Bigger Stronger Smarter

[Dr Squat]

With a new positive frame of mind I thought I would start a new log. I have started documenting my training on my blog but there seems to be a few good people on here who might enjoy what I have to offer. I know that there are lots of good people on here who I enjoy reading and I have learned a lot from these people..

I am injured at the moment. Ripped my pec while benching 220 raw on the coast. Not too serious and hopefully I will be back training soon as.

Bodyweight is currently a little under 110 kg. Estimated best raw gym lifts are squat 320kg, bench 215 kg (not quite 220), deadlift 320kg. I want to get to 120-125 kg and hit some big numbers.

Here's my blog if you are interested in catching up with my goings on.

http://biggerstrongersmarter.wordpress.com/

Here is a recent GC box squat I did raw. I have since hit 320 kg plus the chains.

Some other lifts of note are 180 kg for 5 reps on incline bench press and 190 for 5 reps on close grip bench press.

[Luigi]

1st

should be a good read 8)

i notice you do a lot of GC squats what is the reasoning behind this rather than doing bb squats ? also how well do you think strength transfers from GC to bb

[Phedder]

You follow this

squat 320kg, bench 215 kg deadlift 320kg.

With this :pfft:

I want to get to 120-125 kg and hit some big numbers.

Fantastic mind set, look forward to following this journal.

[Dr Squat]

i notice you do a lot of GC squats what is the reasoning behind this rather than doing bb squats ? also how well do you think strength transfers from GC to bb

Check out a post I did on the box squat. I do box squats as part of posterior chain training (lower back, hams, glutes). I do a separate quad day also.

http://biggerstrongersmarter.wordpress.com/2010/11/07/the-box-squat/

Box squats with a wide stance have little in common with barbell squats. Ilike variety and use lots of bars and different exercises. It difficult to say what the carryover is for box squats to BB squats.

[Dr Squat]

Check out a post I did on the box squat. I do box squats as part of posterior chain training (lower back, hams, glutes). I do a separate quad day also.

http://biggerstrongersmarter.wordpress.com/2010/11/07/the-box-squat/

Box squats with a wide stance have little in common with barbell squats. Ilike variety and use lots of bars and different exercises. It difficult to say what the carryover is for box squats to BB squats.

[drizzt]

Awesome, this is a journal I'm looking forward to following :nod:

[Dr Squat]

i notice you do a lot of GC squats what is the reasoning behind this rather than doing bb squats ? also how well do you think strength transfers from GC to bb

Luigi, this article might help explain my approach. Powerbuilding is not my term obviously, but I have adopted it.

I am a believer in deep high bar squats for quads also. Powerlifting squats don't hit the quads. Most powerlifters have rubbish quads. It's a matter of balancing the two methods IMO.

http://biggerstrongersmarter.wordpress.com/2010/11/14/powerbuilding-101/

[bar-belle]

Hey Dr Squat... I too am looking forward to following your journal and progress. Checked out your blog...like your style :grin: . Ripped pec doesn't sound like fun. What sort of down time are you looking at?

[Dr Squat]

Hey Dr Squat... I too am looking forward to following your journal and progress. Checked out your blog...like your style :grin: . Ripped pec doesn't sound like fun. What sort of down time are you looking at?

Hey BB. Not too sure. I am supposed to have an MRI scan but I cannot fit in the scanner. :oops:

Seems to be responding well to ice and stretching so I am hopeful it won't be too long. :pray:

[tomsammce]

Hey BB. Not too sure. I am supposed to have an MRI scan but I cannot fit in the scanner.

LOL!

[Dr Squat]

Hey BB. Not too sure. I am supposed to have an MRI scan but I cannot fit in the scanner.

LOL!

Too fat cuz! :oops:

[bar-belle]

Been following your blog Doc...heal up fast bro!

[steak]

Been follow ing yor blog Doc...inspiring bro. heal up fast!

[nate225]

No good on the pec bro,

Contrast stuff (Ice/heat) & lots of slow eccentric work would be my plan here. 12 weeks max & you'll be back above where you left off (or so my quad tendon & suppinator / bicep tendon experiences tell me).

Heal fast, heal strong & squat bigger in the meantime!

Nate

[soundsgood]

As much as I resent the fact that this 'bodybuilding' forum seems to now be dominated by powerlifters and powerbuilders this is one journal I am very interested in following! Dr squat you are a machine and we can all learn a thing or two from your training. It's great to see you are interested in making physique gains to go with strength gains. A physique as strong as yours would look amazing stripped down and on stage :poked:

Question. How many people are currently totaling more than 900 raw in the NZ IPF? You'd have to be one of the strongest raw lifters in the country regardless of weight right now yeah?

