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A doctor's routine

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dr_hazbunIcon...12-04-2008 @ 14:58 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Thanks Rob. Benching does feel good these days.

Saturday morning training for a Big Dhawg:

squats....60, 82.5, 95, 107.5x 5's highbars without belt....then with belt for....130x3 lowbar...added wraps for...135x4 x 3 sets....

benches...60, 82.5, 95x 5's ...110x3 x 2 sets...

deads...102.5, 112.5x 5's without belt....then with belt for...130x5...155x4..160 and 170x 3's....180 and 185x 1's...

I'm surprised I made it in this morning. 7 pint bender and family sized pizza on way home last night..Not great evening nutrition!

BW post workout: 90.4kg
dr_hazbunIcon...14-04-2008 @ 13:09 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Monday 14 April 2008

Benches..60x5...82.5x5x2sets....95x5...112.5x2x3sets...117.5x3x3sets

BOR...60..70...75....80x10's
rear delt..15x3sets
Bicep curl..40x8x3sets

Feeling good with this high volume benching at the mo. Flat bench is basically the only pressing movement I'm doing at the moment and I've dropped all dumbbell work/incline work etc. I bench 4x per week, squat and deadlift 2x per week and that's it. The little bit of stuff I do after benching on bench only days is basically there to keep the shoulder capsule healthy. It seems to be working for now, so I'll keep at it.
NeilIcon...14-04-2008 @ 17:17 
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For Kettle, For Country!
Member 81, 1706 posts
SQ 182.5, BP 120, DL 227.5
530.0 kgs @ 90kgs UnEq
Post Edited: 14.04.2008 @ 17:17 PM by Neil
BOR = BB overhand rows?

EDIT: Oh and nice benching! Happy
dr_hazbunIcon...14-04-2008 @ 17:31 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Thanks Neil! So, you living in France?!

BOR = bent over row
NeilIcon...14-04-2008 @ 18:02 
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For Kettle, For Country!
Member 81, 1706 posts
SQ 182.5, BP 120, DL 227.5
530.0 kgs @ 90kgs UnEq
dr_hazbun said:
Thanks Neil! So, you living in France?!

Yep been living here for about 3.5 years now, but I'm English and you could crack rocks with my accent!
dr_hazbunIcon...15-04-2008 @ 17:48 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Tuesday 15 April 2008

squats...60x5....82.5x4...95 and 107.5x 3's highbars without belt...then with belt for...130x3 lowbar without wraps...added wraps for...140x3....145x2x2.....downsets of 102.5x5 and 102.5x6 highbars with belt...

benches...60, 82.5....x 5's...95x4...105x2....107.5 and 110x 2's....

deads...105x5....115x4 without belt...then with belt for...130x3....145x2...152.5x2...
IainKendrickIcon...15-04-2008 @ 17:56 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Nice training Sam. The squats in the last vid looked very smart.
dr_hazbunIcon...15-04-2008 @ 21:07 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
IainKendrick said:
Nice training Sam. The squats in the last vid looked very smart.



Thanks mate. Squat form feels really good; only thing is that I should be making 180x4 look as easy as that 140x4 Unhappy Oh well!
nicoIcon...17-04-2008 @ 12:58 
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just smoked Ed and Neil - EAT MY GOAL
Member 120, 1576 posts
hi doc, what's the thinking behind your training split? It seems to be working well for you.
dr_hazbunIcon...17-04-2008 @ 13:17 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
nico said:
hi doc, what's the thinking behind your training split? It seems to be working well for you.


It's a high volume routine based on just the 3 lifts.

Mon:
High volume/heavy benching - loads of triples/doubles/maybe a single but the single won't get worked up to in classical competition fashion; instead it is done after a few sets of heavy triples. The emphasis is on volume.

Tues:
High volume/heavy squats - emphasis on volume with sets of triples or doubles.
Light/low volume benching
Light/low volume deads

Thurs:
High volume/heavy benching

Sat:
High volume but lighter squats
light/low volume benching
Heavy deads


The volume is high but I don't feel overworked and knackered all the time cause the key is getting the volume just right. Plus, the only assistance I do is a few sets of light rows and delt work on the bench only days.

Tuesdays and Saturdays are the longer workouts and you must squat/bench/dead in that order, just like a meet ensuring that you're never pulling with a fresh lower back, thus approximating meet lifting.

It's working for now. I may drop to 3x per week in a month or so but keep the template much the same. Everything has to fit round my job of course.
dr_hazbunIcon...17-04-2008 @ 20:45 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
benches..60, 82.5, 97.5x 5's....115x3...117.5x3 x 2 sets....125x1...97.5x5 x 2 sets...

The 125 was solid, even after the heavy triples.
dr_hazbunIcon...19-04-2008 @ 14:58 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
19 April 2008

for my steel chewing pleasure today...

squats....60, 82.5, 95, 107.5x 5's highbars without belt...then with belt for...130x3 lowbar without wraps...added wraps for...135x5x 3 sets...

benches...60, 82.5, 97.5x 5's....105x2x 2 sets...

deads...105, 117.5x 5's without belt...then with belt for....130x5...155x4...160 and 162.5x4's....145x6...
dr_hazbunIcon...21-04-2008 @ 20:44 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Post Edited: 21.04.2008 @ 20:48 PM by dr_hazbun
benches...60, x5....82.5x5 x 2 sets....97.5x5....then...112.5x4 x 2 sets....115x3.....then 2 board, 120x4 and 125x4....125x2


BW post wo: 14 stone 3



NeilIcon...22-04-2008 @ 11:59 
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For Kettle, For Country!
Member 81, 1706 posts
SQ 182.5, BP 120, DL 227.5
530.0 kgs @ 90kgs UnEq
You're a benching machine, 4 times per week! Jesus. Looks like it's working for you though!
JCIcon...22-04-2008 @ 12:20 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
training looks spot on doc

I reckon 7 pints & a huge pizza is fanbtastic pre lifting nutrition Happy

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