Blood on the Barbell: Waterbury

[pjb923]

Has anyone tried any of the complexes from this article?
The Total Body Blitzkrieg looks like it would kill me.

http://www.t-nation.com/readTopic.do?id=1579811

I may give one of these a try tomorrow.

Bloody Barbell Complex

• Overhead squat for 10 reps
• Hang clean for 10 reps
• Standing military press for 10 reps
• Bentover row for 10 reps
• Lunge for 10 reps on each leg
• Romanian deadlift for 20 reps
• Front squat for 10 reps
• Standing calf raise (barbell across upper back) for 30 reps

Bloody Dumbbell Complex

• Standing hammer curl for 5 reps
• Standing alternating shoulder press for 10 reps with each arm
• Forward lunge for 10 reps with each leg
• Bentover alternating row for 10 reps with each arm
• Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
• Romanian deadlift for 20 reps
• Standing calf raise (arms hanging at sides) for 30 reps

[mom2w]

I did the db complex the other day (only dbs at home). It was harder than I expected but felt good.

[Kevin Larrabee]

I liked CB's BB complexs he put in his TT workouts, but that was 5 movements not 8.

Waterbury is pretty hardcore, just look at his Get Lean without Dieting on T-Nation. Have fun with that...

[jvernacchio]

Some of CW's stuff is just plain awesome others leave me scratching my head. He definitely is constantly thinking of new ways to make your body grow.

[MindPower]

Plan on doing the Barbell and Dumbell complexes tonight.
If I can move tomorrow i'll let you know how it was.

[MindPower]

Well, I gave the complexes a try, I only used a 20kg barbell and 2 5kg DB's
and did
Barbell Complex
rest 2mins
Dumbell complex
rest 2mins
and repeat.
I was sweating like crazy, and was glad it when i had finished.
I would like to try it again, with some more weight on the bar, although
they may kill me. Especially the lunges.

[pjb923]

I'm glad to see that someone else subjected themselves to this workout. I gave it a try over the weekend.

2 rounds of the barbell complex. Once with just the bar, and the 2nd round with 65lbs. Followed by 1 round of the DB complex with 25lb db's.

If you want a workout that will really push you in a short amount of time, this is the one for you. Choosing the weight is a little tricky, and you may find yourself with too much weight on one movement, and not quite enough on another. Either way, this is one hell of a workout.

All of those lunges sandwiched in between overhead and front squats are a killer on the BB complex. And for me, the reverse lunge w/ OH press was what got me on the DB complex. My shoulders just didn't have anything left in them.

I will definitely be adding complexes to my routines from now on.

[Kevin T.]

I've been waiting to give these a try. Looks like tomorrow will finally be the day! I'll let you guys know how it goes.

[Kevin T.]

Ouch. Had to do these outside so I would have enough overhead room. I did the BB complex, rested for 2 minutes, did the DB complex with a little break here and there to regrip the DBs because I was sweating like crazy due to being outside in the mid 70s heat in combination with the kickassness of the complex, rested 2.5 minutes and did the BB complex again. Last 3 reps of what where supposed to be front squats got changed to zerchers when I couldn't keep the bar on my soaking wet shoulders :p.

Used a 65lb barbell and 25lb DBs. It kicked my ass and I liked it. Like Paul, my shoulders were shot by the end. I liked the lower body stuff and handled the lunges with ease, but my lower body has always been a lot more dominant than my upper half. Looking forward to doing the RSL and the other later this week.

[GqArtguy]

We (my training partners and I) all do complexes like these but not nearly for as many reps. Its part of our warmup.

[Kevin T.]

They were really fun. I'm looking forward to incorporating more into my workouts and even warmups as GQ does.