Ross’ books. I think it was No.9. Anyway it involved the following:
10 Burpees.
10 Chinnies
10 Squats
10 Push Ups
Repeat until 20 mins is up. My arms packed up part way through so my burpees [...]
Okay – first things first. I’m British so that title should say “programme” but I didn’t want to annoy any Americans by ’sounding’ French. How I can sound French over the net I don’t know. And why “programme” seems French is anybody’s guess.
Anyway – back to what we’re here for: My Programme!
Having done 5 days [...]
This was the first maximal strength workout I’ve done. I’ve built it around the 50 day programme Ross sets out in the back of Never Gymless. I’ve added the forearm weighted bar (this prolly has a proper name but I don’t know what it is).
Standard pull ups (band assisted): 2 reps x 4 sets
Hamstring curls: [...]
