Dr. Squat - Dr. Fred Hatfield

Monday: June 7, 2010

1a) Incline DB Press (neutral throughout ROM):
20 x 8
30 x 8
40 x 6
50 x 6
60 x 4
70 x 3
80 x 2
90 x 1
100 x 4 x 6

1b) Pull-Ups (5 Second Eccentric)
BW x 6
BW x 4
BW x 4
BW x 4

2) Arc DB Rows
60 x 4 x 6

Notes:

- Incline DBs felt really good. Will try for 100 x 4 x 8 next week.

- Getting more reps with the 5 second eccentric pull-up sets. As usual, the first set gets a few more reps than the following 3-4, however, I'm usually able to match the reps on sets 2-4 rather than continually getting one or two less with each set.

Wednesday: June 9, 2010

PVC Roll
Dyn W/U

1) Step-Ups (24" Box):
BW x 4 x 8

2) Axle Deadlift:
80kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 3
180kg x 1
200kg x 1 (W/U)
215kg x 3
205kg x 4 x 5

3) GHR (Bottomed out vertically, 4 holes showing horizontally):
BW x 3
BW+10kg x 4 x 6

4) GHR Sit-Up:
BW x 12
BW x 12
BW x 8

Notes:

-Step Ups felt good for just getting back into them. My leg strength rivals that of a sparrow with full-blown AIDS, so I'm not using weight just yet. Trying to focus on not pushing off with my opposite foot and really pushing through the heel of my working foot, as I tend to shift weight on to my toes when squatting

-Intended to do 215kg x 5 x 5 on the axle deadlift, but shifted the number back to 205kg to account for the fact that the last max I pulled on the axle was with a belt, and I trained without one today (as per usual). Weight was not really an issue so much as grip. No A/C in the gym + horrible humidity = sweaty palms = bad day for axle deadlift.

-First time using external load in the GHR in the form of a plate. Previously, I had used a light band. I think I'll stick with the 10kg plate for the time being and try to hit four sets of eight next week.

Friday: June 11, 2010

Rotator Cuff Plate Raises: 2.5kg x 2 x 10
Dyn W/U
PVC Roll

1) Seated Log Press w/ Chains (No Back Support):
40kg x 5
50kg x 5
40kg + 20kg Chains x 5
50kg + 20kg Chains x 3
60kg + 20kg Chains x 3
70kg + 20kg Chains x 0 (WTF? - END W/U)
60kg + 20kg Chains x 3 x 5 (That's Better)
65kg + 20kg Chains x 3 x 3

2a) Dips:
BW + 5kg x 3 x 6
BW + 5kg x 5

-Alternate Sets w/-

2b) Rope Rows to the Neck:
47.5 lbs. x 4 x 12

3) DB L-Lateral Raises:
15 lbs. x 10
15 lbs. x 2 x 8

Notes:

-First time doing the log press seated or with chains. Really have to apply constant maximal force to the log in order to complete each rep. Ten kilos was a huge jump for these, as I found out from the transition from 60kg to 70kg. Will increase the weight 2.5kg on the 3x5 and 3x3 working sets next week.

- One rep improvement on the dips from last week.

- Will probably drop back down to the 10 lb. DBs next week for L-Lat Raises. I tried to only jump 2.5 lbs., however, the Plate Mates we have will not connect to our DBs.

Monday: June 14, 2010

RC Plate Raises: 2.5kg x 2 x10
Dyn W/U
Med Ball Wall Tosses: 10 lbs. x 2 x 20

1a) High Incline DB Press (Palms Facing):
25 x 8
35 x 8
45 x 8
55 x 5
65 x 4
75 x 3
85 x 2
95 x 1 (End W/U)
100 x 8, 7, 5, 4

1b) Pull Ups (5 second concentric, 5 second eccentric):
"10" x 10
"12" x 10
"15" x 10
"17" x 8
"20" x 6
"22" x 6
"25" x 3
"27" x 1 (End W/U)
BW x 6 x 2

2) Plate Pinches:
(2) 10kg Bumpers x 2
(3) 10kg Bumpers x Miss
(2) 15kg Bumpers x 5 (RH), 3 (LH) , 5 (RH), 2 (LH) , 5 (RH), 4 (LH)

3) Prowler Push/Drag Medley:
Prowler + 90 x 120' (Drag Only; Turn @ 60')
Prowler + 90 x 120' x 4 Runs (Low Handle Push 60', Drag Back 60')

Notes:

- Less reps than I wanted to on the DB press. Mess up after the last warm-up set caused a disruption delayed me getting started on the working sets.

