Dr. Squat - Dr. Fred Hatfield

I'd wait to get gear. That's too much weight loss to still wear the same stuff. I wouldn't lock yourself into one brand either. I tried out as much used stuff as I could when I started using gear. A lot depends if you plan to lift 1-ply or 2-ply.

I think I get about 60 lbs out of the suit sumo. Suits usually help more sumo, because sumo is most difficult off the floor. I used to train with a guy that got ~120 lbs out of his suit sumo. Most people get less from them conventional because lockout is hardest. The extra speed off the floor will help your lockout some.

Here's last nights training. It doesn't have as many captions as normal.

http://www.youtube.com/watch?v=8xWjOLxNRKs

Here's the link to video highlights of last night:

http://www.youtube.com/watch?v=NcOgYneKBZg

I know Louie doesn't think powerlifters need extra front delt work. That's why I do overhead lockouts. The bar is over the center of my shoulders or back. It's more lateral and rear delts that way. If I bring the bar down in front of my face, then it's too much on my front delts. I also have my pinkies on the rings to get some tricep work from it. I definitely think they help.

DE bench with 50 lbs of chains:
155 3 x 3 (finger touching smooth)
155 3 x 3 (thumb length from smooth)
155 2 x 3 (pinkies on rings)

Seated overhead lockouts:
135 x 8
185 2 x 5

At this point, my joints were pissed at me and everything hurt. I did rehab stuff the rest of the workout. It's probably related to the storms we've been having. Cold and low pressure are not a good combo.

Here's some of the DE work from Saturday:

http://www.youtube.com/watch?v=fm1NVTxq0fs&feature=channel_page

ME bench with reverse blues (150 lbs deload at chest):
315 x 3
495 x 1 (shirt on no touch)
585 x 1 (touch and pretty easy)
635 x miss (left shoulder flared out half way up)

I should have made smaller jumps, but this was just to condition the CNS. Didn't want to do a ton of work 10 days out from a meet.

MM tricep pushdowns:
3 x 10

Went to the sharks game with Bill. They beat LA 4-2. Lots of pushing and shoving, but no actual fights. It made me miss playing hockey a little, but my hips are so much better since I stopped playing.

DE squat with green band and foam on 12.5" box
405 3 x 2

SSB Rounded back GM
200 2 x 8

Pull throughs
Green 3 x 8

Spud abs
100 3 x 10

Time to focus on restoration.

I won't be doing much this week, since I'm competing on Sunday.

stretch on bench with foam roller
hip mobility stuff
arm raises in all directions
cuban rotations
tricep pushdowns
scap retrations
row with bands

I think that's about it. I did hit a BW PR of 250 last night.

http://www.youtube.com/watch?v=p-O6d4hmR54

Squat
688 x miss
688 x miss
688 x good 14 lb PR

Bench
501 x good 44 lb PR
529 x miss
529 x miss

Deadlift
622 x good
705 x miss sumo
705 x miss conventional

PR total by 5 or 6 lbs. I didn't really do much right technically.

I agree with that Jeff.

ME narrow stance SSB squat 12.5" box and 90 lbs of chains:
290 x 1
330 x 1
350 x 1
370 x 1

These suck with a back that's tired from a meet.

Sumo SLDL
235 x 5
325 x 5
415 x 5

Pull throughs
Green band 3 x 8

Abs
90 3 x 10

Pull ups
3 x 5

Good pace and intensity. Setup the next exercise ahead of time. Finished in just over an hour.

ME bench with reverse green bands:
315 x 3 (last raw set)
405 x 3 (3-bd and shirt on)
495 x 2 (2-bd)
545 x 1 (touched)
565 x miss (shoulders came out about half way up)

It seems when I start to spread the bar and focus on drifting the bar back my upper back loses tightness. I need to work on this.

T-bar row:
4 plates x 8
5 plates x 8
6 plates x 8
5 plates x 8

Tricep pushdown:
MM 4 x 8

Face pull with a little row:
purple doubled 4 x 8

That part took about an 1:15. I like the faster pace and being more organized with setting up the next exercises ahead of time. Then I did some recovery oriented work.

Mini band behind back press:
4.5 minutes

lateral, front, and bent over arm raises + cuban rotations:
10 2 x 8

I'm going to send my bench shirt out tomorrow to have it tightened up a bit. 3/4" out of the chest place and 3/8" on the sleeves. I can touch well below what I'd open with, so it's time to have it made tighter. I have this weird irrational fear that I won't be able to touch weights or get depth at meets. Yet, I've never had an issue with either one.

It looks like Team Wild Iron will have 4 lifters in the April, 26th USPF meet at Super Training. I'll be going to coach/handle everyone.

Thursday's ME bench:
http://www.youtube.com/watch?v=V4jIrfSsFD8

Today's DE squat/deadlift:
http://www.youtube.com/watch?v=51j8I_mdFGU

Oddly enough, I only did one of the 8 deadlift reps sumo. That's the one that we got on video. The conventional reps were faster and better.

http://www.youtube.com/watch?v=cdGpdWVrilg

http://www.youtube.com/watch?v=9EyyOgkK5c0

Notice how once I'm over my knees I explode to lockout. I'm explosive off the floor. The middle area kills me, so those will be good for me.

