No worries and thank you as well
1 Like
AM WORKOUT (0335 natural wake up)
SUPER SQUATS Workout 14
(3) Incline DB Bench/weighted chin superset
1x12x110
1x11x110
1x9x110/2x15x25
BtN Press/Pull aparts
1x10x145
1x8x145
1x7x145/50 reps total
Breathing Squats/Pull overs
35x315/20x20
No, thatās not a typo. 35 reps with 315lbs
Die on my feet
Die on my back
Die sitting down
POST WORKOUT SHAKE
25 pushdowns
Literally nothing left
Notes:
-
This was an interesting training session. Using some old school terminology, Iāve been ātraining on the nerveā and it came to show. Every single set of everything was exhausting and required self-talk to get through, and I still saw progress through out. However, warming up for the squats I just had nothing in me. Whatās unique is that itās not my body but my extremities. My elbows/forearms are just torn to shreds. Having 400~ lbs on my back 3x a week for long stretches with my low bar approach has just had me reach my limits, and trying to set up under the load was becoming excruciating. I feel like my body has to juice in it to get the squats out, but I donāt have the stability necessary to hold it there.
-
So Chaos is the plan! I decided to go light and hit a new PR. And Iām glad I did, because 315 felt MUCH heavier than it had any right to. This was a pure willpower set, and around rep 7 I felt a twinge in my right hip. I was pretty pleased with the depth I was finding on this, rep 17 in particular stood out as a clean one. And man, you wanna feel special? Get to rep 15 and think āstill not halfwayā, and then get to rep 20 and think āmaybe 20 more of theseā. All I cared to hit was 31 to beat my previous PR, so finding 4 more after that was incredible.
-
But f$$k me did I reach DEEP for that. Once it was done, so was I. Just nothing left in me. Cleaning up the gym was agonizing, and all I could manage after that was a VERY difficult set of pushdowns.
-
Iāll get through the rest of this with some creative thinking. My plan, aside from chaos, is to bring in the SSB next workout. As much as I donāt feel like the SSB meets intent of Super Squats, itās going to have to suffice, because my extremity pain is currently driving all my training decisions and thatās just dumb. My conditioning is based around what wonā t cause more pain, and I cut out dips for the same reason. So weāll use the SSB so I spend less time with my elbows splayed out. Iām thinking get 405 with the SSB and see how many reps I can get through it, do SSB for Friday, Monday and the final Friday workout, and then Wed will be a last go with 315 on the buffalo bar.
-
I honestly really like that idea, and it might actually be a future Super Squats approach. Iāve talked about mixing methods before, and this could be akin to a 3/5/1 or Medium/light/heavy style of the program. One workout going for max reps, one going for weight increases. Implement switching to spare the connective tissues. Once again, I think Iām just re-inventing DoggCrapp, but geniuses create and winners steal.
-
I am a total psycho, because as I was driving I was thinking to myself āAlright, next training phase I need to lighten the load on my body. Deep Water uses light weightsā¦ā And it honestly isnāt the WORST follow-up to Super Squats in that regard. I think theyāre fantastic dualistic programsā¦but my wife ALSO informed me last night that she basically waits until I finish eating for the night so she can get to bed, and it dawned on me that, no joke, yesterday, work ran a little later and I spent the entire time from what I got home to when I went to bed eating. I still made some time to watch some TV with the kiddo, but I was also snacking while I did that. I am still stupidly lean for how much Iām putting away, with at least one ab vein, so the food is necessaryā¦but is it really? Do I REALLY need to be living like this right now?
-
I also need to be able to run 10 miles in April, so that will most likely driving some future training decisions as well. If nothing else, my upcoming deload week will probably feature heavily in the running.
-
Still got Tang Soo Do tonight. Itās grappling heavy, so thatāll be awesome on my joints. Most likely do some burpees as well.
14 Likes
Is that the IronMind adjustable kettlebell? If so, how do you like it?