- Will shoot for more reps next week on the pull-ups. This was the first week doing this specific protocol, so I was just getting used to the tempo and hitting the minimum prescribed reps.

Definitely, man. I'm glad you found the place. If you're in Rockville regularly, it's definitely the place to go. Let me know next time you're in town and I'll try to meet up with you at the gym.

Friday: June 18, 2010

PVC Roll
Dyn W/U
RC Plate Raises: 2.5kg x 2 x 10
Medicine Ball Wall Tosses: 10 lbs. x 2 x 20

1) Seated Log Press (No Back Support):
40kg x 5
40kg x 5
50kg x 4
40kg + 20kg Chains x 3
50kg + 20kg Chains x 2
56.5kg + 20kg Chains x 1
62.5kg + 20kg Chains x 3 x 5 *PR
67.5kg + 20kg Chains x 3 x 3 *PR

2a) V-Bar Dips:
BW x 3
BW + 5kg x 4 x 6

2b) Rope Rows to the Neck:
52.5 lbs. x 4 x 12 (2 second pause in contracted position)

3) DB L-Lateral Raises:
12 lbs. x 3 x 10

Notes:

- Good press day. Beat last week's numbers by 2.5kg on the seated log press. Will add another 2.5 kg to each work set next week for the final session of this block.

- Finally got the sixth rep on the last set of dips this week. I'll add another 5kg next week.

Monday: June 21, 2010

RC Plate Raise: 2.5kg x 2 x 10
Dyn W/U
Medicine Ball Wall Toss: 10 lbs. x 2 x 20

1a) High Incline DB Press:
20 x 8
30 x 8
40 x 6
50 x 6
60 x 4
70 x 3
80 x 2
90 x 1
100 x 8, 6, 5, 5

1b) Pull Ups (5 Second Concentric; 5 Second Eccentric):
Unilateral Lat Pull Down W/U - 8 Sets
BW x 3, 3, 3, 2, 2, 2

Notes:

-I was either a little tired today due to having to change around my sleep schedule because of my new job, or I need to switch things up with the press movement

Wednesday: June 23, 2010

PVC Roll
Dyn W/U
Kettlebell Swings: 70 lbs. x 2 x 10

1) Axle Deadlifts:
75kg x 3
95kg x 3
115kg x 3
135kg x 3
155kg x 3 (Stop DO; Begin Alternating Grip)
175kg x 3
195kg x 2
215kg x 1 (End W/U)
235kg x 3 x 3
115kg x 2 Double Overhand Holds (25 and 28 seconds, respectively)

2) Step-Ups (24" Box)
BW x 3
BW + 15kg x 4 x 4

Notes:

- Running on liquid life support tonight (Spike). Work schedule is getting switched around due to job training and I've had to do a 180 as far as sleep schedule. Should be relatively normalized within the next few weeks.

- Used new rock climbing shoes for deadlifting tonight. They felt great, so I'll continue to use them.

- Used the axle tonight for step-ups as opposed to dumbbells. Felt much more comfortable.

- Wasn't able to squeeze in the GHR and abdominal work I had planned to do. I'll may make it up tomorrow or Friday, but may just continue as planned next week.

Monday: June 28, 2010

Plate Cubans: 2.5kg x 2 x 10
Dyn W/U
Medicine Ball Wall Tosses: 10 lbs. x 2 x 20

1) 12" Log Clean & Press (Speed):
40kg x 3
50kg x 3
60 kg x 8 x 3 (60 Second R.I.)

2) Pull-Ups (5 Second Concentric & Eccentric):
BW x 4
BW x 3
BW x 2

3) Rolling DB Extensions:
60 lbs. x 4 x 10

Notes:

- A little tired today from the beating of events on Saturday.

- Speed log felt great. Despite the fact that I used a very light load (~50% of contest weight), it felt very fast and explosive. Log has not felt good for quite some time, especially in the pick up, so I was pretty encouraged by today's session. We'll see how the heavier singles go on Friday.

- Cut the pull-up volume today due to my biceps being fried and sore from the stone marathon of mediocrity and failure on Saturday. Especially considering the extended concentric and eccentric, my biceps were just not having it today.