DE squat on 12.5" box and blue foam vs. green band:
435 10 x 2

Deadlift on 6" blocks (no belt):
325 x 3
415 x 3
505 x 3
515 2 x 3

Dimel deads (no belt):
235 2 x 20

Hyper extensions:
25 x 8
green 2 x 8

http://www.youtube.com/watch?v=3mgwivkOTn8&feature=channel_page

ME SSB GM/squat of 18" bench and bar suspended 40" and 50 lbs of chains:
380 x 1 (started singles here and added my belt)
420 x 1
440 x 1
460 x 1
480 x 1
490 x miss (GM part was easy, but upper back gave trying to squat it)

Convetional SLDL (no belt):
225 x 5
315 x 5
405 x 5
455 x 5

Box jumps:
30" x 8
34" x 8
30 x 3 or 4 (seated)

I definitely stepped down funny and jammed my hip. I ate it on the box on the next jump. My left leg just didn't work. We got it on video.

Spud abs:
90 3 x 10

www.wildirongym.com

ME bench with reverse purples
315 x 1 last raw rep
405 x 1 borrowed Bill's super katana
455 x 1
495 x 1
515 x 1
535 x 1
555 x 1

Nothing touched but it was pretty good. I should have my shirt back next time we shirt up.

Throat press super set with panora press
95 x 10
115 x 10
115 x 10
135 x 10
155 x 10

Mini 5 x 15

Lat arm raises
35 3 x 8

Dumbbell bicep curls
35 3 x 8

Front arm raises
35 3 x 8

Face pulls
Mini + MM 3 x 8

www.wildirongym.com

DE squat 12.5" box + foam + green:
145 x 5
235 x 3
325 x 2 (suit on no briefs)
415 x 2
485 8 x 2 (briefs and suit)

Depth was about 1" high. I wasn't sinking into the foam. My goals was to break in the suit some. I think my briefs still need to be tighter in the hips.

Deadlift off 6" blocks (no belt):
235 x 3
325 x 3
415 x 3
505 x 3
555 x 3
595 x 3

These felt really good. I only got 615 x 1 with a belt ~3 weeks ago. I need to deadlift off the 6" blocks until my wound on my shin heals. This will work since these are my weakness. I did want to alternate the block pulls and speed pulls, but this may work out better.

www.wildirongym.com

DE squat:
http://www.youtube.com/watch?v=RXeCuI3WXwo

DE bench deload:
http://www.youtube.com/watch?v=rRG1M0cW6UA

www.wildirongym.com

ME deload bench:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
335 x miss
335 x good (switched back to narrow grip)
355 x miss
405 x miss (3-bd)

Not the best of deload workouts.

16 kg KB overheads:
2 x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

These are an Austin idea. You do 1 rep the first set, 2 the 2nd set, etc. I made it through two times.

T-bar row:
4 plates x 8
5 plates x 8
6 plates x 8

Panora press:
MM 3 x 10

KB curl:
36kg 4 x 8

www.wildirongym.com

DE bench vs. mini bands:
155 3 x 3 (touching smooth)
155 3 x 3 (thumb from smooth)
175 2 x 3 (pinkies on rings)

Standing fat dumbbell overheads:
60 3 x 8

Barbell rows:
225 x 8
245 x 8

Rolling fat dumbbell extensions super set with panora press:
40 x 8 and 30 x 15
50 x 8 and 30 x 15
40 x 8 and 30 x 15

KB curls:
33kg 4 x 8

www.wildirongym.com

Squat video from Tuesday:

http://www.youtube.com/watch?v=HfXiIPLDm4Y

Bill hit a huge 725 off the box in a 1-ply suit. He hit 675 on that when he hit 710 at the meet.

ME (sorta) bench:
275 3 x 8

KB ladder shoulder press:
16 kg x 2 rotations of 1-10

T-bar row:
4 plates x 8
5 plates x 8
6 plates x 8
7 plates x 8 (PR by 1 plate)

Throat press super set with Panora press:
4 rotations of 105 x 8 and MM x 10

Low pulley bicep curls with rope:
60 x 8
50 2 x 8

Face pulls:
MM 3 x 8

Didn't go heavy today, since we are going to Super Training on Sunday for some shirted Katana work.

www.wildirongym.com

ME shirted bench at Super Training:
bar x 8
135 x 8
225 x 3
275 x 1
405 x 1 (add Bill's super katana)
455 x 1
495 x 1 (about 1/4" off a 1-bd)
515 x miss (shirt wasn't set right and I cut the rep off about halfway down)
455 x 1 (3-bd and realizing this shirt isn't going to work for a weight I can press)
405 x 1 (Tried one of Mark's shirts. 405 actually didn't touch and the arms were at least 1" big.)

I'm going to order a single-ply rage-x. They probably don't give the carryover of the Katana, but I know I can work it. I don't think the SS Katana is cut quite right for me. If I was strong enough to open around 550, then the shirt would probably work, but I'm not comfortable opening that high. Thanks to Jim, Mark, and the rest of the Super Training crew for helping us out.

www.wildirongym.com

ME shirted bench:
405 x 1/4 (Added shirt. Cut rep short because shirt wasn't seated in the shoulders.)
455 x 1 (2-bd)
475 x 1 (1-bd)
455 x 1 (2-bd)

I wore the blue super katana that Bill has stretched pretty good but can't use. We actually set it for each set. It makes a huge difference. We definitely learned a lot about Katanas on Sunday at Super Training. I feel pretty comfortable and confident in the shirt.

PVC pipe bench with 16kg KBs:
2" pipe: 2 x 10
1.25% pipe x 10

We have good/funny video of this.

Throat press super set with band panora press:
135 x 8 and mini x 15
3 x (155 x 8 and mini x 15)

Yup, that's a math test on order of operations.

Neutral grip pull ups:
BW 3 x 5

www.wildirongym.com

http://www.youtube.com/watch?v=JkGSiPh5OwA&feature=channel

www.wildirongym.com