Dr. Squat - Dr. Fred Hatfield

Flat Bench:
135x5, 135x5, 185x3, 225x3, 255x2, 280x1
300x3 (should not have done lats yesterday)

Gironda Dips:
BWx5, BW+25x5, BW+50x10(PR)

Peterson:
BWx10 for 2 sets (warm-up)

Bulgarian DB Split Squats
55x4 each, 75x4 each

Snatch Grip Deficit DL w/ 25's
195x3, 245x3, 295x3

Romanian DL
295x8

Superset:
V-Bar Tricep Pushdown 90x21, 90x25(PR)
EZ Bar Curl - Long Bar + 50x20, +50x20(PR)

Superset
Speed Bench: 135x5, x5, 155x3, x3, 170x3, x3, 185x4, x4
Bent Over Row: same - 60 sec rest between supersets

Peterson:
BWx8, x8, x8

Split Squats:
95x4, 145x4, 195x6 each

Squats:
185x3, 225x3, 265x3, 295x3, 315x4

Superset
6' OH Rope Triceps: 65x20, x20
Hammer Curls: 30x20, x15

VACATION in NYC

Caught quick workout

Bench: 135x5, 135x5, 185x5, 225x5, 265x10

Gironda Dips: BWx10, x10, x10
Pull Ups: BWx6, x6, x6, x6, x6

T-Bar Rows: 4platesx8, x8

Pavel's Straight Leg Raise: x5, x5 (easier this time) Stretched before for release.

Step Ups:
12" - BWx8
18" - BWx8
12" - BW+50x5
18" - BW+50x5
12" - BW+90x5
18" - BW+90x5

Single Leg Squat off 18":
BWx5, x5, x5 - slight assistance, less than Friday

Single Leg DL:
35x5, 45x5, 55x5, 65x5, 70x5 each

DB Shoulder Press:
45x21, x20

EZ Bar Curl: Bar+50x21
V Bar Triceps Pressdown: 90x21

Continuous ChinUps/G-Dips: 5 rep sets x 10 sets, total time = 8.5 mins

DB Shoulder Press: 45x8, x8, x8, x8 - 15 sec rest, x8, x7 - 30 sec rest

EZ Bar Curl: Bar+50x8, x8, x8, x8, x8, x8 (First 4 sets = 15 sec rest, then 30 secs)

Triceps VBar Pushdown: 90x8, x8, x8, x8, x8, x8 (First 4 sets = 15 sec rest, then 30 secs)

BW Squats: x50

Superset:
DB Incline Press - 70x8, x8, x8, x8, x8, x8 - 30 secs rest
DB Rows - 70x8 - 6 sets

BB Upright Row: 80x6 - 6 sets 15 secs rest

VBar Triceps Pushdown: 90x10 - 6 sets 15 secs rest, last set 30secs rest

DB Curl: 35x8 - 3 sets 15 secs rest

Pavel SLR - x5

Superset:
ChinUps with GDips - sets of 5, every 2nd set of Dips = 6 reps instead of 5, 10 supersets total. 8.5mins

REST 3 mins.

Hammer Shoulder Press: 1 Plate - x12, x12, x12, x10 w/ 10 secs rest in between each.

NO REST

Superset:
VBar Triceps Pushdown: 70 x 10, x10, x10, x10
DB Curl: 30x12, x10, x10, 25's x 10

TOTAL workout time: 22 mins. 32 sets

Active Rest Day:

Seated Calf: +90x12, x10, x10, x8 - 60 secs rest
Seated Hammer Calf: 2plates each side x 20, x20 - 60 secs rest

Pavel SLR: x5, x5

Stretching

12" StepUps: BWx8, x8, +50x8, +90x8, +100x10

One Leg Squats: 10lb DB's x 8, 15lb DB's x8, 10lb DB's x 8

One Leg DL: 55lb DB x 5, 75x5, 95x5

Frog Hack Squat: Slide x 8, +50 x 8, +1Plate each side x 8

Sissy Squat: BW x 10, x6

GTG
Flat Bench: 135x5, 225x5 - 5 sets in between other exercises
PullUps: BWx5 - 7 sets - Dead Hang

12" StepUps: BWx8, x8, +50x8, +100x11 each (PR)
Hack Slide: (Feet together @ bottom of platform) 1 plate x 10, "165" x 8, "185" x 6
Sissy Squat: BW x 12, x8

V Bar Triceps Pushdown: 85x20, x20

Close Grip Bench: 135x6, x6, 165x5, 195x5, 225x5, 245x4, 275x1, 255x4

Calf Stretch: 4 Sets, seated+hammer mach.

