@simo74 Always appreciated dude. In truth, I’m working so hard to spare the hamstring and outrun my RSV lungs that I don’t really notice the muscles getting worked, haha. I just know, when it’s over, I feel like I got hit by a bomb.
PM WORKOUT
15 ABCs in 2:20
Notes:
I saw your face when you turned around to try and find the bench and do pull overs and recognized that feeling of disorientation.
@simo74 My hands being completely numb were the biggest factor there, haha. I want that belt off ASAP when the set is done and it was torture not getting my body to play right.
Slept very well until 0700, got up and got in a fasted tabata workout of burpee chins with a 24kg cluster between rounds.
Did a TON of grocery shopping today in prep for the holiday and to take care of the domestics while the Mrs was working on a masters paper.
Got this done in the afternoon
3 rounds of:
So I guess you can say I’m feeling better again. Lungs held out pretty decent, no coughing fits, only real damage was a semi-bad headache when it was over. That workout itself was absolute Hell. Take 2 workouts that suck, put them together and run them back to back 3 times: that’s absolutely the kind of thing I would do. @ChongLordUno , this would totally be up your alley. In the absence of burpee complexes, I could totally see you smashing some Navy Seals to Tabata.
Super Squats isn’t going to know what hit it at this rate: I’m definitely coming back into top form.
I’m curious if an EMOM approach to the ABCs would actually be the better choice for “keeping me honest”. Perhaps in the later rounds, if nothing else. I appreciate the opening salvo of just as many unbroken as possible.
Forgot to note that I got my second dose of treatment yesterday. Just all around exciting times.
Wait a second, are you hitting 20-rep squat sets and upping the weight every 2 days?
Unfathomable, I thought the general wait period between “Super Squats” workouts was something closer to a week 
Oh man, not at all. The program is all about adding 5lbs each session and doing it 2 to 3 times a week. By the time it’s done, you have added 90lbs. Its why it works so well.
Do you have “Super Squats” the book? If not, let me buy you a copy on Kindle. You will love it
Slept really well until 0700, got up and did a fasted workout of 50 burpees over bar in 4:58. Lotta errands and eventually got in a TABEARTA workout followed by a 2 mile 80lb weighted vest walk with the dog. Feeling almost 100%. Very infrequent coughing fits. Garage is set up for Super Squats.
I grabbed a 10 minute nap today. I’ve been wanting more sleep recently, which I think is actually a good sign.
Found your log a while back and keep coming back and reading through it lol. Insane work and glad your health stuff is on the mend.
@vlifter83 Great to have you along dude! I saw your log: you got some crazy numbers. Be great to have you on the boards.
AM WORKOUT (0335 natural wake up)
SUPER SQUATS Workout 7
Axle clean and strict press/band pull apart superset
3x10x151/50 reps
Weighted dips/axle rows superset
3x12x70/2x15x198
Breathing Squats/Pull overs
20x345/20x20lbs
Pulled my hamstring on rep 20, immediately thought about how Super Good Mornings may be on the horizon
Axle SLDLs
15x248
Poundstone Curls
157xAxle
POST WORKOUT SHAKE
ASSISTANCE/CONDITIONING
30 GHRs
20 standing ab wheels
25 pushdowns
Tabata burpee chins w/24kg cluster between rounds
Notes:
Once again, the days I’m feeling my best tend to be the days I hurt myself. I’m thinking I may need natural governors to keep me from pushing too hard. Hydration is a big player as well: I did a poor job managing it this morning, and it was the same the last time I pulled a muscle. I’ve tweaked a DIFFERENT part of my hamstring this time, which is some manner of progress. And I was able to get all the way through the squats. No hand numbness this time, and my sinus infection is almost completely gone. I have 2 days to heal, and if I’m good to squat I’ll squat, if I’m not, I’ll do good mornings. On the fence about m annual trap bar pull at this point. Right now, I’m trying to just act like nothing is wrong and force the hamstring to adapt, hence the GHRs and SLDLs after the torque.
It’s been cool seeing all the other movements just increasing right along with this program. I’m growing like a weed. I’ve been burying myself with training so hard for so long that this more abbreviated approach is giving me an opportunity to really cash in on it. Feeling strong.
Absolutely destroyed post squats, as usual, so all those curls and conditioning was quite fantastically awful.
Will see what’s on the docket for later tonight training-wise.
wow, even your injuries are progressing, IIRC the last pull was at rep 15 
Yup. Different part of the hamstring too. It actually checks well, as I was slightly better hydrated this time.
I don’t have the book! But, for $10, I can’t go wrong. I’ll purchase it myself (or pirate the PDF). Thank you for the offer!
I vaguely remember Mark Rippetoe saying something about how a “true” 20-rep squat program only allots for one session per week because of how impossibly difficult it is to hit your 10-RM for 20 reps. I didn’t know he butchered the original program by saying this, lol.
I will read the book, but I’m guessing you started low and gave yourself a bit of room to work up in 5 lb. increments 2-3x per week? Cool to see you incorporating the pullovers, too!!
