Dr. Squat - Dr. Fred Hatfield

Squat and Dead Day

I have been using a work out that Gage made for me, for the past 8 weeks or so but this week we decided that it wasn't working as well as we had hoped it would. Using that work out I seemed to be making pretty good strides in my deadlift and my bench but my squat was going absolutly no where.

So the workout that i am switching to now is 50, 60, 70, 80. With the 50% week being my de-load week. So this week was a 70% week.

No warm up this week just a quick workout
Max Squat 155
1x5 - 45
1x3 - 65
1x3 - 115
1x5 - 125 - this was hard

This is when we decided that the current training cycle wasn't really doing what I wanted it to do so we switched to the 60, 70, 80 5x5 each weeek

4x5 - 105 (70% of 155)

Dead

Had been lifiting just the normal way, but Gage sugusted that I try to do Sumo style today. I had tried it before when I first started lifiting but it just felt funny to me. I would say that dead is one of my favoirte lifts now. But any way did sumo this week....just tried to see how much i could lift. Didn't really follow the training sechedual.

1x5 - 45
1x5 - 90
1x5 - 140
1x5 - 160
2x5 - 180 - This felt real easy.

Probably could have done more but we decided to call it a day so that i didn't over do it. I am excited about my deadlift now. think i might be able to pull 200 raw soon..... that is exciting to me. Oh and all of my lifts are raw i am not into the equipment, yet anyway. We'll see how things go if i ever use equipment.

Bench Day

No real warmup, got a late start after work to the gym. I am lifting first now and gage is warming up on my lifts so he can then focus on his lifts....since they are much bigger than mine

70% week
Max - 85

1x5 - 45
1x5 - 55
5x5 - 60 - wasn't too hard, the last set was a little harder.

My bench has gone up a lot since the meet, so that is exciting because I used to hate this lift and i never thought i would get better at it.

Bench Day

Abs for warmup-
20 clocks
side bends 10 on each side with 15 lb weight
Machine with set on 5 did 20

Streched

Bench
Max 85
80% week- 68
1x5- 45
1x5- 55
5x5 - 68
Could probably bump up the max next week

Shoulder Press with free weights
2x10- 15 in each hand

pull from the ground with 20lb 2x10 on each side

Didn't do lat pull downs

things were feeling good.

Junk Day

Had a busy week and was out of town for work so did the junk work-out later than I should have.

No real warm-up just got in and did a quick work out before going to dinner with the coworker.

Lunges - 3x20 - 25lb in each hand
Good mornings - 3x15 - 45 lb weight
tricepts - 3x15 on each are with a 15lb free weight
bicepts - 3x15 on each arm with a 10lb free weight
incline press with free weights - 3x12- 15lb in ecah hand

Did eliptical for 15 min, and streched. This week is my 50% week and will be pretty busy with work, and travling for Gage's compitions, so problably won't get much of a work out in but will do somthing.

Squat and Dead

Ok so i didn't do anything the rest of last week, I know I should have be we were on vacation and I didn't stay motivated.

Any way this is a 60% week
Max Squat 160
Max dead ~190

Warmup did abs

knee raises - 2x10 on each side with 100lb
Plank - only one and not for very long at all
Clocks - Did them till I couldn't do any more

Streched

Squat
1x8 - 45lb
1x5 - 65lb
1x5 - 85lb
5x5 - 95lb
These were really not that hard, I think i am getting stronger. I need to make sure I get low enough everytime.

Dead
Pulled from the ground today
didn't really warm up, was still warmed up from squat.

5x4 - 115lb

Felt kind of heavy towards the end, but not too bad

Bench

60% week
Max 85

Abs for warm up
2x10 - Knee rasies 100lb (on each side)
Plank - only one for not that long
clocks- untill i couldn't do any more

Streched, Felt good

Bench

2x8 - 45lb
5x6 - 55lb
Did some rotater cuffs in between sets

Row with free weight
2x10 on each side with 20lb

Shoulders
2x8 - with 8lb to front, side and rotating

Pull ups
2x10 - (100 lb help) about 40lb

Squat and Dead

Abs for a warm-up
Plank- ~45sec. I am going to work on this, even thouh I really hate it

Clocks- did till couldn't do them any more but i counted this time and it was 10 on each side so 20 total.

