September 26, 2008 Week 3 of Waterbury’s TBT Workout 2
Only carbs are plain veggies(broccoli, spinach, green beans), and Biotest Surge Recovery half serving pre-workout and 1/2 serving PWO.
Wide Grip Chins(pronated grip no straps)
1×8 90secs rest
1×8 90secs rest
1×8 90secs rest
1×8 90secs rest
ATG Highbar Squats (have been focusing on squating deep keeping chest out and exploding up w/ no lockout)
135×10 warmup
set 225×8 90 secs rest
245×8 90 secs rest
245×8 90 secs rest
245×8 90 secs rest
Standing Barbell Military Press
135×8 90 secs rest
135×8 90 secs rest
135×8 90 secs rest
135×6 90 secs rest
115×3
95×2
Deadlifts (getting much better at form, flat back, pronated grip)
135×10 warmup set
245×8 can go heaver but keeping form strict
245×8 90 secs rest
245×8 90 secs rest
245×8 90 secs rest
245×8 90 secs rest
2 Iso exercises allowed
Alternating DB curls
45×8 90 secs rest
45×8 90 secs rest
45×8 90 secs rest
45×8 90 secs rest
Cable Crossovers
50×10 90 secs rest
70×8 90 secs rest
70×8 90 secs rest
70×8 90 secs rest
