I read the article, decided to give it a try. Basically: complexes to warm up, 5/3/1 for two major lifts, and then high rep squats. This is only for two days a week and today was the first workout, so I’ve got until Friday to figure out what my third day should be like. Dan John recommends complexes on day 3, but nothing else specifically. I want to work on my core stability and my back, both of which need work compared to the rest of my body. I don’t trust myself with program design so I took a core strengthening circuit and a complex from Alwyn Cosgrove. So my third day would look like this so far:
Complex (5 times for 3 reps)
-Bent over row
[3 times, with a minute in between]
-Side Plank (60 seconds each side)
-Overhead Lunge (60 seconds)
-Asymmetrical Farmers Walk (60 each hand)
I’m unsure of what to add for my back. I know chinups are very effective and I like Chad Waterbury’s 25 reps idea. I doubt this is enough but I’m not sure. If not what else should I add? Or would you recommend something else completely? Comments or recommendations for the rest of the plan are more than welcome. I want to be sure that there isn’t anything important I’m missing, and that I’m not doing anything counterproductive.