Chong's "don't care Squat about Deadlift's" Warrior Blog

Chad Waterbury Fatloss 10x3 Program​
- Day 6
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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loosk like a good workout...lots of reps with pretty high weight. The only thing, I dont know if I could be assed setting up 10 times for a lot of the exercises just for 3 reps...especially for the likes of sqts etc. Its maybe not a problem when doing it though?
 
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!
 
Chad Waterbury Fatloss 10x3 Program​
- Day 7
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​
- Day 8
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 :D 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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Pigeon_Killer said:
That session does not appear to be in keeping with your training logs title :p
Click to expand...
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 135kg :D

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.
 
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
 
Chad Waterbury Fatloss 10x3 Program​
- Day 10 & 11
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! :D
 
A training buddy of mine did Chad's programme. He got crazy lean, but ended up loathing the workouts :cool:

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...
 
Chad Waterbury Fatloss 10x3 Program​
- Day 13
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.
 
icecold said:
A training buddy of mine did Chad's programme. He got crazy lean, but ended up loathing the workouts :cool:

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...
Click to expand...
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.

I can imagine it being hell on earth if you get the carbs wrong though! :eek:
 
Hypertrophy Specific Training​
Workout 1 of 6 - 15 reps
- 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 :D

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! :eek: :D
 
Ah 15 rep phase of HST, how I hate/love you.

I was wondering why the weights seemed light for you, missed your little injury. Doing the right kind of exercise post tear is vital for healing, which is something that I learned far too slowly!

I've actually used HST as a rehab routine before, it worked quite well.
 
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