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My Raw Quest

Dr Squat

By Dr Squat
in Workout journals

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rose Veteran member

rose

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Third effort, 285 kg raw. 300 might have been close if I hadn't screwed up my opener.

LOL at delayed entrance on vid 3! Forget it was your turn or something?

"Wrong, Do it again!"

"If you don't eat yer meat, you can't have any pudding. How can you

have any pudding if you don't eat yer meat?"

"You! Yes, you behind the bikesheds, IT'S YOUR TURN TO SQUAT LADDY!"

Nah, seriously, awesome stuff Doc, but I reckon your massive squats are making you senile :shock: :pfft: 8)

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Dr Squat Senior member

Dr Squat

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I had a week off to get on top of my elbow soreness and CNS rootage. Back into this week. Nothing too serious. Next week I will up things and set some targets for 2010. I think they will involve getting to a full 110 and hitting some bigger raw numbers. 500 pound bench is appealing. :nod:

Summary of this week:

Tuesday- Chest

Incline BB- 6 sets, top set 120 for 10

Incline DB- 4 sets, top set 50s for 10

Flat BB- 140x10x2

Decline HS machine- 3 sets

Wednesday- Back

Lat pulldown- 6 sets

Cable rows- 4 sets

Bent over BB rows- 4 sets, top set 120 for 10

One arm DB rows- 4 sets, top set 50 for 10

Thursday- Shoulders

Log press- 40x10x2, 60x10, 80x8, 90x6, 70x10

Behind neck press- 40x10x2, 60x8x2, 80x8, 60x15

Seated DB laterals, 15x10x2, 20x8x2, 25x6x2, 20x8x2, 15x10x2

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steak Veteran member

steak

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I had a week off to get on top of my elbow soreness and CNS rootage. Back into this week. Nothing too serious. Next week I will up things and set some targets for 2010. I think they will involve getting to a full 110 and hitting some bigger raw numbers. 500 pound bench is appealing. :nod:

Summary of this week:

Tuesday- Chest

Incline BB- 6 sets, top set 120 for 10

Incline DB- 4 sets, top set 50s for 10

Flat BB- 140x10x2

Decline HS machine- 3 sets

Wednesday- Back

Lat pulldown- 6 sets

Cable rows- 4 sets

Bent over BB rows- 4 sets, top set 120 for 10

One arm DB rows- 4 sets, top set 50 for 10

Thursday- Shoulders

Log press- 40x10x2, 60x10, 80x8, 90x6, 70x10

Behind neck press- 40x10x2, 60x8x2, 80x8, 60x15

Seated DB laterals, 15x10x2, 20x8x2, 25x6x2, 20x8x2, 15x10x2

hahaha wondered where you'd got to...hey Xmas is the best time to get the scales moving upwards 8) sent ya a PM just now

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Dr Squat Senior member

Dr Squat

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Saturday 12 December 2009- Arms

Skull crushers- 20x10, 30x10, 40x8, 50x8, 60x6, 40x15

Tricep pushdowns- 6 sets of 15 (top set 160)

Cable overhead tricep extensions- 5 sets

Close grip bench- 4 sets of 10. Top set 100x10

Felt a good pump in my triceps. Ready to step it up next week.

Still feeling a bit tentitive with my biceps and elbows so decided to have a light session on biceps. Again, things are on track so ready for a push next week.

Close grip BB curls- 4 sets (top set 40x15)

Hammer curls- 4 sets of 10

One arm alternate DB curls- 4 sets of 10.

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Dr Squat Senior member

Dr Squat

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Monday 14 December 2009- Posterior Chain

I have decided to make my posterior chain day a max effort day (Westside style). This means that I will cycle a max exercise every 2-3 weeks and look to break a PB before changing exercises. Then I will hit 3-4 accessory exercises. All part of the plan to move my bodyweight to 110 kg and my raw squat to 330 kg.

Today I started with giant cambered bar box squats. I expect this will be a 3 week cycle. I had a bit left in the tank but it was my first heavyish week back.

Giant cambered bar box squats- 65x5, 115x5, 165x5, 215x3, 265x1

I will add chains and more weight next week.

SS bar GMs- 60x8x2, 80x8x2, 70x10

Kept these light this week.

Cable pull throughs- 100x10, 120x10, 200x8x2

Leg curls- 5 sets

A medium intensity workout. I will hit max effort over the next 2 weeks and increase the intensity and spped of the workouts.

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rose Veteran member

rose

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I have decided to make my posterior chain day a max effort day (Westside style). This means that I will cycle a max exercise every 2-3 weeks and look to break a PB before changing exercises. Then I will hit 3-4 accessory exercises. All part of the plan to move my bodyweight to 110 kg and my raw squat to 330 kg.

Cool Papa Squat 8) What training are you doing for your big sprint event? And when is it? There will be movies aye? :pray: =P~ I wanna see those moobs jiggling :jive:

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Dr Squat Senior member

Dr Squat

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Wednesday 16 December 2009- Upper Back

Upper back is a big emphasis for us these days. Training it specifically has been a big part of my bench progress. The aim was to hit about 25 sets in less than 50 minutes. We got pretty close.

I still have this view that most powerlifters don't train with enough intensity. I include myself in that category. The challenge on max effort days is to train with high intensity following the core exercise. And on days like today, the challenge is to train with great intensity througout and shift as much weight in as little time as possible. Our rep range is generally 6-10 on upper back day.

I didn't note the weights today but the workout follows:

Close grip pulldowns 10 sets of 6-10 reps. We pryamid up and down on these.

Wide grip cable rows- 5 sets of 8-10 reps.

HS seated rows- 5 sets of 8-10 reps.

Wide grip behind neck pulldowns- 4 sets of 10.

High intensity workout. Lots of sweat and a great pump. Lots of room to step it up over the next few weeks. :)

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Dr Squat Senior member

Dr Squat

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Thursday 17 December 2009- Deltoids

More of the same as last night was the call and we both responded. Relatively short workout with lots of weight and intensity.

Log press- 40x10x2, 60x10, 80x8, 90x6, 85x10, 70x10

Great pump. Such as a simple exercise that hits the deltoids like nothing else.

DB Shoulder press- 15x10, 25x10, 30x10, 40x10

I haven't done these for a long time. I was pleased with the weight. Fry not a fan as yet.

Seated DB lateral raises- 15x10, 20x10, 25x10x2, 20x10, 15x15

I am really starting to feel these in my side delts. My focus in on continous tension and not raising the dumbells too high. DS is a master of these as I often wondered if I would ever get there. I think I am nearly there.

One arm rear cable side laterals- 4 sets

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