Anyone tried this 5x5/Waterbury routine?

Bigger Stronger Leaner Competitive Bodybuilding
1

Just wondering if anybody has tried this or can offer any help on this routine that CW suggested in one of the 5x5 threads. Here it is copied exactly from the other thread:

Day 1
Exercises: Barbell Bench Press/Seated Row superset
Sets: 5
Reps: 5
Rest: 60s

Exercises: Skull Crusher/Barbell Curl superset
Sets: 4
Reps: 6

Day 2
Exercises: Back Squat/Lying Hamstring Curl superset
Sets: 5
Reps: 5
Rest: 60s

Exercises: Back Extension/Standing Calf Raise superset
Sets: 4
Reps: 6
Rest: 60s

Day 3
OFF

Day 4
Exercises: Incline DB Bench/Supinated grip Pulldown superset
Sets: 2
Reps: 25
Rest: 90s

Exercises: Military Press/Tricep Pressdown superset
Sets: 2
Reps: 25
Rest: 90s

Day 5
Exercises: Deadlift/Split Squat superset
Sets: 2
Reps: 24 (12 on each leg for split squats)
Rest: 90s

Exercises: Decline sit-ups/Seated Calf Raise superset
Sets: 2
Reps: 25
Rest: 90s

Day 6
Off

Day 7
Repeat Cycle

I’m not sure I’m understanding the day 4 and 5 rep scheme. I can see doing 25 reps on calves and the sit-ups, but the deadlift is what has me stumped. Are you really supposed to do 24 reps in one set on the DL? Seems excessive to me, even with a light weight. I can see some lower back pain coming out of attempting that. Any thoughts? Maybe I should just stick to a “traditional” 5x5, but I do like Waterbury’s workouts in general. Any input is appreciated!

2

This is just one of a million variations that a trainee can use. I recommended this as a follow up to the ABBH program. It’s quick and dirty, and it works relatively well.

Here’s the good news, ABBH II is coming this Friday! I recommend you use ABBH II instead of the routine you posted (if hypertrophy is your goal).

3

CW - ABBH 2, wow. Can’t wait.
Thanks for all your great work.

4

Thats awesome news CW, Im just finishing off the last days of part 1 and have been trying to figure out what to do next. Part 1, by the way is awesome, thanks so much for everything that you have done for us.

5

Wow, ABBH 2 on the way. Something else to look forward to this friday(other than the usual end of the work week)

6

gk, the 1 set,20 reps Squat is an old effective routine. For deadlifts it’s common to perform 1-5 reps. But someone proposed also a 1 set,20 reps Deadlift.
The idea is to perform 1 set,many reps of a big compound movement for legs (Squat or Deadlift) immediately followed by 1 set,20 reps straight arms db pullover followed by bench press. This combination provides a good development for chest and legs.

7

Thanks for the input luca!

And thanks Chad for your reply! This is great news, as I just finished two ABBH routines, swapping the exercises between days for the second round. Can’t wait to see ABBH2!