Dr. Squat - Dr. Fred Hatfield

Thursday:

Warm Up: Lying Internal/External Rotations

5 Sets of 4
Bench: 300
Chin-Up: BWT+35

10 Sets of 1
Dip: 135
Bent Row: 175

1 Set of 20
Overhead Press: 95
Hammer Curl: 75

3/10/08

WarmUp
Lying Internal/External Rotations
20lbsX15X1

Floor Press off of Boxes (No Stretch Reflex, Weight Starts and Stops on Boxes)
135X10
225X5
295X3
315X3
335X1

Strict Barbell Curl
95X10
135X3
155X1

Bench Overload
455X15SecsX3

Floor Press
205X20X1

Curl
85X20X1

Thursday (3/13/08)

Warm-up
Lying-Internal/External Rotations
15X20X1

Dynamic Effort (Moderate Eccentric/2 Sec Pause/Explosive Concentric)
Bench
275X3X10
Chin-Up
25X3X10

Seated Military
135X10X1
Wide Pull Downs
135X10X1

Push-Ups (Hands on Medicine Balls/Feet Elvated on 28" Box)
BWX20X1

Tuesday
3/18/08

Warmup
Front/Side Lunges

Superset Box Squat and DC Sit-Ups (only rest is moving between stations)
Box Squat (2" Below Parallel, 2 sec pause)
355X4X10
Decline Sit-Up (Dumbell behind Head)
10lbsX4X10

Trap DL
405X10X1
Sit-Up (DB behind head)
20lbsX10X1

Step-Ups 30" Box (20lb DB each hand)
20X1 Each Leg

GHR (1st time performing--had to push up)
BWX10X1

Good Friday
3/21/08

Warnup
Front/Side Lnges

Superset (3-4 Min Between Sets)
Squat (Belt Only)
405X4X2
405X5X2
405X8X1
Decline Sit-Up (DB Behind Head)
20X4X2
20X5X2
20X6X1

Superset (30 Secs Between Sets)
Conventional DL (Belt Only)
495X1X10
Sit-Up (DB Behind Head)
35X1X10

Tuesday
3/25/08

Warmup
Side/Front Lunges

Front Squat (Belt Only)
45X5
135X5
185X3
245X1
295X1
335X1
385X1
405X1

Sit-Up (DB Behind Head)
NWX5
15X5
20X3
30X3
40X5
60X Negative

Squat Overloads Belt Only
(Walkout/Set-Up/Perform a couple of Lockouts or half squats))
655X15 SecsX3

GHR
(Push-Up from bottom/Controlled top half of descent/Caught self with hands @ bottom)
BWX15X1

Friday (Dynamic Effort Lower Body)
3/28/08
High Volume Explosive Reps
After warm-Ups and some moderate pulls my only rest is moving from Squat to Sit-Up and back again

Warm-up
Side/Front Lunges
BWX10 each legX1

Trap DL (Raw)
135X5
225X3
315X3
405X3
475X5

Sit-Up
NWX5
20X5
40X5

Superset
Box Squat (2 Sec Pause/Raw)
355X5X10
Decline Sit-Up (DB Behind Head)
15X5X10

Cool Down
Back Extension
65X20X1
Leg Raises
NWX20X1

Stretch

Tuesday
4/1/08

Did not Work Out
Still very sore from last lower body workout

Thursday
4/3/08

Superset (2-3 min between sets)
Bench
300X5X5
Chin
BWt+35X5X5

Superset (30secs-1 min between sets)
Dips
BWt+170X1X10
Bent Row
185X1X10

Did not have time to finish
Later today I will:
Behind Neck Press
95X20X1
Wide Pull Downs
100X20X1

Lying Internal/External Rotations

Monday
4/7/08

Floor Press (Bar is Resting on Boxes about 4" off chest/No stretch reflex)
135X20
185X3
225X3
315X3
335X3
350X1
365X1
375XMiss

Wide Pull-Ups (Double Overhand)
BwtX3
Bwt+20X3
Bwt+35X3
Bwt+45X1
Bwt+55X1
Bwt+65X1
Bwt+75X1

Bench Overloads
405X15 secs
425X1 Lockout (4" ROM)
Usually I perform these with a spotter to help with lift-off, but this morning I had no spotter. I usually do overloads for 15 secs with 455, but this morning I could not even un-rack it. This showed me that my lockout strength was lacking. Instead of traditional overloads, for awhile I will do some rack lockouts.

Friday
4/10/08

Warm-Up
Front/Side lunges

Trap Bar DL
135X5
225X5
315X3
405X3
485X6

Sit-Up (DB Behind Head)
NWX5
20X5
40X6

Superset Speed Reps
Box Squat (12")
355X3X6
365X3
375X3
385X3
395X3
Decline Sit-Ups
15 lb X3X10

Ran out of time. Later I will do some GHR's and some Step Ups.

