Kca on the Waterbury Method

K

kca13

0
I've always heard good things about CW's programs and wanted to try one out for myself. This focuses on strength and hypertrophy, and only uses a 10x3 and 4x6 rep scheme...here's the link:
Testosterone Nation - The Waterbury Method

Program:
Monday
------------
Squat- 10x3
A1) DB Bench 4x6
A2)DB Row 4x6
(supersets on A1, A2 and B1, B2)
B1)Skull Crusher 4x6
B2)Standing BB Curl 4x6

Wednesday
---------------
Bench Press 10x3
A1)Romanian DL 4x6
A2)Military Press 4x6
B1)Calf Raise 4x6
B2)Hang Clean 4x6
Tri Pressdown 4x6

Friday
--------
Bent-over Row (or pull-up) 10x3
A1)Decline Bench 4x6
A2)Hammer Curl 4x6
B1)Lunges or Step-Ups 4x6
B2)Leg Curl 4x6

Superset example- A1 rest A2 rest A1 rest etc....
70 sec rest on 10x3, 60 sec for everything else

Changes: Everything is as the program calls for except:
Monday- Replaced dips with db benches (no dip machine)
Wednesay- replaced upright rows for hang cleans
Friday- will sub in row for pull ups for 2 weeks (no pull up bar during christmas break) and also took out calf raises on Friday B1.

Will not be changing anything else until I run the program through one time, which is only four weeks.
 
I'm doing 4x6 for my bench. I have done this for 1 month and my max on my bench has blasted.

Before- 130 Pounds, 1 rep
After- 135 Pounds, 4 reps

I will keep looking through your journal, because I once wanted to do the Waterbury program, but I think I will do it when I cut back. Good Luck
 
Thanks, I've read only good things about this program so hopefully it won't be any different for me. I should mention that I am losing weight, not bulking. Right now I'm about 188-189, down from 203ish.

Monday
--------
Squat 10x3 170 (will increase 5-10lbs next week)
A1)DB Bench 4x6 60's
A2)DB Bent over row 4x6 45's
B1)Skull Crusher 4x6 55
B2)Standing BB Curl 4x6 55

I was very surprised at the intensity of the program, mostly because of the short rest periods (70 sec. max). Only the first day but I think I'm going to really enjoy this one.
 
Wednesday
------------
Bench Press- 10x3 165
A1) Romanian DL- 4x6 185
A2) DB Military Press- 4x6 45's
B1) Calf Raise- 4x6 85 *
B2) Hang Clean- 4x6 85
Tricep Pressdown- 4x6 55

*Maybe not enough weight, these seem kinda pointless to me and Waterbury has them on Wednesday and Friday, but what do I know...

Other than that I'm liking it so far..
 
Saturday
----------
Bent-Over Row- 10x3 115
A1)Incline Bench- 4x6 160
A2)Hammer Curls- 4x6 30's
B1)Lunges- 4x6 70
B2)Leg Curls- 4x6 70

End of first week. Will lift again Tuesday, which is also the last day of school until January....
 
Odd, I kinda did the Chad Waterbury Method when I was bulking because when I started I did 105 pounds 4x6 and added 5 pounds each week....

I like 4x6 its really nice set/rep scheme, but 10x3 I never gotta around to that.

Have you done cardio while doing chad waterburys program?
 
Tuesday
---------
Squat 10x3 180 (will add 5lbs next week, added 10 from last week)
A1) Tricep Dip 4x6 BW
A2) DB Row 4x6 40's
B1) Skull Crusher 4x6 60
B2) Standing BB Curl 4x6 65

I haven't done any cardio yet. I wanted to go through the first week and see how I felt on off days, and I've also been busy with mid-terms. But now that Christmas break is here I'll have more free time and probally will either do heavy bag intervals or grappling.(I hate running)
 
Thursday
---------
Bench Press 10x3 170 (added 5 from last week)
A1)Romanian DL 4x6 190
A2)1 Arm DB Military 4x6 45's
B1)Calf Raise 4x6 120
B2)Hang Clean 4x6 90
 
Saturday
----------
Bent Over Row- 10x3 120 (added 5)
A1)Incline Bench- 4x6 165
A2)Hammer Curls- 4x6 35's
B1)Lunges- 4x6 70
B2)Leg Curls- 4x6 85

End of second week, two more left.
 
Tuesday Week 3
-----------------
Squat 10x3 185 (+5)
A1)Close Grip Bench 4x6 140
A2)DB Row 4x6 45's (+5)
B1)Standing Tri Ext. 4x6 60
B2)Standing BB Curl 4x6 70 (+5)

I will hopefulling be ordering Chad's new book later on today, I've heard good things about it.
 
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