My Raw Quest

[Dr Squat]

Wednesday 7 October 2009- Back

Brutal, intense workout. We pushed the pace between sets as well as going heavy and hitting high volume.

Close grip pulldowns (v-grip)- 160x10x2, 200x8x2, 240x6x2, 200x8x2, 180x10x2

First time I had done these for a while. They hit the lats a bit lower. 10 sets got us off to a good start.

Bent over BB rows- 60x10, 100x8x2, 120x8x2, 100x10x2

Good to hit 120kg for reps. Trying to keep the weight at a level where I can squeeze my lats.

One arm DB rows- 50x12x5

Another new exercise. Will add some weight next week.

Wide grip cable rows- 4 sets (last 2 using the stack)

Good exercise to really squeeze the lats.

Wide grip behind neck pulldowns- 3 sets to finish (140-160kg)

I like these. DS taught me to get a really good stretch. Let the weight pull your lats right out at the top and then contract on the way down.

There you have it. 29 sets. Happy with the volume. Intensity is getting closer all of the time.

[Dr Squat]

Thursday 8 October 2009- Quads

Squats (high bar) 3x60x8, 2x100x8, 140x6, 180x6, 140x10

These felt okay given that it was the first leg workout for a couple of weeks.

Front squats 60x10 80x8 100x6 80x10

Getting used to these. Time to up the weight over the next few weeks

Leg press 5 sets (not too heavy)

Leg extensions 4x15 to finish.

[Luigi]

looking solid tonight, you over that chest infection ?

[Dr Squat]

looking solid tonight, you over that chest infection ?

I'm glad you asked mate. I get no sympathy from my training partner. Still on antibiotics but feeling closer to being right. My energy levels have been a bit down. Can't wait for shoulders tomorrow, arms Saturday and big rest on Sunday. 6 days a week is tough. Might need to back off for a few days soon.

[Dr Squat]

Friday 9 October 2009- Shoulders

Smith machine BTN press 2x40x12, 2x60x12, 2x70x8, 80x6, 70x6, 60x10x4

I felt a bit weak as I have not done these for a while. I was pleased to get 10 work sets out.

Seated lateral raise 15x15, 17.5x15, 20x15, 17.5x15, 15x15

Great volume. 15 rep sets are very tough.

Machine shoulder press 70x12 110x12 150x8 110x15

Cable lateral raise 12x10 2x18x10

Best shoulder training for a while. Starting with 10 work sets on a core exercise, such as behind neck press, first up is a good recipe. We pushed hard through the middle of the workout. It was all over in less than 50 minutes.

[Dr Squat]

Saturday 8 October 2009- Arms

Close grip bench press 2x60x10 2x100x10 120x8x2 150x6x2 130x8 120x8 110x10 100x15

Pleased with the volume and to get 2 top sets on 150kg for 6 reps. I elbows are a bit taxed after a few weeks of going heavy. I need to work on strategies to recover better here.

Incline barbell extentions 30x10 40x10 2x50x10 40x15

These are my new favourite tricep exercise. I didn't go too heavy today.

Tricep pressdowns V-bar 100x12 120x12 140x10X3

My triceps were all but gone here. This finished them off.

Alternate DB curls 12.5x10 15x10 17.5x10x3

Close grip EZ bar curls (21's) 3x30x21

Incline DB curls 3x15x8

Ben led the charge on biceps. I think the higher rep range (10+) works better for me. I get a better feel and I think my arms are starting to grow.

[Best Bench]

Got some good footage of the Dr's session today and will post soon.

The Doc is definietly bigger and stronger but is he faster? All will be revealed when the Doc, Mike Zero and myself test our speed over 100m. Me thinks this might be pretty humbling for the doctor, I will make sure St John are on stand by mate.

[Dr Squat]

Got some good footage of the Dr's session today and will post soon.

The Doc is definietly bigger and stronger but is he faster? All will be revealed when the Doc, Mike Zero and myself test our speed over 100m. Me thinks this might be pretty humbling for the doctor, I will make sure St John are on stand by mate.

Yes I have been called out by some pretenders at Eastside. A dash over 100 metres on 5 December. I am very confident. I expect to win by a healthy margin. Remember what happened to Shane Cameron when he called out David Tua? :pfft: :pfft: :pfft:

[Luigi]

Dr Squat = too much weights, not enough speed work

[Dr Squat]

Dr Squat = too much weights, not enough speed work

Ha good call bro. Speaking of which, I think it's about time you and me had a train together! :nod: :nod: :nod:

[Best Bench]

Here the footage of the Doc's arm session with Fry up and Ben.

