It's fantastic stuff... in moderation... I just kept forgetting the last bit 
Chong's "don't care Squat about Deadlift's" Warrior Blog
- Thread starter Chong Warrior
- Start date
I'm going to give it a try, it's the mad things like this that usually work!
It's far less scary in practice. I've done it and had it done many times, and the most important aspect is that it absolutely smashes any tight tissues that restrict the movement. Coincidentally, two guys I train with had elbow pain yesterday and this got rid of it.
Sunday 27th Jan
Shoulders & Arms
Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)
Rear Pec Dec [45 sec] - I was previosuly just using this as a warmup but pushed today, hence the big jump
15x75 [+15kg]
15x85 [+25kg]
9x90 [+20kg] - machine stacked
Arnold Press [90 sec] - Aronolds until front delts tire and then concentrate on side delt with straight press
10x20's
10x25's [+2 reps]
7x27.5's - [+1 rep]
7x27.5's [+1 rep]
8x30's - Shoulder Press[+1 rep][+5kg]
8x30's - Shoulder Press [+2 reps]
Seated Lat Raises [60 sec] - All concentration on isolating the delts, don't lower all the way keeping constant tension.
12x10's
12x10's
12x10's
EZ Upright Row [-- sec] - Abandoned they aggravate injury
n/a
Decline CGBP [90 sec] -
25xbar > 10x50
11x80 [+1rep]
10x85 [+4 reps]
7(+1)x87.5 [+1 rep][+2.5kg]
Close-Grip Cable Curls [75 sec] - Can't do wide grip, hurts my arm but I was surprised I could do them close-grip, bonus!
12x50
10x60 [+5kg]
10x60 [+5 reps]
7x65 [+7 reps]
Dips [90 sec] - Elbows tight by side, upright torso with knee's in front. Lowered until bicep kisses forearm.
12xbw
10xbw +5kg [+2 reps]
7xbw +7.5kg [+1 rep][+2.5kg]
5xbw +7.5kg [+5 reps]
High Curl to Face [60 sec] - Close Grip again allowed me to train without discomfort. Very strict form!
12x50 [+10kg]
10x55 [+5kg]
9x55
Reverse Grip pulldown [30 sec] - Still felt like my triceps had a lot left in them
20x30 [*new*]
15x40
15x45
X Trainer -
16 mins @ 150bpm = 0.89km (+0.01 km)
Considering I felt like death this morning, banging headache and a sore back from shovelling about 5 ton of snow off mine and the neighbours drive yesterday, I felt full of beans! I was expecting losses in performance due to the change of direction and unplanned shoulder workout midweek.... how wrong can you be?
I'd have been happy with these increases on a bulk but with the calorie restriction I'm on today was unexpected. Wonders how I'll fare with Legs tomorrow....
Shoulders & Arms
Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)
Rear Pec Dec [45 sec] - I was previosuly just using this as a warmup but pushed today, hence the big jump
15x75 [+15kg]
15x85 [+25kg]
9x90 [+20kg] - machine stacked
Arnold Press [90 sec] - Aronolds until front delts tire and then concentrate on side delt with straight press
10x20's
10x25's [+2 reps]
7x27.5's - [+1 rep]
7x27.5's [+1 rep]
8x30's - Shoulder Press[+1 rep][+5kg]
8x30's - Shoulder Press [+2 reps]
Seated Lat Raises [60 sec] - All concentration on isolating the delts, don't lower all the way keeping constant tension.
12x10's
12x10's
12x10's
EZ Upright Row [-- sec] - Abandoned they aggravate injury
n/a
Decline CGBP [90 sec] -
25xbar > 10x50
11x80 [+1rep]
10x85 [+4 reps]
7(+1)x87.5 [+1 rep][+2.5kg]
Close-Grip Cable Curls [75 sec] - Can't do wide grip, hurts my arm but I was surprised I could do them close-grip, bonus!
12x50
10x60 [+5kg]
10x60 [+5 reps]
7x65 [+7 reps]
Dips [90 sec] - Elbows tight by side, upright torso with knee's in front. Lowered until bicep kisses forearm.
12xbw
10xbw +5kg [+2 reps]
7xbw +7.5kg [+1 rep][+2.5kg]
5xbw +7.5kg [+5 reps]
High Curl to Face [60 sec] - Close Grip again allowed me to train without discomfort. Very strict form!