Pulldown to Sternum: 220x3, x3

DB Shoulder Press: 50's x 8 - 6 sets - 15 secs rest (lack of rest from Wed Chest/Tri and no creatine this week accounts for only 6 sets this time, made 7 last week)

DB Curl: 40's x 6 - 4 sets, 15 secs rest

Straight Bar Triceps Pushdown: 85x25, x25 (PR)

Gironda Dips: BWx5, x5, +25x5, +50x3, +75x7 (PR)

Smith Machine Flat Bench Lockouts: 315x3, 365x3, 375x3, 385x3
(Fifth hook from the bottom)

Hammer Row: 2 plates warm up - then, 3 plates x 4 reps pronated, then 4 reps neutral, 3+25's x 4+4

Neck Pulls with Rope (Seated Row station): 80x8 - 4 sets 30 secs rest

Scapula Pull Ups: BWx8, x8

Dip Shrugs: BWx12, x10

Rope Triceps Pushdown: 72.5 x 20, x15 (TOTAL workout time 40 mins.)

Speed Bench: 135x5, 155x3, 185x3 - 5 sets, 195x3 - 5 sets (30 secs rest)

Med Overhand Pulldown to Sternum: 180x6 - 6 sets (30 secs rest)
Diving Rope Pull: 95x6 - 6 sets (30 secs rest)

DB Shoulder Press: 50x8 - 8 sets (15 secs rest) [PR]

EZ Bar Curl: 75x23, x15 (PR)
V Bar Triceps Pushdown: 100x25, x23 (PR)

Dip Shrugs: BWx12, x12

Close Grip Bench: 135x5, 175x5, 225x3, 250x2, 280x3 (PR), 255x5 (PR)

Seated DB Shoulder Press: 50x6, 65x6, 75x8

Hammer Seated Row (Med Over Grip): 2x8, 3x8, 3+25x8

Seated Close Grip Row: 180x6, 220x6, 260x5, 260x4

Single Arm External Rotation: 15lb DB x 8 each, 20 x 8

Total Time: 40 min.

Gironda Dips: BWx5, x5, +25x3, +40x3, +80x8 (PR)

Bench LockOuts: (5th hook) 405x2, (4th hook) 365x2

ChinUps: BWx3, +35x3, +70x3 (dead hang, hands up to shoulders)

Med Over Grip Pull to Sternum: 240x6 - 3 sets

DB Shoulder Press: 50x8 - 8 sets (15 secs rest)

EZ Bar Curl: 80x20, x20 (PR)
VBar Tricep Pushdown: 110x22, x21 (PR)

SA External Rotation: 20x8, 25x6, x6 (feeling good, stay @ 25's now til 8 reps for 3 sets)

Speed Bench: 135x5, x5, 175x5, 195x4 - 10 sets, 25 secs rest between sets

Med Overhand Grip Pulldown to Sternum (CAT): 180x8 - 4 sets, 30 secs rest

Diving Rope Pull: 95x6 - 4 sets, 30 secs rest

Hammer Close Grip Row: 275x15, x15 (2 min rest)

SA External Rotations: 25lb DB x 8 - 3 sets, 60 secs rest (Stay at this weight for 2 more workouts, observe progress)

Close Grip Bench: 135x5, 185x5, 225x3, 260x1, 285x4 (PR), 225x10

Close Grip Row: 180x5, 220x5, 260x5 (PR), 200x10

Hammer Row Med Over Grip: 315x6 - 6 sets, 30 secs rest

DB Shoulder Press: 55x6 - 5 sets, then 55x12 - 30 secs rest between all (move reps up to 8 next time)

Tricep Rope Press: 70x25, x25 (PR)

SA External Rotation: 25x8 - 3 sets, 60-90 secs rest

DB Hammer Curl: 35'sx15

Looking at Nov...... I would only suggest 3 things....