Incline Situp- did 8 these seemed real hard today, maybe bcause it was a steeper incline??

Squat
70% week
Max 160

1x8-45lb
1x5 - 65lb
1x3 - 95lb
5x6 - 115lb

This felt heavy at the bottom. I think I need to work on getting lower and getting stronger at the bottom of my squat. The forth set I got pretty light headed, but ok. The last set was difficult, but got through it, Gage said I was going a lot faster which is good. He thinks I am gaining on my squat and somedays I think I am and other times I don't know.

Dead
70% weeek
Max ~200lb (rack pulls)

1x5 - 45lb
1x5 - 95lb
2x4 - 135lb - Gage said this looked to easy
3x4 - 145lb - This wasn't as easy, the hard thing for me is my grip, and i think that is because I have smaller hands. Still not super hard to pull this. Might need to bump up my max.

Abs for warm up

1x10- inclie
1x15- side bends on each side with 25lb
one plank - Like I said I am trying to do better at this went for 50sec this time- it was real hard, but I am going to keep it up.

Streched, felt real good tonight

Bench
70% week
85 lb Max

1x5 - 45lb
1x3 - 50lb
5x5 - 60lb - not to hard. Gage says I am all over the place when i bring the bar down, so somthing I am going to work on. But he said I look a lot smoother and solid when lifting. That makes me feel good, only too 1 1/2 years to get to this point. But I am happy with where I am at.

Military
3x10 - 15lb in each hand

Rows from the ground with free weights

2x10 - 25lb on each side

Nice little work out. Felt good afterwards, I think things are going well. And I am enjoying it more all the time, even when i don't want to go

JUNK DAY

Abs for warmup

Side Bends - 25 lb - 15 on each side
Plank - didn't do so well on this one today only 30sec. Must not have been a reall good day
incline - 10- these are getting much eaiser, used to be terrible at them and now I don't really mind doing them at all

Streched- felt good

Lunges
Used the bar today instead of the usual free weights
3x20 - 40lb

Incline
3x10 - 15lb

Good Mornings
Used Bar this time instead of the free weight
2x10 - 40lb
1x10 - 30lb

Curls
3x10 - 12.5lb

Shrugs
3x10 - 35lb

Tricepts
3x10 - 80lb counter weight

Squat and Dead

Abs for warmup

Incline - 10 not too bad just a little harder little more of an incline today

Clocks - Did 30 of them! Seemed like a lot to me, but probably isn't

Plank - 40sec - not too grate but better than last time. Why do I hate doing these so much?

Streched

Squat
Max - 160
80% Week - 128lb

Warmed up to 128lb
The goal for this work out was to do a 5X5 at 128. So I warmed-up to the 128lb tried to do the first set and only made it to the third lift. Had to rack it, it felt way to heavy. Gage said that he thinks I am afraid of the weight. and then he thought that maybe I was over trained. I don't know I think probably I am over trained. I felt grate last week so I think maybe that is when i peaked on this training cycle. Any way decided to fish off the set we 4X1 at 128 - this was not too hard.

1x3 - 65lb held each at the bottom for 2sec. I wasn't getting all the way to the bottom on the heavy set. Still need to work on that.

Dead
1x2 - 135
1x2 - 155 - gage said I should just do one. and he said on this set I needed to get my butt down. Pretty sure i have been told that many of times. But i just didn't understand what they were saying. I thought my shins were supposed to be touching the bar and then I couldn't sit my butt down. Well figured it out today. I just need to back it up a bit, that way i can actually use that huge muscle behind me to help get that bar off the ground

5x1 - 155lb - not to hard, flet good, now that i was doing it more correctly.