I am going to change the Speed Rep days where I do my alternating (Push/Pull) 10 sets of 3. I usually use the same weight for all 10 sets, but this morning towards the end I started going up 10 lbs a set and I really liked the way it turned out. So next time I Squat I will probably start @ 315 and end with 405 because of the 10 lb jumps on each set. For the Bench Press, I might start @ 225 and end with 315. If the reps start to stall towards the end I will stay, instead of add 10lbs.

Monday
4/21/08

"A" Upper Body

Warmup
Lying Internal/External Rotations
15lb DB

Seated Strict Press
45X10
85X5
105X5
125X5
145X5
165X5

Wide Pull Downs
90X5
140X5
160X5
180X5
190X5

Superset Speed Reps
Bench (Feet Up to eliminate Leg Drive, 2 second pause)
225X5X10
Chin
BWtX5X10

I will probably start working out twice a day: AM and PM
Componds in AM
Isolation and Unilateral PM

PM:
5 Rep Pyramid with No Rest
Incline DB Press
20,40,60,80,60,40,20 X 5
One Arm Row
20,40,60,80,60,40,20 X 5

Thursday
4/24/08

"B" Upper Body

Bench (3-4 Min Rest Between Sets)
45X10
135X3
185X3
245X3
300X6X4
300X7X1

When I began this workout 300 lbs was my 6 RM. Six weeks ago, I used this weight for 5 sets of 3 and added a rep every two weeks so now I have completed 4 sets of 6 with my previous 6 RM and a set of 7. All were performed raw with a pause on the chest. I will drop reps from here out and add weight.

Chin-Ups
BwtX3
35X6
35X5

Was going to do 5 sets of 6, but my focus was not there so I stopped.

Later this afternoon I will perform some Weighted Dips and Bent Rows

PM:
Superset
Dips
Bwt+170X1X10
Bent Row
195X1X10

Tuesday
4/29/08

"A" Upper Body"

Seated Strict Press
45X5
75X5
105X5
135X5
170X5

Wide Pull Downs
50X5
100X5
150X5
200X5

Bench
(Feet Up to eliminate leg drive, long pause, timed 30 seconds between sets, worked on acceleration off chest)
245X3X10

Chin-Up
timed 30 secs between sets
BwtX3X10

2 hrs later

Tricep Press Downs w/rope handle
50X10X3
Hammer Curl
90X10X3

Friday
5/2/08
Right arm sore from baseball practice and a few games of dodgeball.

Floor Press
135X10
185X3
225X3
275X3
315X3
335X3
355X1
365X1

I think I might try some sort of board press/close grip BP for my next max effort.

Wide Pull Ups (Plates suspended by rope)
BwtX3
Bwt+20X1
Bwt+40X1
Bwt+60X1
Bwt+70X1

Bench Overloads
475X15 secsX3

Pyramid Burnouts (No rest)
DB Incline
20,40,60,80,60,40,20,40 X 5
One ARm DB Row
20,40,60,80,60,40,20,40 X 5

Tuesday
5/6/08
6:45-7:45 AM

Warm-Up
Bwt Lunges

Romanian DL
135X5
225X5
275X3
325X6

Speed Reps (Slow eccentric, pause w/explosive concentric, strict 30 seconds between sets)
Low Box Squats 3" below parallel
355X3X10
Decline Sit-Ups (DB Behind Head)
15X3X10

Next LB Speed Day I might alternate the order of the Heavy Reps (RDL) with the Speed Reps (Bx Sq/DC Sit-Ups). This works fine with UB, but after RDL's my hams and low back were tight and it was harder to get depth on the Box Squats. I think it has to do with ROM of the 1st lift compared to the 2nd.

Ran out of Time
PM:
Side Bends
Reverse Hypers

Friday (Heavy Lower Body)
5/9/08

Warm-Up
Bwt Lunges

Squat
45X5
135X5
245X5
335X3
Added Belt
435X5X4
445X6X1

Superset Speed Reps (was planning on doing 10 sets, but only did 6 because of time)
Deadlift
315X1
405X1
500X1X6
Sit-Up (DB Behind Head)
40X1X6

The Squats are becoming more intense with regular increses in weight, so I may lay off of the Conventional DL's and throw in a less stressful lift on the lower back. I am thinking about Trap DL standing on plates.

Later:
GHR
BwtX10X3
Peterson Step-Ups
BwtX10X3

Tuesday (Max Lower Body)
5/13/08

Warm-Up
Bwt Lunges

Front Squat
45X3
135X3
185X1
245X1
295X1
335X1
Added Belt
385X1
425X1

All the weights felt heavy this morning. The 425 was vey tough and my back started to round. Will probably switch lower body max lift next time. I will probably add some lower back work in as well.