12x50 [+10kg]
10x55 [+5kg]
9x55
Reverse Grip pulldown [30 sec] - Still felt like my triceps had a lot left in them
20x30 [*new*]
15x40
15x45
X Trainer -
16 mins @ 150bpm = 0.89km (+0.01 km)
Considering I felt like death this morning, banging headache and a sore back from shovelling about 5 ton of snow off mine and the neighbours drive yesterday, I felt full of beans! I was expecting losses in performance due to the change of direction and unplanned shoulder workout midweek.... how wrong can you be?
I'd have been happy with these increases on a bulk but with the calorie restriction I'm on today was unexpected. Wonders how I'll fare with Legs tomorrow....
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Monday 28th Jan
Legs
Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)
Front Squats [45 sec] - Pleased with my form, concentrating on the depth and all are at least just below parallel. Can't go full ATG as my lower back tucks in
3x90 x 1 set
3x95 x 2 sets
3x97.5 x 2 sets
3x100 x 5 sets [+2.5kg]
RDL [90 sec] - Struggled with these as my lower back is still fatigued from shifting all that snow!
10x90
10x90
10x95
8x110 [+15kg]
45' Leg Press [90 sec] - Driving through my heels, no lockout, constant tension, good focus on the quads again. Hits the teardrop hard!
15x150
15x200
15x250
15x300 [+3 reps][+10kg]
Seated Leg Curl [60 sec] - Concentrating on slow controlled negative, power up, squeeze, constant tension.
15x60
12x75 [+5kg]
11x80 [+5kg]
Leg Ext [60 sec] - Pause and squeeze quads at top of every rep, lower and power up, constant tension.
15x75
13x87.5 [+7.5kg]
10x95 [+7.5kg]
Standing Machine Calf Raise [60 sec] -
25x95
20x110
20x110 [+2 reps]
X Trainer - Didn't make the 16 min, had to stop as my knee was getting sore
13 mins @ 150bpm
I think there's something wrong with me.... Why would I want to do that to myself?
Legs
Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)
Front Squats [45 sec] - Pleased with my form, concentrating on the depth and all are at least just below parallel. Can't go full ATG as my lower back tucks in
3x90 x 1 set
3x95 x 2 sets
3x97.5 x 2 sets
3x100 x 5 sets [+2.5kg]
RDL [90 sec] - Struggled with these as my lower back is still fatigued from shifting all that snow!
10x90
10x90
10x95
8x110 [+15kg]
45' Leg Press [90 sec] - Driving through my heels, no lockout, constant tension, good focus on the quads again. Hits the teardrop hard!
15x150
15x200
15x250
15x300 [+3 reps][+10kg]
Seated Leg Curl [60 sec] - Concentrating on slow controlled negative, power up, squeeze, constant tension.
15x60
12x75 [+5kg]
11x80 [+5kg]
Leg Ext [60 sec] - Pause and squeeze quads at top of every rep, lower and power up, constant tension.
15x75
13x87.5 [+7.5kg]
10x95 [+7.5kg]
Standing Machine Calf Raise [60 sec] -
25x95
20x110
20x110 [+2 reps]
X Trainer - Didn't make the 16 min, had to stop as my knee was getting sore
13 mins @ 150bpm
I think there's something wrong with me.... Why would I want to do that to myself?
Chad Waterbury Fatloss 10x3 Program
[45 sec] = Rest between sets, very strict. Clock starts at the end of last rep and I'm starting the second set exactly 45 seconds later.
Front Squats [45 sec] - Bloody hell these are tough!
3x90,
3x95,
3x97.5,
3x100 - 7 sets
Hammer Chins [45 sec] - Full stretch, power up and touch hands with chest, squeeeeeeeeeeezzzzeeee!!!
3xbw - 10 sets
Gironda Dips [45 sec] - Started off too light did about 5 sets building upto 20kg, so started again.
3xbw (+15kg) - 5 sets
3xbw (+20kg) - 5 sets
3xbw (+25kg) - 5 sets
Deadlift [45 sec] = Had a gusher! Both legs bleeding but my left look like I'd been hacked with an axe lol! Had to back off last 2 sets, my lower back was pumped!!
3x120, 3x125, 3x127.5, 3x130, 3x132.5, 3x132.5, 3x132.5, 3x120, 3x120
X-Trainer - 16 mins
60 sec low intensity on Level 7
30 sec all out sprint on Level 14
Time to change things up, never good to stick to same routine too long. I'm going to go heavy and spend more time getting fitness up with Psycho Circuits....