Junk Day

Abs for warm up
Knee Rasis 10 on each side - 110 lb
Plank - 25sce - not good at all, still hate these, I should try and find something different to bulid the same muscles.
Incline - 10

Streched - felt pretty good

Lunges - Bar on shoulders
3x20 - 40lb

Incline - free weights
3x10 - 15lb in each hand

Good Mornings - Bar on shoulders
3x10 - 40lb

Culrs - Free weights
3x10 - 15lb Each arm

Tricepts - Free weight
3x15 - 15lb

Didn't do shrugs this week. I feel like my traps have been pretty tight lately, probably due to stress, so I didn't want to work them and make them tighter. I will work on streching them out.

Everything felt pretty good and easy today. Next week is a light week. I think I can use that.

I haven't posted in a while so here is a catch up of the training for the past few weeks.

Abs for Warmup
Clocks
Plank
Incline

Streched

Squat
2x2 @ 50% 80lbs

Dead
2x2 @b 50% 100lbs

Abs for Warmup
Incline
Clocks
Plank

Streched

Squat 60% Week
Max 155

worked up to 95lb
did 5x5 at 95 lbs

Dead 60% Week
Max 190

Did 5x4 @ 115

Abs for warmup
Incline - seems to be getting easier
Clocks
Plank - still hate it

Streched

Bench - 60% week
Max 90lb

6x5 @ 55lb
Shoulder press w/ 15lb
gound pulls @ 20 lb

Junk Day

Abs for warmup
Incline
Plank
Knee Raises

Streched

Lunges 60 total
2x20 @40 lb on shoulders
1x20 - no weights

Press
3x10 with 15lb in each hand - Probably need to kick this up a notch

Good mornings
2x10 with 35 lb in hand
1x10 with 25 lb in hand I know i can do more than this but because it was a saturday and only one day to recover didn't want to push it to hard

tricepts
3x10 - 90lb counter weight - these seem to be getting better

Bicepts
3x10 on each side with 12.5 lbs

Shrugs - hate doing these but i am sure they help the dead
2x10 with 35lb weights

Abs for warmup
Incline
Clocks
Plank - Still hate this

Streched

Squat 70% Week
Max 155 - Gage thinks it should be more but i am a wimp

Did 5x4 @ 110lb
Gage added some weight for the two middle sets and then took them off for the last set. Felt pretty good, feeling alot stronger in the squat. I am going some where now.

Dead - pulled from the ground 70% week
Max 190 - tried the sumo today - I like it, I think i need to work on it so i will get better at it. I think because I am short, have wide hips and large thighs it would work best for me to pull sumo.......so sumo here i come

Did 2x4 regulation @ 135lb
4x4 sumo @ 135lb

Looking and feeling good
Need to get better shoes for both dead and squat, will probably help my lifts.

Junk Day

Abs for warmup
Incline
Clocks
Plank

Strech

Lunges
2x20 - 45lb
1x20 - no weight

Press
3x10 - 15lb each side

Good mornings
3x10 - 45lb

Curls
2x10 - 15lb
1x10 - 10lb

Abs for warmup
Incline - 10 these are easier now
Clocks - 20
plank - 40 sec - still not good at these

Streched

Squat 80% week
Max 160

Worked up to 130
Did 5x3, Gage said they looked easy and they felt pretty easy. Probably should have just done 135. Next time. I think my squat is gettin better it is feeling easier almost every time now.

Dead - did rack pulls
80% week
Max 220

Worked up to 175lb
Did 5x2 - was hard to start somtimes but i think i was tired after squating. Other than that felt good, I surprise myself with the weight i lift sometimes.

Abs for warmup
Incline - 15
Knee Raises - 30 @ 120lb
Plank 40sec - still no good

Streched

Bench 80% week
Max 90lb

Worked my way up to 70lb

5X3 @70lb I am trying to work on my technique and form. I am still bad about moving around when going up and down with the bar. I need to focus on moving the bar straight down and straight up, and on my breathing. When I got towards the end of the set I started paying more attention to this and my bench was quite a bit better. Tightens all my back muscles and I get more out of them when I breather correctly. A work in progress.

