Dr. Squat - Dr. Fred Hatfield

still good training

4/27 couldn't get to the gym, so....

Pushups 8x2
Upright pulls w/ e-z curl bar 5x10 120lbs
curls w/ e-z curl bar 5x10 100lbs
sit ups 3x50

4/30
Bench press 5x5 295
Incline BP 3x8 225
rope pulls to the neck 4x10 90lbs
tricep extension (rope) 5x10 100lbs
curls 5x10 100lbs

5/2
Bench press 3x3 305 (severe cramping in lower back on last rep of last set)
rope pulls 3x10 90llbs
rows (back felt better after copious water intake) 5x10 4 plates and a 25..
curls and dips, didn't keep track.

5/5
speed bench 8x2 225
close grip bench 3x8 225
rope pulls to neck 3x10 90lbs
rows 5x8 4 plates and a 25
tricep ext and curls superset

5/8
Squats (knee wraps and belt)3x3 405 2x3 455
RDL 3x8 315
ab work, calf raises

5/14
Bench 5x3 315 felt good, easy, joints are well recovered
inclined bench 5x8 225
lockouts 3x1 405 (w/ 10 second hold at the top)
ropepulls to the neck 5x10 90lbs
rows (chest supported) 5x10 4plates
tricep ext 5x10 90 (with rope attachment)
curls (various)

5/16 light bench day
Bench 3x5 285
close grip bench 3x10 225
rope pulls 3x10 100
tri press 5x10 100
e-z curls 5x10 100

squats (athletic or olympic style) 5x6 315
mowed three acres on the side of a mountain with a push mower, this has to count right? GPP?

5/23
bench 3x3 315 2x3 325
Incline press 3x8 235
rope pulls 5x10 100
rows (chest supported) 5x8 4 plates plus a 25...
DB curls w/ 35s 5x10
tricep rope ext 5x10 90

5/28
Bench press 5x5 305
incl press 5x8 225
lockouts 3x1 415
rope pulls 5x10 100
rows 5x10 4.5 plates
curls and tripress...

5/30
Had some wrist issues, so I went light on bench...
BP 5x10 255
rope pulls 5x10 100
DB curls 1x10 40ibs
Had to leave early to run some errands.

6/5
Squat day was a bust
Feels like I pulled a muscle in the lower ab during warm up, like a hot match....so I pulled the plug and went home. I'll try some light squats later this week and see how it feels. Been having a lot of injuries this cycle, very discouraging.

6/11
BP 5x3 315
DB incline BP 5X10 w/ 95lb DBs
Close grip BP 5x10 225
ropepulls to the neck 5x10 110
rows 5x10 225
lat pull 3x8 175
e-z curls 5x10 100
tricep rope ext 5x10 90

Referring to the ab situation from 6/5, after thinking about it, I am concerned it may be a groin pull. tonight (6/12) I am gonna try some real light squats and if its good, I'll ramp up the weight later in the week, if not then I guess I am bench only for the July meet. I need to seriously work on the squats and DL the next couple of weeks, all these nagging injuries have kept me from getting a good lower body workout for some time. Now that time is short, I need to get at least three good weeks in to hit close to my PR....frustrating squat cycle, big gains on bench though.

6/15
Heavy bench
w/u then...
315x3
315x5 (5rep pr)
325 x 3 (3 rep PR)

incline DB BP 95lb dbs 3x10
ropepulls 5x10 110
rows 5x8 4.5 plates
close grip bench 5x10 225
curls, various

Good day for BP, may try a shirted max monday night

Just some light benching (worked up to one set of 3 at 315)
Heavy rows (chest supported) 4.5 plates
curls..
leg ext/leg curl...looking for lower body stuff I can do and not aggravate the groin.
Taking a break until Monday 6/25....

6/26
Working on not aggravating the groin pull and maintaining some lower body strength...
Stiff leg DL (light) 225 3x10
1/2 leg press (leg press lowered until thigh and shin at 90 degree angle)3x10 8 plates
Calf raise 6x10 405
Ab work
reverse hypers

Been a few weeks since I worked the legs, just wanted to experiment with some excercises that won't engage the groin, felt no pain, and all the above was exceptionally easy. Steppin up the intensity thursday.

Missed the last few days logging it in, so I'll catch up quickly...

6/30
Bench 315 3x4
incl DB press 4x10 100s
close grip 3x10 225
rope pulls 5x10 110
one arm DB rows 3x10 85s
e-z curls 5x10 110
tripress 5x10 90

7/1
Squat 5x5 225 (deep, narrow stance, no pain in the groin!)
SLDL 3x10 225 (no pain)
calf raises, many at 410, didn't count, went to failure.

7/2
Bench 315 x 4, 325 x 2, 335 x 1, 345 x 1
DB incl press 3x10 105s
close grip 3x10 225
rope pulls 3x10 110
chest supported rows 5x10 4.5 plates
tripress/curls superset 3x10

8/18
Box squats 5x2 335
Good mornings 5x5 225
crunches 3x15 w/ 65lb db

8/27
spent the last seven days regretting the shoulder pain comment on the last post...tried to do a light bench workout on 8/23, but the shoulder felt like something inside was disconnected, and tons of pain. laid off for a few days, and Monday was the first day back.On 8/18, I strained my glutes doing a box squat/good morning work out (see post above) and they swole up like basketballs, never had that happen before, it was kind of scary. But the posterior chain feels good, in fact laying off for a week or so seems to have allowed some needed rest. Gonna hit the squats again on wednesday and hope for the best, these nagging injuries are frustrating to say the least. When I was younger, I simply did not have to deal with this kind of stuff, now I see I need to be much smarter and less aggressive in pursuing progress...age is a bitter pill to swallow. So yesterday, after taking 5 advil to mask the shoulder pain I did the following:
Bench press 1x3 315, 1x2 325, 3x2 335 (bar speed increased each set as I dialed back into my bench groove)
Rope pulls 3x10 110
rows 3x8 5 plates
cg bench 3x10 225
ez bar curls 3x10 110
tricep rope ext 3x10 90

This morning, shoulder is tight but no pain...really hoping that it isn't a rotator cuff issue, cause I can't stand the thought of laying off the bench for any extended period of time. looking forward to wed's squat work out. i think i will skip the good mornings and do some ab work instead.

8/31
Heavy bench (pyramid)
1x10 135
1x8 225
1x6 275
1x4 315
1x2 335 (2rep PR)
1x4 315
1x6 275
1x12 225
1x15 135 (may have been the hardest set of my life!)

rope pulls 4x10 110
rows 5x10 4.5 plates
ez curls 5x10 110
tri press 5x10 100

9/10
Bench press (testing shoulder, tender but better than previous weeks.)
w/u then:
315 x 3
335 x 2
315 x 6 (6 rep PR)

rope pulls/tri ext/db curls giant sets 3x10

Monday will mark the start of a new meso cycle as I prepare for the USAPL VA state championships. Gonna spend the rest of this week and weekend coming up with a plan. Any suggestions are welcome.

9/13
nO TIME, NO SPOTTER so...
BP 5x8 275
db curls 2x15

9/17
rtc work
bench press w/up then 275x8, 315 x 5 x 4sets
ropepulls
rows (chest supported, 5 plates.)
skull crushers (120x5x10)
curls 5x10 110

Shoulder pain is diminishing I believe. Three advil makes it almost pleasant to bench again.

9/22
Deadlift
225 x 5
315x 4
365 x 3
405 x 1 x 6
close grip BP
w/u then
225 x 10
275 x 6
315x 2
305 x 4
curls/tripress