Dr. Squat - Dr. Fred Hatfield

Friday 7/27/07

Tired and sore today.

12:15-1pm
Elliptical Machine 10 minute L3 for a base with (10) 12sec higher intensity @ L6, 8, 10, 7, 9, 11, 6, 8 ,10, 12
45degree Bent Over Barbell Row 65/15; 95/12; 130/12
Wide Grip Pull Down (weights unknown) 1x15; 2x12

Evening
Swimming Pool

Monday, 7/30/07

12:10-1pm

Stationary Bike 8 minutes @ L3 with ('8') 12sec intervals at L8, 10, 9, 11, 10, 12, 12, 12

Resistance Band Side Lunges 3 x 3minutes with 3 minutes rest between.
(Reps of 30 left leg lead, 35 right leg lead, 38 left leg lead)
1 Rep = Side lunge to each side like a speed skater staying in squat position
During the 3 minute rest periods:
Overhead Press 45/15; 75/12; 80/12

Reverse Barbell Curl: 25/15; 45/12; *60/12
Stretch

Wed, 8/1/07

12:30-1:15

Treadmill 1 mile 10m.43s*(1st time running 1-mile)
Sgl Leg Extension 20/10 (weird knee discomfort in back of); 20/10 partials bottom & top...discomfort still there...stopping.
Peterson Step Up 6"Box 10/10; 12/10, 10
Sgl Leg Curl 20/10, 10; *27.5/10 (Up 2.5lbs)
Front Step Up 6"Box 10/10; 12/10; *20/10

7:30-8:30

Bike 5 min. L3 with 12sec intervals @ L6, 7, 8, 9, 10
Quick Steps alternating on 6" Box 6x30sec w/ 30sec rest (85, 90, 90, 90, 94, 99)
Skateboard Sgl Leg Balance and Hands 4-way direction w/ dumbell (10/7; 12/5; 20/5)
Lateral Box Jump 3x10
Fwd Box Jump (Vertical Jumps) 6"Box/15; 8-1/4"/15; *14"Box (All jumps cleared top of box) Knee not used to the moderate explosive movement at the bottom of the jump. Slight pain, level 2 or 3
Wide Grip Pull Down 1x15; 1x12; 1x12 at maximum machine weight.
Stretch

Saturday 8/4/07

Rehab Stationary Bike 10 minutes with 15sec intervals (highest rpms: 68, 69, 70, 77, 80, 71, 75, 73, 69, *86)

Resistance Band Kicks fwd, backward, extensions sideways with a knee chamber 1x10 each direction
BARBELL FRONT SQUAT Rt (repaired) leg 35/8; 45/8; 55/8; 60/8; *65/8
BARBELL FRONT SQUAT Left Leg 55/8; 60/8; *65/8
Romanian Deadlift 95/8, 8; *105/8, 8
Natural Glute Ham Raise w/ pushup assistance 3x15
Sgl Calf Raise BW/20, 20, 20
Crunches 25, 25

Monday, 8/6/07

Stationary Bike 10minutes L4 w/ 20sec intervals @ 6, 8, 10, 12, 8, 10, 12, 8, 10, 12
Bench Press 65/15; 95/12; *130/12
Decline Press 55/15; 70/15; *80/15
Incline Fly 20s/12, 12, 12
Partial Sit Up w/ Reach 25, 25

Evening:
Elliptical 10 minutes L3 w/ 20sec intervals @ 6, 8, 10, 12, 8, 10, 12, 8, 10, 12
Resistance Band 4-directions (kicks fwd and back; side raises) 3x10 each moderate resistance
DB Pullover 30/15; 45/12; *65/12
Front DB Raise 25s/12, 12, 12
TKE Band 3x15
Reverse Bar Curl 35/12; 55/12; *70/11
FRONT SQUAT 65/5; 85/5; 105/5; 125/5, 5, 5 *135/5
Preacher Bar Curl 35/12; 45/12, 12
1-1/3 BACK SQUAT *95/8, 8
Triceps Push Down 50/15; 60/12; 70/12