- First time I've done rolling dumbbell extensions (or extensions of any sort for that matter) in quite some time. Really liked the way they felt. I'll be keeping the reps in the 10-12 range because I'll still be doing dips on Fridays.
__________________

Wednesday: June 30, 2010

PVC Roll
Dyn W/U
BW Lunges: 10 Steps

Step-Ups (24" Box):
BW + 10 lbs. x 8, 8
BW + 10 lbs. x 8, 8
BW + 10 lbs. x 7, 7
BW + 10 lbs. x 8, 8

Axle Deadlifts:
75kg x 2
100kg x 2
125kg x 2
150kg x 2 (DO grip failed at the top of second rep)
175kg x 2
200kg x 1
225kg x 1
250kg x 2 x 2

DO Axle Hold:
115kg x 30 Seconds
115kg x 15 Seconds

Notes:

- Step-Ups felt good. I like these over most any other form of single-leg work.

- Axle deadlifts were okay. I hit my target weight and reps, but they felt heavier than they should have. Not sure whether this is due to an off day, the fact that I returned to doing the step-ups first, or some other factor. Either way, I'll shoot for a big single next week. May wear a belt, may not.

- Skipped assistance work today. Ran out of time.

Saturday: July 3, 2010

Events @ Bel Air A.C.

Dyn W/U

1) Yoke Walk:
530 x 60'
620 x 60'
630 x 60'
630 x 60'

2) Stone Over Bar:
240 to 59" x 3
300 to 48" x 2
345 to 48" x 1

Notes:

- Yoke felt okay. I'll see how 700-750 feels next week.

- Another bad day on the stones. I don't know if this is a tacky issue or something else. I think I just need to get used to doing heavier stones again. Looking back, it's really been a while since I've consistently played with anything over 300 pounds. I'll probably work reps with the 300 next time. No real reason to keep trying to go super heavy until I get a better base built up.

Wednesday: July 7, 2010

Dyn W/U

1) Axle Deadlift (Ironmind):
70kg x 3
100kg x 3
130kg x 3
160kg x 2
190kg x 1
220kg x 1
250kg x 1
270kg x 1 http://www.youtube.com/watch?v=ATBPC0wlvO8
287.5kg x MISS http://www.youtube.com/watch?v=gpUESUaDklA

Notes:

- Discouraging yet encouraging day. I don't think you can miss a deadlift by any less than I missed my last attempt. Judging by the video, it looks as if I may have gripped the axle off-center, but my grip (of all things) gave out on my supinated hand at lockout. Due to the grip fading out, I wan't able to quickly push my hips through to lockout smoothly. Despite this, I'm happy with where my strength is on these at the moment. This is the first time I've really hit a true 1RM on the Ironmind axle.

Monday: July 5, 2010

Plate Cubans: 2.5kg x 2 x 10
Dyn W/U
Medicine Ball Wall Tosses: 10 lbs. x 2 x 20

1) Log C&P (Speed):
40kg x 3
50kg x 3
60kg x 6 x 3 (60 Second R.I.)

2) Step-Ups (24" Box)
BW + 15kg x 5
BW x 3 x 5

Friday: July 16, 2010

Plate Cubans: 2.5kg x 2 x 10
Dyn W/U
Med Ball Wall Toss: 10 lbs. x 2 x 20

1) 12" Log Clean & Press
45kg x 3
55kg x 3
65kg x 3
75kg x 2
85kg x 2
95kg x 1
107kg x 2 x 5 (C&P Each)

Monday: July 19, 2010

Plate Cubans: 2.5kg x 2 x 10
Dyn W./U
Med Ball Wall Tosses: 10 lbs. x 2 x 20

1) 12" Log C&P (Speed):
40kg x 3
50kg x 3
60kg x 6 x 3 (60 Second R.I.)

2) Dips:
BW x 3
BW + 15kg x 3 x 3

3) Rope Rows to Neck:
"15" x 6
"30" x 3 x 8
_____________

Friday: July 23, 2010

Plate Cubans: 2.5kg x 2 x 10
Dyn W/U
Med Ball Wall Toss: 10 lbs. x 2 x 20

1) 12" Log C&P:
45kg x 3
55kg x 3
65kg x 2
75kg x 2
85kg x 1
95kg x 1
114kg x 2 x 3 (Clean Each)

2) Cuban Presses:
Axle x 2 x 8

Monday: July 26, 2010

Dyn W/U

1) Squat:
70kg x 2 x 3
90kg x 3
110kg x 3
130kg x 5 x 3

2) Pull-Ups:
BW x 5 x 3

3) GHR:
BW x 3 x 5

4) Swiss Bar Press:
35kg x 3
55kg x 2
65kg x 5 x 1

Notes:

- Light session before contest on Saturday. May do one more before the contest, however, I may just take four straight days off before the contest.