This is the key. Find a simple program that fits in with your time and other commitments and then just give it hard work, consistency and time.
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Monday 4th April - deload
Squat
Bar x 10
70 x 5
90 x 3
110 x 8 x 3 sets (242 lbs)
Don’t think my right knee liked all the lunges I did yesterday. Was very angry. I squatted in sleeves with no belt. Lungs got a good workout too. Weren’t hard but not wearing a belt felt a bit weird.
Db bench press
30 x 5 -warm up
47.5 x 5 x 3 sets (105 lbs)
Nearly using big boy weights. Lol
These moved ok got 6 reps on the last set.
Pull ups
3 sets
6, 6, 6
Felt like a deload session, everything was creaky and sore. Got some blood moving and went home to eat.
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Conditioning tonight was more burpees. 140 done interval style, 20 rounds of 7.
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Warning Long Winded Post Ahead:
I have decided it is time to take a little break from the repeated strength blocks I have been doing. Firstly it is time to give the body a break, even with all the extra mobility and conditioning I am doing with the burpees I am starting to get a little rusty again particularly in the hips and lower back. Secondly its time for a change and time to do something that will hopefully add some weight and give me a different challenge. I still plan to continue with the strength program and compete again in powerlifting later this year, I am just switching things up now for a training block.
I have decided I am going to run Super Squats, the standard program as written in the book for 6 weeks. I have been pondering running this program for quite a long time now, its something I first read back in the 90’s and recently both @T3hPwnisher and @tlgains have re-ignited my interest. I feel that as I am not getting any younger it is almost a now or never moment for me. I am feeling good (other than my constant sore right knee), body is strong and I have the time to be able to fit this in and commit to the 6 weeks of both training and eating.
The plan is to run the SS program as written in the book for six weeks. I am going to start with the intent of doing 3 session a week but will monitor the recovery and will switch to 2 days a week if necessary to get through the 6 weeks. I will be squatting without a belt as per the books recommendation but I will be using knee sleeves to keep my knees from falling apart. The starting weight for squats will be 110kg (242 lbs) and I will plan to add 2.5kg (5lbs) to the bar every session. For the other exercises in the program I will pick a starting with and adjust (add weight) as necessary and again progress each session where I hit the reps required.
Obviously a big part of this program is going to be the diet. Firstly let me say I am not planning on consuming a gallon of milk a day during these 6 weeks. I know many will say it is part of the program but I think for me there are better choices. I still plan to eat big throughout the 6 weeks and will add milk to the diet just not a full gallon. Here is what a typical day of food will look like.
| Meals | Note | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|---|
| Break fast | |||||
| 6 eggs | 426 | 30 | 2 | 37 | |
| 2 x toast peanut butter | 558 | 26 | 54 | 27 | |
| protien shake | 2 scoops - 300ml milk | 373 | 8 | 21 | 55 |
| Lunch 1 | |||||
| chilli and rice | 200g (7 oz) meat - 1 cup cooked rice | 698 | 32 | 57 | 46 |
| Lunch 2 | |||||
| chilli and rice | 200g (7 oz) meat - 1 cup cooked rice | 698 | 32 | 57 | 46 |
| Dinner | |||||
| Family meal | Various | 616 | 40 | 24 | 40 |
| B4 Bed | |||||
| yogurt, milk and protien and peanut butter | 2 scoops - 300ml milk / Yogurt | 559 | 26 | 24 | 58 |
| Total | 3929 | 193 | 239 | 309 | |
| Note - will drink milk throughout the day on top of this. | 26% | 32% | 42% |
The other slight detour from the program as it is written is that I plan to keep some conditioning work on non training days utilising the burpee. I know the program would recommend I spend time on the couch or even eating more, but for me I feel the additional movement serves to help my recovery. I will however not be doing any really long conditioning sessions or burpee challenges during this 6 weeks.
