My Routine

K

Karky

2
Friday:
Bench Press 10x3
Chest supported rows 4x6
military press 4x6


Sunday:
military press 10x3
Chest supported rows 4x6
Bench Press 4x6


Wendsday:
Chest supported rows 10x3
Inclined bench press 4x6

All upper body because of my knee injury.
All compound movements, on the 10x3 i wait 70 secs between sets. on the rest i wait 60 sec. You might notice, its kind of waterbury based. Now, i do military press, which is vertical push, but currently i have no vertical pull. To add pullups with the rows is kind of heavy, i tried doing 4x6 with 60 sec rest, and it dident work out all that well :( Is it something that should consern me alot? or isent it all that dangeoraus?

And im planning on maybe adding some arm work, 4x6 for some curls and tri pressdown. I know what you are gonna say, up the reps, but ive seen waterbury programs with curls at that set/rep and i wanna try it. When i first go for this waterbury thing, i might aswell go all out.
 
You can pulldowns, right? Instead of the pullups. I don't think it's too much work at all, on my upper days I have some form of a row, and chinup/pullup/pulldown exercise too (not that i'm cw, just saying ;) )

I wouldn't military press twice a week though, but that's just me. It may be because my right shoulder is fighting with me recently.
 
Just a suggestion...maybe do something like a hang clean or high pull instead of military press on Sunday.
 
like i said, my knee is injured. i cant do anything that involves lower body ;) otherwise you would see power snatch and powercleans and squats in there ;)

And yeah, i was thinking about the military press too.. I dont know if its enough, if i get sore ill tell. but usually i dont get sore from doing military press often. I like working the shoulders with some frequency.
 
Last edited:
err, when you clean it you use you're lower body. from the hang you explode up, extending knees, ankles and pushing the hip forward, no?

besides, i tore the medial ligament in my right knee, had a brace on it for 6 weeks now, just got it off. its a risk just standing upright while holding weights.
 
I guess I do them wrong then. I figured the point of doing them from hang would be not to use your lowerbody. On Defranco's ws4sb he recommends doing seated db powercleans, maybe that where I got it from. Just ignore everything I said lol
 
Last edited:
cuz i love rows and hate pullups? :p with pullups i cant do the 4x6 with 60 sec wait. which is the whole point of this routine.
 
but pulldowns suck :p

anyway, i think im gonna cut bench one day and do military press that day. since bench does work the anterior delt too so i kind of get twice as much volume on that muscle as i should.
Or, waterbury himself does do bench press and military press on the same day in his programs, maybe i just need to lower the weight. and i could do military press once a week with bench press, and not do it twice a week.

Also, ive added bi curls and triceps pressdown. But i was wondering if i should change the pressdowns with close grip bench, it shouldnt iterfere much with my chest training right? since the exersice does minimal for the pecs?

Friday:
Bench Press 10x3
Chest supported rows 4x6
Biceps curls 4x6
Close grip bench 4x6

Sunday:
military press 10x3
Chest supported rows 4x6
Bench Press 4x6
Biceps curls 4x6
Close grip bench 4x6

Wendsday:
Inclined bench press 4x6
Chest supported rows 10x3
Biceps curls 4x6
Close grip bench 4x6
 
Last edited:
That looks pretty good, you could do some days with close grip and some pushdowns or skull crushers.

You could put in some seated rows for the chest supported rows (if you get bored with them)
 
yeah, im a bit afraid to do seated too, since you have to put you're legs on that thing, im really scared for my knees, so im gonna wait until monday when i talk to a physio therapist ;)
 
You must log in or register to reply here.
Back
Top