My Raw Quest

[Dr Squat]

Sunday 20 September 2009 Biceps

I usually train arms together but had to split them up this time. So my rest day became my biceps day. I trained alone in the afternoon and the intensity was only medium.

Biceps is a bit of a weak point for me. I struggle to get a good feel but things are improving. Again I try to get a good balance between strength and reps with a fair bit of variety. They do respond better to higher reps I am finding.

EZ bb curls 30x10x2 50x8x2 60x6x2 50x8x2 30x10x4

After the 60 kg set I felt the movement a lot better. The down sets were great.

Alternate dumbbell curls 15x10 20x8 25x8 30x6 20x8 15x10

Cable concerntration curls 4 sets of 15 to finish.

Arms felt full after this. Pleased with my week.

Looking forward to quads on Monday. Big week of eating ahead!

[Daniil]

Can you please explain why people want to Squat and Deadlift same weight? I always thought you should be able to Deadlift about 25% more than Squat.

[Dr Squat]

Can you please explain why people want to Squat and Deadlift same weight? I always thought you should be able to Deadlift about 25% more than Squat.

Good question. I don't think there is any definitive rule. We are all built differently and therefore have different advantages that allow us to perform at different levels.

In my experience I started out being able to deadlift a lot more than I could squat. Over time this reversed as my squat technique improved and as I learned to use the squat suit. If you look at NZ's best lifters over the past few years you will see a bit of a mixture. Derek Pomana had similar lifts, Kevin Judson squatted more, and Rueben Simanu definitely squats a lot more than he deadlifts. Steve Varga squats a bit more than he deadlifts. This is obviously referring to lifts with the aid of powerlifting supportive equipment. For me I used to get a lot out of the suit when squatting. I haven't used the deadlift suits a lot but I do know that they give considerable carry over to some lifters. I have heard of guys talk about 50 kgs!

When you take away the supportive equipment I think you would find that most lifters would be able to deadlift more than they squat. But again this is not a rule. I expect I am pretty much the same.

As I said, great question. Nate, Tonka, OB, Mike Zero and others maybe able to share their views.

[Tonka]

You're on the money Dr Squat regarding Daniil's question. Its all about leverages and technique, There is a tendancy for novice lifters to have a stronger deadlift initially and I attribute this to brute strength (ripping the bar off the floor) over squat technique - however once the technical aspect of the squat (as well as muscle mechanics) improves, then the two lifts balance out.

Most powerlifters lifters have a bigger squat than they do a deadlift. Another pattern that occassionally stands out is big badass deadlifters predominantly have a weaker bench because they have longer arms (longer bench stroke) and the same can be said about good bench pressers. They normally have a weak deadlift because of shorter arms and then there are the gifted ones that are just strong across the three disciplines - these lifters are special!

[steak]

Post up ya nutrition Doctor 8)

[genetic freek]

Post up ya nutrition Doctor 8)

It is 20x nanas fudge and two x latte ed

[Dr Squat]

Monday 21 September 2009- Quads at Eastside

High bar squats 60x10x2, 100x8x2, 140x6, 180x10x2

Squats were okay weight wise. I am struggling to get that last couple of inches lower to where I want to be. I want to break parallel. I think the problem is that I have quite a thick waist and big hips which are made for power squats. With a narrower stance and high bar it is a battle. However I am positive. I am getting there and moving some decent weights along the way. I think it just a case of searching for that perfect form and that takes lots and lots of sets and reps. I believe that deep squats with a narrow stance and upright position are the key to developing really balanced legs. And that's what I am after.

Front squat- 6 sets working up to 80. Kept these light and tried as best I could to get right down. Again, I think I am on the right track.

Leg extensions to finish- 6 sets of 12.

A reasonable workout. Lots to think about in terms of how I attack quads over the next few weeks. Might have to change my username to patient squat

[Dr Squat]

Post up ya nutrition Doctor 8)

It is 20x nanas fudge and two x latte ed

Here's a typical days eating:

Meal 1 5.30 am Protein shake with 40 grams of protein.

Meal 2 7.30 am 4-6 whole eggs and 1 cup of oats.

Meal 3 10.00 am Protein shake with 40 grams of protein, 1 cup of oats and a banana.

Meal 4 12.30 am 200 grams of chicken, 1 cup of rice and 1 cup of mixed veges.