[nate225]

Question. How many people are currently totaling more than 900 raw in the NZ IPF? You'd have to be one of the strongest raw lifters in the country regardless of weight right now yeah?

Answer. None is the answer SG.

It is my understanding that there are less than 5 lifters in NZL that have gone over 900 regardless of equipment.

And yes to the second bit....... apart from Fry that is.... :grin:

[startinfromscratch]

good to meet you the other day bro. ive been following your blog too.

will you be detailing all your training etc here, or just highlights?

[bar-belle]

Hey BB. Not too sure. I am supposed to have an MRI scan but I cannot fit in the scanner. :oops:

Seems to be responding well to ice and stretching so I am hopeful it won't be too long. :pray:

Yeah what Nate said about the contrast showering Steak swears by it and I've used it for tendonitis in the past. But all the same hope it heals soon :nod:

[Dr Squat]

good to meet you the other day bro. ive been following your blog too.

will you be detailing all your training etc here, or just highlights?

I will document all of my training here bro. But I will post my random thoughts on my blog for those who have the time to venture there.

Good to meet you too bro. Hoping to see more of you in ChCh soon.

[Dr Squat]

Tuesday 15 November- Chest rehab

All a bit humbling this rehab business. Very light chest tonight with lots of stretching and band work throughout. The popular medical opinion is that I should be resting. I prefer active rest. I didn’t go to the point of pain but I did enough to feel my chest.

My workout log will be less than inspiring for a while. But it has only been 8 days since my injury.

Incline BB press- bar x 20 x 5 sets, 40 x 15 x 3 sets, 60 x 10 x 2 sets, 80 x 10, 60 x 10

Flat DB press- 20 x 10x5

Tricep pushdowns (light)- 15 reps x 10 sets

Overhead rope extensions (light) 15 reps x 5 sets.

The goal tonight was to get the blood flowing. I feel as though things are improving. The morning will tell if this is a good strategy or whether I should still be resting. The weights are very light and I feel better. The bruising is still wicked.

I am hopeful that I can do a reasonable back workout tomorrow. Again, I will listen to my body and remember that the goal is active rest..

[Tonka]

Yo Doc, sorry to hear about the injury. I was kept in the dark about that one but will call you later on in the week. Heal up bro and rehab safely, it is a humbling road coming back from any injury but you have the drive and determination to come back bigger and better!

Just saw the GC squat, awesome bro but I think the snekaers will have to go bro and You need to get into some lifting shoes. Huge compression in the heals with the sneaker and can cause major unstability once the chain or bands are taken away.

Knuckle down and smash it bro, excellent work coming out of ESB! :clap:

[Dr Squat]

Just saw the GC squat, awesome bro but I think the snekaers will have to go bro and You need to get into some lifting shoes. Huge compression in the heals with the sneaker and can cause major unstability once the chain or bands are taken away. Knuckle down and smash it bro, excellent work coming out of ESB! :clap:

Thanks bro. Chat to you soon. Yes the shoes. Thing is I left my boots at home that day. :oops:

[Dr Squat]

WEDNESDAY 17 NOVEMBER- UPPER BACK

A light and cautious train by myself. The objective was to train pain free and get some blood into my lats. I did not record the weights. The intensity and weights were about 75%.

Neutral grip lat pulldown- 2×10, 2×8, 2×10

Cable rows- 4×10

T bar rows- 3×10

Behind neck lat pulldowns- 3×10

Cable curls- 5×10

Hammer curls- 5×10

Nice efficient workout and a good pump. I felt very little pain in my chest. It is still tender and bruised but progressing nicely.

On Thursday I will train some shoulders. Again, it’s more about active rest. Not wanting to aggravate the problem but mindful of doing something and working around the area.

My bodyweight has stabilised at around 110 kg after dropping after my week off. I will plot the next 4 weeks shortly and hope to add 3-4 kg prior to Christmas. Great to be training again after what happened. When i felt the wrenching in my chest 11 days ago, I was pretty sure it would be a long time! Still, I need to be smart and not risk going backwards.

[Dr Squat]

I have had some questions from people who can't manage to train 6 days a week but who still want to do some powerbuilding. I have started putting together some of my thoughts on how a 4 day a week program would work. I think this is a great option. Let me know what your thoughts are.

http://biggerstrongersmarter.wordpress.com/2010/11/16/program-design-powerbuilding-training-4-days-a-week/

[Phedder]

For the ME posterior chain day would you alternate squats one week and deadlifts the next? Incorporating say romanian deadlifts on squat week and a squat variant on deadlift week?