Wednesday, 8/8/07

12-1
DB Side Raise *30/50each side
Peterson Step Up 7" 12/15; 7.75" 10/15; 12/15
Lunges around gym 35/24total reps
1-mile on treadmill *9m51s

7:30-8:30
Bike 10min @ L4
Elliptical 10 min @ L7
Stepup->Knee Up 3x15 on 14" box
Skateboard sgl leg partial squat balance 3x30sec w/ 1min between
**Lots of pops and stiffness after those.
Sgl hops in square 3x1min w/ 1 min between (90, 92, 107)
Jump off 1 leg land on 2 (1x10)
Overhead Press 45/15; 70/12, 12

*Cut workout short...inside of good knee having sharp pains.

Friday

12:30-1
Bike 10 min. w/ 30sec intervals @ 6, 6, 6, 6, 6, 8, 8, 8, 8, 12
Over Press 45/12; 65/12; 75/12
Treadmill 1-lap walking...4min.

Tuesday and Wednesday forced off due to work.

Thursday

Feeling sluggish, non-energetic from lack of sleep and poor eating habits past couple of days. Knee stiff and popping some due to about 10 hours of driving.

12:30-1
Bike 10 min @ L3 with 30sec intervals @ 6, 8, 10, 7, 9, 11, 8, 10, 12, 12
Front DB Raise 25s/10, 10 30s/10
Reverse Ab Crunch 3x25
Stretch

**Did not bring me outta my funk. Still feeling sluggish, sleepy drunk.

Evening:

Olympic Tkd practice.
Moved around, some footwork drills, light kicking on a soft bag, some light kicking on targets, Some basic forms for the static strength holds only (don't like forms, don't help fighting), and a lot of stretching.

**Feeling better now, back on track I think.

Monday, August 20, 2007

12:20-1
Bike 5 min. @ L4
DEADLIFT BLOCKS 65/4; 85/4; 115/4; 135/4; 155/4; 165/4; 175/4; 185/4; 195/4
DEADLIFT *155/4, 4

Evening

DB Lunge 15s/8; 25s/8; *35s/8
WG Chinup 2x(2+6negatives)
DB Pullover 50/10; 60/10; *70/8
Resistance Bands (Hvy Duty 3 band plus single) 1x10 knee ups fwd with side raises other directions; 1x10 raises all directions
DB Bent Over Row (1 DB at a time) 35/10; 50/10; *65/10(from the floor)
Seated Machine Row 100/10; 150/10 *180/10
7" Peterson Step Up with DBs 8s/12; 10s/12; *12s/12

Wed. 8/22/07

12:15-1

BIke 5 min. @ L4
7" Peterson StepUps 10s/10; 12s/10; *20s/10
Incline DB Curl 15s/10; 20s/10; *25s/10
CG Chinup *6
Upright Row 45/10; 65/10; *85/8
Front DB Raise 20s/10; 25s/10; 30s/10

Resting now and tomorrow.
Friday will start the 1st of (2) 4 week cycles. Each 4 week cycle will consist of high volume and a multitude of workouts the 1st 2 weeks, and more intensity and speed of movement the 2nd 2 weeks. Will post the details of the plan later. Additionally, I have a Doctors appointment on Monday.

Friday 8/24/07

Mainly doing next Monday's workout over next few days since I will be traveling and a Doctors appointment during that time. Also plan to do some Olympic Lifting practice on Saturday to begin to get that back into my routines.

