Dr. Squat - Dr. Fred Hatfield

strong work

Junk Day

Lat Pulldown warm up

180x2x5

Pull-Ups

3x5,5,3

Face Pulls

3x8x120

Single Leg Calf Raises
2xburnout

Shrugs

3xburnoutx65lb DB

Captains of crush for about 20 min

Abs, 3 sets

Squat Stupidity-May 2 2007

jog to warm up (1/2 mile)

Squat
45x5
135x5
225x5

DE Squat
315x2
315+Blue x4x2
315x2

ME Squat-Straight Weight Raw w belt

405x3
495x2
550x1
590xmiss

Wide stance arched GM's

3x5-8x225

Blue Band GM's

1 burnout set

Incline Abs

1 burnout set

Bench Day
Monday May 7 2007

Warm Up
Press Machine for 2 sets light

--Speed Bench--
All straight weight
135x5
225x3
225x3
235x3
245x3
275x3
285x3
315x2
315x2 or 3, can't remember

--JM Press--
95x12
165x3x4-8

--Hammer Shoulder Press--
90x12
180x10,10,8

--Front Delt Raise--
30# dbx10
40# dbx8
45# dbx8

--Rope Pushdowns--
60 on stack 3 sets

--Standing Abs--

90 on stack 1 set

Junk Day
Sun May 13, 2007

--Pull Ups on Crossover Machine--
8,5,4 ish

--Hammer Strength Row--
90x12
160x12
160x12
160x12

All reps had holds at the top, why, because i said so

--Rear Delt Machine--
3x12x70

--Shrugs--
65lb db x3 sets burnout

--Preacher Curl--
70x12,12,10,8
all slow and bodybuilding non-hetero

--Concentration Curls--
45lb db x2x6-10

--Calf Raises--
On Sled
3 plates/side x 3sets burnout

--Front Stomach--
kind of messed around on everything here

--Standing EZ bar Curls--
80x6
70x8
40x20ish

--Obliques--
Cable Pull on Crossover Machine
75x1x20

Was pretty tired by this point and wanted to leave. I don't know why I did so much stuff, but I am done with school for the year so I had a lot of energy because of the movie marathon i have been pulling for the past two days.

Oh yeah, last night I was feeling like eating, so I went to safeway, got two totinos pizzas (1 dollar a piece for 700 calories), a bag of peanut m&m's, and a two liter of mountain dew, and then ate it all while watching "The Omen" and crushing CoC's for like an hour. That is what training is all about, right.

My body weight is up to 227, so now it is time to get back on the wagon.

Friday May 18 20007

JUNK DAY

-Pullups-
3 sets on Crossover Machine

-Lat Pulls-
120(machine)x2x10ish

-Bent over rear delts-
35x3x10

Curls, 2 sets

Abs, front and side, back to front holla

-Squat/DL-

Was on a school field trip/class thing, so i had to make due in a shitty hotel fitness room

-Body weight squats-

1xaround 100
1x100
1x50 ish, plus some wall sits

-Retarded Standing One Leg Curls on Machine not meant for them-

3x10ishxsomething, each leg

-Abs-

Straight Sit-ups, 3 sets

-One Leg Calf Raises-
2 sets each

Pushing Weight over my chest day, some might call it a "bench" press

May 28, 2007

-Bench (all with CAT)-

135x5
225x5
315x2
315x2

-Chain Speed Bench-
240 bot 265 top x 5
240/290x5
240/305x3
260/325x2
260/325x1

-JM Chain Press-
150/230x5
150/230x4
150/230x3
135x8

-Front Raise-
2x8xbar

-DB Shoulder Press-
65dbx8
65dbx5
65dbx8??

-Rev Grip Pushdowns-
3x6-10x something

-Fat Gut Work-
leg raise hold, 2 times

I got to lift today in my old high school weight room tonight (i know, I have lifted EVERYwhere in the past week). One thing I thought tonight is how much i love that gym. It is a little dungeon, with no chrome or disinfectant holders everywhere. The thing is black and reaks of sweat and chalk. The bars are warm like the feeling that someone had just got done using them, even if no one has lifted there in awhile. There is only necessary equipment, like squat racks, floor space for cleans/deads, and benches. There is dumbells and some misc equipment but that's it, no tvs, no treadmills, no hammer strength bs, no cables. I love it, and probably 90% of my strength has been built there.

Junk Day

I did a bunch of pullups, rear delt, and curls. Then I tweaked my back doing rear delt flys, because I didn't stretch or warm up, because I was in a hurry.

