| Waterbury Summer Project (WSP) |
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Chad Waterbury
Contributor
Join date: Nov 2002
Location: California, USA
Posts: 5844
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Okay everyone, here's the routine that I want you to follow for the next two weeks. I've also included supplement recommendations.
WEEKS 1-2
DAY 1
Sets: 4
Reps: 6
Load: 8RM
Rest: 60s between pairings
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.
A1 Hang Cleans or Front Squats
A2 Reverse Crunches on Slant Board (or floor)
B1 Standing Alternating DB Shoulder Press
B2 1 Arm DB Row
C1 Bulgarian Split Squats
C2 Single Leg DB Deadlift
D1 Dips or Decline DB Bench Press
D2 DB External Rotation
Stretching
DAY 2
HIIT - 16 minutes (90s walk/30s sprint)
Stretching
DAY 3
Sets: 3
Reps: 12
Load: 14RM
Rest: 70s between pairings
A1 DB Romanian Deadlifts
A2 Sit-ups
B1 Incline DB Bench Press
B2 Standing Calf Raise
C1 DB Upright Rows
C2 Lunges or Step-ups
D1 DB External Rotation
D2 DB Pullovers
Stretching
DAY 4
HIIT - 18 minutes (90s walk/30s sprint)
Stretching
DAY 5
Circuits: 3
Set Duration: 2 minutes
Load: ~25% of 1RM
Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (ie, drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period.
A1 BB Deadlift
Rest 90s
A2 Push-ups
Rest 90s
A3 Back Squat
Rest 90s
A4 Lat Pulldowns
Rest 180s
Repeat sequence twice more.
Stretching
DAY 6
HIIT - 20 minutes (90s walk/30s sprint)
Stretching
DAY 7
Off!
DAY 8
Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching
DAY 9
HIIT - 16 minutes (80s walk/40s sprint)
Stretching
DAY 10
Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching
DAY 11
HIIT - 18 minutes (80s walk/40s sprint)
Stretching
DAY 12
Same as Day 5 but increase the duration of each set 10s (load remains constant).
Stretching
DAY 13
HIIT - 20 minutes (80s walk/40s sprint)
Stretching
DAY 14
Off!
SUPPLEMENTS:
Surge - Consume 1/2 serving at the onset of your workout (or sip it throughout your workout). Take another 1/2 serving directly after your workout mixed with 5g of micronized creatine.
Fish Oils - Take 4 Flameout/day. Or take 6g or normal fish oil capsules/day.
Note: Take Spike each day and before any workout, if you choose to do so.
EATING PLAN:
Follow T-Dawg 2.0!
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TheReasonSF3
Level 1
Join date: Nov 2005
Location:
Posts: 74
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looks like a great routine. i am currently trying to gain weight. would this be a good program to go with a high-calorie diet? or is this just meant for people who are cutting? |
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Level 0
Join date: Aug 2005
Location: Denmark
Posts: 76
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How important is the Stretching? |
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Monster Wong
Level 0
Join date: Jul 2004
Location:
Posts: 547
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is one leg dumb deadlift same as "king deadlift"?
if yes, i done have enough balancing power to do that exercise(even with my bodyweight only). any alternative?
and for "circuit", the Deadlift & squat for 2 minutes may kill me. and my technique may not be so good toward the 2-minutes mark. will that become dangerous? |
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Muppet
Level 0
Join date: Feb 2004
Location:
Posts: 182
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If you signed up, I'm guessing the stretching is mandatory :D It can only help you. |
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Stuey
Level 0
Join date: Apr 2004
Location: England
Posts: 416
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rubberduck wrote:
How important is the Stretching?
How important is the lifting?
In fact can I just change everything you've said to what I would have done anyway, claim I'm following a "Waterbury Program" and then blame you when it doesn't work?
[/sarcasm] |
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Stuey
Level 0
Join date: Apr 2004
Location: England
Posts: 416
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p.s. looks like a tough 8 weeks ahead :)
nice one
Cheers
Stu. |
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Axe
Level 0
Join date: Jul 2005
Location:
Posts: 78
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Chad
For the timing of the HITT training the duration stated is for the whole workout duration excluding the warm-up & cool-down. Is this correct.
Thks in advance |
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fitnesseirik
Level 1
Join date: Feb 2006
Location:
Posts: 20
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Chad, the program looks great.
However, I`ve never done the Single Leg DB Deadlift exercise before. Does it mainly taget the hams? I mean, shall I perform it like a regular deadlift or straight leg deadlift?
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slimsaw00
Level 5
Join date: Jan 2006
Location: Michigan, USA
Posts: 294
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awesome, this looks like its gonna be fun. The HIIT looks like it'll kick my ass
MS |
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rykon
Level 3
Join date: Mar 2004
Location: Indiana, USA
Posts: 32
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fitnesseirik wrote:
Chad, the program looks great.
