Super Squats
Sunday - 03 December 2023
Workout: Active recovery, 1135-1215 (40 minutes)
Bike@120-140 bpm - 30 minutes
Fasted.
That’s probably it for today, but I’ll be back at it in the morning!
9 Likes
Super Squats
Monday - 04 December 2023
Workout: 4 of 18, 0450-0555 (65 minutes)
Indigo-3G - 0430
Alpha Male - 0430
Surge - 0500-0541
Warm-up
Begin: 0504; End: 0551; Duration: 47 minutes
BTN press - 70 lbs - 10, 10, 10
Bench press - 150 lbs - 12, 12, 12
BB row - 110 lbs - 15, 15
BB curl - 60 lbs - 10, 10
Breathing squat - 185 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 170 lbs - 15
DB pullover - 25 lbs - 20
Seated calf raise - 145 lbs - 20, 20, 20
HLR - 12, 8, 5
Not too bad for a Monday morning.
22 Likes
I don’t think the world is ready for a SvenG on super squats. This is going to be awesome to see!
1 Like
Squats still looking easy, which is exactly what you want at this stage. nice work
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Big change after Thirty 351 cycles sir. Still here lurking!
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@boilerman - Man, you aren’t kidding: I don’t think anybody wants to see my fat a$$ attempt 18 breathing-squat workouts, haha! Seriously, though, thanks for dropping in—it’s always nice to have your support.
@simo74 - Thanks, amigo! I’m glad they LOOK easy, at least. Steady as she goes!
@raven78 - And it’s nice to have you lurking, mate! Technically I never did finish that 30th cycle… Maybe I’ll have more to say on that once I survive this Super Squats craziness I talked myself into!
3 Likes
Super Squats
Monday - 04 December 2023
Workout: Active recovery, 1740-1805 (25 minutes)
Alpha Male - about 1130
Bike@120-140 bpm - 15 minutes
Done and done. Let’s eat!
10 Likes
How heavy do these get from start to finish? Seems like the kind of thing I should try at some point if I ever start squatting again.
1 Like
@Cyrrex - Super Squats calls for +10 lbs per workout on the squats, so… I’m not going there right now, so let’s just say, “Pretty heavy.”
Super Squats
Tuesday - 05 December 2023
Workout: Easy conditioning, 0445-0540 (55 minutes)
Alpha Male - 0420
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted.
7 Likes
For how long…until you eventually die or until you end up broken and worthless like @simo74 ?
3 Likes
@Cyrrex - Yes—both and!
The typical Super Squats run is 18 workouts over 6 weeks, but there are variations. I’m tackling the typical version.
1 Like
So just to make sure we are on the same page, that would mean adding 180 pounds over that six weeks…
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@Cyrrex - 170, but yeah: That’s the Rx.
Oh, and the program says you start with your 10RM.
(I’m not joking, BTW. You should read the book!)
1 Like
You following the diet?
1 Like
Okay, I can see you would have to eat like a monster for that.
1 Like
This is no joke, I have been broken ever since. LOL
1 Like
@alex_uk - If by “following the diet” you mean GOMAD, then no, I am not. If by “following the diet” you mean eating like a monster, then yes! Yes, I am.
@Cyrrex - Yes; see above.
@simo74 - Uh-oh: I STARTED Super Squats because I was feeling broken and worthless… This news does not bode well for future-me, haha!
1 Like
Super Squats
Tuesday - 05 December 2023
Workout: Active recovery, 1630-1655 (25 minutes)
Alpha Male - about 1130
Bike@120-140 bpm - 15 minutes
Done for today, setup for tomorrow.
6 Likes
you will be fine, my issues are not really SS related more just old man shit
1 Like