No joke, if you decide to do that, please just let me buy it for you instead. It’s worth giving money to the author/publisher because it’s such a positive force. It is TOTALLY worth the $10.
It wouldn’t be Super Squats without it! Haha.
Mark is always a silly man. He’s a total stopped clock, and I’m not at all surprised to find that he has once again demonstrated the impact of being in terrible shape as it relates to training recovery. If he’d ever get of his sets of 5 soapbox and be ok with conditioning he might actually produce something…but I digress, haha.
I picked up where I left off 15 years ago. Kinda cool that way.
Totally jumping in here, but its pretty funny that all of his “success stories” that I’ve seen are young athletes who do a ton of running, jumping, sports, and other stuff, then tack on a his low-volume strength training program on top and actually build some muscle and get stronger. And yet he keeps telling all the sedentary non-athletes that follow his program that running, jumping, and other stuff will steal their gains, so they just get fat and perpetually “reset” on their way towards an elusive 225 lb squat. lol
Always appreciate when you do dude. You’re absolutely spot on. Dan John said it well “You have to earn minimalism”. All the minimalist programs out there are predicated off the idea that you had done EVERYTHING beforehand and NOTHING worked…and what that means is you have a TON of volume accumulated just waiting for the laser focus that comes along with a program with 1-2 BIG work sets. My own experience with Super Squats is demonstrating just that, and the program itself was the OG “hardgainer cure” in that regard.
…but, if you come into it WITHOUT that background to play off of, all you have is a whole lotta nothing, and nothing to fall back on. Hell, I’m finding cruising through this compared to the first time just because I’m in SO much better shape than before, and even getting hurt every few workouts I STILL have some ways forward.
But without that potential to tap into, there’s no growth to be had.
Just finished watching another great squat set. Nice work Pwn. How are you going with the eating ?
@simo74 Thanks man! I’m definitely operating off of “seefood” mode right now. I totally appreciate why the gallon of milk is recommended, because my metabolism is a furnace right now and I’m constantly hungry. A gallon of milk would fix that right up, but instead I’m operating off avocados and nut/seedbutters and meat, which is also pretty dandy, haha.
AM WORKOUT (0445 natural wake up) FASTED
As Many Rounds As Possible in 20 minutes of
8 full rounds completed, partway through 9 when time ran out
Notes:
Hamstring hurts to the touch and it’s tough to bend over, so did what I could. The only x-factor on the swings was my forearm running into my hamstring caused pain, but the swing itself was pain free.
Once again, little bit of between workout ennui here, and sleep is just feeling REALLY good these days. I think that’s an excellent sign, and I’m riding it out as much as I can, but as a result I just came up with this short workout to get the blood flowing this morning and the metabolism humming.
Gave the leg a few test squats and good mornings, and I’m gonna get to yes somehow someway tomorrow. All I’m dealing with right now is pain, and pain I can deal with.
Last night I made my workout carrying all our Christmas ornaments, decorations and trees out of the basement, setting it all up, and carrying the empty boxes back down. Going way to get the hamstring moving too. I’ll see what I come up with for tonight.
Impressive work man. I need to get on more conditioning stuff myself.
Hows the bw since treatment and upping the food for supersquats? Tried to do some 20 reppers(been a LONG time lol) and failed miserably but will try next squat day again
Really hope the hammy comes back quick.
@vlifter83 Conditioning is magic! If you get on the tabata or 5 minutes a day train, you’d be AMAZED at the positive outcomes you’d see in just 1 month. And EVERYONE has 5 minutes, haha.
I honestly don’t know what my bodyweight is. Unless I have a competition coming up, I don’t weigh myself. Scale was doing me more harm than good. I imagine my bodyweight is trending upward, but I’m doing better bodycompwise than usual. I typically use the mirror, my clothes and my weight belt to determine how I’m progressing, at those are all doing pretty well.
Good on you for going for 20! I saw it didn’t pan out, but the intention was there. Low-bar is a wild animal for sure. It was the first way I ever learned to squat, so it stuck with me, and I’m totally built for it, but for others it’s just not worth it.
Hamstring aches pretty good, but it’ll be good enough for SOMETHING tomorrow. I’ll either wrap it up and squat or get some good mornings in. I forgot that I also have my spud inc gateway briefs that might answer the mail. Too many ways to succeed.
I am hearing you mate. I think after running SS my furnace has gotten bigger. I am into week 2 of a volume block right now which has some high rep squat and deadlift in it and I am So damn hungry all the time.
@simo74 When the engine’s hot enough, it’ll burn anything! Haha.
Got in TABEARTA when I got home. It was a “muscle” version of the clean there, and ROM was touch and go for most the squatting, but heart rate got up and I eventually worked a decent groove into things. Gives me some hope for tomorrow. My body should be thankful too, because if it’s not squatting, it’s doing good mornings: we are going to put that turkey to work on Thursday.