However, I`ve never done the Single Leg DB Deadlift exercise before. Does it mainly taget the hams? I mean, shall I perform it like a regular deadlift or straight leg deadlift?
Single Leg DB Deadlift video:
http://www.uwlax.edu/...s/1armdbsld.mpg
Google rocks. |
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yanksfan324
Level 0
Join date: Mar 2006
Location: Delaware, USA
Posts: 23
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Chad,
Is there any exercise I can replace the step-up/lunges with? I have a bad left knee and lately, whenever I do a lunge type movement, it causes a sharp pain in my knee. I would prefer to avoid this if possible.
The program looks great, I'm anxious to get started!
Thanks!
EDIT: Does anyone have a link to what a DB Romanian Deadlift looks like? TIA! |
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apuraja
Level 4
Join date: Mar 2006
Location:
Posts: 59
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rykon wrote:
fitnesseirik wrote:
Chad, the program looks great.
However, I`ve never done the Single Leg DB Deadlift exercise before. Does it mainly taget the hams? I mean, shall I perform it like a regular deadlift or straight leg deadlift?
Single Leg DB Deadlift video:
http://www.uwlax.edu/...s/1armdbsld.mpg
Google rocks.
That's great, can someone post a video for the reverse crunch, bulgarian split squat and external rotation?
thanks
aap |
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Bittabit
Level 4
Join date: Nov 2005
Location: Alberta, CAN
Posts: 979
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Quick question...
External rotation-Rotator cuff or abs?
Looks challenging, thanks Chad.
Michelle
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IronDude17
Level 4
Join date: Feb 2006
Location: New York, USA
Posts: 599
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I like that program. Too bad I'm just on my 3rd week of TBT but this one seems like a really solid program to try afterwards and gain even some more muscle. YOU ROCK! |
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xjayx300
Level 4
Join date: Oct 2002
Location: Colorado, USA
Posts: 424
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Looks like nobody ever does any Poliquin or King workouts...
Single-leg squats with back foot on bench-Some know this as a Bulgarian squat...with a difference. Face away from a normal height bench and place your rear leg up on the bench. You can check your distance by ensuring that you keep a relatively vertical shin throughout the movement. Place your hands on your head and keep your chest and trunk vertical throughout.
Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground.
Images:
http://www.T-Nation.com/...images/70b1.jpg
http://www.T-Nation.com/...images/70b2.jpg
apuraja wrote:
rykon wrote:
fitnesseirik wrote:
Chad, the program looks great.
However, I`ve never done the Single Leg DB Deadlift exercise before. Does it mainly taget the hams? I mean, shall I perform it like a regular deadlift or straight leg deadlift?
Single Leg DB Deadlift video:
http://www.uwlax.edu/...s/1armdbsld.mpg
Google rocks.
That's great, can someone post a video for the reverse crunch, bulgarian split squat and external rotation?
thanks
aap
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xjayx300
Level 4
Join date: Oct 2002
Location: Colorado, USA
Posts: 424
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IronDude17 wrote:
I like that program. Too bad I'm just on my 3rd week of TBT but this one seems like a really solid program to try afterwards and gain even some more muscle. YOU ROCK!
I am in the same predicament?I am in the middle of 12 Weeks to Super Strength?
I was planning on doing the 10x3 for fat loss after it; however, since the creation of this monster, I will be doing the WSP instead, after I successfully complete my current routine?
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rykon
Level 3
Join date: Mar 2004
Location: Indiana, USA
Posts: 32
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apuraja wrote:
That's great, can someone post a video for the reverse crunch, bulgarian split squat and external rotation?
thanks
aap
Apuraja,
You should be able to find instructions and even some video of all of these exercises on the internet. It just takes a few minutes to look for them.
"Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime" - Author unknown
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Stuey
Level 0
Join date: Apr 2004
Location: England
Posts: 416
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rykon wrote:
apuraja wrote:
That's great, can someone post a video for the reverse crunch, bulgarian split squat and external rotation?
thanks
aap
Apuraja,
You should be able to find instructions and even some video of all of these exercises on the internet. It just takes a few minutes to look for them.
"Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime" - Author unknown
You can lead a horse to water... but you can't make him drink.
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pimp by blood
Level 0
Join date: Feb 2006
Location: Florida, USA
Posts: 46
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Stuey wrote:
You can lead a horse to water... but you can't make him drink.
You can lead a horse to water... Chuck Norris can make him drink. |
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slimsaw00
Level 5
Join date: Jan 2006
Location: Michigan, USA
Posts: 294
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020606 wrote:
Stuey wrote:
You can lead a horse to water... but you can't make him drink.
You can lead a horse to water... Chuck Norris can make him drink.
LOL, Chuck Norris. . . did you get that from chucknorrisfacts.com? that site is hilarious
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caladin
Level 4
Join date: Jul 2005
Location: California, USA
Posts: 538
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I noticed the supps. Is there any reason not to use HOT-ROX instead of Spike or HOT-ROX in the morning and Spike in the afeternoon? |
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