[Luigi]

you made those closegrips look easy Doc, what was with the limited range on frys set ?

[Dr Squat]

you made those closegrips look easy Doc, what was with the limited range on frys set ?

It keeps the tension on the triceps. It is actually a lot harder and your triceps fatigue a lot faster. I tend to try and lift as much weight as possible on my top sets and therefore lockout on each rep. On my down sets I will do partial movements as well and aim for continuous tension.

[Dr Squat]

We have the Genetic Freak joining us for posterior chain on Monday. Should be fun. We will introduce him to the world of cambered bar box squats and chain suspended good mornings. Just quietly, I think we could have a powerlifter in the making. :wink:

[genetic freek]

We have the Genetic Freak joining us for posterior chain on Monday. Should be fun. We will introduce him to the world of cambered bar box squats and chain suspended good mornings. Just quietly, I think we could have a powerlifter in the making. :wink:

Pfft frist off its Gentic Freek!

I am shaved down and ready to go. I will show you boys what muscle looks like. I may not have the stamina as I am under 30% bf :pfft: Keen to see my strenth on box squats and good mornings as they are not muscle groups that I have every really trained before

Cock

I will be pumping in 1000iu of nanas fudge before the train too

[Dr Squat]

We have the Genetic Freak joining us for posterior chain on Monday. Should be fun. We will introduce him to the world of cambered bar box squats and chain suspended good mornings. Just quietly, I think we could have a powerlifter in the making. :wink:

Pfft frist off its Gentic Freek!

I am shaved down and ready to go. I will show you boys what muscle looks like. I may not have the stamina as I am under 30% bf :pfft: Keen to see my strenth on box squats and good mornings as they are not muscle groups that I have every really trained before

Cock

I will be pumping in 1000iu of nanas fudge before the train too

Bring your own bucket freak :pfft:

[Dr Squat]

Monday 12 October 2009- Posterior Chain

Cambered bar box squats 60x5x2, 100x5x2, 140x5, 180x3, 220x3, 240x5

I was pleased to get 240kg for 5 reps. This was 20kg up on last week. It was heavy but it felt ok. There is footage so I will get that up soon.

Chain suspended gms 60x5x2, 100x5, 140x5, 180x5

I am feeling better on these each week. The bar position was good tonight.

Deadlifts (no belt)- 70x5x2, 120x5, 160x5, 200x3, 240x5

After the preceeding volume I was very pleased with this. I feel like my deadlift has gone up. Once we back off from the volume I will be interested to see where I am at.

Leg curls- 6 sets of 8

Standing abs- 4 sets of 10

This was a tough workout. Deadlifting after box squats and GMs is character building. But I am on track. Lots more hard (and smart) work. :nod: :nod: :nod:

[Dr Squat]

Tuesday 13 October 2009- Chest

Backed off a bit tonight. Elbows feeling a bit sore. Was pleased to get right through the workout. The weights were still heavy but the volume was a bit less. Trying to be a bit smarter and listen to my body.

Incline BB press- 60x10x2, 80x8, 100x8, 120x5, 140x5

Flat DB press- 30x10, 50x10x4

Flat DB flys- 25x10, 30x10x3

Incline Hammer strength machine press- 40x15, 80x15, 110x10x2

Cable crossovers- 4 sets x10 to finish

I will hit 150 for 5 reps next week in incline BB. On track to flat bench 200 kg for a raw competition single before the end of November. That's getting respectable.

[Dr Squat]

Cambered bar box squats on Monday. 240 kg for 5..

[genetic freek]

Do those guys in the backround shave their legs or what

[steak]

nice work on the box squats :nod: they look farkin mean! :twisted:

[Dr Squat]

Do those guys in the backround shave their legs or what

Legs, arms and gosh knows what else? :pfft:

[Dr Squat]

Wednesday 14 October 2009- Back

Following my plan of backing off a bit this week, today was a moderate session in terms of volume and intensity. It was good to use a little less weight and get a good contraction in my lats.

Neutral grip front pulldowns- 160x10x2, 200x8x2, 240x8x2

Bentover BB rows- 60x10x2, 100x10x4

One arm DB rows- 50x10x4

Wide grip behind neck lat pulldowns- 110x10, 140x10, 160x10

Looking forward to quads tomorrow. :nod:

[Mike Zero]

This is like our training bro:

[Dr Squat]

He even looks like us (me)!!!