Thought the very same thing again after todays sessionlol...cos you mad..enjoy tomorow! I think that most days I leave the gym..'Im gona kill myself doing this ****'
It's a very good program, I think this is the 4th or 5th time I've used it now and I'm always pinching the 10x3 format for my other routines, mainly Front Squats, works well 
Chad Waterbury Fatloss 10x3 Program
Workout 2 of 3
[45 sec] = Rest between sets, very strict. Clock starts at the end of last rep and I'm starting the second set exactly 45 seconds later.
HC2PP [45 sec] - Forearm flared up again, so changed to press only
3x60 - HC2PP
3x60 - HC2PP
3x62.5 - HC2PP
3x65 - HC2PP
3x65 - HC2PP
3x65 - Press only
3x65 - Press only
3x65 - Press only
3x70 - Press only
3x70 - Press only
Decline CGBP [45 sec] - Good focus on triceps
3x90 - 10 sets
Incline DB Press [45 sec] - This exercise is too stressful on shoulders to do 10 sets of setups every 45 secs so I think I'll do a 6x5 instead next week.
3x40's
5x40's
6x40's
5x42.5's
4x42.5's
8x27.5's - Flyes
Cable Curls [45 sec] = Machine stacked at 65kg, not heavy enough for 3 reps so went with 6x5
6x65 - 5 sets
X-Trainer - 16 mins
60 sec low intensity on Level 7
30 sec all out sprint on Level 14
This is what happens when I'm rushed, I didn't have my workout book and was using memory fo the routine from previous. Then I realised this was supposed to be upper chest and arms only. I think I'll just leave the shoulder press out of the next workout, should be ok.
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Chad Waterbury Fatloss 10x3 Program
Workout 3 of 3
[45 sec] = Rest between sets, very strict. Clock starts at the end of last rep and I'm starting the second set exactly 45 seconds later.
Squats [45 sec] - Easy does it, haven't done these for over 6 months! Slight pause at bottom of every rep... makes it a lot harder!
3x110 - 5 sets
3x115 - 5 sets
BOR's [45 sec] - Strict form, back parallel to floor, pull to sternum, pause, slow negative, power up.
3x70 - 5 sets
3x72.5 - 5 sets
Military Press [45 sec] - Struggled with these as I did them by mistake in workout 2
3x62.5 - 2 sets
3x65 - 2 sets
3x67.5 - 5 sets
2(f)x67.5 - 1 set - failed last rep
RDL [45 sec] = Messed these up as I stopped to use new straps and ended up taking me over 2 mins to get setup, so started again!
3x100, 3x110, 3x112.5, 3x115, 3x115, 3x115 - added straps
3x120 - 8 sets
3x125
3x130
Treadmill - 16 mins
Decent session, must have lost half a stone in sweat! My lower back held up very well against the squats, BOR's and RDL's.
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Tbh once you're in the zone and concentration levels are there it's not a problem. A couple of them do sap a lot of energy from all the setups but that only lends itself to making the rep scheme even more useful for fat burning?
I should point out the official CW 10x3 only has 2 workouts every 3 days, I've added Workout 2 myself, it's a work in progress. When I follow the official workout to the letter I find my upper pecs (and arms to an extent) lose too much muscle. So I'm experimenting how to combat this. Thing is those exercises don't lend themselves to the 10x3 scheme very well, especially Incline DB Press as the setups are murder!
I should point out the official CW 10x3 only has 2 workouts every 3 days, I've added Workout 2 myself, it's a work in progress. When I follow the official workout to the letter I find my upper pecs (and arms to an extent) lose too much muscle. So I'm experimenting how to combat this. Thing is those exercises don't lend themselves to the 10x3 scheme very well, especially Incline DB Press as the setups are murder!
Chad Waterbury Fatloss 10x3 Program
Cardio
X-Trainer - 16 mins
Level 8
Treadmill - 16 mins
15% incline / walk @ 4.5km/h - 8 mins
0% incline / jog @ 6.5km/h - 8 mins
Rotator Cuff Exercises [30 sec]
Internal Rotation - 20x5kg - 3 sets
External Rotation - 12x5kg - 3 sets
Rope Pull to Face - 15x10kg - 3 sets
Chad Waterbury Fatloss 10x3 Program
Complete Rest
- Day 9
Workout 1 of 3
[45 sec] = Rest between sets, very strict. Clock starts at the end of last rep and I'm starting the second set exactly 45 seconds later.
Front Squats [45 sec] - Bitch slapped
3x95, [+5kg]
3x97.5, [+2.5kg]
3x100, [+2.5kg]
3x100,
3x100,
3x102.5, [+2.5kg] - 5 sets
Hammer Chins [45 sec] - Full stretch, power up and touch hands with chest, squeeze, slow controlled negative. No swinging, no elastic energy, just muscle powah!