12:20-1:10
Bike 6 min with (3) 1 min. intervals @ L6, 8, 10
FRONT SQUAT 60/3; 110/Unrack; 80/5; 130/Unrack; 100/3; 150/Unrack; 115/10; 120/10; 135/9 (last rep a little slow with a slight dip forward so stopped there)
Light Stretch throughout

Saturday 8/25/07

Bike 5 min @ L3 followed by (3) 1 min. intervals with 1 min. between @ L6, 8, 10
Power Clean Practice
40 Kg reps of 5

Wed. 8/29/07

12:30-1:15
Bike warmup & (3) 1 min. intervals @ L 12, 12, 7 w/ 1 min. between @ L3
Peterson Step Ups ~4-5" 8s/25total each side
14" Box Cross Body Lunge Step Up Bodyweight/2x20
Bench Press 45/10; 65/10; 85/8; 105/8; 120/8; 125/8; *135/9
Quick Stretch

Evening:

5:30-7
Bike warmup & (3) 1 min. int. @ L9 w/ 1 min. b/w @ L3
DB Press Inclined 35s/10; 40s/10 *45s/8
2-leg Ski Squat (10s @ 5 positions) 1 Set
DB Fly Inclined 20s/10; 25s/10; *30s/10
Split Squat (5-2-1) 15/6+16/3+24/3+40/3 each side; 40/5x3 each side
Dips BW/8, 8, 10
Scissors Hip Extension (3-0-x) 2x20
Barbell Cuban Press (4020) 25lb bar/8, 8, 6 60s b/w each
DB L-Lateral Raise (3020) 15s/8
Side Laying DB Raise (3022) 10/10; 8/10 each side
Low Pulley Ext. Rotation (3022) 10/6+5/4; 5/10 each side
Pushups 22 (speed failure)

8:15-8:45
Track Workout
20 yd drills on grass with reguylar shoes: 3 runs; 2 high knees; 2 kick outs; 2 wall slides; 2 butt kickers; 6 cone drills w/ sprint; 3 20 yd runs 3.19s, 3.24s, *3.06s
Jogged (1) 440yd 2m16s
Ran (1) 220yd *36s

Thu. 8/30/07

Off

Saturday 9/1/07

11-12:30
Bike (3) 1 min. int. @ 8, 10, 12 w/ 1min. b/w @ L3
Resistance Bands kicks fwd and back, side raises each direction 3 bands 1x10; 1 band 1x10; 1 band opposite direction for overspeed 1x10; 3 bands TKE 3x15; Side Lunges 3bands 1 time to maximum resistance & back; Side lunges 1band 1 time to maximum resistance and back...short steps
BENCH PRESS 45/10; 65/10; 85/10; 105/10; 125/10; *135/10, 8

4:00-5
grass
20yd drills: 3 jogs; 2 kneeups; 2 kick outs; 2 wall slides; 2 butt kickers; 4 fwd cones and run; 2 side cones and run
20 yd sprint: 3.11sec; 3.12; 3.14; 3.16
track
(1) 440yd jog 1m46s
(1) 220yd run *30.92sec

Tuesday 9/4/07

12:20-12:40
Bike (3) 1 min intervals @ L12, 8, 12 w/ 1min b/w @ L3
Alt DB Curls 15s/10; 25s/10; 30s/10, 10
Tricep Push Down 30/10; 60/10; 70/10, 10

Evening:

Tkd practice and some bungee cord drills kicking.
-->OK. Knee doing well, speed good, flexibility a little better, general balance and manueverability worse.

Friday, 9/7/07

12:15-1
Bike (3) 1 min intervals @ *(12, 9, 12) w/ 1min b/w @ L3
Romanian DEADLIFT 45/8; 95/8; 105/8; 115/8; *125/8
Sgl Calf Raise BW/20, 20, 20
Machine Seated Pull 90/10; 180/10, 10, 10
Stretch

Evening:
Bike (3) 1 min intervals @ (11, 9, 8 ) w/ 1 min b/w @ L3
Front Split Squat 15/8; 45/8; 65/8; *75/8
Standing DB Row from floor 35/10; 65/10, 10, 10
WG Pull Up 4x1; 4x1 (setup time b/w each rep)
Natural Glute Ham Raise 3x15
Peterson Step Up 8s/25 each; 20s/25 right only

