The program is definitely working dude: the way you’re thinking about nutrition is spot on!
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Pwn this program is fucking hard. I can see why you promote it.
That’s all I have to say 
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Man, idk if I can do sardines. I’m an absolute carnivore and readily eat a lot of gamely food, but the little fish kinda creep me out
Edit: welp, time to find out. Hit the store today, and passed the big section of canned fish, thought of you. Picked up a few things to try out, will report back on palatability
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I hope they taste good dude. In my experience when it comes to canned food, the brand matters a lot. The Family Dollar I usually walk to, to pick up milk or whatever, has canned salmon from Chestnut Hill.
Pretty sure salmon isn’t supposed to taste and smell like crab meat. Also the salmon was obviously salmon from a farm cause it was white. Canned food is a beautiful thing if you’re short on time or lazy.
Polar canned fish is so good.
The salmon is great but their sardines in EVOO are the best I’ve had
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Super Squats
Week 5 Day 1
Behind the Neck Press - 3 x 10 - 125 lbs
Bench press - 3 x 12 - 220 lbs
Bent over rows - 2 x 15 - 200 lbs
E-Z Curl Bar - 1 x 8, 1 x 5- I had a 45 and 2.5 on each side. (Too heavy)
Parallel Breathing Squat - 1 x 6, 1 x 4, 1 x 20 - 340 lbs
Rader chest pull 1 x 20
Stiff-legged deadlift - 1 x 15- 350 lbs
Rader chest pull - 1 x 20
Toe raises - 3 x 20 - 75 lb dumbbell
Sit-Ups - 1 x 25
Bitter sweet gym session.
Notes for Squat:
- Felt like I could get the set of 20 the first set. what happened was that when I unracked the bar my left wrist was in a retarded position and if I continued the set my wrist probably would’ve went bye bye
- Set 2 of squat, put on wrist wraps and gave up, thought too much about how the weight felt
- Set 3: Got angry, waited, got it
Still pissed off because deep down I know there’s a mental barrier. The gym was hella humid today so that makes obviously that makes conditions worse for squatting.But, I was super confident in the beginning of the program but now I’m letting a couple failed sessions get to my head. I’m pretty mad about it honestly, I should be able to just get under the bar and squat without hesitation. I’ll get there though, there is still time for a mental redemption.
Most anxiety inducing program ever
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Way to stay with it and kill it, bro! Nice job.
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I’m glad I did too. No words can describe how defeated I felt before getting it.
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Awesome dude. That takes some real mental toughness to keep going back at it.
You have a seriously strong squat man!
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Big fan of the effort Tim.
Dude, get this word out of your vocabulary. Its super not cool, and undoes some of the greatness of your undertaking.
You are spot on about the anxiety of the program. Its why I always laugh at the dudes who ask if they can run it for more than 6 weeks before they even do day 1. You will need to give your mind a break. Hell, my first few sessions of 5x5 work afterwards were still hell, because my brain was STILL going “SQUATS BAD!” every time I got under the bar.
You got this dude!
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Believe me Pwn, the thought was definitely there when I playing around with 10 on increases but, now that idea is completely out the window. On Week 3 and 4 I have fantasized about taking an entire week off of lifting once I finished the program. I typically never take breaks off of lifting but, I just might do that unless I’m nuts enough to jump straight into BTM. That’s not even going to be considered a break, because my food intake and effort will be parallel to the effort I’m putting into this program. Especially the food.
Btw in these past three days I have been able to get a gallon of milk down for consecutive days rather than a couple days I get a gallon, or 3/4 of a gallon. Lactose free milk does the trick, I can drink it as if I’m a big hungry baby.
I have a lot to say about how revolutionary the diet is on this program but, I’ll save it for a end of program write up/review.
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Lactose free definitely seems to be the trick. It was my thought as well if I were to ever run it again. Ultra filtered would be awesome too. Week off might not be bad just to get your head on straight again. Could use it for conditioning. That’s typically what I do. You’ve got so many tools in your toolbox now regarding conditioning, training and nutrition: you’re on a solid path.