3xbw (+2.5kg) [+2.5kg] - 10 sets
Gironda Dips [45 sec] - I just kept putting that weight up! Did a few extra sets but stopped before I pushed too hard
3xbw (+25kg) [+10kg] - 5 sets
3xbw (+27.5kg) [+7.5kg] - 5 sets
3xbw (+30kg) [+5kg] - 2 sets
Deadlift [45 sec] = Didn't quite make 45 secs on every set, lower back starts pumping after about set 6. I had 90 sec rest after the 8th set to stretch lower back.
3x120,
3x125,
3x130, [+2.5kg]
3x135, [+5kg]
3x135, [+2.5kg]
3x135, [+2.5kg]
3x135, [+2.5kg]
3x135, [+2.5kg]
3x135, [+15kg]
3x135, [+15kg]
X-Trainer - 16 mins
60 sec low intensity on Level 7
30 sec all out sprint on Level 14
Beastly session and I feel like I could go and do it all again
I'm very surprised at strength and energy levels as I only hit 1800kcals yesterday and all I've eaten today is a high protein quiche and a protein shake, which is about 800kcals.
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It's more in reference to the fact my so called "Big 3 Lifts" are very weak in comparison to my other lifts or similar sized/experienced lifters. I can't risk ego lifting, a complete beginner with 6 weeks training behind him could probably deadlift 135kgThat session does not appear to be in keeping with your training logs title
Just too good of an exercise to miss completely but with my back injuries I won't risk big poundages on Deadlifts or Squats... No excuse for Bench Press, I just don't like it but I've benched around 1.5 x bodyweight in the past.
It's a very good way of keeping the weights high during low calories. Also gets the heart rate right up for the whole session so burns a decent amount of calories. It's a good muscle preserving/fat burning routine.
Much better mate. I just don't do any exercises that aggravate it. I've had to trade-off with the hammer chins but they're still a good exercise... would much rather be able to do real chins.
Upright Rows had to be scrapped and I can't do 10x3 for Incline DB Press but apart from that.
Sat here eating PWO meal of the Gods
250g Organic grass fed steak
100g Chicken Liver
3x free range boiled eggs
100g White Rice
Stir fried in coconut oil with chilli's, garlic, broccoli, green beans, spinach, peppers
200g Organic Biolive Yoghurt
150g Frozen Forest Fruit Berries
250g Organic grass fed steak
100g Chicken Liver
3x free range boiled eggs
100g White Rice
Stir fried in coconut oil with chilli's, garlic, broccoli, green beans, spinach, peppers
200g Organic Biolive Yoghurt
150g Frozen Forest Fruit Berries
Chad Waterbury Fatloss 10x3 Program
Rest
- Day 12
Workout 2 of 3
[45 sec] = Rest between sets, very strict. Clock starts at the end of last rep and I'm starting the second set exactly 45 seconds later.
Incline DB Press [90 sec] - This exercise is too stressful on shoulders to do 10 sets of setups every 45 secs so higher reps
3x32.5's
8x45's [+10kg]
6x47.5's [+10kg]
6x47.5's [+10kg]
5x47.5's [+10kg]
9x27.5's - Flyes [+1 rep]
Decline CGBP [45 sec] - Good focus on triceps
3x90 - 10 sets
3x92.5 - 1 set
Cable Curls [45 sec] = Machine stacked at 65kg, not heavy enough for 3 reps so went with 6 reps
6x65 - 6 sets [+1 set]
DB Lat Raises [30 sec] - Very strict, pause at top of every rep. Don't lower fully to keep constant tension in side delts.... FIRE!
15x10's
15x10's
12x12.5's
Leg Raises to Cycle Crunch [no rest] - 10 sec rest between each exercise on last set, abs fried
15 Leg Raises -> 20 Cycle Crunch
15 Leg Raises -> 10 Cycle Crunch
15 Leg Raises -> 10 Cycle Crunch & 10 Cycle Crunch
Back Extentions [30 sec]
20xbw
15xbw (+15kg)
10xbw (+15kg)
Cardio - 16 mins
X-Trainer and Treadmill
Had lots of calories yesterday, didn't count them. Had a lovely steak dinner followed by 2, maybe 3 bottles of champagne... bit rough this morning!
Chad Waterbury Fatloss 10x3 Program
Swimming - 30 mins
- Day 14
Workout 3 of 3
[45 sec] = Rest between sets, very strict. Clock starts at the end of last rep and I'm starting the second set exactly 45 seconds later.