Monday 9/10/07

12:30-1:15
Bike 5 min @ L4
FRONT SQUAT 45/5; 75/5; 125/Unrack; 105/3; 155/Unrack; 135/1; 185/Unrack; 135/5; 145/5; 155/5; 205/Unrack; *165/5
Machine Seated Pull 80/10; 120/10; 160/8; *200/10
Stretch throughout

**Good 5rep max for Front Squat. Last rep close to failure at sticking point (above parallel, below qtr).

7-8:15
Bike 10 min with (4) 10s intervals @ 6, 7, 8, 9...*168rpm on last interval
Bungee Cord 1x12 4-way raises w/ knee rechamber (moderate resistance)
Back Squat 45/3; 75/2
1-1/2 Back Squat 100/8; *115/8
Standing DB Row from floor 30/10; 55/10; *80/10
Calf Raises 35s/20; 45s/20; *(?)55s/20
Leg Curl 40/6; 52.5/6; 65/6; *70/6
WG Chinup 3x1 (setup time b/w); *5x1...basically I start at top.
Stretch

Wednesday 9/12/07

12:20-1
Bike 3 min @ L3
Light stretch
Double Leg Ankle Bounce 2x50
Box Corners Double Leg 2x5each direction
Alternating Lunges 2x20
Hands Behind head Squat jump 1x20
Side to side jumps over line 2x50
Split Squat Jump 2x10 each side (2sets right side 1st)
Double Leg Squatted Ankle Bounce 2x30
Bike 2 minutes L2 cool down and light stretch

1minute b/w all sets and exercises

**Note: Left side split squat took a few jumps before body learned to catch from dropping all the way down. Assuming the right leg learning new skill sort of.

**Squatted Ankle Bounce some strain on left knee cap, manageable. Good quad burn.

Evening Track:

Did not do any track work and little upperbody last week. Elbows still not well. I'm assuming now the front squats have added to my elbow trouble (pushing against the bar with hands). Next 4 week cycle I will consider replacing back high bar squats for front squats.

Monday 9/17/07

12:15-1:15
Bike 5 min with 10sec intervals @ 6, 8, 8, 9, 10. Highest rpm was *176 on last set.
Bungee: 1x15 leg raised 4-way w/ knee rechamber
FRONT SQUAT 45/3; 95/Unrack; 65/2; 115/Unrack; 85/1; 135/Unrack; 105/3; 155/Unrack; 135/1; 185/Unrack; 145/1; 195/Unrack; 145/4; 155/4; 165/4; *175/4; *225/Unrack
Stretch throughout.

**Last set able to power up good through sticking point. After sticking point I have a good quick burst and weight comes off shoulders. Had to really pep myself up for this workout. I feel a bit mentally tired. My strength is going up faster than I can mentally handle in the weight room I think. Always psyching myself up for these last sets. The weight was heavy feeling even on the 95lb unracking. Think I worked through it well. I did go take some caffeine/sulbutiamine midway to try and get "up" for these.

Evening:

7-8
Bike 5 min w/ 3 10s intervals @ L6, 8, 10...*178rpm last rep
Bungee: 1x15 4-way raise w/ knee rechamber light-moderate resistance
BACK SQUAT 45/4; 85/4; 115/4; 135/4; 155/4; 175/4; *185/4
Calf Raise 40s/20; 50s/20; *60s/20
Leg Curl 40/5; 52.5/5; 65/5; *75/5

8:15-8:45
Knee Ups 10yards
Wall Slides 10yards
Butt Kickers 10yards
20yard runs: 4.3s; 3.89s; 3.53s; 3.33s; 3.16s; 3.09; 3.08; 3.07; 3.03(maybe hit watch early); 4.30slipped on start; 3.16
1-mile: *8m57s (*1m37s.; 2m15; 2m20; 2m40+)

