Its officially the end of my ‘lay off’ week and the beginning of a new programme.
Monday – Maximal Strength Workout
The circuit went as follows:
Pull Ups (band assisted): 2 x 2 sets
Chin Ups: 3 + 3 + 1 (went to failure)
Elevated Push Ups: 10 x 3 sets (went to failure)
Wrist Roller: 3 + 2
Calf Raises With [...]
Being a lay off week I’m calming down with the ol’ strength workout – or at least I was meant to. Here goes:
Band Assisted Pull Ups: 1 x 3 sets (don’t laugh :p)
Elevated Push Ups: 5 x 3 sets
Dumb Bell Press: 6 x 2 sets
Calf Raises: 10 x 3 sets
Single-Leg Squat (to Swiss ball): 5 [...]
I dunno why but I love hammering the forearms with everything I can. It really makes you feel like you’ve worked out when you can’t type or write after wards.
So as you’d expect I’ve collected quite an array of different forearm exercises:
Wrist Roller (AKA: Forearm Killer): I won’t bother explaining this all over [...]
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 [...]
I’m getting pissed off with my strength days being interrupted by things. Most of Wednesday morning I was ill which weakened me for the entire day.
I ate a bit more than usual to make up for the illness ripping it out of me and managed a very half-arsed strength workout of:
Dumb Bell Calf Raises: 4 [...]
After seeing a Wikipedia page on strength training I decided to make my explosive strength workouts part-complex.
Complex training is where you use a static maximal exercise followed by an explosive. This has the added bonus of making your explosive exercise more powerful.
So here goes today’s workout:
Single Clap Half-Pushups: 8 reps x 4 sets
One-legged Ankle Hops [...]
Well we’re onto the fifth day of training. I don’t know if its just in my head but I do feel better in some respects. I’m not complaining either way!
Explosive Strength
Squat Jump: 8 reps
Single Clap Half-Pushups*: 6 reps
One-legged Ankle Hops: 20 reps
Push Jerk: 5 reps
I’m doing this circuit 4 times.
* I had to do half-pushups [...]
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: [...]
