AS's Log of Total Domination

[AS]

I thought I would start my own log here, mostly to hold myself accountable for keeping up with my scheduled workouts.

I have a really really bad habit of lifting hard and eating good and making really good gains for a stretch of 6-8 months, and then something happens, be it injury, work, life, etc, that causes me to miss a week or two. Then a couple weeks off turns into a month, which turns into 4 months before I know it. So then its April and I feel like crap and realize I need to start lifting again. It's a bad cycle and one I really need to break, it happens just about every year.

I just got done with about 10 weeks of pretty strict dieting, going very low carb for 6 days and then having a refeed/cheat day on the 7th day. I originally planned on doing a carb day every 4 or 5 days, but I really enjoyed having my cheat day on Sunday so I could eat and watch football all day. I dropped from about 203 to 187 over that time, the first few lbs of that were a loss of water weight but im still happy with the results, not sure about the bodyfat but its probably down under 10%. I thought about losing more but its going to be winter soon and I didn't really want to be dieting around the holidays.

So here's the plan, going to be slowly upping my calories over the next few weeks while doing 4 weeks of Chad Waterbury's Waterbury Method to get used to moving some more weight. So around the beginning of November im going to jump into EC's Maximum Strength for the next 16 weeks.

For the record, im about 5'11"-6'0"" and 187lbs at the moment, 29 yrs old.

[AS]

Sunday, October 5th
Waterbury Method - Workout A


Full Squat (10x3) - 80% 1RM

265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3



Superset A - Full Rest

A1: Wide-Grip Dips (4x6)

(BW+75) x 6
(BW+75) x 6
(BW+75) x 6
(BW+75) x 6

A2: BB Bent-Over Row (4x6)

175 x 6
175 x 6
175 x 6
175 x 6




Superset B - Full Rest

B1: Skullcrushers (4x6)

95 x 6
105 x 6
105 x 6
105 x 6

B2: BB Curl (4x6) used EZ-bar narrow grip today

105 x 6
105 x 6
105 x 6
105 x 6



I haven't done a ton of squating in the past couple months so these felt good. Last 5 sets felt better after a narrowed my stance a little.

[AS]

Tuesday, October 7th
Waterbury Method - Workout B


BB Bench Press (10x3) - 80% 1RM

225 x 3
225 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

*I was really disappointed in these. About 6-8 weeks ago I was getting 225 for sets of 5 or 6. After my first two sets, I new I wasn't going to get 225 for all 10 sets so I dropped 10 lbs from the bar. Im hoping once I get my calories up a little Ill feel a little stronger.


Superset A - Full Rest

A1: Romanian Deadlift (4x6)

275 x 6
275 x 6
275 x 6
275 x 6

A2: BB Standing Military Press (4x6)

115 x 6
120 x 6
120 x 6
120 x 6




Superset B - Full Rest

B1: Prone Trap Raise (4x10)

10(e) x 10
10(e) x 10
10(e) x 10
10(e) x 10

*So I changed the program a little here. Originally it called for calf raises in workouts B and C, which for me, I don't really think is necessary. I wanted to try some trap raises from Maximum Strength, so I threw some in here.

B2: BB Upright Row (4x6)

95 x 6
95 x 6
95 x 6
95 x 5

*Probably started too heavy here, couldnt get the last rep.

[AS]

Thursday, October 9th
Waterbury Method - Workout C


Chinup (10x3) - 80% 1RM

BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3



Superset A - Full Rest (60 sec)

A1: Decline BB Bench Press (4x6)

215 x 6
215 x 6
215 x 6
220 x 6

A2: DB Hammer Curl (4x6)

40 x 6
40 x 7
40 x 7
40 x 7

Did an extra rep on the last 3 sets without too much difficulty. I think 45lb dumbbells might have been too heavy to do all 4 sets of 6 with though.



Superset B - Full Rest (60 sec)

B1: Standing Calf Raise (4x6)

135 x 6
135 x 6
135 x 6
135 x 6


B2: Glute Ham Raise (4x6)

BW x 6
BW x 6
BW x 5
BW x 5

Program actually calls for Leg Curls, but someone was camping on the leg curl machine so i went with these. First time ive ever done them and damn, they're pretty tough.


BB Lunge (4x6)

155 x 6 (e)
175 x 6 (e)
175 x 6 (e)
175 x 6 (e)


Tough workout today, looked a little easier on paper than it actually was.

[liftintexas]

great numbers, man. Lots of people like EC's program, so good luck with that!

[AS]

Thanks, yeah I can't wait to start Maximum Strength, reading the logs makes me want to start now but i'm going to try to hold off for a few more weeks until I finish this.

[AS]

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.

[AS]

Monday, October 13th
Waterbury Method - Week 2 Workout B


BB Bench Press (10x3)

225 x 3
225 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3

Started out at 225 again, but once again I realized it wasn't going to happen for some reason. My bench strength isn't coming back as quickly as I had hoped.



Superset A - Full Rest

A1: Romanian Deadlift (4x6)

285 x 6
285 x 6
285 x 6
285 x 6

A2: BB Standing Military Press (4x6)

122.5 x 6
122.5 x 6
122.5 x 6
122.5 x 6




Superset B - Full Rest

B1: Prone Trap Raise (4x10)

10(e) x 10
10(e) x 10
10(e) x 10
10(e) x 10

Didn't increase the weight, but they were a little easier than last week.

B2: BB Upright Row (4x6)

100 x 6
100 x 6
100 x 6
100 x 6

These were much easier than last week even though I added 5 lb.