Thursday 9/20/07

12-1
Bike 2.5 min loosen up
Double Leg Ankle Bounce 3x50
Box Corners Double Leg 2x10each direction
Alternating Lunges 3x20
Hands Behind head Squat jump 2x20
Side to side jumps over line 3x50
Split Squat Jump 3x10 each side (3sets right side 1st)
Double Leg Squatted Ankle Bounce 3x30
Bike 3 min cool down
Stretch

1minute b/w all sets and exercises

**Right ankle seems weak. Especially after training is complete. Not sure if mainly caused by running, tkd, or the plyos. At least a combination of. I am quite sore from the Monday+Tuesday training.
I have a lot to consider for my training after this weekend. This 4 week cycle is done in a couple of days. Need to accomplish goals.

Taking a few days off from any weight lifting...

Monday 9/24/07

12:15
Bike 20 min @ L4

Evening:
Warmup
*50consecutive pushups

Left elbow still bothersome...pops. Able to do the pushups though.

STARTING NEW 4 WEEK CYCLE: same as previous, except replacing back squats for front squats.

Monday 10/01/07

12:30-1:30
Bike 3 min
Bungee 4-way leg raises with rechamber: Sgl Black cord 1x12 with progressively increasing res. 1x12 at maximum res.
Back Squat 135/Unrack; 45/5; 65/3; 95/2; 185/Unrack; 115/3; 135/3; 155/1 225/Unrack; 155/8; 170/8; 185/*8
**Sluggish workout. Like waking up. Technique needs a little work I think. Not smooth motion, and want to go deeper. Need to make sure right leg is engaged, that left isn't doing majority of work.

4:30-6:15
Quick Bike Loosen Up
Glute Ham Raise Natural BW/8, 8, 8, 8
Calf Raise 40s/20; 50s/20; 60s/20
Peterson Step Up 15s/20each *25s/8-8-4right side; 20left side
Ski Squats 15sec 5 positions isometric 2sets (all deep locations, BW)
Overhead Press 45/8; 65/8; 85/8; 95/8, 8
A) Barbell Cuban Press Curlbar+20/8; Curl Bar+15/8, 8
B) L-Lateral Raise 10s/10
C1) 45deg laying db lateral raise 5/12, 12
C2) Low Pulley Internal Rotation 20/12, 12
D) Low PUlley Ext Rotation 20/10, 10
Back Squat Rock Bottom holds 45/10-5-5

Late Evening
Reverse Crunches 3x25

Wednesday 10/13/07

Morning:
2x25 Torso Twists with broomstick
2x15 Scapula Pushups

12:15-1
Bungee Cord (Sgl Black) 4-way raises w/ rechamber of knee: 1x12 progressive resistance; 1x12 max resistance
Twisting Lunges 2x25 each side (BW)
Sgl Leg Squats with assistance (BW) 6; 8
**Really hit the knee joint hard on 1st few reps
Machine Seated Pull 130/10; 170/10; *210/8
WG Chin up 3reps continous
CG Chin Up 4 reps continous

Evening:
7:30-9
1-leg SL deadlift 45/10; *65/10each side (balanced on one leg. 1st time doing these)
Bungee Cord TKE 2x15 at max. resistance with sgl black cord
CG Chinup 7 continuous
WG Chinup 2 continuous
Barbell Cuban Press Curl Bar +15/8; +20/8; +15/8
L-Lateral Raise 12s/10
45 degree laying lateral db raise 5/12, 12 each side
Ext Rotation Cable 10/12; 12 each side (different machine sow lower weight than previous)
DB Scapula Press 20/15; 30/15 each side
Bike Intervals (5) 1min/1min @ L3/L6; 3/7; 3/8; 3/9; 3/10