Sit-Up (Db behind head)
NoWtX5
10X3
20X1
30X1
35X1
45X1
50X1

Squat Walkout Overloads (Belt Only)
655X15 secX3
Did a few half squats to feel the weight lower

Peterson Step-Ups (Wt. is DB in each hand)
BwtX5
10X5
20X5

Friday (High Rep/Volume Lower Body)
5/16/08
6:45-7:45 AM

11" Box Squat (2-3" below parallel, Paused on Box)
135X10
225X5
315X10X3 (1 Min Between Sets)

Decline Sit-Ups (Db Behind Neck)
NoWtX10X2
20lbsX10X1

Romanian DL (Double overhand)
275X12X1

Superset
Back Extension
125X10X3
Crunch
10lbsX10X3

Tuesday (Speed/Volume Lower)
5/20/08
6:45-7:45 AM

Squat (Athletic Stance, Paused @ Bottom, About 3" Below Parallel)
45X3
135X3
225X3
315X3X10 (Timed 30 Sec Between Sets)

RDL
135X6
225X6
315X6

Superset
Back Extension
125X10X3
Crunch (Db behind Neck)
10lbsX10X3

Friday (Heavy/Mod Volume Lower Body)
5/23/08
6:45-7:45 AM

Warm-Up
Front Lunges/Wide Bwt Squats

Raw Squat
45X5
135X5
245X3
335X3
Added Belt
465X4X4
485X5

Superset (20-30 secs between sets)
Snatch Grip DL (Raw/No Belt, Worked on Speed)
405X1X10
Sit-Up (Db Behind Neck)
40X1X10

Later
Back Extensions
100X10X3
Crunches
20X10X3

Notes:
I was extremely pleased with the squats (All were well below parallel). Next cycle (Week after next) I hope to do 505-525 for five sets of three. I loved the Snatch Grip DL and will keep it in the arsenal.
The back extensions and frequent hip flexor stretching are alleviating my low back pain.

Nick,

I was reading squatbigs training log one day and noticed he did multiple sets of heavy singles. I had never done anything like that before and decided to apply it to my own training. I take a weight that I would probably struggle with for 3-4 ugly reps and end up doing that same weight 10 times within a four to five minute time span. You might notice that on my "B" days or Heavy Upper and Lower days, I will follow my bench and squats with a similar movement doing 10 sets of 1. The same muscle group, though from a different, angle will be targeted by the accessory. The focus of the accessories are maximum contraction speed. I look at it as being able to perform a higher volume of work at heavier loads, with better form and speed, all in about the same amount of time as trying to perform 3-5 less than perfect reps in a row. These accessory movements will change periodically, but with the same goal in mind. Weighted dips are by far my most favorite upper body exercise and the movement is similar to an arched bench press. I treat weighted dips as any other primary movement: max, heavy singles, triples, 5X5, 3X10 etc..

Hey Superman

THanks, that's interesting. Good of you to take the time to reply.

I prefer dips to bench as well, although I'm not as strong as you, I think my leverages are just more suited to one than the other.

Your training seems to be going well - are you planning to compete?

Nick

Tuesday (Max/Supermax Lower Body)
5/27/08
6:45-7:45 AM

Warm-Up
Bwt Lunges

Sumo DL
135X10
225X5
3135X3
405X3
Add Belt
455X3
505X1
545X1

Squat Walkout Overloads (Belt only)
655X15 SecsX3

Notes:
I was tired and everything felt heavy this morning. Probably from the heavy upper body yesterday evening. I don't think that sumo is the right DL style for me. 545 was relatively easy, but left some in the tank for next time. I am able to get deeper and deeper with the 655 (probably at a half squat now).

Friday ("A" Speed/Volume Lower)
5/30/08
6:45-7:45 AM

Sumo (Raw)
135X10
225X5
315X5
385X10

Raised Conventional DL (weight sat on 5"Boxes, raw)
315X3X10

GHR
BwtX10X2
Crunches (DB behind Neck)
25lbX10X2

Notes:
I need lower back and hamstring work desperately. The raised DL was a totally different animal. Usually, the weight is accelerating, but lifting from a dead stop just below the knee was tough. I will probably change my speed work from 10 sets of 3 to 5 sets of 6. I know I reach my minimum volume threshold in total reps, but not with each set of 3 reps. I hope the 6's will do that.

Monday (Volume/Speed Upper Body)
6/9/08
9:00-10:00 AM

Seated Press
45X10
95X10
135X10

Wide Grip Pull Downs
50X10
100X10
145X10

Bench (Flat back/feet up, 30 Secs between sets)
255X3X7
255X2X2
255X1X1
Chin-Up (30 Secs between sets)
BwtX3X10

Close Grip Floor Press (1 min between sets)
225X10X1
225X9X1
225X8X1
DB Curl (1 min between sets)
35X10X2
35X6X1

Notes:
I was supposed to go heavy last Thursday and Friday, but I was out of town and decided to hold off. I thought I might throw in a couple of light days and go heavy this Thursday and Friday. When I complete the 3X10 and 10X3 with the attempted weight and strict rest periods, I will add 5-10 lbs.
All reps were 3-1-0 tempo.