Lats 3x10 @45lb

Shoulder Press - free weights
3x10 @ 15lb - these were challenging but felt good.

Abs for Warm-up
Incline - 15
Knee Rasis - 20 @ 120lb
Plank 40sec better I guess

Streched - Need to make sure that I roll my thighs everytime, I have gotten bad about it and they are starting to hurt more.

Lunges
3x10 - 45lbs

Incline
3x10 - 15lb in each hand

Good Mornings
3x10 - 35lb in hand

Curls
3x10 - 15lb in each hand

Tricepts
3x10 - 90lb counter weight

Didn't do shrugs this week, because I was so sore from the rack pulls earlier this week. Took a 45lb weight and streched each side felt good.

looking forward to the recovery week,I think I could really used it right now.

Abs for warmup
Incline - 10
Knee Raises - 10/side 120lbs
Plank - 35sec - still hate this

Streched

Benched
1x10 - 45lb
2x2 - 55lbs

Strip set on the Lat machine - Started with 50lbs, think this was good felt the burn at the end

Strip set on the bicept machine - started with 35 lbs - also felt the burn on this when done.

I think I will very strong next week, didn't do much this deload week but I think that was good, lots of time for recovery. Oh played 9 Holes of glof this day also, that should count for something right?

Went for a run with Gage, actually didn't feel too bad. It was hard at first because I was so sore from squat but moving made it better. Then streched out good. Things are feeling good.

Abs for warmup

Incline - 10
Clocks
Plank - 60sec - Finally made it this week, hope I can keep this up.

Streched

Bench - 60% Week
Max - 95lb

Worked up to 60 lbs

5x6 - 60lbs - Was fast and steady by Gage's eye. He says I am looking pretty good, said it looked easy and that i may need to bump up the max....we will see by the end of this sessions how things are looking, but i have a feeling he may be right

Lat pulls from the ground - 25 lb 3x10 on each side

Shoulders - army press - 15lbs 3x10 - Might need to bump this weight up - but it is burning by the end of the last set so we shall see.

Abs for warm up
Incline - 12
Plank - 60sec Made it again maybe I am getting better at this
Clocks - 20

Streched

Squat - 70% Week
Max - 165lb

1x5 - 45lb
1x5 - 65lb
1x3 - 85lb
1x1 - 105lb
5x4 - 115lb

Gage said I looked real good, had great form for each set. And they were fast in the begining. I think I am makeing progress I will probably need to up my max which is good makes me feel like my squat is finally going some where.

Dead - 70 % Week ( Dead Lift this week not rack pulls )
Max - 200lb

1x2 - 115lb Oh and i am doing sumo now. I really like it.
5x3 - 135 lb

Felt good, not too hard. When lifting sumo I can really feel it in my hips, but I think that is a good thing because I think if I keep working at it I will do pretty good at the dead. I think I should try and get better shoes for both the dead and the squat see if that helps any, I think it might. Feeling good.

Abs for Warmup
Incline - 10
Clocks - 20
Plank - 60sec Doing pretty good on these, goal is to keep it up

Streched

BENCH - 70% week
Max - 95
woked up to 65lb

6x4 - 65lb

Gage said i look pretty good. I still need to work on coming down to the same place on my chest. I know and gage tells me that i am all over the place when i am going up and down. Need to work on this. Also worked on bing my elbows in slightly when coming down and that seemed to help a lot with coming out of the lift. It seemed to help me just shoot right out. I will continiue to work on this.

Shoulders

Army press - Should probably increase the reps and weight
3x10 - 15

Lats

Pulls from the ground
3x10 - 20lb on each side Also probably need to increase the weight and reps on these.

It was a good work out, feeling pretty good, just have some tightness in my back probably from the squat, but i don't knwow a good way to strech it out.