Super Squats
Monday - 18 December 2023
Workout: Active recovery, 1740-1805 (25 minutes)
Alpha Male - about 1615
Bike@120-140 bpm - 15 minutes
Done.
11 Likes
Super Squats
Tuesday - 19 December 2023
Workout: Easy conditioning, 0445-0540 (55 minutes)
Alpha Male - 0430
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted.
13 Likes
Super Squats
Tuesday - 19 December 2023
Workout: Active recovery, 1650-1715 (25 minutes)
Alpha Male - about 1125
Bike@120-140 bpm - 15 minutes
That’s it.
9 Likes
Wednesday - 20 December 2023
Workout: 11 of 18, 0450-0615 (85 minutes)
Indigo-3G - 0430
Alpha Male - 0430
Surge - 0500-0549
Warm-up
Begin: 0503; End: 0608; Duration: 65 minutes
BTN press - 100 lbs - 10, 10, 9 + 1
Bench press - 175 lbs - 12, 12, 12
BB row - 145 lbs - 15, 15
BB curl - 80 lbs - 10, 9 + 1
Breathing squat - 255 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 205 lbs - 15
DB pullover - 25 lbs - 20
Standing calf raise - 55 lbs - 20, 20, 20
Ab wheel - ramp (19) - 12, 8, 5
What in the actual f@$k?
17 Likes
Is this disbelief that you’re still smashing the 20 rep squats? I’m assuming no belt because it would impede breathing?
1 Like
@alex_uk - Hah! That’s me questioning the meaning of life.
I don’t generally lift with a belt. I’ve got one, and I used it for awhile when deadlifting after I tweaked my lower back something awful way back when, but here you’re absolutely right: It would do nothing but impede my ability to breathe deeply. I’m already struggling to keep my breathing deep and controlled, and I can’t even imagine attempting to get enough oxygen with a belt on!
4 Likes
Great job man. Those squats are some ass kickers.
2 Likes
because thats what it says in the book. I didn’t use one when I ran it either.
2 Likes
squats still looking easy, (I know they are not). Well done
1 Like
@shaneinga - Thanks, man! But don’t underestimate the rest of it: My upper body is so pumped by the time I finish up those BB curls, I’m honestly not sure how it is that I don’t just explode!
@simo74 - Right you are! I’m trying to stick as closely to the way it’s written as I can (GOMAD notwithstanding), so even if I did use a belt normally, I wouldn’t here. But I really can’t imagine breathing with a belt on…
And thanks for this:
That means A LOT coming from you!
4 Likes
Super Squats
Wednesday - 20 December 2023
Workout: Active recovery, 1620-1645 (25 minutes)
Alpha Male - about 1130
Bike@120-140 bpm - 15 minutes
Done.
I was absolutely questioning my existence this morning—and I still am, to be honest—but I’ve managed a few observations in the hours since:
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I’ve had squat flu after every workout since sometime late in Week 2, I think, but I usually shake it after breakfast and definitely by the time lunch rolls around. But it’s almost 12 hours later now, and I’m STILL feeling feverish from this morning’s work.
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I don’t know about you, but BTN press destroys my traps (in a good way). I should’ve been doing those during 5/3/1 BaBY! Anyway, I managed one more rep in the 3rd set of those today, so that’s progress. Still haven’t hit 3x10 at 100 lbs, though, so the weight stays the same next time.
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I finally got 3x12 at 175 lbs on bench, after 2 previous attempts (both with 11 + 1 in the last set). The last set felt particularly strong today, and there might’ve been one more good rep in the tank this morning if you put a gun to my head. (Thank you for not putting a gun to my head.) Moving to 180 lbs next time.
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BB rows are still pretty clean, but my whole backside is toast once they’re done. I’ve been trying very hard to channel my inner @Spock81—her rows are always so clean and controlled—and so far, so good.
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Those BB curls are just getting silly: I can’t seem to find a 10th rep in the 3rd set, not even an ugly one! Oh well—luckily they’re just curls. (But don’t tell @TrainForPain I said that.)
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Squats are some real ass kickers, as @shaneinga points out, but the SLDLs are money-makers: If there’s anything left after squats, you can be sure it’s gone once those 15 reps are finished.
Okay, that’s more than enough self-reflection for a while… Frankly I’m surprised I had that much to say—really I just need to keep pushing forward without looking back!
13 Likes
Super Squats
Thursday - 21 December 2023
Workout: Easy conditioning, 0520-0615 (55 minutes)
Alpha Male - 0445
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted.
Edit: I confess that, despite my insistence that the upper body work is brutal, I woke up thinking about tomorrow’s squats today—ugh!
13 Likes
Super Squats
Thursday - 21 December 2023
Workout: Active recovery, 1625-1655 (30 minutes)
Alpha Male - about 1130
Bike@120-140 bpm - 15 minutes
Done for today, back at it in the morning.
9 Likes
Super Squats
Friday - 22 December 2023
Workout: 12 of 18, 1035-1155 (80 minutes)
Indigo-3G - 1015
Alpha Male - 0800
Surge - 1045-1125
Warm-up
Begin: 1048; End: 1150; Duration: 62 minutes
BTN press - 100 lbs - 10, 10, 9 + 1
Bench press - 180 lbs - 12, 12, 11 + 1
BB row - 150 lbs - 15, 12 + 3
BB curl - 80 lbs - 10, 9 + 1
Breathing squat - 265 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 210 lbs - 15
DB pullover - 25 lbs - 20
Donkey calf raise - 55 lbs - 20, 20, 20
Ab mat crunch - 10 lbs - 12, 8, 5
I’ve got nothing to say… Just… Nothing.
16 Likes
I do! Awesome effort still absolutely burying those squats, and I’m disappointed to see you don’t just collapse on the floor in a heap immediately afterwards, good news that means you got more!
How much longer on program?
1 Like
@alex_uk - Thanks for taking the time to say so, my friend. I appreciate it!
6 more workouts over the next two weeks.
1 Like
Super Squats
Friday - 22 December 2023
Workout: Active recovery, 1555-1625 (30 minutes)
Alpha Male - about 1500
Bike@120-140 bpm - 15 minutes
Done—and I mean D-O-N-E—for today.
10 Likes
Christmas came early this year!
I stopped drinking my calories years ago, but this Super Squats business is a different animal: I’m so freakin’ distended from all the food—I mean, I know I’ve not had a tight waist since college, but you can totally see how ridiculous it’s gotten in every one of those squat videos—and sometimes I just can’t put down any more whole food, even when I need to, and I’ve still got two more weeks of this, so…
Metabolic Drive to the rescue!
10 Likes
That’s absolutely savage squatting.
1 Like
@barley1 - Thanks for saying so, brother! I appreciate that. And “savage” is a great word for it: My mind and my body definitely feel like they’re being attacked by a pack of hungry (dire?) wolves!
2 Likes