Dr. Squat - Dr. Fred Hatfield

Tuesday-
Didn't feel like lactate due to sore shoulders from yesterday's pressing

So did Deadlifts
working acceleration band from supermarket aldi about 100lb at top very strong band.

warm-up bar weight 60kg x 5 , 100kg x 5,
+ bands 12 singles with 115kg 60% of 190kg in 3 week now

Assistance Hopper deadlifts (bounce in between reps) 2 sets of 5

I had to trim callouses down again.

Eric.
No I am just bouncing the reps a little . Usually I reset but my sticking point is no longer the floor. It is mid-shin . I am using Cressey's band deadlifts article on EFS. I read about it in Artie Drechsler's book. I have mats it is not that loud but light weights yet.

Tues p.m. 5 x 5 clean pulls 60kg
working on extending the hips too far forward . Seemed to work.
few minutes between sets.

slept better yesterday

deloading/resting

walked 1 hour went shopping

used as warm-up

sled
non stop row 70lb sandbag rows . biceps curls forward backward dragging
add 20kg plate about 1 min pause
do circuit add another 20kg plate
do circuit

so 3 circuits couldn't do bicep curls on last circuit too heavy

HR probably 150/160 by end of workout.

chin ups thick bar x 2
normal bar x 3 few sets
kettlebell 24kg r x 10 presses l x 5
can't get the hang of the KB presses.
Barbell presses 50kg x 5
60 kg x 2 ,
KB snatch r x 10 quit.
Quit will do something more productive soon.

didn't really do enough deadlifts to get sore

little bit of knee tendonitis in left knee. felt it on bike

walk 30 mins shopping
cycle about 1 hour most of journey low intensity. Ocassional hills were difficult. HR around 120 mostly up tp around 150 possibly 160 ish on last hill but not for long. I am still a poor cyclist. Gradually getting the hang of picking the gears.

more ART massage on hips . Most of pain has gone just a bit tight.

workout am .
1 hour walk 3 sets of leg swings between bollards
sled conditioning sled design per Todd's sled article.
warm up 80lb 1 trip half of lane
little rest changing over plates about 220lb one trip back and forth
complex rows , front backward dragging .
Very hard hard to use some rest between exercises but completed circuit.

1-2 mins rest.

Stripped 25kg off each trip through to 80lb bag- added easier exercises like bicep curls, pull- throughs

duration 30 mins 5 trips
hearrate very high esp on the 220lb 170+

Deadlifts
60 x2
110 x 2
160 x 5
170 x1

stupid lifting today. Still addicted.

Scapular pain today. But better tried to walk around a lot today.

Sled work 80 lb ish sandbag.
1 trip 5-10 mins or so. Not sure of distance prob well in excess of 100m .

rest to put on 25kg 1 trip various pulls but mostly drags.

add 20kg 1 trip

add 20kg weight around 210-220lb . Found very hard hard to stop tp rest a few times but made 1 ciruit. The uphill part is very difficult.

Workout
practised racking bar = can just about do it but not well.
managed to power clean 40kg without straps 60k with straps

did some light presses behing neck

some one legged deadlift 60lb DB 2 sets of 10
40kg bar x 6 r l
powers snatches x 3 2 sets
50kg x 3
60kg x 2 not good reps quit.

Shoulder blade hut quite a bit when i woke up. But seems to get better throughout the day.

got a free pass to a commercial gym today

Did DB snatches can't really do these at home easily

sets of 3 each arm 10kg 20kg ish 35kg 45kg 3 each arm .
PB for me easily . Not fresh today either.

BB snatches 4 or 5 sets of 2
1 arms 5 reps right 40kg 1 l

Found the vast array of machines bewildering.

Bench 70kg x 10 80kg x 5 100 x 4kg hoping for a rep PR too tired though.
Should hit a PR soon here though.

4 chin-ups
standing abs with about 70lb

Leg presses 1 leg. 5 sets of 5 reps or . 160kg. Did a free sets with two legs too. Something to do in rests periods.

friday long session today 2 hours or so

Front squat wrenched my elbow then found the right position
40kg x 3
3 power cleans + 1 jerk
50kg x 3
2 cleans _+ 1 jerk
60kg 2 sets of 3

stopped here quite uncomfortable but it is improving weights unchallenging but wrist and esp elbows feeling it.

snatch pulls 5 or 6 on 70kg
missed power snatch

romanian deadlifts accelerate mid thigh hips through made a big difference.
50kg 6 sets of 3 getting the top position correct now
60kg 2 sets of 3 few singles
65kg 3 or 4 singles 1 or two good ones.
missed 70kg but snatch pulls height nipple height fairly good.

did clean pulls same technique not ripping . 60kg easy did around 10 with 80kg singles and doubles.

did 4 or 5 sets of 2 or 3 with 100kg not made fairly explosive.

Practised power snatches 50kg
4 sets of 5.
+2 sets of 60kg x 3
70kg snatch pulls 2 sets of 5

Little sore in posterior chain today +lats . Sore lats is good I can usually never feel my lats.

Bike ride 20 mins . Got a 4 x 4 tyre for sledgehammer and sled work. Carried it home and pushed the bike only 30lb.

