Congrats on your exam dude! Happy see your way forward. To clarify: Velocity Diet 4.0 already allowed for one healthy solid meal per day. My permutation afforded me days where I had 2 solid meals: 1 a HSM, and 1 basically a pure protein whole food meal, so I could have lunch with my wife.
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Thanks and yes @Stormblessed it was FAR. I heard the same sentiment many times, but I definitely put the hours in and I also have a lot of experience at this stage in my career. I’m sure if I was doing this as a fresh faced new grad I would have struggled more like many do.
@T3hPwnisher thanks too. And yeah, roger that on the 1 HSM a day. Still have the Maximum Definition Diet on my radar, but I have a pantry/fridge full of protein supplements I wanted to use up so giving this a whirl first.
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12/24/25
Bench - 45x10, 89x5, 111x3, 133x2, 159x1, 135x13
Chins (various grips) - 40 reps throughout workout
Dips (17lb chain around neck) - 5x5
Ab Wheel - 5x5
28:18
12/25/25
Squat - 45x10, 111x5, 162x5, 188x5, 212x2/2/2/2/2/2/2/2
Standing DB Press - 29s x 4 sets
DB Waiters Walks (march in place) - 4 sets directly after above
Neutral Grip Landmine Rows - 100 x 4 sets
31:24
I used to turn my nose up at the loaded carry in place… but that lit me up. Same thing happened a few months back when I tried the Zercher march in place.
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I’ve been getting the itch to signup for some kind of competition again. I can tell when I don’t have anything on the horizon I start to mess around too much and I start thinking lean, eating lean, chasing the pump and avoiding the really hard stuff. Having some kind of event helps me avoid that pitfall. Or maybe I should just lean into it and do whatever I want? I’m not really sure…
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Hey Brandon, just checking in, all good with you? Unusually quiet spell for you.
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Thanks for checking up on me Alex. Still out here living and lifting, just making a bit of an effort in the new year to cut back on screen time so haven’t been on the forum as much. I’m actually finishing up the 3rd week of a run of Super Squats today, so be on the lookout for my writeup on that experience in a few weeks. Been eating like a champion, grilled some elk sausage this morning and have some beef roasts on the smoker as we speak. Life is good. Gonna try to catch up on some of your guy’s logs soon.
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I am looking forward to that!
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What a fantastic update, glad you’re still doing well and really looking forward to hearing how you get on with super squats!
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Copying over everything from my Google doc for anyone interested in reading. I just finished the 4th week of Super Squats last night. It hasn’t been a perfectly linear effort (and I don’t think it’s supposed to be), but you can see me chip away at the weights each session. My squats have gone from 208x17 with the straight bar during my 531 run last fall, to 209x20 with the cambered bar, so that’s unequivocal progress. I’m not quite at PR territory, but I’ll be kicking its door down next week. And the best part for me is (outside of 1 night out at a Mexican restaurant) I haven’t had to eat like an asshole during this process. Just a lot of good real home cooked food.
12/28/25 – Super Squats Workout 1
A1) Axle Bench: 47x10, 91x5, 113x3, 135x12/12/12
A2) Landmine V-Handle Row: 45x10, 89x5, 122x10/10
- The benches were tough and I’m going to have to make a very small jump next time. The rows were pretty easy and I should be able to take a decent jump.
B1) Seated DB Press: 31x10/10/10
B2) Drag Curl: 57x15/15
- These were both quite doable although I did get a pretty good pump on the 2nd set of curls.
C) Cambered Bar Squats: 55x10, 99x5, 143x20 (breathing style)
- Starting the progression pretty light. Hardest part was figuring out the breathing, I was almost getting a headache mid set. And counting that high is hard. Upper back definitely felt the bar being there that long.
D) DB Pullovers: 11x20
- Very easy although I don’t have another plate between 11 and 22, may need to use my adjustable DB.
E) SLDL: 133x15
- Good hammy pump here, going all the way to the floor and getting a big ROM. Gonna try to keep these close to the squats in terms of weight for as long as possible.
42:35
12/29/25 – Active Recovery
A1) 3 chins; 10 pushups; 10 BW squats (odd minutes)
A2) 5 inverted rows; 6 dips; 3 kneeling ab wheel rollouts (even minutes)
9:43
12/30/25 – Super Squats Workout 2
A1) Axle BTN Press: 47x10, 69x5, 91x10/10/10
A2) Chest Supported Trap Bar Row: 55x10, 99x5, 121x10/10
- These were both pretty close to the limit, so definitely just going to have to chip away to make an increase.
B1) DB Incline Bench: 47x12/12/12
B2) Axle Curl: 47x15/15
- The inclines were surprisingly doable but the next jump will be tough just based on how I have to load my adjustable dumbbells. The curls were surprisingly tough but I chalk that up to having to follow the high rep rows (and high rep everything really).
C) Cambered Bar Squats: 55x10, 99x5, 154x20 (breathing style)
- Had a better handle on the breathing this time. Still a pain to have the bar on the back that long, definitely cramping in the trap area and for some reason in the abs (probably the breathing causing that part).
