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My Raw Quest

Dr Squat

By Dr Squat
in Workout journals

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Dr Squat Senior member

Dr Squat

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huge squats there, are you doing the eastside comp coming up ?

For sure mate. It will be a good comp for you and Danny to do also.

yea man im trynna convince danny to give it a shot maybe you could help put the pressure on 8)

Pressure in a nice way. I think a low key comp is good to give the training a bit of focus. Sounds corny but it really is an individual battle. I want to promote an environment of goal setting and continual improvement. And this sort of comp is a good way to start the process. Especially when bodybuilding maybe the eventual goal. Sorry if I sound like a boring old git. :)

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Dr Squat Senior member

Dr Squat

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Tuesday 20 October 2009- Chest

Incline bench press 2x60x10 80x8 100x8 120x6 145x3 120x8x2 100x10x2

Good volume and 145kg for 3 is not too bad at this stage. 150 for reps is the next target.

Flat dumbbell press 30x10 50x8x2 40x10x3

These were hard after 10 sets on incline!

Flat dumbbell flys 4 sets

Incline chest press 4 sets

Low cable crossovers 3 sets

My chest felt full and pumped. The volume on incline did the trick.

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Dr Squat Senior member

Dr Squat

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Wednesday 21 October 2009- Upper Back

Wide grip pulldowns 100x10, 160x10, 200x10x2, 240x8x2, 260x6x2

Barbell rows 60x10, 100x10x2 120x8, 100x10

HS chest supported 80x10 110x10 140x6 Triple drop set 100x8+80x10+40x15

Wide grip cable rows 72x15 84x15 96x15

Behind neck pulldowns 140x10 120x10x2

Good volume. Pace was quick and pump was great.

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Dr Squat Senior member

Dr Squat

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solid inclines there doc, hows the chest feeling today !?

I love my inclines. Staple chest exercise and a big reason why my bench has gone up I think. Chest is still sore today. It's that crazy cramping feeling a few hours after I train that tells me how hard I have worked.

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Dr Squat Senior member

Dr Squat

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solid inclines there doc, hows the chest feeling today !?

It's that crazy cramping feeling a few hours after I train that tells me how hard I have worked.

awesome work on the inclines doc, the cramping always means a job well done! :nod:

True that. But you do get a few concerned looks when you hold your chest and tell those around you that you have chest cramps. :nod:

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Dr Squat Senior member

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Friday 23 October 2009- Shoulders

Smith machine behind neck press 40x10x2 60x10x2 70x8x2 80x6 80x5

These felt ugly today. Really need to get my act together on pressing and go up a level or two.

Seated barbell press 40x10 60x10 70x8x2 60x15

These felt better. Was able to get a good pump.

Dumbbell front raise 12.5x8 15x8 17.5x8 20x8

Seated lateral raise 10x10 12.5x10 15x8 17.5x8 2x22.5x6+15x10+10x15

Nice triple drop to finish the side delts.

Cable lateral raise 12x12 18x12x2

Arms tomorrow. Hope to have some footage to spice up the journals. :)

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Dr Squat Senior member

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Saturday 24 October- Arms

Close grip bench press 60x10x2, 100x10x2, 120x8x2, 140x6x2

Good volume and pump. Elbows a bit sore. :(

Incline tricep extension BB 25x10x2, 35x10x2, 40x10x2, 35x15

My new favourite tricep exercise.

Reverse tricep pushdown superset with tricep pushdown 4 sets

Standing DB curls 15x10, 20x10x3

Seated hammer curls 4 sets

Standing concerntration curls (Arnold style) 3 sets

Cable crossover high curls 4 sets.

Good workout. Some reflection needed over the next day or so as to where we go with tricep training. My view is that we are doing too much pressing (chest day, shoulder day and tricep day). I am leaning towards making triceps a bit more targetted and specific with less pressing (compound movements like close grip) for a few weeks at least. Keep you posted. Any thoughts are always appreciated. :nod:

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genetic freek Senior member

genetic freek

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Saturday 24 October- Arms

Close grip bench press 60x10x2, 100x10x2, 120x8x2, 140x6x2

Good volume and pump. Elbows a bit sore. :(

Incline tricep extension BB 25x10x2, 35x10x2, 40x10x2, 35x15

My new favourite tricep exercise.

Reverse tricep pushdown superset with tricep pushdown 4 sets

Standing DB curls 15x10, 20x10x3

Seated hammer curls 4 sets

Standing concerntration curls (Arnold style) 3 sets

Cable crossover high curls 4 sets.

