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My Raw Quest

Dr Squat

By Dr Squat
in Workout journals

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Mike Zero Veteran member

Mike Zero

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Mate my poise and speed even surprised me. :pfft:

Was it one of those tree-hugger wind-up dildos? If so, how do you rate them? I hear that they hold unused juice, so you can save it for next time. Up to 30 mins? Perhaps your farmers walks didn't last that long hey :pfft:

All over in 20 seconds Rosie. But I did do multiple walks. Kept going and going like the energizer bunny...

20 seconds sounds about right, it was more like 10 seconds for me.

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nate225 Veteran member

nate225

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220x5 is seriously good weight for a high bar squat Craig! :nod:

Good work mate.

Just doesn't feel good mate. Not smooth. Will film it next week and you can tell me what you think. :)

My thoughts are........

Drop the bar 6" lower down your back, widen the stance and make it 250x5 next week! :grin:

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Dr Squat Senior member

Dr Squat

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220x5 is seriously good weight for a high bar squat Craig! :nod:

Good work mate.

Just doesn't feel good mate. Not smooth. Will film it next week and you can tell me what you think. :)

My thoughts are........

Drop the bar 6" lower down your back, widen the stance and make it 250x5 next week! :grin:

True bro. Low bar just playing havoc with my elbows these days. This in turns impacts my bench. I know what OB would say! :) But....

I think I will just wait and put it lower on the day and see what I can sit down and stand up with. :nod:

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Dr Squat Senior member

Dr Squat

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Friday 7 November 2009- Shoulders

Behind neck press- 40x10x2, 60x8x2, 70x6, 80x6, 60x10

First time doing these free weight for a while. Felt a bit odd. I need to be doing 100 for 5 so work to do.

BB Front press- 40x10, 60x10, 70x8, 80x8, 60x15

Again, time to get serious and hit some big numbers. My shoulders need to get a lot stronger.

DB front raises- 15x10x2, 17.5x10, 20x10

Do these thumb up like Branch Warren.

Seated DB side laterals- 12.5x10x2, 15x8x2, 20x6x2

One arm cable side laterals- 3 sets

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Dr Squat Senior member

Dr Squat

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Saturday 7 November 2009- Triceps

My right elbow is still a bit sure but my shoulders are feeling good. I think I am on for a big bench as long as I manage my way through the next week or so. The plan with triceps is to avoid pressing this week and look to hit a PB next weekend. My best is 170 kg for 5 close grip so I would like to do 175 kg for 5. Today was low key so I won't go into too much detail with the weights. Generally reasonably light.

I feel strong but to be honest over trained. I will have a week of active rest in the first week of December and then re-assess.

Skull crushers- 8 sets- top weight 60 kg for 10 reps

One arm DB overhead extensions- 4 sets with 15 kg DB for 10 reps.

Tricep pushdowns- 10 sets of 10.

Overhead rope tricep extensions- 4 sets of 10.

So I am managing my way through. My big day is Tuesday this week when I want to hit a 5 rep PB on flat bench. :)

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Dr Squat Senior member

Dr Squat

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Monday 9 November 2009- Posterior Chain

Bit disappointed to miss PB in SS bar squat. 300 kg at the top. Felt okay off the box but it wouldn't go twice! Change to giant cambered bar next week. Deadlifts felt good. Will try a PB double next week. Back still feeling really strong.

SS bar box squat- 60x5x2, 100x5x2, 140x5, 140+40kg chains x3, 180+40kg chains x3, 220+40kg chains x1, 260+40kg chains x1 (missed this twice).

Deadlifts- worked up to a 220x3 and then added 40 kg chains. Did a triple on this also.

Stiff leg deadlifts- 4 sets- top weight 140 for 5.

Leg curls- 4 sets.

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Dr Squat Senior member

Dr Squat

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You esb boys put up solid numbers. awesome read bro.

Thanks bro. Lots of raw talent down this way and it's great that we all train in the same gym. I have this dream (I have lots of dreams lol) that all of the biggest and strongest guys and girls (bodybuilders, powerlifters, others) will all train in the same place in Christchurch. That's what happens in place like Metroflex and look at the freaks that emerge. :)

Where do you train bro?

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Dr Squat Senior member

Dr Squat

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A few friendly jibes about not updating my journal. I will be brief and get up to date and then be dilligent from now on. :)

There may be some truth to the rumour that I wait for Mike Zero to post his workout and then I copy and paste. Of course I have to adjust the weights substantially upward. :pfft: Well upward a bit. :)

Since I last posted I have trained chest, back and shoulders. Less volume this week as I aim to do something respectable at the Eastside Open. My bodyweight is a bit less than I had expected. I think I will be close to 100 kg with my kit off.

Recent highlights for chest was a new pb flat BB as I edge closer to 200 kg. Double bodyweight raw is pretty elusive it would appear. I haven't peaked in terms of a max single so I am very pleased. Also pleased with my incline BB. I am looking forward to getting the comp out of the way and tweaking my training after a short break.

Back has been going well. I am using less weight and better form. I have been focussing on getting a good pump and I think this has helped my bench. I feel really strong on all rowing and pulling movements. At the same time I am able to think about pulling with my lats and not my arms and shoulders.

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Dr Squat Senior member

Dr Squat

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Friday 13 November 2009- Shoulders

Behind neck press- 40x10x2, 60x8x2, 80x6, 90x6

Starting to get nearer to where it needs to be!

Overall things went well. Some good "heavyish" pressing and then some side and rear lateral volume. Plenty of blood into the delts.

BB Front press- 60x8, 80x6, 100x5, 80x10, 60x15

First time on 100kg. I think it need to be in the region of 120 kg to hit a 200 kg bench. I do know that my shoulder pressing power has a way to go.

DB front raises- 15x10x2, 17.5x10, 20x10, 22.5x8

Seated DB side laterals- 15x10x2, 17.5x8x2, 20x6, 25x6

Bentover DB laterals- 15x10x3

One arm cable side laterals- 4 sets of 15

Arms tomorrow. I can feel a big PB on close grip bench. :nod:

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Dr Squat Senior member

Dr Squat

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Saturday 14 November 2009- Triceps

I felt strong today so decided to try a max single on close grip. Possibly not smart but the old ego needs a stroke every now and again. The good news is that I hit a big PB. 190 KG. I am pleased with that. The journey continues.

Close grip bench- 60x10x2, 80x8, 100x5, 120x5, 140x3, 160x1, 180x1, 190x1

Incline BB tricep extensions- 30x15x4

Kept them light. After a big max effort the blood was right in the muscle so this felt good.

Tricep pushdowns- 6 sets of 10-15 reps

As with the tricep extensions. My arms felt like they were going to explode.

"Kind of a tight feeling, like your muscles are going to explode".

Overhead rope extensions- 4 sets of 15

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