Abs

Reverse Crunches (from Maximum Strength)

BW x 12
BW x 12
BW x 12

Standing cable crunches (with twist)

12 x 8 (3)
13 x 8 (3)
13 x 8 (3)

[MindPower]

When are you planning on starting Max Strength??

[AS]

2 weeks I think.

I'm trying to plan Maximum Strength around the holidays. I will be taking a 10 hr drive to visit my family around thanksgiving and my dad's birthday, so ill probably be gone 4 or 5 days. Then Ill be going back around Christmas for around a week since I haven't been back to visit since last Christmas.

So I plan on doing 1 more day of Waterbury Method (today), then my own thing for a week or so...then I plan on having Packing Day on the 28th. That would give me time to do Phase 1 before Thanksgiving, and then Phase 2 before Christmas. Then finish the program after the 1st of the year. I plan on doing a little working out while im out of town.

I did some broad jump testing the other day, man I suck at it.

[AS]

Wednesday, October 15th
Waterbury Method - Week 2 Workout C


Chinup (10x3)

BW+55 x 3 (+5 lb)
BW+55 x 3
BW+55 x 3
BW+55 x 3
BW+55 x 3
BW+57.5 x 3 (+7.5 lb)
BW+57.5 x 3
BW+57.5 x 3
BW+57.5 x 3
BW+57.5 x 3
BW+57.5 x 3

These were feeling good so I added an extra 2.5 lb half-way through. Mis-counted and accidently did 11 sets.



Superset A - Full Rest (60 sec)

A1: Decline BB Bench Press (4x6)

225 x 6
225 x 6
225 x 6
225 x 6

245 x 2
255 x 1
260 x 1
270 x 1 (PR)
280 x 1 (PR)

After I did my normal sets, I was feeling pretty good and decided to go a little heavier. There was a guy there I knew so I asked for a few spots....the 280 went up pretty smooth and fast but i decided not to push it too much. I've been stronger in the past than I am now, but ive never tried to max out my decline bench before. I may have had 290 in me, but I didn't want to push it. Unfortunately my flat bench isn't quite this strong.

A2: DB Hammer Curl (4x6)

45 x 6
45 x 6
45 x 6
45 x 6





Superset B - Full Rest (60 sec)

B1: Standing Calf Raise (4x6)

145 x 6
145 x 6
145 x 6
145 x 6


B2: Glute Ham Raise (4x6)

BW x 6
BW x 6
BW x 5
BW x 5




BB Lunge (4x6)

185 x 6 (e)
185 x 6 (e)
185 x 6 (e)
185 x 6 (e)


For the next week and a half or so, Im going to wing it a little and do mainly stuff in the 8-10 rep range before i move into Maximum Strength.

[MindPower]

Originally Posted by AS

2 weeks I think.

cool, sounds like you have a good plan
I'll be following along

[AS]

Friday, October 17th


Deadlift (2 minutes rest between sets)

After Warmup...

315 x 3
335 x 3
355 x 3
355 x 3
365 x 3
375 x 2
355 x 3
355 x 3
315 x 9

I was going to do all 8-10 rep stuff today but I haven't deadlifted in a little bit so I decided to try it out. These were done with a mixed grip, no straps. My grip is probably the limiting factor here, I couldn't hang onto the 375 for more than 2. I've never done 315 for that many reps though, so that's a plus.



Superset A - Full Rest (60-90 sec)

A1: DB Bench Press

75 x 12
80 x 10
80 x 10
80 x 9


A2: BB Bent Over Row (underhand grip)

165 x 10
175 x 10

switched to close grip cable row cause my forearm was feeling weird

130lb x 12
130lb x 10





Superset B - Full Rest (60 sec)

B1: Close Grip BB Bench

135 x 12
155 x 10
155 x 10


B2: Single Arm Cable Curl

90lb x 10
80lb x 12
80lb x 12


Was going to do a little more but i was getting a little pain in my right forearm. Oh well...i was pretty beat anyway from the deadlifts.

[AS]

A question if anybody is reading this...i think i need to do some grip strengthening exercises. Would it suffice to load up a barbell and just do some barbell holds?

[AS]

Sunday, October 19th
Once again, just doing my own thing...9 days until Packing Day

Weight: ~190lb
Gained a few pounds since I started upping my calories, as expected. Since ive added more carbs Im sure im holding more water weight. Still would like to add another 400-500 calories per day over the next couple weeks.

Superset A - Full Rest (90 sec)

A1: BB Incline Bench

155 x 8
145 x 10
145 x 10
145 x 9

My incline strength sucks...i need to work on this.


A2: DB Reverse Lunge

130lb (2 65lb db) x 10
140lb (2 70lb db) x 10
140lb (2 70lb db) x 10
140lb (2 70lb db) x 10



Superset B - Full Rest (90 sec)

B1: Pullup (pronated, slightly wider than shoulder width)

BW x 10
BW x 10
BW x 10
BW x 8

B2: Wide-grip Dips

(BW+45) x 12
(BW+45) x 12
(BW+45) x 10
(BW+45) x 10



Superset C - Full Rest

C1: BB Upright Row

85 x 10
85 x 13
85 x 13
85 x 12


C2: DB One-Arm Tricep Extension

35lb x 13
40lb x 10
40lb x 10
40lb x 9


Then some various ab stuff.

[MindPower]

Originally Posted by AS

A question if anybody is reading this...i think i need to do some grip strengthening exercises. Would it suffice to load up a barbell and just do some barbell holds?

Yep, that would work. wrap a towel or something around the bar to make it thicker, that will work even better and hurt more