Good workout. Some reflection needed over the next day or so as to where we go with tricep training. My view is that we are doing too much pressing (chest day, shoulder day and tricep day). I am leaning towards making triceps a bit more targetted and specific with less pressing (compound movements like close grip) for a few weeks at least. Keep you posted. Any thoughts are always appreciated. :nod:

My view is that if it ant broke don't fix it. If your getting gains/results the way you are doing things then stick to it. Only adjust when things stop growing =P~

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Dr Squat Senior member

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Good workout. Some reflection needed over the next day or so as to where we go with tricep training. My view is that we are doing too much pressing (chest day, shoulder day and tricep day). I am leaning towards making triceps a bit more targetted and specific with less pressing (compound movements like close grip) for a few weeks at least. Keep you posted. Any thoughts are always appreciated. :nod:

My view is that if it ant broke don't fix it. If your getting gains/results the way you are doing things then stick to it. Only adjust when things stop growing =P~

Good call bro. Just feeling a bit flat so might try something different and see how we go. I know from experience that if I have a few weeks away from close grip I always come back to it really strong. I suppose it's really a bit about my identity crisis. Am I a powerlifter, an aspiring bodybuilder (aren't we all?) or something in between (power bodybuilder)!!!??? :?

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rose Veteran member

rose

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I suppose it's really a bit about my identity crisis. Am I a powerlifter, an aspiring bodybuilder (aren't we all?) or something in between (power bodybuilder)!!!???

:shock: Zomg, is everyone going through a meaning of life hormone crisis at the moment or something?? Seems that way! Must be the seasons changing or something :pfft: I've always been a weight lifter. I smash weights! It's fucken cool :grin: Bring on zee movies Doc!

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Dr Squat Senior member

Dr Squat

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I suppose it's really a bit about my identity crisis. Am I a powerlifter, an aspiring bodybuilder (aren't we all?) or something in between (power bodybuilder)!!!???

:shock: Zomg, is everyone going through a meaning of life hormone crisis at the moment or something?? Seems that way! Must be the seasons changing or something :pfft: I've always been a weight lifter. I smash weights! It's fucken cool :grin: Bring on zee movies Doc!

Rose, I dig your attitude. And your obsession with movies! Have you checked out Dave Taits log on Elitefts? A video log. :nod:

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thatwaslight Veteran member

thatwaslight

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Am I a powerlifter, an aspiring bodybuilder (aren't we all?) or something in between (power bodybuilder)!!!??? :?

thats the ideal place to be isnt it!

Well maybe? I look at a guy like Stan Efferding and think so. :)

well he seems to be proof that you can have the best of both worlds :nod:

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ThePman Senior member

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For my two cents, I think most really strong powerlifters already have the muscle to be pretty. Take a big strong guy and diet him down, and he'll have about the best physique you could build on him.

Tate's a perfect example, really. The guy trained as a PLer for years, and look what happened when he dieted down. Getting strong builds an unbeatable base, IMO, and I wish more bodybuilder-types would realize that.

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Dr Squat Senior member

Dr Squat

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Monday 26 October 2009- Posterior Chain

Hit some low bar power squats tonight. I haven't done these for a while. My first thought was how inflexible I was and this makes it tough to get the bar a good distance down the back. Weight felt easy but messy. I think I am going to stick to variety with my squats (cambered bar, ss bar) on this day and squat high bar in comps. Low bar is going to compromise my bench training too much. Plus I think I can high bar within 10% of my low bar anyway.

Power squats 60x5x2, 100x5x2, 140x5x2, 180x3x2, 220x3

I felt a bit drained after these when I deadlifted. My thoughts are that I think we should only be doing one "big movement" on this day. By this I mean either a squat or a deadlift and not both. If we do both then the reps on the second movement should be higher. I am yet to discuss this with the young fella.

Deadlifts 70x8, 120x5, 170x5, 220x3, 260x2

Glute ham raises 4 sets x 8 reps

Leg curls 5 sets x 8 reps

Reverse hyper extensions 4 sets x 8 reps

My back is feeling super strong. I just need to be smart and put it all together.

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Dr Squat Senior member

Dr Squat

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Tuesday 27 October 2009- Chest

As suspected my elbows and bicep tendons were very sore. I was going to have the day off but decided to have a light session. Pleased I did.

Incline BB bench 60x10x2, 80x8x2, 100x6, 120x6, 100x8x2, 80x15x2

Flat BB bench 60x8, 100x8, 120x8, 100x8

Incline HS machine press 40x10, 80x10, 100x10x2

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