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My Raw Quest

Dr Squat

By Dr Squat
in Workout journals

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startinfromscratch Veteran member

startinfromscratch

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mate, i am like many others in that i follow your journal closely, the technique tips/vids, gaining knowledge on different approaches to your training - and inspiration. as rose said, anyone who even tried to insinuate that your journal is anything negative would told to..

Go-Away-Thread.jpg

keep up the good work doc, ignore the polesmokers.

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Dr Squat Senior member

Dr Squat

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Thursday 28 January 2010- Shoulders

My purple patch continues. I weighed 107.7 kg tonight (with clothes on) so things are happening. I felt strong and my shoulders blew up nicely tonight. 10% PB on shoulder press and this was at the back end of some volume. The log has been a big help.

Seated BB shoulder press- 60x10x2, 80x8x2, 100x6, 110x6

Machine shoulder press- 4 sets

Seated DB side laterals- 15x10x2, 20x8x2, 25x6x2, 20x10x2, 17.5x12, 15x15

Bent over laterals- 5 sets

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Dr Squat Senior member

Dr Squat

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Saturday 30 January 2010- Arms

Big PB on close grip. Refer to video below. Pleased to get 190 for 4 reps and then 140 for 13 reps on the way down.

Close grip bench press- 60x10x2, 80x8, 100x5, 120x5, 140x3, 160x1, 190x4, 140x13

Tricep pushdowns- 5 sets of 15, 2 sets of 8

Overhead seated rope extensions- 4 sets of 15

Rope pushdowns superset with standing overhead rope extensions- 3 sets

Standing Barbell curls- 30x10x2, 40x8x2, 50x6x2

One arm dumbell curls- 20x10x2, 25x8, 10x10

One arm cable preacher curls- 3 sets

Rest day tomorrow. I need it. :)

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runveerun Veteran member

runveerun

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I suspect a few people are on this site to create disharmony for others and this annoys me.

Meh they are everywhere in day-today life just ignore them and keep posting we need to keep Rose occupied! Plus your journal is very inspiring Mr Squat! :grin:

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Dr Squat Senior member

Dr Squat

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The week that was...

Another great week although I am feeling it. Tweaked my lower leg on Friday and it is still sore. May have to back off on Monday if not feeling 100%. Generally tired but I seem to be recovering. I have a planned week off at the end of February and I can always bring this forward if I have to. I have a solid foundation to achieve a good total in April.

Positives

- PB box squat.

- PB incline bench.

- PB BB shoulder press.

- Good intensity in training especially shoulders and chest.

- Extra workouts were effective.

- Good eating has led to bodyweight gains.

Things to work on

- Reps are dipping below 5 on top sets. Up the reps and use less weight? My mentor is happy with my crazy moments and PB attempts but I am not sure. It's a balance thing.

- Back workout could be quicker and more efficient.

- Quad training is lagging. Just a focus thing.

- Possibly thinking of splitting biceps away from triceps to give them more focus.

Lots to work on. :)

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Luigi Veteran member

Luigi

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Stop over thinking it my friend! Just lift! Whatever you are doing it working farking well at the mo so why change it. Your never going to have the perfect workout or perfect week, perfection will kill a man.

yea the rate your improving at the moment is insane, if it aint broke dont fix it !

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rose Veteran member

rose

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Stop over thinking it my friend! Just lift! Whatever you are doing it working farking well at the mo so why change it. Your never going to have the perfect workout or perfect week, perfection will kill a man.

I disagree. At this level of lifting, I see the week in review as a good way to identify ways to improve. It also lets people following your journal know what you're thinking about, so that they might be able to offer advice, if they're able. I don't believe the Doc is looking for the "perfect week", rather reflecting on the week as it was. Reflection is good. It helps you progress. It's not like he's worrying about what type of curl to do, is he? :-s

Doc, keep it up.

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rose Veteran member

rose

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Hey Doc, in your 265 + 40 box squat vid from last Monday, it looks like you're wearing trainers?

I'm probably wrong and they're some awesome six million dollar squat shoes :doh: But if trainers, do you notice if they affect your stability and ability to drive out of the squat? Admittedly, I guess with that much weight on your back, any sponge factor is likely compressed out of the equation? Well some of it, heh. Interested in your thoughts. I find soft soled shoes ruin heavy squats and deads for me, but everyone is different and I'm certainly not squatting 305 :grin:

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Dr Squat Senior member

Dr Squat

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Been a bit of an unplanned deload week (until tonight). Ham still tender so nursing this until Monday when I want to go heavy on the giant cambered bar.

Monday- I didn't train at all despite being very tempted once the boys got into it. Maybe I am learning.

Tuesday- Had a technique session with Dave Smith. Best pump ever and super sore today still.

Wednesday- Hit back reaosnably hard and heavy. Not quite the intensity of the previous 2 weeks.

Thursday 5 February 2010- Shoulders

Seated BB press- 40x10, 60x8, 80x6, 100x4, 120x3+1 assisted, 100x10, 80x15

Machine shoulder press- 4 sets of 15

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

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Dr Squat Senior member

Dr Squat

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Monday 15 February 2010- Posterior Chain

Week off last week. Had a bug and lost a pile of weight. It's coming back slowly.

The plan tonight was to go lightish but I got excited and managed a PB on the GC box squat. Given the timing and my bodyweight, things are looking good for a big squat at the Canterbury Champs in 10 weeks. I will build on tonight over the next two weeks.

I planned to do a full workout but I died quickly. No problem, back on the horse.

GC box squats- 75x5, 125x3, 175x1, 175+40kg chainsx1, 225+40kg chainsx1, 265+40kg chainsx1 (Yeah buddy)

SL deadlifts- 60x8x2, 110x5, 160x5

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