Dr. Squat - Dr. Fred Hatfield

11/19
Deads
135x5
225x3
315x2
work set 1x2x410
speed sets 8x3@325 =90 sec rest b/w sets
felt good

Bench
barx15
135x10
185x5
225x3
w/s
280 2x3,
295 2x2,
330 x1
close grip
225 2x10
good day,330 with no lift off.

12/1= 13 weeks out
Squats
145x10
145x1
225x3
225x1
290 5x5 box squats
240 x5 3sec pause
Bench
135x10
185x5
225x3
w/s
1x6x250
2x5x265
2x4x280

Squats 12/8
145x10
145x5
225x3
225x1
5x5 box x315
260x5 3 sec pause
leg curls 3x8x120
leg ext 3x8x120
leg press 3x8x400
back ext 3x8+35

Jeff-are you on the roster to lift or on the alternate list? If alternate, how much notice do you get that you are on? Thats an awesome venue, i am very jealous! make us proud!

Ahhh yes, I finally figured out the list on the usapl site. Your pretty high up the list by coeff Jeff. One thing was unclear tho, will the competition be by coefficient or weight class? look forward to following the training as you ramp up the weight!

Bench 12/17
w-ups
work sets
1x6x265
2x5x280
1x4x295 fail set
close grip
2x10x235

Note: right arm is weaker then left at the end of work out, maybe some heavy db work? [right handed].

Squats 12/22
w/ups
work sets
350 4x4
300x5 3 sec pause
500x5 rack squats
no belt required.................

dl day 12/26
225X5
315X2
405X1
435X1
465 1X2
SPEED SETS
380 3X3

12/31 bench
w-ups
work sets
280 2x5
315 2x3
315 1x2 fail set needed 3 may lower 1rm
close grip
245 2x8
rt shoulder sore,ice
happy new year

1/5/09 SQUATS
W-UPS
WORK-SETS
390 4X4
340X4 3 SEC PAUSE
525X5 RACK SQUATS
NO BELT.............STRONG
It would be cool to see this old man lift at the Arnold w/o a belt..

1/9/09 DEADS
135X10
225X7
315X3
365X2
405X1
430X1
455X1
490X1
ONE OF MY BETTER ONES,STILL WORKING ON FORM BUT GETTING CLOSE.
SAT.RACK PULLS,SHURGS

No I don't log it, but hit it Thur-Sat.
leg press,leg curl,leg ext,wide grip pull downs,seated cable rows,back hype ext.cable cross-overs,tri pull downs,skulls,shrugs db,
db bench,incline bench,hammers.

Marcus,
After this meet I have 7 weeks to get ready for Masters,do you think I should do some shirt work during this raw cycle or 7 weeks enough time ,I haven't worn gear in a long long time.

SQUATS 1/13
W-UPS..
WORK SETS
410 4X4 NO BELT, LAST SET WAS THE BEST=STRONG
360X4 3 SEC PAUSE=TOUGH

Marcus,thanks will do.

DEADS 1/16/09
SUMO
135X10
225X5
315X3
365X3
CONV.
405X1
455X1
480X1
500X1
405X2
ASST. WORK SAT

Bench 1/21-09
135x10
185x5
225x3
275x3
315x2
340x1
work sets
280 3x5reps
close grip
240 3x5reps

Have the heavy bench singles taken anything away from your volume work afterwards?

SQUATS 1/26-09
W-UPS
155X10
155X5
245X3
325X1
405X1
WORK SETS/BELT
450 3X3
405 3X3SEC PAUSE
STRONG

350 on the bench raw is strong, is that a PR?

DEADS 1/30-09
135X10 ROWS
225X5
315X3
405X1
BELT
455X1
495X1
530 NO GO, BACK PAIN SO THAT WAS THAT
HOT TUB

SQUATS 2/4-09
135X10
225X5
315X2
405X1
445X1
470 3X3 FELT REAL HEAVY...
Think I might be peaking to soon so I may drop back a couple weeks.
ANY THOUGHTS?

At one time, I would have advocated a back off period like what Yukon recommended. (And please don't take offence against what I'm saying here, Yukon.) But I've been having some great results doing what Jeffrey Vaughn does: squatting for 3 weeks straight and then taking the fourth week off. He does deadlifts 2 weeks and then takes a week off from them as well. I would recommend you just take next week off from squats, and from here on out, do 3 on 1 off. And what about what doc did when he set his squat record? He took 18 days off from lifting before he did that squat so that his type IIB fibers would regenerate. I don't know why more people don't follow that advice. . . it seems that most lifters just take one week off before the meet, but I think doc knew something that others aren't owning up to. I think half of it is that many of us powerlifters have that old Adonis complex and think taking that much time off, we are going to shrivel up into nothingness

Surprised that you didn't benefit from 18 days off. As you mentioned, doc's strength was greater, but I would think the stress on the CNS would be comparable as it's only relative to what your strength level is and how hard you push yourself. My guess would be that the rate of recovery would be no different for a 500 lb. squatter doing doubles or triples vs. a 1000 lb. squatter who does doubles or triples. Both are pushing their body relative to their strength, though the 1000 lb. squatter is much stronger. To cite something in support of more recovery, I've brought my lifts way up in a short time performing them 2 or 3 times a month, or once every ten days, vs. the traditional once wkly or 4 times a month. I got the idea to take 9 or 10 days recovery between movements from J.M. Blakely, who is much stronger than I am. So I would conclude that if strength were the primary factor in taxing the CNS system/ implementation of longer recovery periods, I wouldn't be making any progress. As you mentioned, though, Jeff will have to listen to his body and figure out what is right for him. You're either spot on or way off when it comes to peaking. Good training!

Well, personally, I like the end game plan you describe first, especially if the triple at 475 was feeling heavy rather than crisp. I would save the 530 for the meet. But technolifter makes some very good points. But for me, the last few weeks are about nailing down perfect form and avoiding irritating minor injuries, and getting recharged a bit before hitting the platform. I feel like I have had a lot of meets where I trained hard right to the end, hitting that last heavy single a week out so I would be sure I could do it, then come meet day, discover that i left my best lift in the gym. Why don't you put the question out on the main forum, get some other viewpoints?

BENCH 2/6/09
135X10
185X5
225X5
275X3
315X2
350X2 1 BOARD PRESS

Yukon,Techno:
Thanks,will back off and regroup{CONFIDENCE}...................