Super Squats
Saturday - 23 December 2023
Workout: Easy conditioning, 1010-1110 (60 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Late but still fasted. Friends here this afternoon, but there’ll be a quick bike ride later.
You are doing an awesome job of training hard consistently. What are your current training goals? Why did you choose to do the Super Squats Program?
@OldSchoolSwole - Hey, thanks man! I appreciate that. Current goal: To survive Super Squats, which I chose because it was a very different kind of challenge after almost 30 near-continuous cycles of 5/3/1.
I’m short on time at the moment, happy to elaborate more, if you’re interested… Regardless, thanks for popping in to comment!
Super Squats
Saturday - 23 December 2023
Workout: Active recovery, 1950-2015 (25 minutes)
Bike@120-140 bpm - 15 minutes
Done for today, setup for tomorrow.
Yes, that’s right: Tomorrow. I’m shifting things forward by a day because attempting 275x20 on Christmas morning does NOT sound joyful, and I’d really prefer to be able to stand upright for our family festivities on Monday.
Super Squats
Sunday - 24 December 2023
Workout: 13 of 18, 0620-0745 (85 minutes)
Indigo-3G - 0600
Alpha Male - 0600
Surge - 0630-0718
Warm-up
Begin: 0635; End: 0741; Duration: 66 minutes
BTN press - 100 lbs - 10, 10, 10
Bench press - 175 lbs - 12, 12, 12
BB row - 150 lbs - 15, 12 + 3
BB curl - 80 lbs - 10, 9 + 1
Breathing squat - 275 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 215 lbs - 15
DB pullover - 25 lbs - 20
Seated calf raise - 160 lbs - 20, 20, 20
HLR - 12, 8, 5
Those squats are getting ugly, friends!
Edit: That “Alpha Male” entry isn’t a cut-and-paste error: I forgot what day it was and took two capsules, even though Saturday/Sunday are the two “off” days on the 5/2 cycle.
Nah, they’re getting beautiful!
Think 315 on your back, let’s go Sven!!!
@tlgains - Hah! Thanks for that. I’ll say the effort is beautiful, but I’m pretty sure many of those reps were more good morning than squat.
You just had to go and say it, didn’t you!?!
One step at a time, my friend: 285x20 is next on my hit list, but before that, I’ve got to consume all this Christmas food!
Super Squats
Sunday - 24 December 2023
Workout: Active recovery, 1805-1830 (25 minutes)
Bike@120-140 bpm - 15 minutes
Holy cow! My legs are toast, to say nothing of my lower back. Bring on the Christmas feast!
Super Squats
Monday - 25 December 2023
Workout: Easy conditioning, 0450-0545 (55 minutes)
Alpha Male - about 0410
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted. But not for long…
Merry Christmas, everyone!
Merry Christmas my man, and thanks for being that encouraging force.
Thanks, @Cyrrex! Merry Christmas to you as well.
Super Squats
Monday - 25 December 2023
Workout: Active recovery, 1615-1640 (25 minutes)
Alpha Male - about 1130
Bike@120-140 bpm - 15 minutes
Legs and back are feeling better today, but I’m looking forward to the “no training Sunday” that tomorrow will be as a result of the Sunday/Monday/Tuesday shift-and-swap.
We all know my wife is awesome, but she went and got me one of these for Christmas:
And just in time, too: Assuming I survive Super Squats, I’m going to owe myself a TON of conditioning work to uncover whatever muscle I will have managed to build!
(Or maybe I’m supposed to take a hint…)
Anyway, I hope everyone is enjoying the holiday. Merry Christmas one and all!
Squats still looking excellent sir. Happy Christmas to you and the family.
Thanks, man-from-the-future. Hope your holiday was excellent!
Merry Christmas!
BTW, that is a kick ass gift! That thing will give you all you want.
I love (and also hate) my assault bike. Cool gift!
fixed that for you. Those things are the devil
@shaneinga - Merry Christmas, mi amigo! Hope yours was a good one. I’m pretty pumped about the bike: I’m not sure what it is I want right now, but it’s good to know the bike will deliver!
@antiquity - I’m most excited to try some CrossFit- and WALRUS-style workouts with it at some point. My old road bike + training wheel combo was fine for bike-focused stuff, but with the special shoes and clips, getting on and off quickly to incorporate other movements was just never really an option.
@simo74 - I read that to my wife—she just laughed and said: “Those things ARE the devil!”
Super Squats
Tuesday - 26 December 2023
Workout: No training
Alpha Male - about 0600, about 1300
Today was “no training Sunday.” But I did hit the hot tub twice, so that was cool.
Wednesday - 27 December 2023
Workout: 14 of 18, 0620-0750 (90 minutes)
Indigo-3G - 0600
Alpha Male - 0530
Surge - 0630-0716
Warm-up
Begin: 0633; End: 0744; Duration: 71 minutes
BTN press - 105 lbs - 10, 10, 8 + 2
Bench press - 185 lbs - 12, 12, 12
BB row - 150 lbs - 15, 12 + 3
BB curl - 80 lbs - 10, 10
Breathing squat - 285 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 220 lbs - 15
DB pullover - 25 lbs - 20
Standing calf raise - 60 lbs - 20, 20, 13 + 7
Ab wheel - ramp (19) - 12, 8, 5
How is this even possible?
