Squats / pullover
Warmup sets SS with btn
12x107.5
8x1x107.5
My lower back cramped up, did the last 8 reps as singles, and did more pullups between, dont want to go on with rows and dls, trying to let my back recover for wednesdays squat.
Redo the weight i failed or go on like nothing happened? Not sure.
CG Bench
1 warmup
3x12x65
Wow, i would not have thought i wouldve made any sorts of progress on bench today, definitely a confidence boost after that devastating squat set.
Total pullups: 59
Had to stop myself from overthinking about today, i was just shot from working overtime and having a stressfull day, also struggling with my ears, which has made my sleep weak last 3 nights, doc put in a gauze and gave me something to help me sleep, off to bed for me.
The last part of this program i will be doing a course, hoping i can summon some more energy with a break off from work, itās just a 7 day course and couldnt have been timed better, unless i get called in after hours lol.
Not sure how im looking on these, gotta record next workout.
Time to get at these squats again, gotta redeem myself here.
I can really feel a huge difference from a day of sitting in a class VS walking around and working like i normally doā¦ Gotta get the body moving.
Squats / pullover
Warmup sets SS with btn
20x105 / 20x25
YEES, after such a bad day last workout i start questioning everything that im doing, this just shows how bad days happen, and need to be accepted and ignored.
Last workout must be been a typo, i wrote in 107.5 but im only at 105.
I got an actual pimple somewhere on my trapsā¦ That pain of the bar sitting on a pimple overrules any other pain going on in my body
CG Bench
1 warmup
1x12x67.5
1x11x67.5
1x9x67.5
I got mad Hamstring cramps on the last set of benches LOL, that felt super weird, im used to these cramps after sitting down or being in weird positions, but getting them while exerting near maximum effort on bench is really uncomfortable.
Rows
3x15x50
Stiff legged DLs
1x15x85
Total pullups: 40
Really happy with the work put in today, this is pure mental training at this point, i dread every workout, just 1 more week and I can start doing fun things again, might want to work on conditioning, 531 with running, or a Brian Alsruhe program maybe, not really keen on following another program at this point tho.
Another little note to self, get a textbook or a small whiteboard to wrote down training plans, logging here while training takes away too much focus and time.
Decided to not bring my Phone to workout today, to focus on my trainingā¦ Realized that i need the Phone to record, well, just left it when i wasnt recordingā¦ When doing programs where i have to take rest between sets i get super bored, so if i have my Phone there i just end up spending way too much time on bullshit.
I felt super (im realizing ive used super alot more than normally after starting Super Squats lol) strong going in to my workout today, idk why, just felt like i was gonna crush it, no soreness no irritation or anything, wasnt strong on presses tho.
Behind the neck press
12x20
12x35
11x57.5
7x57.5
10x57.5
Tried to record myself on btn press, saw i am letting my wrists bend backwards, which i was very aware of on my second set, so that threw me off, 3rd set was ok tho.
Squats / pullover
20x107.5 / 20x25
I really want to do a set of 20 with all my weights, which is 127.5kg, so maybe after next week (post Super Squats) ill keep doing sets of 20 on squat day, but only progress once or twice per week.
CG Bench
12x50
10x67.5
8x67.5
6x67.5
Yup, so weak i dont even know, it felt good, i was in the the zone, i just didnt have any power.
Rows
2x15x52.5
11x52.5
Stiff legged DLs
1x15x87.5
Only one week to goo, i might have to start next week on Sunday, got plans next friday, so either get it done the day before, or ill have to get up real earlyā¦ And probably be destroyed for the dayā¦ Ill have to see what Sunday brings.
Last week of super Squats, today was the worst day yet, skipped a day of rest plus did manual labor all weekend, so no wonder i cant perform.
btn press
12x17 5
12x37.5
3x57.5
12x50
9x50
Had absolutely no strength, just finished 3 hours of painting overhead, so yeahā¦ Droppe down to 50kg
Squat
110x13
Another failed squat, i was so pissed after this set, but I cant really be mad, when im obviously putting my training pretty low on my priority list.
CG Bench
12x50
11x67.5
9x67.5
10x67.5
Pullups:
38
Skipped rows and dls, only thing i care about at this point is being able to do the last squats
Alot of the things i had planned to do in the comming week, i got done this weekend, so hopefully that will show later in the week, i really dont want to end the program with a fail on Thursday.
My lower back seems to be my weakest point right now, definitely want to add some focus here.