Squats [45 sec] - Good depth and form
3x115 - 5 sets [+5kg]
3x120 - 5 sets [+5kg]
3x122.5
BOR's [45 sec] - Strict form, back parallel to floor, pull to sternum, pause, slow negative, power up.
3x70
3x72.5 [+2.5kg]
3x75 [+5kg]
3x77.5 [+7.5kg]
3x77.5 [+7.5kg]
3x80 [+5kg]
3x80 [+5kg]
3x82.5 [+7.5kg]
3x82.5 [+7.5kg]
3x82.5 [+7.5kg]
3x85 [+10kg]
Military Press [45 sec] - Tough!
3x62.5
3x65 - 4 sets [+2.5kg]
3x67.5 - 5 sets
3x70 [+1 rep][+2.5kg]
RDL [45 sec] = Felt a muscle pull in my left shoulder blade region
3x100,
3x110,
3x115, [+2.5kg]
3x120, [5kg]
3x122.5 [7.5kg]
3x125 [5kg] - Felt tweak
15x70 - Felt ok
8x110 - No definitely something not right....
X-Trainer - 16 mins = Total 0.93km
Level 9 = 6 mins
Level 8 = 10 mins
Was all going very well until as per usual, totally out of the blue I felt a muscle pull. Feels like my old injury from couple of years ago but it doesn't feel anywhere near as severe, hopefully just a tweak.
I love this rep scheme, I think it's very useful when used properly but it can be brutal. Especially on the Squats and Deadlifts.A training buddy of mine did Chad's programme. He got crazy lean, but ended up loathing the workouts
Clearly you don't mind it as much if this is your 4th/5th time. I think my mate was carb cycling fairly aggressively as well...
I can imagine it being hell on earth if you get the carbs wrong though!
Hypertrophy Specific Training
- Day 1
Warmup - 15 reps of each.
Rear Delt Raise - Leg Ext - Leg Curl - Calf Raise - Lat Raise - Walking Lunges - Squats - Press-Ups
Squats [90 sec] = Not as easy as you'd think!
15x50 - Front Squat
15x70 - Back Squat
Incline DB Press [60 sec] = Tried to make as difficult as possible, slow negatives, pause, power up, touch and squeeze pecs at the top.
15x25's,
15x25's
Gironda Dips = Rather than risk failure I did a quick 15 sec rest/pause
12(+3)xbw
Pulldowns [60 sec] = Lean back and pull to sternum for full lat contraction
15x35 - Wide-grip pronated
15x40 - Close-Grip supinated
BB Bent Over Row [60 sec] = Pause at top of every rep, squeeze lats.
15x40 - Wide-grip pronated
15x40 - Close-Grip supinated
Military Press [60 sec] = No lockout, no pause, constant tension in delts
15x30
15x30
RDL
15x60
EZ-Bar Incline French Press [superset] = Haven't done these for decades!
15x20
15x20
EZ-Bar Curl [superset] = Squeeze bicep top of each rep
15x20
15x20
Total Workout Time = 45 mins
The muscle pull I felt last week was a deep tissue rupture, I was in agony for the first 2 days requiring strong painkillers. Day 3 I was able to get some physio and this helped a lot. It's an old recurring injury and it's still there I can feel it deep between my left shoulder blade and spine. I thought I was going to be out of action for weeks, which would be typical as I was really making some good progress visually. I've sulked all week, not had a single protein shake, ate pizza, kebabs, chippy, burgers, cakes, sweets, you name it. Had a bottle of red wine every night which helped with the pain
So today I was thinking I can carry on as I am and lose all the good work I've done or work round it. I decided to try some light weights to try and help with the healing process. I thought I've already done week long strategic decondition and there's 3-4 weeks of light weights so why not give HST a try? Threw this routine together in 15 minutes and just guessed at the weights. Erred on the side of caution as it's better to go too light than heavy and the injury felt fine, infact it feels a bit better
I don't know if I will stick with these exercise choices or change things once I've had a chance to think. Probably too much volume but I wanted to see how the injury coped with different exercises.I can say one thing, I forgot just how tought this easy workout is after the strategic layoff.... the lactic acid build up just makes you feel ill lol!
Yeah I'm guilty of being a bit slow to learn for myself lol!
Interesting to hear you've tried something similar, I think the choice of weights will make or break this. I'm very surprised how well the injury held up with the 2 back exercises. I purposely tried the different grips and didn't feel any pain
Yeah that's what I did. Only thing I didn't log in any details was the quick circuit type warmup but they were very light weights.