Dr. Squat - Dr. Fred Hatfield

Here's a link to the squat PB's i made on wed.

http://uk.youtube.com/watch?v=75b7S2zChRA

I had problems uploading it on to youtube.

I prefer a narrow stance.

Thanks for the comment.

I've been really sick with the cold these last few days i'm hoping to get back to the gym tomorrow.

You can see a list of all my previous competitive stats on my site here:
http://z11.invisionfree.com/oldschoolstrength/index.php?showtopic=1367

My current goals include:

Squat ---- 200kg (440lbs) for 1 rep
Bench --- 120kg (264lbs) for 1 rep
Deadlift - 220kg (484lbs) for 1 rep

I will always continue to train semi raw - i need to use wraps for my knees whenever i squat even on my warmup sets due to my bad knees so technically i'm not training raw. I will never resort to entering geared competition....Not for me. The only gear i use are a belt (sometimes), knee wraps and wrist wraps for benching.

My training plan involves:

MON WED FRID

SQUAT
BENCH
DEADLIFT

With chins, strict press and heavy leg press thrown in if i have energy. Sets will vary depending how i feel.

TUES THURS SAT (I'm still thinking about these days)

BENCH
RACK DEADS
+ Arm training (pump)

SAT 13th October 2007

FLAT BENCH PRESS:
87kg (191.4 pounds) for 8 reps
90kg (198 pounds) for 6 reps
95kg (209 pounds) for 3 reps (2 sets)
97.5kg (214.5 pounds) for 2 reps
101kg (222.2 pounds) for 1 rep
105kg (231 pounds) for 1 rep

INCLINE BENCH PRESS:
65kg (143 pounds) for 6 reps (3 sets)
70kg (154 pounds) for 4 reps
70kg for 4 reps
70kg for 5 reps

(superset)

CHINS: (close-grip)
BW for 16 reps
BW for 12 reps
BW for 10 reps
BW +10kg (22 pounds) for 6 reps
BW + 10kg for 5 reps
BW + 10kg for 4 reps

+ An hour of arm training

TUES 16th Oct 2007

SQUAT:
147.5kg (324.5 pounds) for 6 reps

BENCH PRESS:
90kg (198 pounds) for 6 reps
90kg for 6 reps
90kg for 5 reps
90kg for 5 reps
90kg for 5 reps

(superset)

PULLDOWNS BEHIND NECK:
30kg (66 pounds) for 25 reps
40kg (88 pounds) for 25 reps
60kg (132 pounds) for 11 reps
50kg (110 pounds) for 15 reps
50kg for 13 reps

CHINS:
BW for 13 reps
BW for 9 reps
BW for 8 reps

+ ARM TRAINING

Robert, can you talk a little about how you approach recovery time? It seems you are hitting a full body work out almost daily, is this just while you are getting your general preparedness back up after a layoff, or do you continue this as you make progress?

FRI 19th Oct 2007

SQUAT:
151kg (332.2 pounds) for 6 reps
170kg (374 pounds) for 3 reps (REP PB)
180kg (396 pounds) for 1 rep (NEW PB)
185kg (407 pounds) - MISS :francis:

BENCH PRESS:
92kg (202.4 pounds) for 6 reps (2 sets)

(superset)

PULLDOWNS BEHIND NECK:
55kg (121 pounds) for 16 reps
55kg for 18 reps

CHINS:
BW for 11 reps
BW for 10 reps

+ ARMS

COMMENTS:

I've recorded the two heavy squat attempts and will post them up soon.

Good job with the 180kg squat (and thanks for the conversion to pounds!). Can't access youtube at work, but it sounds like you are on track and making good progress!

SAT 20th Oct 2007

SQUAT:
152kg (334.4 pounds) for 5 reps (2 sets)

BENCH PRESS:
93.4kg (205.5 pounds) for 5 reps
93.4kg for 4 reps
97.5kg (214.5 pounds) for 3 reps
102.5kg (225.5 pounds) for 2 reps
107.5kg (236.5 pounds) for 1 rep

DEADLIFT:
125kg (275 pounds) for 5 reps
125kg for 7 reps

STRICT PRESS:
61kg (134.2 pounds) for 3 reps
61kg for 4 reps

COMMENTS:

I'm going to cut the no. of days i train down to 3 or 4 i think to give myself a rest. I've already planned out a 4 day routine MON,TUES, THURS FRID but i think i'll plan a 3 days a week routine as well.

