Cindy WoD 15. Should have had 16 will next time for sure. Got to keep up on the chins.
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W3D1 Super Freaking Squats
I was fairly sore today but I was feeling it today.
Squats 240 1x20
Wow…bar was up higher on the back so when I was getting tired the good morning squats were back. But I freaking did it. Last 2 I couldn’t catch a breath. I just did them before I went hypoxic. Just means I need more gpp.
Super Set 1
Dips 4 x 8 with last one being 10-15 sec eccentric.
Underhand BoR 185 4x8
Super Set 2
Arnold Presses 40s 2x10, 1x12
Ab Roller 3x10
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Been working on the shop last couple days. Haven’t had a chance to get another session in but one step closer to the new gym/shop.
Shop floor done.
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That looks so badass man!
Thank you sir. Next week we are moving everything over. Pretty pumped.
Man, lost about 6 pounds since last session. Not what I intended just been too busy to think about cramming food. Last workout was Monday evening I believe. Definitely resetting here. Got to work hard to fire up the appetite and get rolling again.
Side note here. This program is legit. Going into Monday’s session I haven’t felt that good in a while. Should be called Anabolic squats. If it wasn’t for the poison ivy and all the other stuff I’ve got going on, I was shooting for the moon. Blew out another pair of pants…wife is not pleased. She just bought me a size up. I told her if I keep running this that may not even be enough.
W3D2 Reset Super Squats.
225 1 X 17 shit. Definitely zapped. Felt drained but I figured this one would be ugly.
Straight Arm J Pulldowns 50 1 x 20
Kettlebell Presses 40 1 x 8, 40 1 x 12, 50 1 x 5 I like these alright but my left arm needs this unilateral stuff.
Underhand BOR 185 1 x10, 2 x 8, 135 1 x 16
Floor Press 135 1 x 10, 155 3 x 8
RDL 225 1 x 15 big stretch at the bottom on the first 5.
About to be busy this next week getting the shop ready and moving over the gym equipment. Man I’m ready.
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W3D3 Super Squats
Eating like I should the last couple of days netted me a few pounds back.
230 1 x 20 Getting there again and felt like I could have done a bit more weight but still extremely gassed after this.
40lb KB Pullover 1 x 20 Big stretch
BtN Presses 95 1 x 9, 100 1 x 8, 100 1 x 6 then straight to 40lb DB Arnold Presses 16 reps.
Underhand BoR 185 1 x 10, 190 1 x 9, 190 1 x 8, 135 1 x 15
Powertec Lever BP 135 1 x 10, 225 1 x 10, 275 1 x 8, 315 1 x 8 dropset 225 1 x 7
RDL 245 1 x 15 I have more weight to add here. For 5 of these I had slow eccentrics the rest were at a normal pace.
Ab roller 1 x 10, band resisted 2 x 8
After the workout and to try the pure Super Squats experience I tried a concoction that I hope to be adding a few times a day. To see if my gut tolerates it at least. Couple scoops of vanilla protein powder, a cup or so of Kefir, and then the top it off with a bunch of A2 cows milk from a local dairy. Tasted like shit, but went down alright. So far so good. No bubble guts.
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That’s a lot of work man!
Haha awesome. Have you noticed any other areas of growth? I’d guess that having to brace for that long would make pretty much every single part of your body get worked over
Back has blown up for sure. Specifically mid back. You sometimes forget how good the old school movements are. The bent rows are torching my mid back. I am still trying to do chins and dips on the off days and occasionally will opt for a super squats sessions with dips instead of bench and chins instead of rows. But I’m really loving the bent rows for the time being.
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Haven’t seen this log in a long time. Awesome brutal stuff, super squats… losing weight on the program even crazier!
The milk will help no doubt!
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Weight is back on point although I peed 3 times last night though 219lbs. This morning put down some more of that weird concoction protein powder, kefir, and a2 whole milk but with a piece of sour dough toast natural peanut butter topped with chia seeds and a banana. I was going to eat some eggs…just didn’t feel like cooking. Making toast was a chore. Stomach seems to be fine so far.
W4D1 Super Squats
235 1x20
Chins and Dips Superset 10 Dips and 5 Chins. Last set of Chins and Dips I did 30 sec eccentrics on the last rep…or 30 seconds in my head…which is like 12.
Back is feeling fried today. But still able to pull it off…legs are swole big time. Going to have a couple day break before I hit it again that’s why I pulled the back to back. The 20 reps were absolutely soul crushing today. Definitely smart going with de-compressive chin ups and dips today helps the back out a bit.
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Supper tonight
1 cup milk, 1 cup kefir, 2 tablespoons psyllium husk, bunch of frozen berries, banana, and protein powder.
Huge omelette. 6 eggs, fontina cheese, .25 stick of sausage, bell peppers, and green onions.
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After the workout and supper, we went ahead and put down the horse stall mats and started moving the equipment over. My back is double fried. The Powertec equipment was the ball buster since we have to move this stuff over my yard and completely over to the other side of the house to get to the shop. But its done. Finally. Next session will be from the new gym.
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Ate some awesome smoked wings and nearly a whole half rack of ribs along with avacado hummus for dinner. Stuff was awesome. Sounds like the new millennial super squats diet if I’d only drank a gallon of oat milk or something. Weight is on point finally 222.
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Avacado hummus? Guacamole?
Yeah I thought the same thing, but no. It’s legit hummus with avocado added and topped with some olive oil, lemon, sun dried tomatoes and pepitas. Stuff was amazing. They came out with some organic purple and yellow carrots and some pita.
Stop it, you’re making me hungry!
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Fucked up…math(s) are hard. Just finished squatting. Hit 17 reps and was pissed racked then briefly caught my breath hit it again finished it off at 20. I was supposed to have 240 on there. It was 250 but I still should have had it. Post more on this later. Fuck!!
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W4D2 Super Squats
Haven’t been posting warm ups but I’ve been just doing air squats and those knee ups with the ankle strap to the cable pulley for my hip flexors.
Squat Bar x 5, 135 x 5 and I may repeat or add a little there until I feel good.
Squats 250 1 x 17…ego shattered here. 1x3 but like I said should have been 240 just can’t imagine 10 lbs makes the difference need to get some more energy coming into that.
Pull Down Stretchers 180 1 x 15
Push Press superset with 15 pull aparts Bar 1 x 5, 65 1 x 10, 95 1 x 10, 115 1 x 3(nope…), 105 1x 8. Leg drive was pretty non existent on these. Was wanting a ton of leg drive so I could overload a bit. Just need to hit my shoulders more on these mini off day workouts.
Underhand BoR 195 2 x 10, 195 1 x 8, 135 1 x 10.
Bench Bar 1 x 5, 135 1 x 8, 155 1 x 8, 170 1 x 7, 155 1 x 8
RDL 265 1x14 just about right on the weight here. It was tough past 10.
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