D) DB Pullovers: 11x20
- Just focusing on a huge ROM here, the author says 15 or 20lb is plenty so not really worried about progressing the weight on a movement I’ve never done.
E) SLDL: 144x15
- Easier than day 1. I’m just taking the weights off the squat bar and putting them on my barbell, and my cambered bar is 10lb heavier, hence the difference.
50:47
Workout ran a bit longer than it should have - was getting emails and Teams messages nonstop. Who works in the gap between Christmas and New Years?!
12/31/25 – Active Recovery
30 chins/50 pushups/25 dips/50 BW squats/25 reverse lunges (per side) in 10:00
1/1/26 – Super Squats Workout 3
A1) Axle Bench: 47x10, 91x5, 113x3, 137x12/12/10
A2) Landmine V-Handle Row: 45x10, 89x5, 128x10/10
B1) Seated DB Press: 34x10/10/10
B2) Drag Curl: 59x15/15
C) Cambered Bar Squats: 55x10, 121x5, 165x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 154x15
42:21
1/2/26 – Easy Conditioning
30 minute walk w/ 25lb vest
1/3/26 – Active Recovery
12 chins/20 hanging knee raises/40 pushups/20 dips/20 dip bar crunches/40 BW squats/20 inverted rope rows in 10:00
1/4/26 – Super Squats Workout 4
A1) Axle BTN Press: 47x10, 69x5, 93x10/10/10
A2) Chest Supported Trap Bar Row: 55x10, 99x5, 125x10/10
B1) DB Incline Bench: 51x12/12/12
B2) Axle Curl: 49x15/15
C) Cambered Bar Squats: 55x10, 121x5, 176x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 165x15
50:39
1/5/26 – Active Recovery
25 chins/50 pushups/25 dips/50 BW squats/20 ab wheels in 10:00
1/6/26 – Super Squats Workout 5
A1) Axle Bench: 47x10, 91x5, 113x3, 137x12/12/12
A2) Landmine V-Handle Row: 45x10, 89x5, 133x10/10
B1) Seated DB Press: 36x10/10/10
B2) Drag Curl: 62x15/15
C) Cambered Bar Squats: 55x10, 121x5, 182x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 171x15
46:34
1/7/26 – Easy Conditioning
30 minute walk w/ 25lb vest
1/8/26 – Active Recovery
25 chins/50 dips/25 ab wheels in 10:00
1/9/26 – Super Squats Workout 6
A1) Axle BTN Press: 47x10, 69x5, 95x10/10/10
A2) Chest Supported Trap Bar Row: 55x10, 99x5, 128x10/10
B1) DB Incline Bench: 52x12/12/10
B2) Axle Curl: 51x15/13
C) Cambered Bar Squats: 55x10, 143x5, 187x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 176x15
52:22
1/10/26 – Active Recovery
100 pushups/100 BW squats in 10:00
1/11/26 – Easy Conditioning
30 minute walk w/ 25lb vest
1/12/26 – Super Squats Workout 7
A1) Axle Bench: 47x10, 91x5, 113x3, 139x12/12/12
A2) Landmine V-Handle Row: 45x10, 89x5, 135x10/10
B1) Seated DB Press: 37x10/10/10
B2) Drag Curl: 66x15/15
C) Cambered Bar Squats: 55x10, 143x5, 193x18 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 182x15
46:57
1/13/26 – Active Recovery
25 chins/80 pushups/100 BW squats in 10:00
1/14/26 – Super Squats Workout 8
A1) Axle BTN Press: 47x10, 80x5, 98x10/9/8
A2) Chest Supported Trap Bar Row: 55x10, 99x5, 130x10/10
B1) DB Incline Bench: 52x12/12/12
B2) Axle Curl: 51x15/15
C) Cambered Bar Squats: 55x10, 143x5, 193x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 182x15
57:26
1/15/26 – Active Recovery
15 chins/25 dips/30 ab wheels in 10:00
1/16/26 – Super Squats Workout 9
A1) Axle Bench: 47x10, 91x5, 124x3, 142x12/12/12
A2) Landmine V-Handle Row: 45x10, 89x5, 137x10/10
B1) Seated DB Press: 40x10/10/10
B2) Drag Curl: 68x15/15
C) Cambered Bar Squats: 55x10, 143x5, 198x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 187x15
47:36
1/17/26 – Active Recovery
20 chins/50 pushups/20 ab wheels/50 BW squats in 10:00
1/18/26 – OFF
1/19/26 – Super Squats Workout 10
A1) Axle BTN Press: 47x10, 80x5, 98x10/10/10
A2) Chest Supported Trap Bar Row: 55x10, 99x5, 132x10/10
B1) DB Incline Bench: 54x12/12/10
B2) Axle Curl: 54x15/15
C) Cambered Bar Squats: 55x10, 143x5, 204x17 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 193x15
54:00
1/20/26 – Active Recovery
15 chins/30 dips/25 ab wheels/30 reverse lunges (per leg) in 10:00
1/21/26 – Super Squats Workout 11
A1) Axle Bench: 47x10, 91x5, 124x3, 144x12/12/12
A2) Landmine V-Handle Row: 45x10, 89x5, 122x3, 140x10/10
B1) Seated DB Press: 41x10/10/10
B2) Drag Curl: 70x15/15
C) Cambered Bar Squats: 55x10, 143x5, 204x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 193x15
52:15
1/22/26 – Active Recovery
20 chins/60 pushups/25 ab wheels/50 lying leg raises in 10:00
1/23/26 – Super Squats Workout 12
A1) Axle BTN Press: 47x10, 80x5, 100x10/10/10
A2) Chest Supported Trap Bar Row: 55x10, 99x5, 134x10/10
B1) DB Incline Bench: 54x12/12/12
B2) Axle Curl: 56x15/13
C) Cambered Bar Squats: 55x10, 143x5, 209x20 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 198x15
55:47
8 Likes
1/24/26 – Active Recovery
20 chins/30 dips/20 ab wheels/25 dip bar crunches in 10:00
- Arms and abs is the name of the game on these days.