1) I didn't figure up the volume for upper body push vs. upper body pull, but make sure They are similar. Looked to be a little heavy on the push, but again, I didn't figure it up.

2) Be little more deliberate with your warm up. Seemed to kinda want to do 2 quick warm up sets and jump right in. WHen warming up, do few reps, 4-8 sets with no rest, but ever increasing poundage.

3)Get a little more creative on your sets and reps. Looks like you're selecting a weight and hoping for some reps. Pick the rep range and adjust weight accordingly. I have a post in the archives discussing some of my favorite rep schemes. Or for better info, in CHarles Poliquin's book Modern Trends in Strength Training he lays out the science and rational for selecting reps under any circumstances.

Peterson: BWx8, x8

Split Squat: 95x3, 125x3, 150x3, 180x3, 205x3, 230x8 each (PR)

Back Squat: 185x3, 225x3, 250x3, 275x3, 300x6 (85%, probably had 9-10 reps in me)
Gotta get some oly lifting shoes, running shoes killing weight xfer

Back Xten: BWx10 - 4 sets, 30 secs rest

stretching

Peterson: BWx8, x8

Front Squat: 135x5, 135x5, 165x3, 195x3, 225x2, 255x1, 285x3 (PR), 245x5

RDL (DBL Overhand, straps): 225x5, 275x3, 305x2, 335x7 (PR)

Sissy Squat: BWx8 - 3 sets, 60 secs rest

Back X: BWx15, +25lb plate behind head x 7

Stretching

Peterson: BWx8 - 3 sets, continuous

One Leg Squat (off 18" box): 10lb DB's in each hand - x10, x14 (PR), x10

King DL: 65x4, 95x4, 115x4, x4, x6 each (PR)

Sissy Squat: BWx8 - 3 sets

Back X - BWx6, +10behind neck x 6, +25x6, x6

Peterson: BWx8 - 3 sets continuous

Jump Squat: 45x5, 95x5 - 3 sets, 30 secs

Squat: 135x5, 185x5, 225x3, 255x3, 275x2, 305x2, 325x3 raw, no belt

Split Squat: 145x3, 175x3, 205x3, 235x8 left, x7 right - ran outta gas but still (PR)

RDL: 225x3, 255x3, 280x15 (PR) - dbl overhand straps

Peterson: BWx8 - 3 sets continuous
Power Clean from Floor: 135x5 - 3 sets, 60 secs rest - nice activation, warm-up.

One Leg Squat from 18" Platform, touch opp. heel: BW+10lb DB's in each hand x 8,
+10lbs from belt & DB's x 8, +25lbs. & DB's x 8 reps each leg (PR) - nice progress here.

King DL: 135x3 reps each leg - 5 sets, 60 secs rest - felt great.

Drop Jump from 18" Platform: 3 sets
ALTERNATE WITH
Depth Jump from 18" Platform: 3 sets

Standing Calf Raise Mach: 160x6 - 2 sec @ bottom then super 95lbs BB 30x jumping on toes - 3 sets
TOTAL TIME: 40 mins.

Gym closed - worked out at friend's home gym

Complex BB warmup 8's

Power Snatch: 45x5, 65x3 - 5 sets, wow I stink at this, gonna take some practice.

Power Clean: 130x3, 140x3, 150x3, 160x3, 180x3

Snatch Grip Deficit DL: 220x3, 230x3, 240x3, 250x3, 275x3, 295x3 straps

Rom DL: 275x3, 300x3, 320x3 - straps, all reps fast

Stretch

Peterson: BWx8 - 3 sets continuous

Split Sq: 45x3, 95x3, 145x3, 175x3, 195x3, 215x3, 235x3, 255x3 CAT - weight is PR - nice ROM.

Oly Squat - Close stance, below parallel - 195x2, 215x2, 235x2, 255x2, 275x2, 295x2 CAT all

Sissy Squat: BWx6 - 2 sets to stretch hip flexors

GHR: BWx4 - 3 sets (Finally figured out a way to do these with the 1/2 swiss ball and a pad under the leg press machine. Wow - hammies cried first 2 sets, 3rd set felt great; slight assistance at ground just to be secure since first time. Keep this up every 5 days, stay with low reps, more sets, add weight as able.

PNF Stretching