Dr. Squat - Dr. Fred Hatfield

I've always admired strong people and wanted to become one. Now I am going to become one! Yes I do train with other powerlifters.

Advices are welcomed guys. I am doing the 80day cycle of Fred Hatfield.

That's probably a good place to start. Always pay attention to your weaknesses and attack them. It's not much fun but it's how you get better. Training with other powerlifters is important. It's great that you are.

I did Rotator Cuff work today. For all movements I did 4sets*10reps (used 8,8 pounds)

Hi MarcusWild thanks for the advices.

My workout was hard today because of not sleeping and eating well plus there was some other stuff that affected my workout today but at least I managed to do the most important part of it.

Deadlift
Warm up 132pounds for 4reps
Warm up 198pounds for 2reps
264pounds 5 sets for 3erps

My hands were bleeding because of teared calluses. Anyway I managed to do some Chin-Ups laughable amount of them but better than nothing. I couldn't wrap my hands around to the Chin-Up bar so I had to use mostly the tips of my fingers which are pretty weak.

Weighted Chin-Ups

11pounds 3sets for 4reps
11pounds 3sets for 3reps

Back Extensions

22pounds 3sets for 8reps

I've injuried my left shoulder from the beginning of the last week.

Yesterday I did Deadlifts and my calluses started to hurt me so I lowered the weight because of that and started to do Power Clean and Jerks to learn technique. I couldn't do chin-ups because of should pain and calluses

One powerlifter told me not to wrap my whole hands and keep the bar on the lower part of the fingers and he showed me his hands and he had no calluses at all plus he has pulled 594 @ 148 I tried his advice and it helped but I had to lower the weight because of weak fingers (grip).

Deadlift
Warm up 110pounds for 4reps
Warm up 110pounds for 3reps there was no point on doing this
Warm up 176pounds for 2reps

264pounds 2 sets for 3erps
220pounds 4 sets for 3reps

I was just trying to do Power Clean and Jerk because I felt bad of not doing chin-ups.

I did 3sets for 2reps and went away from the gym.

It was very bad day. I don't know if i'll get stronger from the 80day cycle not because of it's efficiency but because of my bad luck and things that are stoping me from improving. Any advice is welcomed.

Any advice is welcomed.

Raw, i was looking at your log and saw a couple unanswered questions...
thought I might kick in my opinion...

As for improving using the 80 day cycle and facing a constant stream of 'bad luck', I can tell you that it is extremely difficult for me as well to adhere to any set plan. Single father w/ young kids, I have to do what i can when I can...my take on the 80 day plan is that it is a peaking cycle, and its effectiveness lies in bringing you to meet readiness on day 80. Its a great plan to use to prepare for a meet, but it works best if you stick to the timelines, if you don't, you could find yourself overtrained or unable to keep up with the target weights (too little, or too much recovery time). Also, and this is just my opinion, the focus on CNS overload training may be a bit premature for the level you are at, and this ties into your other question about accessory exercises.

if I were you, I would drop the 80 day plan and go to a 5x5 plan (you can get a peak on Joe Skopec's site, he has ton's of calculators). If there are gaps in when you can make it to the gym, or if you have to cut recovery short to get a workout in, just adjust the weight accordingly. 5 sets of 5 reps is a great place to hang out for a 10-12 week stretch and really bring up the foundation strength. You'll want to change it up a bit after awhile though.

As for accessory exercises, for the bench, close grip, incline and decline are good choices, and always get rope pulls and rows in as well. For sq/dl I have found good mornings or stiff legged dl to be the most beneficial, I alternate them depending on whether I squat or DL that week ( I do GM with DL and sldl w/ sq).

No problem, and good luck, keep us updated on your progress!

I wouldn't raise the weight til you were able to hit the reps. having said that, if you feel froggy next week, throw it on there and try it. Progress will come in bursts, not in steady 5 pound increments. Ride the bursts as far as you can, and work through the lulls. But as a general rule, don't raise the weight until you can hit the targeted reps with solid form.