Meal 5 3.00 pm Protein shake with 40 grams of protein, a can of creamed rice and a banana.

Meal 6 5.00 pm (pre workout) Protein shake with 40 grams of protein.

Meal 7 6.30 pm (post workout) Protein shake with 40 grams of protein and some simple carbs.

Meal 8 8.00 pm 200 grams of steak, 1 cup of rice and 1 cup of mixed veges.

Meal 9 9.30 pm Protein shake with 40 grams of protein.

If I wake during the night I will have a protein shake. This happens about 50% of the time.

I keep things pretty simple and follow a few rules that are basic:

- I try to eat every 2.5-3 hours

- I try to have protein and carbs with most meals

- I try to eat whole food where possible. I don't have a huge appetite so I find myself having lots of shakes. I am conscious of replacing some of these with whole food meals.

- I cheat all day Saturday. Fudge day at Starbucks.

The key is trying to be organised. If I miss a meal I try to get straight back on track. I still think that eating consistently is the hardest part! :nod:

[Dr Squat]

Tuesday 22 September 2009- Chest at Eastside

I have a bit of a man cold and had a bit of a headache all day. Was never going to stop me from training. However as soon as I started it kicked in and got progressively worse. Hung in there and did most of what I wanted to do. Then went to a school BOT meeting and my head pounded for the next 2 hours. The things we do!

All weights in kgs for the benefit of the Genetic Freek.

Incline DB press 30x10, 40x10 50x10x4

I have never done so many sets with the 50kg DBs so that was pleasing.

Dips BWx10x4

I will graduate to adding weight to these next week.

Flat BB Bench 60x10, 100x10, 120x10

Did these with a wider grip for a change. 120 felt good and had a great pump by this stage.

Flat Flys 30x10x3

Good stretch at the bottom.

Pounding head so layed down in a dark room.

Back tomorrow. Time to lift up the intensity and push the young fella along.

[genetic freek]

You're on the money Dr Squat regarding Daniil's question. Its all about leverages and technique, There is a tendancy for novice lifters to have a stronger deadlift initially and I attribute this to brute strength (ripping the bar off the floor) over squat technique - however once the technical aspect of the squat (as well as muscle mechanics) improves, then the two lifts balance out.

Most powerlifters lifters have a bigger squat than they do a deadlift. Another pattern that occassionally stands out is big badass deadlifters predominantly have a weaker bench because they have longer arms (longer bench stroke) and the same can be said about good bench pressers. They normally have a weak deadlift because of shorter arms and then there are the gifted ones that are just strong across the three disciplines - these lifters are special!

This is me to a tee! Deads are stronger than squats and bench is pathetic. I do have long arms

[Best Bench]

You're on the money Dr Squat regarding Daniil's question. Its all about leverages and technique, There is a tendancy for novice lifters to have a stronger deadlift initially and I attribute this to brute strength (ripping the bar off the floor) over squat technique - however once the technical aspect of the squat (as well as muscle mechanics) improves, then the two lifts balance out.

Most powerlifters lifters have a bigger squat than they do a deadlift. Another pattern that occassionally stands out is big badass deadlifters predominantly have a weaker bench because they have longer arms (longer bench stroke) and the same can be said about good bench pressers. They normally have a weak deadlift because of shorter arms and then there are the gifted ones that are just strong across the three disciplines - these lifters are special!

Dr Squat is one of those special lifters, good to have him back in the game and keeping Mike Zero honest. The Dr has tried to convince me that he has long arms, doesn't matter when you have a big arse barrel chest!

[Dr Squat]

You're on the money Dr Squat regarding Daniil's question. Its all about leverages and technique, There is a tendancy for novice lifters to have a stronger deadlift initially and I attribute this to brute strength (ripping the bar off the floor) over squat technique - however once the technical aspect of the squat (as well as muscle mechanics) improves, then the two lifts balance out.

Most powerlifters lifters have a bigger squat than they do a deadlift. Another pattern that occassionally stands out is big badass deadlifters predominantly have a weaker bench because they have longer arms (longer bench stroke) and the same can be said about good bench pressers. They normally have a weak deadlift because of shorter arms and then there are the gifted ones that are just strong across the three disciplines - these lifters are special!