So there you have it guys, sorry for the long post. I will record the training sessions as well as food and observations on how I feel throughout the 6 weeks in my log. I will track bodyweight and get some pics to see the progress across the program. I will also try and video some of the squat sets so you can share in my misery.
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Simo, you’re gonna be a mass monster after running Super Squats. I will cheer you on bro!! Super excited to hear you’re taking on the challenge!!
Thanks Tim, Really hoping I can add a little size across the six weeks and then see how that translates into the strength work after this block. I have to say that I am more than a little apprehensive going into this, but I guess when a program is known to be tough then that apprehension is normal.
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As long as you’re eating a lot and pushing those squats hard, you WILL gain size and strength Simo. Totally normal to be anxious about the program since it can be mentally exhausting. Food is your best friend on this program.
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I am, 100%, behind and on board with the sheer insanity that allows one to concurrently hold these 2 thoughts. You are a goddamn animal to take a break with Super Squats and will absolutely put a bunch of talkers to shame.
And let that cue the milk
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REALLY excited for you to do this. I think this:
and this:
Are both very wise.
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you have no idea, no wait a minute you know very well how much this made me smile.
It made complete sense in my head that I could take a break from heavy low rep work and move to something with lower weights and high reps. LOL
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You know Simo, you are one crazy s.o.b.
You’re commitment and discipline over the last couple years though leaves me with no doubt that you can pull this off.
Document it all! Everything!
We all want to read the updates.
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Thanks Wisey. I will deff record the lot and update it all here. What ever happens it will be interesting
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Wednesday 6th April - deload
Deadlift
Bar x 10
70 x 5
110 x 5
140 x 5 x 3 sets (308 lbs)
Nothing too hard. Leg muscles still feel sore right down to the bone. Going to do a heap of rolling for the rest of the week.
Seated BNP (behind neck press)
40 x 5 x 4 sets
Getting a feel for these before next week. Haven’t done these in more years than some of the people in my gym have been alive let alone been training. Felt like a bodybuilder.
Bent over row
70 x 8 x 3 sets
Haven’t done these for a little while and remembered how much I like them.
Dips
12 x 3 sets
Nice little pump, easy reps.
Body really needs this deload. Everything hurts. Nothing bad just creaky and aches all over the place. Few more days to maximise the recovery before the new program kicks in.
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Woke today with a lot less soreness. Still some muscle soreness in the legs, hips and lower back but much better than the beginning of the week. Nice hot salt bath tonight and heap of rolling and use the massage gun. Feeling like I will be in a good place come Monday.
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Have you been foam rolling your ITB and inner thigh? This helps for me, esp post DL days…
Super squats, this will be a great read for me during your next training block mate.
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I do some foam rolling and self massage. The knee pain is unfortunately right on the side of the knee and is a burning pain. I have had ITB syndrome in the past when I was a runner and the pain for me was different. I think this is more likely a small tear but not much I can do about it. I think all the lunges I did on Sunday have made it flare up a little. However the advise is still solid, some additional rolling is required and it will get some attention this week. Thanks for reminding me.
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for that knee Simo, i find doing bent leg calf raises, and tibialis toe raises to help Incredibly well. I just do them randomly a couple times a week. 3-4 sets of 20 odd. It strengthens the areas neglected by regular weight training and exercise.
and once or twice a week on my morning walk i take a huge hill near my place and walk up alot of it backwards. Must look like a damn fool, but it pumps the quads so good without adding any pressure or work to the joint.
I’d suggest you at least do the first two movements i mentioned there twice a week while doing super squats man. Hell, start this week.
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Thanks Wisey, I will have look at adding these throughout the week. Might be something I can do at work. LOL
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I’ll throw in the tried and true LAX ball for IT band. Works for me. Since I last my ball, I rolled it out on a kettlebell the other day, and that was just dandy too.
Yes I have a nobbly foam roller as well as one of those hard spikey balls about the size of a tennis ball. I will be concentrating on both ITB and piriformis for a few days. This usually helps me heaps.
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