I'm retarded.

Squat/Dead

Squat

5 min elip, stretch

-SQUAT-

raw, no belt, no wraps
45x10
135x10
225x5
315x3
405x5
435x2 (thought i was going to rip my pants so went and put on shorts)
435x5
475x5

-Wide DE box squat-

315x3x3 with long rep pause on box

-Hammer strength shrugs-

2x6-10x whatever was on there

-Stabilizing muscle under fat -

incline crunches 2 sets
standing abs 1 lllllooooonnnnnggggg set
leg raises 2 sets

My totally raw squat is going up (like i thought it would), and my erectors are really getting hit along with my core

BENCH DAY

Lat Pull Warm Up

60 x ~3mins

-Speed Bench-

135xbunch
135xbunch
225x5
275x5x3

-Illegal Wides-

225x2x8ish

-Kaz Press-

95x10
135x10
185x5x6-8

-Front Raise-
4 sets

-Rev Grip Pushdown-
3 sets

-Side Raise-
2 sets

-Sit Ups-
2 sets

-Leg Raise-
1 set

Done

JUNK DAY

-Recov Squat-
bar x 3min

-Recov Leg Ext-
3 min

-Recov Leg Curl-
3 min

-Recov Hip Abductor-
3 min

-Pull Ups-
2x6,5

-Chest Support Rows-
2x8x4 plates

-Hammer Curls-

3x10-6x50lbs db

-Rotator Cuff-

Abs

RECOV BENCH DAY

Recov Bench
bar x 3 min

Shoulder raises, front and side
alternated 10lb plate x 3min

pushdowns
30 x 3min

Pull Ups
6,6,4

Face Pulls
3x15ish

Decline Abs
3 sets

Plate Curls
45lbx3x15ish

RECOV SQUAT/DL DAY

Squat
bodyweight x3min

One Leg Press
4 min tot

Recov Leg Curl
3 min

Recov Leg Ext
3 min

Inner Hip Abduct
like 5 min

Cat and Camel
2 min

SQUAT/DL DAY-Speed Week here at Daytona

Fri Jun 29 2007

ab pre work
incline crunches, 1 set
side bends

DE Squat
nothing on but the radio
135x8
225x5
315x3
405 & 315 x a bunch of speed sets, 8 altogether i believe

Snatch Grip Deads
worked up to 315x5, these are hard, and I like them

Power Shrugs
2x8x225

Leg Press
worked up to 5 plates/side for 8

leg curls
3 sets

leg raises and holds
one set

[/b]

benching

july 1 2007

fly, r cuff prehab and then bench warm up

bench warm up
135x5
225x5
315x3

illegal wide bench
225x8
245x6
275x3 ??

pull ups
3 sets

JM press
185x6,5,5

ez bar curls, then done

Junk Day

7/6/2007

3 min jog, flyes and r cuff warmup

db seated military
50's x8
75'sx8
75'sx6
50'sx10

rear delt
3 sets on machine

skull crushers
3 sets

shrugs
2 sets

curls
3 sets i think

sit ups with leg hold
1 set

my obliques and entire back is sore

also, have upped my protein intake to 300+ grams per day. I have really been bad about my intake the past two months (lucky to get 150 a day) so this should help the cause

SQUAT/DL

well this day was pretty good, starting off this afternoon, i didn't want to work out at all, was still coughin flem from the crud i seem to have come down with over the weekend (hence the bench workout) but i said what and went to the gym anyhow

so...

jog warmup
stretch

squat
no belt, no wraps, just wrist wraps
45xstretch at bottom
135xditto
225x5
315x3 de
405x3 de, felt like nothing, so light
495x5, easy enough, (best belted pr is 495x6 or 7 i believe) this is very pleasing because my core has came a long ways from the first no belt workout 8 some odd weeks ago, back then 405x3 felt bad.
squatting cont'd

405x3 de, wicked fast
405x3 ditto
315x3 fast
315x3 de
225x3 de
135x3, jump squats

what a session huh

didn't want to deadlift because of time, had to go to another intern function, so rushed thru assistance

shrugs
2 sets

leg curls
3 sets

standing lunges
1 looonnnnggg set x 45plate

swiss ball abs
1 burnout set

started to take amino acids in gatorade while I lift, and then have my usual post workout shake, will see how this helps, heard from Justin Tschuaer that it is awesome

by the way, in my post de means dynamic effort and me means maximal effort and gb means green band and db means dumbell weight

