Modifying waterbury to my busted knee?

[karky]

Ive read up on waterbury, and his methods interrest me, spechally the 10x3 stuff with short rest periods. Now, i cant just do one of his ready made programs because of my knee injury. I cant do any leg exersices and i cant do bendt over rows or anything that puts preassure on my knee, if i do, ill feel it afterwards.

I was thinking about maybe sending chad a PM on T-nation, but i realise he has got to be a busy man, and probobly doesnt have time for stuff like this.

Now im training 3 times a week, upper body (since i cant do lower)
usually using these exersices:

Flat bench press/inclined DB press
Chest supported rows
Military press
Shrugs
Rear delt flyes
Pullovers
lateral rises

On the days i do inclined db press, i dont do military press.

I was thinking about cycling the 10x3 stuff during the week, one day on the bench press, one day on military press and one day on the rows. Since he says you shouldnt do all the exersices with that all the time, since its very taxing. As for the isolation stuff at the end, maybe im overdoing it? i kinda feel like im not doing much if i just go to the gym doing 3 exersices and then leaving, so i thought i could do some isolation and see how i responded to them, since ive never done alot of isolation before.

as for reps on the other exersices, im open to suggestiones. Waterbury also likes 4x6 for size and strenght, so i thought id do that for the exersices that doesnt get the 10x3. Though, if i do 4x6 for all the isolation stuff too, wouldnt that be kind of overkill?

[ryan10230]

Sounds like the Waterbury Method for upper body. Someone over at T-Nation posted about converting his High-Frequency Training System into only upper body because of an injury, and they said they got good results. You might want to consider doing something similar with changing up the reps and sets each time you workout and always doing different exercises for each bodypart. Anyways, there are plenty of other people on here who know a lot more than me, so keep that in mind when reading my post.

[karky]

Originally Posted by ryan10230

Sounds like the Waterbury Method for upper body. Someone over at T-Nation posted about converting his High-Frequency Training System into only upper body because of an injury, and they said they got good results. You might want to consider doing something similar with changing up the reps and sets each time you workout and always doing different exercises for each bodypart. Anyways, there are plenty of other people on here who know a lot more than me, so keep that in mind when reading my post.

yeah, i want to keep the "waterbury set/reps" though, since thats the point. And i want to vary exersices, but i really dont know what i could do, i dont want to put any load on my legs at all, otherwise i would do more bendt over rows, etc.

[gobbla]

why don't you do a program already laid out and just leave the lower body days off?

[karky]

i cant do bendt over rows, cable rows, stuff like that. so thats pretty much why i need to modify it to my knee injury.