This is me to a tee! Deads are stronger than squats and bench is pathetic. I do have long arms

Remember you are still a baby (a big baby) and you haven't developed a "bench physique" yet. It takes years for the bench to develop so be patient and keep hammering the chest, shoulders, arms and back. I recall Tonka writing about all of the years he spent training with basic bodybuilding movements and I would imagine other big benchers have a similar background.

[Dr Squat]

Wednesday 23 September 2009- Eastside

Front Pulldowns front with neutral grip 140x10 2x200x10 2x230x10 2x260x8

Seated cable row 95x10 105x10 115x8x2 1x125x8

Bent over barbell rows 60x10 100x10x2 120x10 100x10

Hammer strength chest supported rows 80x10 110x10 130x8

Wide grip pulldowns behind the neck 140x10 160x10x2 140x10

I felt a bit beaten up with my cold but things went quite well. Didn't push the pace too hard but we chatted about how we will pick this up next week. I certainly feel a better pump in my lats when we shorten the rest period between sets.

[nate225]

Can you please explain why people want to Squat and Deadlift same weight? I always thought you should be able to Deadlift about 25% more than Squat.

Good question. I don't think there is any definitive rule. We are all built differently and therefore have different advantages that allow us to perform at different levels.

In my experience I started out being able to deadlift a lot more than I could squat. Over time this reversed as my squat technique improved and as I learned to use the squat suit. If you look at NZ's best lifters over the past few years you will see a bit of a mixture. Derek Pomana had similar lifts, Kevin Judson squatted more, and Rueben Simanu definitely squats a lot more than he deadlifts. Steve Varga squats a bit more than he deadlifts. This is obviously referring to lifts with the aid of powerlifting supportive equipment. For me I used to get a lot out of the suit when squatting. I haven't used the deadlift suits a lot but I do know that they give considerable carry over to some lifters. I have heard of guys talk about 50 kgs!

When you take away the supportive equipment I think you would find that most lifters would be able to deadlift more than they squat. But again this is not a rule. I expect I am pretty much the same.

As I said, great question. Nate, Tonka, OB, Mike Zero and others maybe able to share their views.

My DL was much stronger intially for two reasons, firstly my build (was 70kg @5'9" reasonably long in limbs), and secondly DL requires less technical work (initially anyway) than squats. As I got heavier (up around 100) my DL and squat were very similiar. With a change to WSB training and wide squats (and probably new Titan suit) my squat pushed past my DL, which actually stalled and went backwards (Squat technique threw my motor paterns a bit, combined with very infrequent DL sessions and and extra 4" on my waist blowing my leaverages!). A lot of hard retraining (reps, reps, reps with lower weights) got my DL back on track and I'd say my raw DL is about 30kg behind my equipped squat. I'd say I get 30-40kg from a Titan squat suit, but nothing from any DL suit other than a Metal (added about 10kg). In fact using some suits in DL threw my set up out & I lost poundage!!! General rule of thumb for DL suits seems to be less than a third than a squat suit carry over).

[Dr Squat]

Day off today for me as we change as split. Admired Mike doing 220 for reps on stiff leg deadlifts. He will deadlift 330 kg raw in 2010! He may want more and he will probably get it. 19, freakish strong and no fear is a good recipe.

Changing our split from Monday. The only change is that we now do posterior chain on Monday and quads on Thursday. Straight swap.

Monday- Posterior chain (lower back, hamstrings, glutes, hips etc)

Tuesday- Chest

Wednesday- Back

Thursday- Quads

Friday- Shoulders

Saturday- Biceps and Triceps

Sunday- Rest

The posterior chain day is a big day. We will deadlift next week but we will hit lots of variety on this day over the next few months:

- box squats with safety squat bar or cambered bar. There is the options of bringing the bands and chains in as well

- good mornings with lots of variety. I really like the chain suspended gm's.

- reverse hypers

- glute ham raises

- pull throughs

Looking forward to hitting shoulders hard tomorrow. Really excited about close grip bench Saturday.

[Mike Zero]

He will deadlift 330 kg raw in 2010!

You mean 2009 :grin:

- box squats with safety squat bar or cambered bar. There is the options of bringing the bands and chains in as well

Good idea, bro.

Looking forward to hitting shoulders hard tomorrow. Really excited about close grip bench Saturday.

Yeah me too. Shoulders and arms are what I've been looking forward to this week. PBs in BTN press and close grip :pray:

[Dr Squat]

He will deadlift 330 kg raw in 2010!