Monday, July 23, 2007

1st day of 3x3 program

Jog for 5 min, then stretch

squat
5x5x365

bench
6x6x225

these were harder than anticipated i wish this wasn't even a competition lift

dead
5x5x365

was gonna throw in some rows today but was very shot after finishing deads

This workout was an adventure, squats seemed too easy, deads too hard, but that is the way it goes come meet time. I am very excited to get in the middle of this routine, It occurred to me while I was lifting deads that this routine will find your weakness and develop it whether you like it or not. For example, the last set of deads, my low back was pumped, and my hammies weren't burning at all, so it occurred to me that at this point, my low back is probably a weak point, given that it is the first to fatique while lifting. Also, this routine really attracted to me because it is completely sport specific.

Okay, so i got 6 workouts into the 3x3 and my back would sieze up on me at any sign of stress, which i was afraid of happening and knew better that would happen. Even constant stretching and contrast showers didn't help. So i went back to my roots, only wiser again. Here is what i have done since (i think)

ME Bench 8/4/2007

2 inch off chest lockouts- worked up to 355
tri pushdowns for 2x20
curls
db row 2x8x100#

ME Squat

GM worked up to very easy 405x3, haven't really done these for years, wish i would have been
hams, quads, low back etc.

DE Bench

skipped this workout suckers

DE Squat

225x3
315x6x2
405x2

leg curls 2x15-20
45 deg back raise
calves
abs

Keep posted, tomorrow is ME bench, i'm thinking floor press

ME Squat-wed aug 15 2007

Below Parallel Box Squat (medium stance)

worked up to

405x1
495x1
520x1
540x1

was easy, didn't have spotter and shut it down. Next time will prolly be a sumo pull or snatch pull, then time for an all out triple raw dog (2 weeks from now)

olympic atg narrow stance, pause at bottom

405x3

abs, then done, time to eat spaghetti

ME Squat

8/22/2007-Wednesday

warm-up, stretch

sumo dead
no belt, no chalk
135x3
225x3
315x3
405x1
495x3, was shooting for 5, felt good for 5, then on the descent of the third rep i hit the base of the power rack with the weights on my bar. This is because there isn't enough space in between the racks and the benches to deadlift with enough space at my schools fitness lab. Also, they are the octagonal weights that i hate as well. Became extremely annoyed after this, felt good for 4 for sure and was 90% positive I could get 5, but lifting in this makeshift shit caused this problem. Either way, i consider this progress since my last sumo ME session. Next week, I'm thinking GM's or maybe some Rev Band Squats

45 deg back raise
3 sets, lots of reps, contracted lats by holding dimes in each hand and pull in lats, as suggested by elite fts, really worked erectors which i think is my weak point right now

leg ext
3 sets, 20 reps, don't remember weight. Needed to do some quad work but the leg press was occupied and i am too lazy to do real quad work

abs
3 sets of crunches/holds

DE Squat

8.27.2007-Sunday

Speed Squat-no box, no bands, no belt, no wraps, no problem

135x2
225x2
315x6 (or 7??) x2 (different stances)
225x2

low back extensions

elitefts style, holding 45 plate with small ROM
3 hi rep sets, good low back pump

leg curls
2 sets i think

ab work
roman chair sit-ups, 2 sets
med ball crunch, 1 sets

ME Squat

squat
no belt, no wraps, same old same old

135x5
225x5
315x3
405x2
505x4 PR.....but, on the way up on my fourth, i was totally good for another rep, but as i came up the bar felt strange/uneven. I looked in the mirror on the wall of the gym and noticed that the plates had slid about 8 inches on the left side of the bar and were about 2 inches away from sliding off. Shitty collars. So, i was VERY frustrated that i had to rack it. I wanted 5, felt great for 5, but once again another gym problem threw off my workout. Whatever I guess, still hit a PR, i'll just remeber to bring my good collars next time.

narrow leg press
2x20x315
wanted to get some more quad work in

leg curls
2x20ish

pre-stretch crunches
3 sets

done, my strength is coming along, can't complain about PR's even if they aren't as much as you want, you know?

de squat/dl

9.02.2007

chain speed box squat
no belt, off parallel box

135x3
225x2
(65lb chains on)
290+65ch x2x6 sets, varied stance

chain speed dl
295+80ch x1x6 sets, sumo and conv.

poor man's ghr
2 sets

front abs
2 sets

Strength is feeling good, gains are coming along, speed sets were VERY fast, so that's always a good sign. Body starting to ache a little, so I prolly will deload this week, depends how I feel on tuesday.