1/25/26 – OFF
1/26/26 – Super Squats Workout 13
A1) Axle Bench: 47x10, 91x5, 124x3, 146x12/12/12
A2) Landmine V-Handle Row: 45x10, 89x5, 122x3, 142x10/10
- The last rep of the last set of bench was probably the slowest rep I’ve ever done. But I’m at the point where I’m close to doing 3x12 with my 12RM. Super Squats is an upper-body program, for real.
B1) Seated DB Press: 43x10/10/10
B2) Drag Curl: 73x15/15
- The first set of presses is always a soul crusher while I’m still pumped from bench. Really pleased with how I’ve been able to progress these secondary movements though.
C) Cambered Bar Squats: 55x10, 143x5, 215x19 (breathing style)
- Heartbreaking to rack the bar after 19, but I knew the 20th rep wasn’t there. For whatever reason that’s 3 straight weeks I didn’t get 20 on Monday. Oh well, I’ll get it Wednesday, and then Friday will almost certainly be some sort of PR, 20 reps or not. This program flat out works.
D) DB Pullovers: 17x20
E) SLDL: 204x15
51:02
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Super Squats is an upper-body program, for real.
Everybody misses this. They just key in on the squats, but I always see my BEST upper body growth with this program.
You get to live the obsession of 19 reps now! That 20th rep will haunt you until the next workout. And then you’ll crush it.
Love seeing you take this on dude! It’s giving me the itch again.
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Some examples of some post Super Squats meals.
Eating out at a Mexican restaurant. All of these plates weren’t mine, but I did eat the entire Molcajete.
Breakfast for dinner after chasing a workout with an hour of shoveling snow.
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The upside of being super busy with work and school is not having too much time to dwell on the gym outside of the gym, BUT I did have to walk through the home gym this morning to peek out the window for something, and just walking in immediately made my heart rate jump, so it was definitely in my subconscious, haha.
1/27/26 – Active Recovery
25 chins/60 pushups/60 BW squats/100 flutter kicks in 10:00
1/28/26 – Super Squats Workout 14
A1) Axle BTN Press: 47x10, 69x5, 91x3, 102x10/10/8
A2) Chest Supported Trap Bar Row: 55x10, 99x5, 121x3, 136x10/10
B1) DB Incline Bench: 56x12/12/12
B2) Axle Curl: 56x15/15
C) Cambered Bar Squats: 55x10, 143x5, 215x20 (breathing style)
- No psyching myself up or crazy loud metal music, just kept my breathing under control the whole time and ground my way through it. A workmanlike effort. 220x20 on Friday will be a lifetime PR attempt. So happy with this progress.
D) DB Pullovers: 17x20
E) SLDL: 204x15
56:22
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You’re gonna kill it!
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just walking in immediately made my heart rate jump
It’s so real. Total conditioned response. I remember after I ran SS the first time, I went for my first NON SS squat workout and it was hard to get my body and brain to understand that we WEREN’T about to suffer, haha.
Kill that PR dude!
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1/29/26 – Active Recovery
20 chins/30 dips/25 ab wheels/50 lying leg raises in 10:00
1/30/26 – Super Squats Workout 15
A1) Axle Bench: 47x10, 91x5, 124x3, 148x12/12/11
A2) Landmine V-Handle Row: 45x10, 89x5, 122x3, 144x10/10
B1) Seated DB Press: 45x10/10/10
B2) Drag Curl: 75x15/15
C) Cambered Bar Squats: 55x10, 143x5, 187x1, 220x18 (breathing style)
D) DB Pullovers: 17x20
E) SLDL: 209x15
55:45
Another solid day. Didn’t hit 20 reps for the squat (can definitely feel the residual fatigue building up, even the warmup reps were slow), but 18 reps at that weight is still technically a lifetime squat rep PR. Time to rest and refuel over the weekend and then attack the last week of this program. I’d be totally stoked if I could hit 225x20 by next Friday.
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You got this.
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good stuff man . . are you using a true camber bar? I’ve been thinking about getting one
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