Dr. Squat - Dr. Fred Hatfield

Wed. 4/11

DE day Deadlift

Stiff leg deadlift on 3 inch platform - 135x8, 185x5, 225x2x3, 265x3
Rack pulls from just below knee - 225x5, 275 x 5, 315x3, 365x3, 405x3
Leg press wide spacing - 370x8, 460x5, 550x5, 640x5
45 degree hyper - bwt x 8, 25x8, 45x8
standing ab pulls - 200x12x3

I have some tendonitis in my knee and am laying off squats for a while

STRONG BENCHING

Sunday 4/15 ME day, squat/dl

Low box squat, 12 inches with green bands
135x8, 185x5, 205x3, 225x3, 275x2x2, 285x1, 295x1(missed)
45 degree hyper - bwt x 10, 25x10, 45x10
pull throughs - 200x10, 225x10, 245x10
slant board situps with twist - bwt x 15 x 3

knee is still bothering me and I wrapped both knees on the box squat after the 225 set

Tued. 4/17 Bench DE day

Bench press - 95x10, 135x10, 135x3x3 with 80lbs chain, (1 set with wide grip, 1 set with competition grip, 1 set with narrow grip), repeat 135 x 3 x 3 - same as first circuit

Dumbbell bench rows, reverse bench press plane - 100x6x4

JM press with close grip - 205 x 8 x 3

dumbbell lateral raise - 25lb db, 12 x 3

standing ab pulldowns - 110 x 10 x 3

Jeff: Your squat form looks pretty good. I would suggest practicing your walkout some. You take too many steps and have too many foot movements to get ready to start your squat IMO. You only need to step back enough to clear the rack. Pick up the bar, step back one step to the rear, moving that foot to the side enough to get it set then move the other foot back and to the side. No more than three steps should be necessary to get you ready to squat IMO. Also, you come out of the hole fine but struggle in the middle of the recovery. Are you using bands and/or chains in your squat to teach you to explode all the way up? I saw nothing to critique in your deadlift and, for no more than you've been lifting, you should be proud of all your results.

Saturday 4/21 ME squat/DL

Left knee still hurting, I'd like to squat today but instead:

Good mornings - 135x10, 185x5, 225x3, 265x3, 285x1x3

Leg curls - 80x10x3

Standing abs - 120x6x4

seated leg extension - 140x10x3, don't think much of this exercise for a powerlifter, but I need to do something for my quads

About 6 mos ago I set out to widen my stance in the squat, because I had hit a wall with 425 although I was breaking parallel (my normal stance is pretty much the same as yours). I was hoping that a wider stance would help me break loose and start moving my squat up. During this time I was also doing some speed walking with a 50lb weight vest to keep my weight down. Between the wider stance and the vest, my MCL area started hurting. Like an idiot, I ignored the pain and continued to train hard. When the pain in my knee started waking me up at night I got off the squats and put away the weight vest. Since then, my knee has been responding slowly but it still is bothering me. If I don't see significant progress in another week I'll see a Dr. At age 64, I recognize that I don't heal so fast so I'm being patient.