Revcovery / conditioning

drag 110lb sled 1 trips
hit tyre 65 times stopped rested 30 s few rest made up 100lb hits
16lb sledgehammer

did a few more sets about 130strike overall

dragged 30lb tyre for a few trips.

tuesday sled 15 mins / loaded it with sandbags outside. Prob about 150lbs.
4 or 5 trip- added a bag as I went along.
walk into town and back 40 mins
dids skiers rows and a few press 45 degrees too.

OLs very briefly 6 reps with 40kg used much wider grip worked ok
went into half squat
5/6 reps used 50kg
3/4 with 55kg OK

failed with 60kg stopped.

shoulders elbows still bit achy. They don't seem to like the front squat position.

short walk 20mins

Conditioning
Sledgehammer strikes 100 continuous strikes rest 45s or so count of 60

made up another 100 perhaps a few 10s more with various pauses.

Not v fast strikes but not v slow either,

Surprised how heavy my hamstrings were today.

KB snatch r 10 l 10
Halos with 53lb
and 5kg plate
Kettebell crush curls meant to be good for your elbows. The one arm C+Js were quite hard on the elbow.

Friday
light deads practising technique form Cressey article.
60kg x 2 80kg x 2 110x 2 135 x 2 160 x1 170 miss quit here.

Sat = warm pair of 5 lb dumbells for 10 mins
+ dowel warm ups.
60kg x 3 x 3 CJ
made a full clean with 60kg.
rack is getting better could do a few reps on jerks

70kg PC
80kg 20 failed PC got good height. corrected error too I was shrugging and bringing hips thorugh at the same time.

Tuesday felt shit yesterday and today.

Went to gym
Tried Db snatches lights 2 each side 10kg, 25kg 32,5 OK but hard.
42.5kg failed twice got third attempt single fatigued though could make more on a better day.
Db deadlift 55kg + what appeared to be about 50kg thick handles though.

Tried few 60kg clean ok but not hitting rack solidly.
literally 2-3

Deadlifts from cressey article form few doubles 60kg, 80kg , 100kg grip was lslick with no chalk.
found a better bar , it was an eleiko bar. would be good with chalk not too slick or harsh just right. Didn't bring chalk.

Did some tricep pushdowns , unweighted leg curls, v light leg presses.

Finished with power jerk 3 sets of 3 with 60kg not bad . 70kg x 2
80kg x 1 but pressed it out slightly. Couldn't split jerk due to length of mats.

Fri- slept most of day did some bar work practisng better under the bar , + some with 40kg

Sat- Power jerk , 60x 5, 70 x 5 PB 60x 8 PBs ome press-outs rack is getting better gradually. V tired after each set esp 8 reps
FS 60kg x 3 easy but was losing grip wrist pressure hard to keep elbows up

80kg few misses for PC.
one leg dead 24kg kb 3 x 10 rl
60kg x5 r l PB
60x 5 l l 70 x 1 70 x 1 each leg felt heavy quit.

More bar work in evening
built up to 40kg full cleans slowly starting to get the timinig

Took tues, wed off save a few side breakfalls .

Thursday - Dynamic warm -up for glutes
bw one leg deads
glute bridges two legs , one leg

60kg x 3 Emphasising squeesing glutes and following through
80 x 3 90x 3
One legs max 80kg l and right just missed 85kg
right actually outperformed left today

100kg x 3 + x 3 sumo
130 kg x 1 conv hook mixed and sumo
150x 1 heavy missed sumo
QUIT tired myslef out a bit warming and maxing unilaterally.

few hours later bar cleans , 40kg cleans , 50kg cleans , 60kg x 2 few sets
70kg x 2 80kg misses hurt my sternum a bit too as it hit me.

Graham , I started with clean but couldn't get the rack.
so I did deadlits instead then made the rack later on.
I have a general plan but just do what I feel like a lot of the time.

Today.
Glute acvtivation exercises extensive 10 mins
(ecercises from cressey glute article)
1 leg deads with 24kg KB x 10 few sets each leg.
v little hip pain today.

Power jerk 60 x 5 60 x 8 60 x 5
Followed by 5 deadlifts 60kg emphasing glutes + 1 set of 10
Hang PC 60 x 5 (x 3)

workout one
extensive warm up from cressey robertson articles.
lots of bridging.
PHS 50 x 3 x 3
60 x 2 80 miss x 2 quit.
few sets of 60kg
deadlifts 60kg x 10 x 3
felt good
breakfalls x 5 each side
few more on right side
few back breakfalls not v good

almost no hip pain but got a little later on

Workout two

Heavybag slamming 70lb bridging.
seoi nage,
uchi mata
practising brige escape

Dynamic warm up 10 minutes
Deadlifts 60kg Sumo x 5 CV x 6
110kg x 5 Sumo
140kg x 1 easy
160kg x 1 RPE 6
180kg x 1 RPE 8 PB
180kx CVfelt like maybe could double it, not a great rep though rounded over a bit.
185kg miss SUMO
190kg miss SUMO +miss CV

1H r snatch 40 x 5
miss 50kg getting closer though.

Glute activation bridges , lunges and brekfall , Throws with bands.

and sweeps .
20 -30 mins. 2 rounds,
Breakfalls are starting to get smoother.
USed bands to help me jump up off floor.

Did some mobility
Shoulder prehab from Sonnon's monthly tip.
Hip Mobility
Foam roller scapular loe back glutes

Squat cleans 40kg x 1 x 6 or so hitting them quite well
Front squats 60 x 3 x 3 couldn't get the squat clean
70 x 1