1 Like
Ironmaster. They are SO clutch. Huge fan of them. Now, Iām not a KB guy, so I donāt necessarily know a good one for a bad one, but they work well and theyāre easy to change out. Itās the very bell I used for the 10k challenge.
1 Like
I have been thinking about a pair of these handles and weights just so I donāt have to keep a whole rack of KBs around. And the weights double onto their dumbbell handles (love me some dumbbell work).
Good to know they work well.
1 Like
Along with that, they slot into their weight vest as well. Big fan of the system.
Lol, yeah Iād say so. You are seriously bad-ass dude.
1 Like
Much appreciated dude! Means a lot from you.
1 Like
PM WORKOUT was tabata front squats. Something that didnāt load my arms.
3 Likes
AM WORKOUT (0435 natural wake up) FASTED
CONDITIONING
Notes:
-
Just gonna explain this. 24kg bell. 10 swings-5 burpees-20 swings-5 burpees-10 swings-5 burpees-30 swings, etc. Basically working up in sets of 10 on the swings, but always coming back to 10 before advancing. The idea being that those short sets of 10 peppered throughout give me a chance to recharge and also give me more opportunities for level changes with those burpees. Intentional disruption.
-
Ran It for 30 min and was on rep 3 of my set of 100 when timer ran off, which I calculated to be about 533 swings and around 90-95 burpees. Not a bad showing. This was the kind of workout I needed. Extremities feel better, heart rate got up, got in some posterior chain work, knee flexion was limited. Super Squats does a good job of vectoring decision making.
-
On that knee flexion piece, I havenāt been bringing it up, but my right knee is in a bad way as well. It just aches when I squat. Feels more like overuse than any particular injury. Iām not used to that knee being the buggy one, so this is abit unique, but probably explains the hip pain on that side as well. I imagine Iām compensating in all sorts of ways.
-
Tang Soo Do torqued my limbs a little last night, but Iām getting better at preserving them.
-
Iāll need to do a write-up at some point, but these little fasted conditioning workouts have been pretty crucial to my success with the program, primarily because they are active recovery AND, by doing them fasted, I help continue to maintain a voracious appetite necessary for the degree of food I am consuming. But whatās funny is, Iāll post a video of me squatting 315 for 35 reps and get a handful of comments, but these little conditioning workouts get SO much attention, haha.
8 Likes
LOL. Yikes dude. Nothing like having to rest/pause your way through a light set of pullovers as the soul leaves the body.
1 Like
@mr.v3lv3t No joke! I was trying as hard as possible to voluntarily die at that point, haha. I keep going back to that Bob Sapp meltdown because thatās how all of these sets are. Iām āstrongā during the squat, and then the bar gets racked, and then I find a place to lie downā¦ and THEN my body is like āso letās talkā¦ā
Few things I wanted to document. My sleep has been real good these past few days. I am once again āsleep seekingā vs sleep avoiding, which is a great state to be in. Itās honestly one of the many reasons Iāve taken to chasing after Super Squats: it vectors me in a good way in general. Iām too hungry to think about food and too tired to think about sleep. It makes me more ānaturalā.
As part of us settling into our home, my wife is turning her office space into a LEGIT office space. Part of that included getting her an office desk that was automated and could raise and lower as needed, alongside some other cool electronic bells and whistles. I picked it up at Costco, loaded it into my truck, got it upstairs and assembled for her. Key part of that story is I did it: not I and another entity.
Carrying it up the stairs in the box was quite the strongman event. But the best part was a day later, after the novelty of the new desk had worn off slightly, my wife says āHoneyā¦how did the desk get upstairs in the first place?ā
I just smiled.
4 Likes
Haha yep, totally get that. I get a similar sweating effect. Iāll break into one during a workout, especially squats, but after the last set is when it really starts to pour out.
1 Like
@mr.v3lv3t Oh that delayed sweat is such a weird thing. āCatch up body: we were overheating 20 minutes ago!ā
PM workout was 2 minutes of burpee chins. Got in 25.