Didnt even have time to worry about how i felt today, just had to get it done, considering how bad btn press was last workout, i stayed at 50kg, which was probably a good call.
Btn press
2x12x50
1x10x50
Squats - pullovers
20x110 / 20x25
For once it was my legs that were smashed and not lower back, still gonna be careful on rows and dls tho.
CG bench
12x67.5
Had to stop training here, came back 3hours later alot weaker
2x9x67.5
Rows / dls
3x15x40 / 3x15x40
Supersetted real light rows and dls just to get some blood pumping, again, dont want to tax myself before my last day.
Almost ironic how today went, last day of super Squats, really wanted to smash it, i was going to work out this morning, but i had to get a rona test, (gotta have a negative test to go public places in Denmark)ā¦ Was in line for 3 hours, so bo time for working out, plus i was late for my climbing thing today, what ever, came home obviously smashed from climbing for 4 hours, although most time was spent, waiting in line.
Oh well, squats sucked, felt like i was getting stabbed in the neck as I was holding the weight.
btn press
12x20
12x40
3x12x50
squats
2x112.5
Pullups: 26
XD i dont even have words.
Stopped the workout here, felt a little sorry for myself, started to plan out my next step in training, the idea of squatting 120kg for 20 seemed so alien to me when i started Super Squats, i didnt get that far, but doing 110 for 20, something i wouldnt do more than 5 with normally is already crazy to me.
Embracing the fact that im no longer following a program and can do what ever, an Iron Wolf (Guy on youtube that does alot of burpees i guess) video popped up today so figured id do something like that, not anything near what he is doing, downscaled it alot
Quick Warmup - v rollouts, deep lunges, Birddogs
100 Burpees, 2 pumps, 2 squats
Time: 23.18
Wasnt going to put a timer on this but I wanted to challenge myself just a little.
The time was pretty bad, my shoulders were raging after 50 reps.
Had to move my squat rack into another smaller room due to renovations, i think this room needs a renovation now with all the bumps i made in the ceiling trying to set the rack up, oh well, anything to get the workout in, i should get the rack painted so i can have it outside without it corrodingā¦ Would be really nice with summer comming in hot.
Felt quite beat up today, had to stay at work to finish up for tomorrow, been lifting alot of stuff around at work, was too lazy to use our lifting machineā¦ So i had to roll around on a massage Ball for half an hour to feel ready for the workout.
Nordics and HKRs same every set, varied between 10 and 20kgs on the split squats, was a pretty nice way to do it, felt like a little break every other set, where i could really focus on technique and slowing it down.
Reverse hypers - calf raises
5x10 - 5x20
I think i might have gone over the top, hopefully i can walk tomorrow, kept the weights pretty low but im not used to this volume.
Hoping to get a run in tonight, at the very least a walk.
Later: got in a 2.5km run, found a really nice route thats 50% forest and 50% asphalt, after moving into the city, ive really missed running in the woods.
To me anything over 15C is hot, so Denmark is perfect for me
On assisted nordics, i push myself off of the ground, use the momentum as assistance to get my body up and then descend to the best of my ability, catch myself when i fall, and assist with my hands, not just falling down but still exerting just taking off some of the load.
Assisted reverse nordics, i just hold onto something to decrease the weight of my body, usually only do this if my knees are feeling weird.
Yeah, that is more or less the same way I have attempted nordics. But have given up on them, they was not working well for me, so hoped you had found a clever way.
If youāre able to set it up, you could do them band assisted, like a band pulling from above and behind youā¦
KneesOverToes guy on youtube uses mats to set different heights and progress it that way.
Wanted to do OHP, but this room doesnt allow me to do it standing, so i did Seated pressā¦ Really surprised how weak i am in this considering how heavy i could go on Btn press, i guess im just stronger behind the neck? Obviously standing but stillā¦
warmup
Birddogs, hindu squats, deep lunges, Rollouts, drog jumps
Failing the last rep, my body playing a prank on me.
DB bench - DB rows - planks
5x15x15 - 5x15x20
5x15x20 - 5x15x20
1m plank between every set
power shrugs - neck curls - face pulls
20x40
20x50
2x20x55
20x60
20x10 neck curls, 40 face pulls between sets.
Was completely out of focus today, spent more than 2 hours getting this doneā¦ Was thinking about all sorts of stuff, maybe this sort of training just aint my thing, with Super Squats i was focussed everyday, no matter how much i hated it, probably better off taking out some volume and adding in some intensity.
