Saturday, October 11th
Waterbury Method - Week 2, Workout A
Full Squat (10x3)
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
I might have been a little too aggressive adding 15 lbs this week, but I got through all the sets. The last 2 sets were really tough, I cheated a little and had to take 2 minutes rest between them instead of the usual 60 seconds.
Superset A - Full Rest
A1: Wide-Grip Dips (4x6)
I messed up last week in my notation, the 4 sets were actually BW+70, not 75.
(BW+80) x 4
(BW+80) x 4
(BW+80) x 6
(BW+75) x 6
This was a weird group of sets. Last week someone broke the dip belt, so I brought my own chain and had to rig something up with one of the other regular belts. Problem is, they are all velcro, and I had a tough time getting the belt to hold as the velcro was coming undone because of the weight. The first set I just failed at, couldn't get more than 4, I was a little upset. Second set the velcro came undone and made a nice loud noise as the plates fell to the ground.
A2: BB Bent-Over Row (4x6)
185 x 6
185 x 6
185 x 6
185 x 6
Superset B - Full Rest
B1: Skullcrushers (4x6)
110 x 6
110 x 6
110 x 6
110 x 6
I'm using a different gym this week and the EZ bar that im using this week has got to be a few lbs lighter than the one I used last week. Im assuming that the bar is weighing 20lbs, although maybe I should have weighed it. Whatever the weight is, i think its heavier than last week.
B2: BB Curl (4x6)
100 x 6
100 x 6
105 x 6
105 x 6
With this bar, I used a little wider grip as the narrow grip was hurting my wrists.
Abs
Standing cable crunches
140lbs x 9
140lbs x 9
150lbs x 6
150lbs x 5
Getting much stronger at these
3 sets of Dragon Flags
Each set did 3 "reps", held each one as long as I could (8-10 seconds).
Kind of a weird workout, I worked my ass off and I think I lifted more than last week, but it was kinda hard to tell with a messed up dip belt and a different EZ bar. Oh well, it was a good workout.
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