My Raw Quest

[Dr Squat]

Danny (Danomyte) gave me the idea of reviewing the week and setting some targets for the week ahead. Should be useful in allowing me to critique what I have done over the past 7 days as well as focusing on the next 7 days. More of a rant than anything. A chance for me to take stock. As always I welcome constructive feedback.

Positives

- Had a week off posterior chain as a result of my dental work. Few stitches meant it was prudent to back off for a day. Freshened me up I feel. Sore at the time but the prospect of 300 kg box squats was not appealing.

- PB on incline BB.

- Solid upper back workout. PBs on rows and pulldowns.

- Strong shoulder workout including PB on the log.

- Back into high volume leg presses. Quads respond best to these.

- PB for 5 reps on close grip bench press.

- My eating has been consistent and big as I creep towards 110 kg.

Negatives

- Missing a week of posterior chain (good and bad).

- Some elbow soreness still but only minor.

- Log was messy- lack of stability at the start.

- Bicep training lacked the same intensity.

The week ahead

- PB on SS bar box squats

- PB on incline BB bench press

- PB on close grip bench press

- PB on log press

- Improve bicep intensity

- Walk 30 minutes every day

Bring on another week. :nod:

[Dr Squat]

Tonights box squats with SS bar. 300 KG at the top. Box set at 15". Looking at the video the form was ugly. Didn't sit back far enough on the box. Bit more there if I get it right.

[steak]

Animal :clap:

[Dr Squat]

Monday 18 January 2010- Posterior Chain

Big PB on box squats. Form was sloppy but I had last week off them so not a bad effort. 310kg next week.

SS bar box squats- 65x5, 65+40kg chainsx5 105+40kg chainsx3, 145+40kg chainsx3, 185+40kg chainsx1, 235+40kg chainsx1, 260+40kg chainsx1

Stiff legged deadlifts- 60x8, 100x6x3, 140x6

Reverse hypers- 4 sets of 10

Glute ham raises- 4 sets of 8

Standing ab pulldowns- 3 sets of 15

[Luigi]

Animal :clap:

The beast from the east

[startinfromscratch]

Animal :clap:

[Luigi]

like the new title

[steak]

What would ya give to be able to pull deads like that huh :grin:

[teamfatboy]

Jeepers, Doc - that guy's a machine!

[Dr Squat]

Tuesday 19 November 2010- Chest

PB on incline BB as per below. Bit gutted I didn't get 5. Still a big gain on December when I did 150x5. Bodyweight was a bit light. Not too surprising with my stitches and antibiotics. Time to grow.

Also pleased to get 140 for 10 at the back of a brutal workout.

Incline bench press 2x60x10 80x8 100x8 120x6 140x5 160x4+1 forced rep

Flat dumbbell fly 20x8 30x8 35x8x3 30x10

Decline HS Press 60x15x4 (pause reps)

Flat bench press 60x10 100x10 140x10

Crossovers 4 sets

[genetic freek]

You have that next week man, just missed it!

[Dr Squat]

Thanks bro. Will see what Smithy has to say about it. I have a feeling my grip is creeping in?

[steak]

:nod: good benching :clap:

[genetic freek]

Prob would'nt over think it too much, just need to keep hammering away at it. You will hit it next week.

[Dr Squat]

Thursday 21 January 2010- Shoulders

Log was a bit ugly but 100 for 6 with no push press is okay and a PB. Fry is strong on this and he has incredible balance. I tend to dance over the platform with it. Plus it looks like I am not driving my head through? Nate, Jono?

My front press was strong and 100 for 8 is PB. As is 80 for 15 at the back end.

Great pump on the laterals. Side delts need lots of volume IMO to get the blood in there.

Log Press 40x10x2 60x6x2 80x6 100x6

Seated BB Front Press 40x10 60x10 80x8 100x8 80x15

Seated lateral raise 15x10x2 20x8x2 25x6x2 20x8x2 15x10x2

I have added a video below. Comments welcome.

[genetic freek]

I would go split foot, weight is moving backwards and forwards as its a bit object. Try and see if it helps. Does not look to bad, how big is your xmas list...

[Dr Squat]

I would go split foot, weight is moving backwards and forwards as its a bit object. Try and see if it helps. Does not look to bad, how big is your xmas list...

Thanks bro, will try that. What about the head thing? The strongman guys drive it forward?

Lol yes xmas list is growing. Probably has much the same things on it as yours? :grin:

[rose]

Log Press 1 min in Doc, and Nate PR at 1:29ish. Definitely more head drive. Look forward instead of up?

[Dr Squat]

Yeah makes my technique look ordinary. :oops: Cheers Rose.

[rose]

Yeah makes my technique look ordinary.

Rubbish! Strong like bull, smart like tractor

[Luigi]

your seated barbell front press. how low do you go on this ? do you pause at the bottom ? do you push till lockout or before ?

[Dr Squat]

your seated barbell front press. how low do you go on this ? do you pause at the bottom ? do you push till lockout or before ?

I touch my chest at the bottom and press to just short of lock out. Trying to keep the tension on my delts. I can show you at the gym bro.

[steak]

Nice work Doc :clap:

cool vids too 8)

[genetic freek]

Akish has mint form on this, think the trick is to almost push the weight backwards with head forwards with head strait. Your leaning back and pushing the weight up, hence not being able to balance. I def not an expert but thats what I see :grin:

[ohjoshua]

nate is push pressing, doc is pressing.

strong doc.