You mean 2009 :grin:

I'm not going to argue with you bro!!! :shifty:

[Best Bench]

Don't forget to do your dive bomb push ups, need to watch at least 10 reps before bed.

[Dr Squat]

Don't forget to do your dive bomb push ups, need to watch at least 10 reps before bed.

Quality. I am just watching Pumping Iron.

"ok dad. Let me compete a full wep".

[Mike Zero]

Don't forget to do your dive bomb push ups, need to watch at least 10 reps before bed.

Naaah, 5 dive bomb push ups is all you need...

[Daniil]

Thanks Dr Squat, Tonka and Nate for well-educated responses, was a good read and now I understand things better :nod:

[Dr Squat]

Friday 25 September 2009- Shoulders

Smith machine front press 2x40x10 2x60x10 2x80x6 90x6 80x8

I do these to the front. Behind puts a bit of stress on my shoulder. Nice movement and pumped up good. Great volume on these

Seated DB lateral raise 2x15x10 2x20x8 2x22.5x6 2x20x8 2x15x10

Quick fire 10 sets. Side delts were on fire.

Machine shoulder press 2x10 2x15

Just concentrating on starting from the bottom and pushing up short of lockout. Keeping the tension on the whole time. Great pump.

Dumbbell front raise (palms facing in) 4x20x6 + 1x10x8.

Good workout. Volume was good and intensity was a step up.

Cheat day on food tomorrow. Training at 10 am so probably head to Maccas after that and have some high protein burgers that are apparently also high in fat? :pfft: Oh well it is a cheat day.

[Luigi]

Cheat day on food tomorrow. Training at 10 am so probably head to Maccas after that and have some high protein burgers that are apparently also high in fat? :pfft: Oh well it is a cheat day.

haha make the most of it !! i love my hunger busters :grin:

[Old Bull]

You're on the money Dr Squat regarding Daniil's question. Its all about leverages and technique, There is a tendancy for novice lifters to have a stronger deadlift initially and I attribute this to brute strength (ripping the bar off the floor) over squat technique - however once the technical aspect of the squat (as well as muscle mechanics) improves, then the two lifts balance out.

Most powerlifters lifters have a bigger squat than they do a deadlift. Another pattern that occassionally stands out is big badass deadlifters predominantly have a weaker bench because they have longer arms (longer bench stroke) and the same can be said about good bench pressers. They normally have a weak deadlift because of shorter arms and then there are the gifted ones that are just strong across the three disciplines - these lifters are special!

Totally agree T, there is usually a 40-50kg difference at the start between the Squat and Deadlift raw. 2-3 years later they are getting close when equipment comes in the squat passes, as lot do not get much benefit from DL suits, but a few get really good gains. Squatting takes years to perfect, that comes once you understand your own leverages, as we all have a tendancy to mimic other lifter's and styles.

My DL was much stronger intially for two reasons, firstly my build (was 70kg @5'9" reasonably long in limbs), and secondly DL requires less technical work (initially anyway) than squats. As I got heavier (up around 100) my DL and squat were very similiar. With a change to WSB training and wide squats (and probably new Titan suit) my squat pushed past my DL, which actually stalled and went backwards (Squat technique threw my motor paterns a bit, combined with very infrequent DL sessions and and extra 4" on my waist blowing my leaverages!). A lot of hard retraining (reps, reps, reps with lower weights) got my DL back on track and I'd say my raw DL is about 30kg behind my equipped squat. I'd say I get 30-40kg from a Titan squat suit, but nothing from any DL suit other than a Metal (added about 10kg). In fact using some suits in DL threw my set up out & I lost poundage!!! General rule of thumb for DL suits seems to be less than a third than a squat suit carry over).

My Deadlift has not gone backwards but it has stalled, and you raise very good points above. As my Squat technique evolved, wider stance, more efficient it has thrown my motor paterns a bit to. My squat was not helping my deadlift as it did before, now Wide Stance Squat / Conventional deadlift. So I am retraining my Deadlift and working on my technique just slightly. I will be doing a 5 day a week Deadlift only cycle to address this over christmas.

At moment I think I Deadlift better Raw than with a suit, and since I have been doing a lot without a belt that evens hinders me when I put it on sometimes????? Go Figure.

[startinfromscratch]

pity the above convo isnt in a thread, very very interesting discussion! aswell as the heavy ass weights..