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Super Squats
Week 5 Day 2
Behind the Neck Press - 3 x 10 - 130 lbs
Bench press - 1 x 12, 2 x 8 - 225 lbs
Bent over rows - 2 x 15 - 205 lbs
E-Z Curl Bar - 1 x 10, 1 x 6 - I had a 45 and 2.5 on each side. (Too heavy)
Parallel Breathing Squat - 1 x 20 - 350 lbs
Rader chest pull - 1 x 20
Stiff-legged deadlift - 1 x 11 - 360 lbs
Rader chest pull - 1 x 20
Toe raises - 3 x 20 - 75 lb dumbbell
Sit-Ups - 1 x 25
Awesome session today man, I was here to conquer and I did. Did a 10 lb increase with squats today, not sure why, just went into this session stupid confident. Randall Strossen did not lie when he said that you use your mind to lift the weight. I must keep this same energy for the duration.
Felt amazing throwing around 2 wheels on bench, must get full repetitions with the weight next session.
Also I got a good night of sleep for once so that definitely helped.
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Reading this gives me such a combination of transcendental envy and joy for you. I WISH I was where you are now when I was there, and you have such a big future if you keep this up.
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Hey Tim, for some reason your log dropped off my notifications. And I missed this entire 5 weeks of awesomeness. Just caught up and ready through the the last 5 weeks of SS and wow, just wow. You are crushing it sir, well done to you for following through and great to be able to read along and follow the journey.
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Echoing the thoughts of the lads above Timbo. Fucking killing with this routine.
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Jesus Christ, you got strong.
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Super Squats
Week 5 Day 3
Behind the Neck Press - 3 x 10 - 135 lbs
Bench press - 1 x 12, 1 x 9, 1 x 7- 225 lbs
Bent over rows - 2 x 15 - 210 lbs
E-Z Curl Bar - 1 x 10, 1 x 5 - I had a 45 and 2.5 on each side. (Too heavy)
Parallel Breathing Squat - 1 x 12 - 360 lbs
Rader chest pull - 1 x 20
Stiff-legged deadlift - 1 x 6 - 360 lbs
Rader chest pull - 1 x 20
Toe raises - 3 x 20 - 75 lb dumbbell
Sit-Ups - 1 x 25
Went into the session with the mindset of a champion even though this session was rough. I’m just glad I didn’t give up on the squat set even though I didn’t get the full reps.
I hope my sleep didn’t have anything to do with this cause I got exactly 0 hours of sleep. Got up 3 times to pee and couldn’t fall into a deep sleep. Well who cares anyway lol, l will crush the last week of super squats next week. Overall this was a good week
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@T3hPwnisher Is there a harder program/variation of Super Squats out there. Not saying I’m going to run it immediately after next week but, I should run it eventually. I’m a big fan of the breathing squat.
Is there any in that keys of progress book you recommended to @boilerman?
I mean, in Super Squats, it did say never be afraid of experimenting but I would prefer to not make a frankenstein.
Hey Tim, (caution: long rambly text ahead)
There may very well be harder variations of Super Squats. The issue here is I’ve only run the program itself one time, and even then it was the abbreviated version. I can only speak to that which I have personally experienced, and in that regard, I’ve never done a harder variant of Super Squats than that.
Brawn and Complete Keys to Progress are still all based around the 20 breathing squats: just play around with the other movements.
I know the book talks about some trainees pushing into the 30s, and others taking 2x15 for breathing squats, but cannot say if those are necessarily harder.
The breathing squat can always remain a tool in your toolbox as you take on other programs. Your current gym has a sled as I recall. I’m looking at doing 5/3/1 for Hardgainers in the near future
For the squat workout, you could take Jim’s squat widowmaker, make it a breathing squat, and go for max reps vs the 20 recommended. Or you could get rep goals that correlate to the week: on 5s week I get 30 reps, on 3s week I get 25, on 1s week I get 20. Could do something similar with Building the Monolith as well.
Alternatively, you could also do something like I did with the 20 rep squat/20 rep deadlift challenge and, once a week, hit a set of 20 breathing squats with some pullovers. You’re 19, you are in the PRIME of your ability to recover, and with your handle on nutrition I can’t imagine there’s much you could throw at your body right now that you won’t recover and grow from.
You MIGHT consider looking into DoggCrapp training in the future. It’s a bit more complex, more moving parts, doesn’t have percentages to play with, but it’s got a LOT of room for intensity in it, to include breathing squats. Dante Trudel, the creator of it, says only trainees 26 and over should do it, primarily due to a maturity thing rather than a physical thing, but I would see fit to grant an exception here.
I also hear that Fortitude Training is like DoggCrapp, but can’t speak to that. I know @flappinit and @Andrewgen_Receptors have some experience with it, and I believe @Voxel is well versed in it as well.
I LOVE the intent behind this question! You’ve got some great momentum and are seeking challenges and crushing them.
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