Jazz's Journal

Day 11

Platform Deads 3x3 (2 x 135 kg, 1 x 137.5 kg)

Front Squats 5x10 (68 kg) 3x10, 1x5, 1x8, 1x7 Varied rest periods

Calf Raises 3x8 (100 ish)

Day 12

Dips 10x3 (25 kg)

Chins 10x3 (4 x 15 kg, 1x10 kg assist) Felt really easy but I think what really matters is the speed of concentric.

Ab Machine 10x3 (1 x 40 kg, 9 x 50 kg)

Day 13

Bench 5x10 (62.5 kg)

Row 5x10 (47.5 kg x 4, 45 kg x1)

Knee Raise 10x3 (10 kg)

Day 14

Front Squats 3x4 (100 kg) Last rep real hard

Platform Deadlifts 5x10 (92.5 kg) Really exhausting

Calf Raises 3x8 (106 kg)

Day 15

Dips 10x4 (25 kg) Couldn't quite make the last rep of the last set.

Chins 10x4 (15 kg assist)

Ab machine 10x4 (50 kg)

Day 16

Bench 5x10 (65 kg) Only managed 9 on last set

Row 5x10 (50 kg x4, 47.5 kg x1)

Knee Raises 10x4 (10 kg)

Day 17

Deadlifts 3x3 (140 kg)

Front Squats 5x10 (70 kg) Only 8 on last two sets

Calf Raises 3x8 (110 kg ? )

Day 18

Dips 10x5 (BW + 25 kg) (6x10, 1x4, 1x3, 1x2, 1x1) Hard going adding an extra rep each set from last week.

Chins 10x5 (15 kg assist) Only managed four on last set.

Ab Machine 10x5 (50 kg) Stuggled a lot. Weight really heavy

Started a new routine based on ABBH 2....

Day 01

Bench 3x5 (85 kg)

Decline Dumbell Bench 3x5 (32.5 kg)

Cable Row 3x5 (68 kg)

Bent Over Row (palms-up) 3x5 (62.5 kg)

Day 02

Deadlifts (just below knee) 5x6 (130 kg)

Bulgarian Squats 3x8 (15 kg dumbells)

Calf Raises 3x8 (106 kg)

Hanging Leg Raises 5x5

How you finding the Waterbury style training?

I generally like it and don't feel so fatigued (except really on leg day since I only have one day). I don't think I've gained a huge amount of muscle. Though my shoulders and arms seem bigger. I haven't really been focusing on diet.

I find the short rest periods a welcome change. In fact I think I've lost some fat because of them.

I'm not really sure whether the benefit outweighs the fact that the weight is lighter than with longer rest periods ?

Day 03

Military Press 3x12 (40 kg) Only 9 on last set so finished with 3 rest pause reps almost to failure.

Pull-Ups 3x12 (35 kg asssist)

Dips 3x12 (15 kg assist) Only 9 on last set so dropped weight to 20 kg assist for last three reps

Neck Pulls 3x12 (30 kg)

Day 04

Rack Pulls 6x5 (135 kg)

Bulgarian Squats 3x8 (20 kg Dumbells)

Calf Raises (116 kg I think)

Hanging Leg Raises 2x6 3x5 (BW)

Day 05

Bench 3x5 (87.5 kg) Four on last set

Decline Dumbell Press 3x5 (2x35 kg, 1x32.5 kg)

Seated Row 3x5 (70 ish kg)

Barbell Row 3x5 (62.5 kg)

Day 06

Military Press 3x12 (40 kg) 12, 11, 7 + 4 (push press). Seemed harder this week.

Pull-Ups 3x12 (30 kg assist)

Dips 3x12 (1xBW, 2x15 kg assist) 12, 8 + 4 (on 20 kg), 8 + 4 (20 kg). All a bit of a muddle. Forgot to use assist on first set so latter sets were a combination of different weights.

Neck Pulls 3x12 (35 kg)

Day 07

Deadlifts 6x5 (137.5 kg)

Bulgarian Squats 3x8 (22.5 kg Bells)

Calf Raises 3x8 (112 kg ?)

Day 08

Bench 3x5 (2x90, 1x85 kg) 5, 4 (+1)*, 4 (+1)*

*Extra reps after short break

Decline Press 3x5 (35 kg) 5, 5, 4

Seated Row 3x5 (1x77 kg, 1x75 kg, 1x75 kg). Managed the reps but on the last rep of each set I really struggled to pull the shoulder blades together.

Supinated Bent Over Row 3x5 (65 kg) Only four on last set. Used a wider grip this week which felt more stable

Hanging Leg Raises 6x5 (four reps on last two sets)

Day 09

Military Press 3x12 (40 kg) 12, 8 + 4 (push press), 8 + 2 (push press) + 2 rest pause reps

Pull-Ups 3x12 (25 kg assist)

Dips 3x12 (10 kg assist) 12, 10 + 2 (15 kg), 8 + 4 (15 kg). Found it really difficult to do dips (assisted) without leaning forward with narrow grip.

Neck Pulls 3x12 (40 kg with 45 kg on last set)

Day 11 (Missed lower workout this week)

Bench 3x12 (70 kg) Only 8-10 on last set so did a couple of rest pause reps (not to failure)

Decline Press 3x12 (average weight about 24 kg) selected too large a weight (27.5 kg at first) so did various combos of weights and rest pause reps.

Seated Row 3x12 (1x50 kg, 2x56 kg)

Bentover Row 3x12 (45 kg) Only managed 8 or so on last set