**Ran outta time for 1 Leg exercise and track workout. Will get in on Friday.

Friday 10/05/07

Morning:
V-Situp 1x25
Pushups 15, 20

12:30-1:30
Bungee 4-way raise w/ knee rechamber (sgl black cord) 1x12 progressive res.; 1x12 @ max res.
DEADLIFT 35/3; 95/3; 115/3; 135/1; 135/3 (changed to 45s); 155/2; 175/1; 175/8 (snatch grip); 185/8 (alt. regualr grip); 195/8

6:45-8:15
Bungee TKE sgl black cord max res. 2x15
Barbell Back Lunge (Static) 45/8; 65/8; 85/8; 105/8; *115/8
Sgl Calf Raise BW/20, 20, 20
Peterson Step Ups off 4 25lb plate 15s/20; 25s/20
Bench Press 45/8; 65/8; 85/8; 115/8; 125/8; 135/8
Shoulder Cuban Press 45/8, 8, 8
L-Lateral Raise 15s/12

Some kicking on a heavy bag

Saturday 10/06/07
V-Situps 1x25
Scapula Pushups 1x15; 1x20

**Watched a tournament and coached. My wife competed 1st time in 7 years. knocked someone out cold...taken out on stretcher. Feel bad for the other girl, but damn it was pretty.

Tuesday 10/09/07

12:15-1
Bike 3 min loosen up
Side to side twisting lunges 3x25 each leg (BW)
Machine Row 100/8; 140/8; 180/8; 190/8
Wide Grip Pullup 5 continous
Close Grip Pullup 8 continous
Cuban Press 45/8; 50/6, 6
L-Lateral Raise 12s/12

OK. Knee swelled up and inch or so after using it to get up on a desk a few times to get into the attic last night. Fast swell. Iced it good, massaged. Better this morning. During today's workout range of motion not good, old pain in the knee...underneath...like compressing the swelled area. Able to work out, but will ice/rest/massage next couple of days and very lightly stretch.

Thinking that wearing boots is bad for my knee. Walked Tuesday night around Wally World and Toys R Us. That may be the source of my troubles.

Friday 10/12/07

Morning:
Scapula PUshups 2x20
V-Situp 1x25

12-1
Bike 4 minutes loosen and light stretch
Bungee Cord 4-way leg raises w/ knee rechamber 2x12
**Knee rechamber after forward motion painful
Bungee Cord TKE 2x12
Barbell Front Split Squat BW/8; 45/8; *85/8
Romanian Deadlift 65/8; 95/8; 125/8; 145/8; *165/8
Machine Seated Row 100/8; 130/8; 160/8; 180/8; 200/8
Close Grip Underhand Chinup 1warmup; *10
Bike Cool Down, light stretch

**Taking next couple of days off from strenous activity to ice and rest the knee.

Tuesday 10/16/07

Bike Warmup
Peterson Step Ups on 25lb plate 1x12; (2) 25lb plates 1x12; (3) 25lb plates 1x12...tough; (2) 25s & a 10 - several sets of 12;

Sgl Leg extension several sets.
This was difficult at first...seemed like I had to work out some "kinks", get my knee warmed up good, then was able to do soempain free sets. 15lbs and 20 lbs...high rep stuff...partials at bottom, top, and some full range reps.

Bent Over Row Sets of 5 up to *145

Wednesday
Off

Knee seems to be doing fine. Will start back up on a new program, easing into it, this weekend or next Monday.

New Plan is as follows:

MON: Weights/Strength Exercises for muscular balance/Track (Goal specific)
TUE: Bike/Taekwondo/Strength Exercises for muscular balance
WED: Same as Monday
THU: Same as Tuesday
FRI: Weights/Strength Exercises for muscular balance
SAT: Track (Agility focus)/Possible Taekwondo practice

Weights is a 3-day beginner full body routine (L, M, H) using SportsSpeed Book by Ward, Dintiman. Dead Lift and Front Squat alternating instead of Leg Press.