Mon, March 23rd Waterbury Method - Workout CWeight: ?
A- Chinup (60 sec rest)
10 x 3 x (BW+60)
Alternating Sets B1- Decline Bench Press
5 x 6 x 245
B2- DB Hammer Curl
5 x 6 x 50(e)
Alternating Sets C1- DB Reverse Lunge
5 x 6 x 100(e)
C2- Good Morning
5 x 6 x 225
D- Dragon Flag (steep decline)
4 x 12 x BW
Well I ended up taking like 5 days off, my parents came to visit for the weekend. I pretty much ate like crap, ate way too much, and I feel like a big fat disgusting slob today, so I didn't even weigh myself. I did feel pretty good to get back into the gym, but for some reason my lower back doesn't feel very good at all.
Well I ended up taking like 5 days off, my parents came to visit for the weekend. I pretty much ate like crap, ate way too much, and I feel like a big fat disgusting slob today, so I didn't even weigh myself. I did feel pretty good to get back into the gym, but for some reason my lower back doesn't feel very good at all.
Take it from the old guy, time off is always good. Time with the folks is always good. The path forward doesn't have to be a straight line. Now go chalk up and lift hard, otherwise us old folks won't have something to compete against!
Thanks everybody, im not really worried about it too much, i probably didnt even gain much weight from it, i just felt gross yesterday. The time off was good, and the cookies and pie were delicious.
Thanks everybody, im not really worried about it too much, i probably didnt even gain much weight from it, i just felt gross yesterday. The time off was good, and the cookies and pie were delicious.
Wed, March 26th The Waterbury Method - Workout A Weight: 204
(sets x reps x weight)
A- Squat (10x3, 82.5% of 1RM, 70 seconds rest)
8 x 3 x 305 (+10lb)
2 x 3 x 295 (got 5 on the last set)
Alternating Sets B1- Dips (5x6)
5 x 6 x (BW+75=273) (+5lb)
B2- Bent Over BB Row (5x6)
5 x 6 x 225 (+10lb)
Alternating Sets C1- Skullcrusher (5x6)
5 x 6 x 115
C2- EZ Bar Curl (5x6)
1 x 3 x 115
DB Curl: 4 x 9 x 45(e)
*I was getting some pain in my right forearm, so I switched to DB curls where there wasn't really any pain.
Ran out of time so I skipped planks, had to get home for Lost. I watch too much TV.
Fri, March 27th The Waterbury Method Weight: 204.0
(sets x reps x weight)
A- Bench Press (10x3, 82.5% of 1RM, 70 seconds rest)
7 x 3 x 250 (+5lb)
3 x 3 x 245
I went up 5 lbs today, which was fine....but my bench felt like crap tonight. 250 shouldnt feel as heavy as it did, and I had to drop down 5 lbs on the last 3 sets.
B- Conventional Deadlift
1 x 5 x 405
2 x 5 x 450
1 x 1 x 500
1 x 1 x 530 (10 lb PR)
1 x F x 550
I wasn't feeling that great tonight and I didn't really feel like killing myself with the deadlift/military press supersets so I just did whatever I felt like here in terms of reps. I was going to just do a heavy set at 500, but then I had a couple of buddies to cheer me on so I tried for a new PR and got 530. My back and grip was pretty fried but I decided to try 550 and only got it about an inch off the floor.
I was going to post a video of the 530 lift, my buddy recorded it on his phone but he hasn't sent it to me yet.
C- BB Military Press (5x6)
5 x 6 x 145
Again, presses felt like crap tonight, this is actually 5lb less than last week.
Alternating Sets D1- Ball squeeze push-up (feet elevated on bench)
4 x 10 x BW
D2- BB Upright Row (5x6)
5 x 8,8,10,9,8 x 115 (got alot more reps here than last week)
Awesome on the PR!!! Maybe that refeed and those 5 days off were just what you needed?!!! It's really inspiring to watch your progress! Looking forward to the video!
Ok i have video now, and i was thinking of not posting it because im not happy with my form. I've been working on my ankle mobility so I can get down lower, and I do a pretty good job of it when working with sets of 5 or more...but it seems that when I do a max pull I revert to keeping my hips really high, I almost stiff leg it...its pretty much all back, I need to use my legs more on the heavy pulls. Plus I think my back rounds a little. I will post it shortly.
....kinda disappointed you don't have like an under armour shirt or something ya know? You could have like jumped up and done some high fives and stuf!
Thanks for the encouragement guys, and thanks for telling me my form didn't suck too bad.
Quote:
Originally Posted by DamienK
Wow, great job!
....kinda disappointed you don't have like an under armour shirt or something ya know? You could have like jumped up and done some high fives and stuf!
I cut the video off after the weight hit the ground....so you didn't get to see my afterwards rip my shirt off and flex in the mirror. It was awesome.
Tuesday, March 31st The Waterbury Method - Workout A Weight: 203.8
(sets x reps x weight)
I'm getting slightly bored with the 10x3 setup, so I decided to slightly switch up some of the rep schemes. For my "big" movement (the 10x3 one), I'm going to do some wave sets followed by a set of 10 or so.