SUN 28th Oct 2007

SQUAT:
160kg (352 pounds) for 2 reps (2 sets)
165kg (363 pounds) for 2 reps (2 sets)

BENCH PRESS:
98.5kg (216.7 pounds) for 3 reps (2 sets)
101kg (222.2 pounds) for 2 reps
101kg for 3 reps
102.5kg (225.5 pounds) for 2 reps (2 sets)

DEADLIFT:
132.5kg (291.5 pounds) for 7 reps
135kg (297 pounds) for 5 reps

(4 nots)
150kg (330 pounds) for 6 reps
155kg (341 pounds) for 6 reps
160kg (352 pounds) for 6 reps

STRICT PRESS:
63.5kg (139.7 pounds) for 3 reps (2 sets)
65kg (143 pounds) for 2 reps
65kg for 3 reps
67.5kg (148.5 pounds) for 1 rep (2 sets)

LEG PRESS:
260kg (572 pounds) for 10 reps
260kg for 10 reps
260kg for 11 reps
260kg for 10 reps
270kg (594 pounds) for 10 reps

LEG EXTENSIONS:
25kg (55 pounds) for 12 reps (3 sets)
30kg (66 pounds) for 10 reps (2 sets)
35kg (77 pounds) for 10 reps (2 sets)
40kg (88 pounds) for 9 reps
40kg for 8 reps
25kg (55 pounds) for 11 reps
25kg for 12 reps

WED 31st Oct 2007 ----- HALLOWE'EN!!!

SQUAT:
161kg (354.2 pounds) for 3 reps

BENCH PRESS:
100kg (220 pounds) for 4 reps
100kg for 3 reps

DEADLIFT:
135kg (297 pounds) for 8 reps

(4 nots) --- Knee level
152.5kg (335.5 pounds) for 6 reps

STRICT PRESS:
45kg (99 pounds) for 10 reps (5 sets)
47.5kg (104.5 pounds) for 10 reps
47.5kg for 10 reps
47.5kg for 9 reps

LEG EXTENSIONS:
27.5kg (60.5 pounds) for 10 reps (7 sets)
30kg (66 pounds) for 10 reps (3 sets)

Today i decided to make an easy workout. The sets were kept mainly to one on my heavy exercises. I didn't need to complete more as i achieved my targets.

I'm now warming up with 160+kg on the squat. 100+ kg on the bench and close to 140+kg on the deadlift so my basic lifts are looking good at the moment.

SUN 18th Nov 2007

SQUAT:
165kg (363 pounds) for 1 rep
166kg (365.2 pounds) for 1 rep

I was really nervous when loading the bar for my first set. I've never just loaded the bar to 165kg before so it was a first for me but also because i didn't want the back of my right knee to become sore again preventing me from squatting.

I wrapped my knees and stood up - kinda felt good so i got under the bar took a deep breath and squatted the 165, it was abit of a struggle to get it up but i did. The right knee however the pain came back but only slightly however i was still annoyed. So on my second and last set ( i didn't want to push my injury) i loaded an extra kilo onto the bar and this time wrapped my right knee a little looser to see if it helped. I did help a little but i'm still concerned. The back of my knee is tendor at the moment so i may need to see the doctor or better still see a physiotherapsist or whatever you call them, someone who is more in touch with dealing with athletes. Doctors just don't have the skill i think to treat athletes, their recommendation would be to just avoid squatting!!! Bullshit if i'm doing that.

DEADLIFT:
145kg (319 pounds) for 6 reps ----- Used green bands

The bands added tension throughout the lift but it was just too awkward to complete the reps. Long story but i got rid of the bands on my second set.

145kg for 7 reps ----- without bands

STRICT PRESS + Green bands:
40kg (88 pounds) + GB for 4 reps
40kg + GB for 5 reps
40kg + GB for 4 reps (4 sets)
40kg + GB for 3 reps

I decided to try use the bands for my strict pressing just to make things a little more interesting. And to see if it will help add some strength to my pressing both strict and push presses. I liked them so i'm going to stick with using the bands.

Here is the video of me using the bands for my strict pressing from today's session....

http://uk.youtube.com/watch?v=oIhvFkd55OY

I couldn't use much weight but hopefully my strength will climb. Not sure about how much tension i was getting throughout the lift but my guess would be about 20kg (45 pounds).