2 Likes
AM WORKOUT (0335 natural wake up)
SUPER SQUATS Workout 15
Axle clean and strict press away/pull aparts
1x7x181
2x8x181/50 total
Axle rows
2x15x231
Breathing Safety Squat Bar Squats/Pull overs
20x335/20x20lbs
Axle SLDLs
1x15x281
20 standing ab wheels
155x20lb flat DB bench
25 pushdowns
25 band curls
POST WORKOUT SHAKE
CONDITIONING
3 minutes of burpee/axle deadlifts: hold onto the axle, get into push up position, push up onto the axle, jump feet back to start, stand up into a deadlift. Got something like 22 reps done. Decent challenge. I had 103lbs total: can definitely go heavier in the future.
Notes:
-
I am definitely reaching my limit. First time coming into the gym feeling weak. My body felt refreshed and free of pain, but reaching for the axle for the cleans I had no pop in me. These werenāt full on continentals, but I caught the clean low on my chest and had to limbo under the bar, which took away some energy for the press. Also dealt with some minor headspins. Iām just leaning into it for now. 3 workouts left and Iāll make the most of them. But I can definitely see where not having the gallon of milk a day is impacting me here. Trying to keep up with the demands of recovery absent that tool puts me in a situation where I simply donāt have the time to support the intake of food, and itās getting rough of my guts to process all of this. But Iām leaning a ton of great lessons as a result, and have something to carry forward from here. In that regardā¦.
-
The SSB was the right call and I hate that it was. My extremities feel great, and my knee doesnāt hurt, and the workout CLEARLY pushed meā¦but it ultimately was a leg workout rather than a whole body experience. I felt like puking on the concentric of every rep after 12, and it was incredibly taxing and exhausting, but I had ALL the time in the world at the top of each rep to re-gather myself, because the SSB allows for that, whereas the barbell is brutal and unforgiving when trying to recover. I also needed less weight to achieve this training effect, but, in turn, that means I had less weight on my body. I feel like thereās some goodness to be had from all of this, and Iām cooking up a plan for another run of Super Squats using a HLM approach. Open the week with the barbell for 20 reps, middle of the week is the barbell for 30+ reps, end the week with the SSB for 20. In fact, thinking about it now, simple way would be to start day 1 with a weight for 20, then use that same weight for day 2 and go for 1 more rep, and then keep THAT weight consistent for the middle workout for the rest of the training cycle and just go for more reps each week. Mon and Fri would have weight increases. I like the idea of ending the week with the SSB, because it means I go from Thurs to Mon NOT barbell squatting, and really, I go from Tues to Mon not HEAVY barbell squatting, which should allow my elbows to recover. I think the trick would be to use 10lb increases weekly for the weight increases to mitigate the lack of frequency. And, of course, if I can get my tricep/lat to play nice, thereās always some room for the trap bar to come in. I like the guts behind this idea, if nothing else.
-
Good to see progress on the rows and SLDLs. The healing is finally happening. And I like that DB bench burn out Iām doing.
-
Conditioning was good enough for 3 minutes of work. I am excited about taking back conditioning for my next training cycle.
-
Iāve got Tang Soo Do tonight and then my typical āhair on fireā weekends ahead. Iāve been sleep seeking quite a bit, so this will be good for me.
Also, hey, they got me featured in the banner ad, so I got that going for me, which is nice.
9 Likes
PM workout was 27 burpee chins in 2.5 minutes.
3 Likes
Breakfast of Champions!!
In my opinion the eggs steal the spotlight only because I crave eggs at this moment.
1 Like
Funny. I am eating exactly that as Iām roaming the forums. Cantā beat it!
1 Like
@tlgains Gotta get on that Gaston level
@antiquity Dude, if anyone deserves it, itās you! Iāve always known it as a āwarriorās breakfastā and you absolutely earned it with that WOD performance.
Typical absolutely bonkers day, but I got in over 50 burpees in 2.5 minutes fasted this morning and did 32 humane burpees in 30 minutes w/24kg bell
First 25 were EMOM, then went for max rounds in 5 minutes to get in 7 more. I like that: Iām going to do it more.
5 Likes