A- Squat
295 x 3
315 x 2
335 x 1
305 x 3
325 x 2
345 x 1
315 x 3
335 x 2
355 x 1
275 x 10
I started pretty conservatively here....my form is getting a lot better, even with the heavy sets my knees are hardly buckling at all. I've had to re-learn how to squat the past couple weeks, standing a little wider and pushing through my heels more. I actually feel like I'm improving here. The most I've ever done for 10 reps prior to today was 250, so thats good.
Alternating Sets B1- Wide Grip Dips
4 x 10 x (BW+50=254)
B2- Bent Over BB Row
4 x 10 x 195
C - Power Clean 190 x 1
210 x 1
220 x 1
230 x F
230 x F
Just tried a couple of cleans, I haven't done these in forever. I feel like this is a pretty bad power clean for someone that can DL 500+ lbs.
Alternating Sets D1- Narrow Grip Dips
4 x 10 x (BW+45=249)
D2- Barbell Curl
2 x 10 x 95
2 x 8 x 105
Surprisingly using a slightly wider grip on a regular barbell didn't give me any pain at all in my right forearm.
I think my "bulking" phase will be coming to an end shortly. Unfortunately the past 6 months or so haven't been extremely kind to our small (very small) creative company, and paychecks have been hard to come by lately. So it looks like in addition to putting in my time with my normal job, I'm going to go back to work as server at the restaurant I used to work at. I am going to have alot harder time find the time to keep lifting and eating so much...and when I do have the time I probably won't feel like hitting the gym so hard. I've had a good run though, put on nearly 20lbs, I'm actually looking forward to eating a little less.
You're a beast. Your deadlift numbers are awesome. I read a couple pages of your log this morning before I lifted and had one of the most solid lifts I've had in awhile. Must have rubbed off on me or something...inadvertently thanks! Will be checking it out more often
Thanks for the encouragement guys, and thanks for telling me my form didn't suck too bad.
I cut the video off after the weight hit the ground....so you didn't get to see my afterwards rip my shirt off and flex in the mirror. It was awesome.
Looked like you had a fan club in the background.
I hear on eating more - this is the most I have ever weighed, and it's started to freak me out though I feel strong. I dunno . . . I like my abs to be a bit more visible (I'll be crucified for admitting that)
Any idea why your chest/bench, etc. doesn't feel as strong?
Thanks for the encouragement guys, and thanks for telling me my form didn't suck too bad.
I cut the video off after the weight hit the ground....so you didn't get to see my afterwards rip my shirt off and flex in the mirror. It was awesome.
I knew it! I'm sure you at least turned the hat backwards! All joking aside... your form sucked!
oh wait j/k.
Quote:
Originally Posted by chaos in barcelona
You're a beast. Your deadlift numbers are awesome. I read a couple pages of your log this morning before I lifted and had one of the most solid lifts I've had in awhile. Must have rubbed off on me or something...inadvertently thanks! Will be checking it out more often
Weird, this doesn't seem to happen to me. It just makes me look like more of a wimp!
Forgot I meant to ask you about the dips. What are you doing wide and narrow grip dips on? Also, do they bother your hands at all? I totally suck at dips and they just kill my hands. Wonder if I'm doing something wrong?
You're a beast. Your deadlift numbers are awesome. I read a couple pages of your log this morning before I lifted and had one of the most solid lifts I've had in awhile. Must have rubbed off on me or something...inadvertently thanks! Will be checking it out more often
Thanks! My band of followers gets bigger every day...its up to at least 3 or 4 now.
Quote:
Originally Posted by liftintexas
Any idea why your chest/bench, etc. doesn't feel as strong?
Wish I knew, I'm going to switch to dumbbells starting tomorrow.
Quote:
Originally Posted by DamienK
Forgot I meant to ask you about the dips. What are you doing wide and narrow grip dips on? Also, do they bother your hands at all? I totally suck at dips and they just kill my hands. Wonder if I'm doing something wrong?
I use one of these...the handles have either a wide or a narrow position. I don't get any pains in my hands, but if I use a weight at around my 5RM or heavier, I start to get some pain in my forearms with dips...so I try to keep it in the 6-10 rep range.
A- Incline Bench Press (Wave Sets)
195 x 3
205 x 2
215 x 1
200 x 3
210 x 2
220 x 1
200 x 3
210 x 2
220 x 1
Alternating Sets B1- Romanian Deadlift
1 x 10 x 315
1 x 6 x 365
2 x 6 x 405
1 x 6 x 365
405 is by far the most weight I've ever used for Romanian DLs, felt a little twinge in my lower back on the second set of 405, not too bad, but enough to drop the weight on the last set.
B2- Close Grip Cable Row
5 x 8 x 160
Alternating Sets C1- DB Bench Press
4 x 8 x 100(e)
C2- BB Upright Row (5x6)
4 x 10 x 100(e)
Ok so I'm not even really doing Waterbury Method anymore I guess, there is very little rowing in this program and I feel like I'm doing too much pressing and not enough rowing. I think today marks one year of continuous lifting, which is something I haven't done...ever I think. I pretty much always hurt myself or get lazy and end up taking 4-5 months off. So, go me.
I'm pretty sure I just jinxed myself and I will like break my arm tomorrow.
.
Great job!
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