I’ve moved on to Waterbury Method by Chad Waterbury
Prior to this I was working through StrongLifts 5x5 program based on Starting Strength.
Here is where I left this programme.
Squat 70kg 5x5 == This is 1.0 body weight squat (I can now do 80kg)
Bench Press 55kg 5x5 == This passes the 51.75kg which is 0.75 BW
Overhead Press 35kg 5x5 == This passes the 34.5kg, 0.50 BW goal
Deadlift 105kg 1x5 == This passes the 103kg to represent 1.5 body weight
For GPP I do a 5k run or mobility work.
Wights are in kg. I’m not a big guy yet (70kg) hence the choice of Waterbury Method for strength & size.
Nutrition wise I’m trying to eat 150g protein per day. How much protein I eat has had a visible affect on size.
An overview of my nutrition is
I try to eat 5-6 times per day
30g protein per meal from meat, eggs or casien based supplement
Most carbs consumed in the morning or after workout
Here is my workout log
Day 1 (80% of 1 RM OR 6 RM) Sets/Reps Rest Weight
BB Back Squats 10x3 70s 70kg
A1 - Dips 4x6 0s BW
A2 - Bent over BB or DB Rows 4x6 60s 35kg
B1 - Skull Crushers 4x6 0s 15kg
B2 - Standing BB Curls 4x6 60s 20kg
Hanging Leg Raises 4x6 60s BW
Day 2 Cardio / GPP
Day 3 Sets/Reps Rest Weight
BB or DB Bench Press 10x3 60s 50kg
A1 - Partial DB Deadlift (Rom. DL) 4x6 0s 80kg
A2 - Standing BB Military Press 4x6 60s 25kg
B1 - Standing Calf Raise 4x6 0s 10kg
B2 - Upright Rows 4x6 60s 10 plates
Tricep Pressdowns (or Fr. Press) 4x6 60s 10 plates
Day 4 Cardio / GPP
Day 5 Sets/Reps Rest Weight
Chin-Ups 10x3 70s BW
A1 - Decline BB or DB Bench Pr. 4x6 0s 22.5kg
A2 - Standing Hammer Curls 4x6 60s 15kg
B1 - Seated Calf Raises 4x6 0s 40kg
B2 - Glute/Ham Raise or Leg Curl 4x6 60s BW
Lunges or Step-Ups 4x6 60s 12
Day 6 Cardio / GPP
Day 7 Rest Rest Rest
Day 8 Sets/Reps Rest Weight
BB Back Squats 10x3 70s 75kg
A1 - Dips 4x6 0s 5kg
A2 - Bent over BB or DB Rows 4x6 60s 40kg
B1 - Skull Crushers 4x6 0s 20kg
B2 - Standing BB Curls 4x6 60s 25kg
Hanging Leg Raises 4x6 60s 5kg
Day 9 Cardio / GPP
Day 10 Sets/Reps Rest Weight
BB or DB Bench Press 10x3 60s 55
A1 - Partial DB Deadlift (Rom. DL) 4x6 0s 85
A2 - Standing BB Military Press 4x6 60s 30kg
B1 - Standing Calf Raise 4x6 0s 15kg
B2 - Upright Rows 4x6 60s 11plates
Tricep Pressdowns (or Fr. Press) 4x6 60s 11plates
Day 11 Cardio / GPP
Day 12 Sets/Reps Rest Weight
Chin-Ups 10x3 70s 10.0
A1 - Decline BB or DB Bench Pr. 4x6 0s 25.0kg
A2 - Standing Hammer Curls 4x6 60s 17.5kg
B1 - Seated Calf Raises 4x6 0s 42.5kg
B2 - Glute/Ham Raise or Leg Curl 4x6 60s 5kg
Lunges or Step-Ups 4x6 60s 15.0kg
The problems I’m having at the moment is the weights are getting too heavy… I know this sounds stupid but I feel like I’m loosing form and not able to properly execute the movements.
I’ve problems completing some of the supersets. Going from Skull Crushers direct to Barbell Curls, I cannot complete the 6 reps, without a rest after 3 reps.
Also I find it difficult to do weighted chin-up and then do hammer curls in the same day.
I think I may be increasing the weight too much.
I am getting results, its a good program (selected in part for the equipment available at my gym).
I want to finish the remaining two weeks, I don’t like abandoning something half way through.
If anyone has suggestions on how to weights that are too heavy to complete the set. My plan is just to rest when I need to can complete the total number required.