Ah, yes, “rerunning”: Really I was just waffling on what my deload would look like, so I settled on the first several SS workouts for lack of creativity more than anything else—same volume, but much lower intensity than the last few weeks.
2 Likes
Deload
Tuesday - 09 January 2024
Workout: Conditioning, 1630-1705 (35 minutes)
Alpha Male - about 1130
(Modified) The Big Push WOD - 21-15-9-5, for time:
Assault bike calories
Thrusters - 65 lbs
1-pump burpees
Time: 22:29
Ugh. I went into that intending to do the full 21-18-15-12-9-6-3 with the scaled weight (65 lbs), but I was hurting pretty badly after 21 and wouldn’t have finished anywhere near quickly enough, so I called an audible… Still took me forever!
But I got it in.
Oh, and I’m sweating like I haven’t in awhile, so that’s a good sign.
10 Likes
Deload
Wednesday - 10 January 2024
Workout: Super Squats 3, 0450-0550 (60 minutes)
Indigo-3G - 0430
Alpha Male - 0430
Surge - 0500-0530
Warm-up
Begin: 0502; End: 0547; Duration: 45 minutes
BTN press - 65 lbs - 10, 10, 10
Bench press - 145 lbs - 12, 12, 12
BB row - 105 lbs - 15, 15
BB curl - 55 lbs - 10, 10
Breathing squat - 175 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 165 lbs - 15
DB pullover - 25 lbs - 20
Donkey calf raise - 45 lbs - 20, 20, 20
Ab mat crunch - 10 lbs - 12, 8, 5
I guess it’s saying something that the crunches might’ve been the hardest part of today’s workout. My abs are sore, in any case—good stuff!
16 Likes
Deload
Wednesday - 10 January 2024
Workout: Active recovery, 1715-1740 (25 minutes)
Assault bike - 15 minutes
Calories: 155 + some change
We’re going with “active recovery” again today, because even though the intensity is way down, it’s still been 3 Super Squats workouts in as many days, and 2 more planned over the next 2 days.
Realized, too, that the Assault bike computer interferes with my HR monitor—apparently it speaks Bluetooth and ANT+, while my HR monitor does not, and that’s enough to cause problems between the monitor’s strap and band. Whatever… I like the “calories” target better, anyway.
12 Likes
Deload
Thursday - 11 January 2024
Workout: Super Squats 4, 0450-0550 (60 minutes)
Indigo-3G - 0430
Alpha Male - 0430
Surge - 0500-0530
Warm-up
Begin: 0502; End: 0546; Duration: 45 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
That’s that.
17 Likes
Deload
Thursday - 11 January 2024
Workout: Conditioning, 1720-1750 (30 minutes)
Alpha Male - about 1130
I’m Too Tired to Think of a Name - AMRAP, for time:
15 Assault bike calories
15 push-ups
15 KB swings - 32 kg
Rounds: 5 + 6 push-ups (6 full rounds in roughly +1:07)
Really pushing that bike is hard, but I absolutely CAN push it without the risk of crashing, haha!
That’s a nice bit of work for 15 minutes. Setup for tomorrow, too, which will be the last lifting workout of this post-Super Squats deload—and I’m feeling good!
9 Likes
Deload
Friday - 12 January 2024
Workout: Active recovery, 1420-1440 (20 minutes)
Alpha Male - 0715, about 1445
Assault bike - 15 minutes
Calories: 174.+
Fasted.
Change of plans today, so I switched up this morning’s lifting with tomorrow’s “active recovery.” I knew the change was coming with enough time to stay fasted, which I probably wouldn’t have bothered with tomorrow—for whatever that’s worth.
Anyway, that’s it for today, so I’ll see you guys back here in the morning!
Edit: I just weighed myself because it some how mirrors the afternoon weigh-in last Friday after the last Super Squats workout (and because I’m out-of-town next Monday morning). Anyway, I came in at 210.9 lbs, which is down 1.5 lbs from last Monday, but still way up from last Friday…
Still not sure what to make of that: It’s now been a solid week of eating well and much less overall (even if I’m not down to my pre-Super Squats volume of food yet), but if we look at the delta between my lowest weight during Super Squats (199.8 lbs on Monday, 04 December at the start of Week 2) and today, we can say I’m up over 11 lbs as a result of 5 more weeks of Super Squats (or technically 6, if you count the 4 Super Squats repeat workouts I’ve done already this week).
Yeah, I’m rambling now, but I continue to be happy with the weight gain from Super Squats, however much that actually was.
That’ll probably be it on the scale for a while now—I already feel “lighter” and I’m definitely less distended, so it’s back to just monitoring the mirror and working toward the combination of big + lean that I’m happy with.
10 Likes
Deload
Saturday - 13 January 2024
Workout: Super Squats 5, 0650-0750 (60 minutes)
Indigo-3G - 0630
Alpha Male - N/A
Surge - 0700-0727
Warm-up
Begin: 0703; End: 0748; Duration: 45 minutes
BTN press - 75 lbs - 10, 10, 10
Bench press - 155 lbs - 12, 12, 12
BB row - 115 lbs - 15, 15
BB curl - 65 lbs - 10, 10
Breathing squat - 195 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 175 lbs - 15
DB pullover - 25 lbs - 20
Standing calf raise - 50 lbs - 20, 20, 20
Ab wheel - ramp (19) - 12, 8, 5
I’ll do some conditioning this afternoon, but this is pretty much the end of the deload. I’ll probably try to get something in before my flight tomorrow, too, but then it’s a guessing game as to how the rest of next week unfolds…
12 Likes
Deload
Saturday - 13 January 2024
Workout: Conditioning, 1555-1615 (20 minutes)
(Inspired by) The Climb WOD - for time:
9-15-21-15-9
Assault bike calories
Air squats
KB swings - 32 kg
Time: 11:49
Holy cow! That’s a nice bit of work in not even 12 minutes. I was sucking wind, to be sure, but on the whole, I’m feeling pretty good these days!
14 Likes
I’ve done a 21-18-15-12-9-6-3 of:
Assualt Bike Calories
KBS
Burpees
I feel like thrusters instead of KBS would be just brutal. The KBS were the “rest”. Lol. I might have to give your version a shot just to see if I can do it and not die…
2 Likes
Stealing this!
1 Like
Travel Deload (or Something)
Sunday - 14 January 2024
Workout: Conditioning, 1240-1300 (20 minutes)
Assault bike - 15 minutes
Calories: 192.+
Best calorie result I’ve had yet for a short 15-minute ride!
I’m on airplanes the rest of today, and it’ll be super-late when I finally arrive, but that was far more work than what I contemplated doing when I got up, which was exactly nothing.
10 Likes
@QuadQueen - Your feeling is exactly right, haha!
@aholding88 - Definitely, mate—it’s a great way to get some work in when you’re short on time.
2 Likes
Been uncharacteristically quiet, everything ok?
3 Likes
Hope all is well sir.
2 Likes
See you liking the posts above so that’s proof of life!!!
Hope all is well with you and the family
4 Likes
@aholding88, @shaneinga, @hustlinghat93 - Thanks for checking in, fellas! All good here, just a bit of an unplanned break.
7 Likes
Easy Strength for Fat Loss
Sunday - 28 January 2024
Workout: Easy conditioning, 0535-0635 (60 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted.
10 Likes
Welcome back.
1 Like
Welcome back!!!
1 Like