DOMS

The title says it all. If I can do the two routines (the Waterbury Method and the Total Strength Program) that I want to do in this journal, I'll end up being stronger than I've ever been.

I'm starting with the Waterbury Method. The RI is 60 seconds. This routine is as follows:

Day 1
Back Squat (10x3)
Dip (4x6)
Bent-over Rows (4x6)
Skull-crusher (4x6)
BB Biceps Curl (4x6)
Reverse Crunch (4x6)

Day 2
Bench Press (10x3)
Romain Deadlift (4x6)
BB Military Press (4x6)
Standing Calf Raise (4x6)
DB Upright Row (4x6)
External Rotation (4x6)

Day 3
Chin-up (10x3)
Decline DB Bench Press (4x6)
Hammer Curl (4x6)
Standing Calf Raise (4x6)
Leg Curl (4x6)
Overhead Squat (4x6)

The first week, everything is done at 80% of my 1 RM. Each week, you add 2% (non-cumulative), for a total of 4 weeks.

Here are my 1 RM for all of the exercises:
Back Squat: 245
Dip: BW
Bent-over Rows: 175
Skull-crusher: 80
BB Biceps Curl: 80
Reverse Crunch: BW
Bench Press: 190
Romanian Deadlift: 235
BB Military Press: 95
Standing Calf Raise: 190
DB Upright Row: 40
External Rotation: 25
Chin-up: BW
Decline DB Bench Press: 80
Hammer Curl: 45
Leg Curl: 100
Overhead Squat: 105

Game on!

DOMS

Hell yes!

My first full workout in a couple of weeks and my first workout of the Waterbury Method. I feel hella good!

I had to lower the BB Curls by 5 pounds because, by the time I'd made it that far into the workout, my arms were destroyed. I couldn't do the 80%.

The 10x3 in Squats is something new to me. I've never done anything like it before. That shit'll work you pretty good.

It feels good to be back!

Back Squat
195 @ 3
195 @ 3
195 @ 3
195 @ 3
195 @ 3
195 @ 3
195 @ 3
195 @ 3
195 @ 3
195 @ 3

Dip
BW (assisted) @ 6
BW (assisted) @ 6
BW (assisted) @ 6
BW (assisted) @ 6

Bent-over Rows
140 @ 6
140 @ 6
140 @ 6
140 @ 6

Skull-crushers
65 @ 4
65 @ 4
65 @ 4
65 @ 4

BB Biceps Curl
60 @ 4
60 @ 4
60 @ 4
60 @ 4

Reverse Crunch
BW @ 4
BW @ 4
BW @ 4
BW @ 4


21/10/2007

Scarface30

holy fuck!...when I thought you couldn't get anymore intense...BAM!

awesome workout man, new journal is gonna be sweet!

Warning: Seismic Testing Zone

JailHouse

That looks like a sweet program ur workin on. Nice back squats to!

Triple Threat

That workout looked interesting when I read it. 8x3 squats, huh? You'll be a powerlifter before long.

DOMS

Thanks, Scarface! I like the crazy stuff.

DOMS

Thanks, man! I'm hoping to make big gains.

DOMS

No...I'm retarded. It's not 8x3, it's actually 10x3.

Powerlifting?! Say it isn't so!

IainDaniel

Gl.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Delusional

damn, nice workouts. looks like some fun routines and it looks like youre off to an awesome start. this should be a good journal, good luck

Gayspace
www.taylorsnutrition.com

Rubes

your crazy and good luck

5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
40 time: 4.51sec march 10th 07
33" vertical

SamEaston

Nice one DOMS!

This should keep you busy! You're a brave man!

Just out of interest, how long does each session take?

www.extremebodybuilding.net

katt

Nice Doms! You know I've never really found my 1RM... may be a stupid question, but how exactly do you do that?

Stewart20

Well, you can either do it the old fashioned way, which is keep doing one rep at a time and adding weight until you cannot do one rep anymore, the last weight you did successfully would be your max, or you can google search for "one rep max calculators" (where you will find a ton), and then you can enter a multi rep poundage and it will give you an approximate 1RM. If you did 200 for 6 reps on an exercise, you put that in and it gives you the 1RM.

http://futuretrainer.blogspot.com/ --My new blog!!

katt

Thanks Stew!

goob

Excellent DOMS! Welcome to my (sort of) World! High Volume madness!

Awesome workout, superb rowing!

KelJu

Maybe those charts work for some people, but there are never even close for me.


Oh yeah DOMS, nice new program. I can't wait to see how it works out for you.

JerseyDevil

I've been MIA. You are a MOD now? Awesome DOMS!

The HuskerPower calculator is right on for me but yes it it varies for everyone. 1 RM Calculator - Husker Power=

DOMS

Thanks, Iain!

DOMS

From just this one workout, I can tell this routine is going to be fun. How can I tell? Easy, I can barely walk.

Thanks!

DOMS

I try! You should have seen my HIT workouts!

Thanks, Rubes!

DOMS

Thanks for the kind words, Sam!

This first workout took about 55 minutes.

DOMS

Thanks, katt!

I see that Stewart hooked up you.

The testing for this routine is one of the rare times that I've actually done singles. I usually don't go below 4 reps. The too much risk at that level. That's just my two cents.

On a non-workout related note, I've been watching the houses in Burbank, CA like a hawk. About 10 months ago, the type of house that I was looking for (3+ bed, 2+ bath) was going for $700,000. Now I'm starting to see those type of houses selling for as low at $500,000. I figure that in a year, they should be down in the 400s, and I'm going to buy one. w00t!

DOMS

Thanks, goob!

I use to do a workout like this (albeit in the 4-6 and 10-12 rep ranges) twice a day, four times a week.