Ah yes a redemption arc indeed. Thank you for providing clarification on the book and guidance as I was running this program. May others be inspired to take on the challenge of Super Squats.
Fun fact: I have never eaten an avocado in my life. Since youâre recommending them I have to assume it is good. I have seen @boilerman eat them too. Is cheese a bad fat source? I feel like I read one of your blog posts and it said something about how you used to always dump cheese on food but, eventually you stopped that.
Personally, Iâd love to see you and @SvenG run Super Squats. You guys are strong, conditioned, monsters with great physiques. After running this program, you guys would be on a whole different level.
Thank you kindly for the compliments dude. I am honestly mentally unprepared to run the program but I think I need to hype myself up and just go for it. The program Iâm doing now is similar in that I add 5lbs per workout to squats, but thatâs peanuts relatively speaking.
Edit: also, avocados are great, you can put them on pretty much anything. Theyâre also great straight up or with hot sauce on them.
So you and I have talked before about how nutrition is individual and there arenât good and bads here. Itâs worth considering that fats are divided between saturated and unsaturated, and then in the latter you have mono and poly unsaturated fats. That Deep Water e-book you have has a final chapter at the end that goes into very good detail on all of this.
Cheese tends to be pretty heavy on the saturated fats, which youâre already getting plenty of from meats and other dairy sources as well. Avocados are heavier on the monounsaturated fats, which youâre a little on the light side of.
For me, cheese was a part of some destructive dietary habits I had picked up, and eliminating it went a long way. These days, I only eat fat free cheese OR grassfed cottage cheese, and even that is lower fat. Itâs been helpful FOR ME, but it depends on the individual.
Avocados are a bit of an acquired taste and you need to make sure theyâre ripe to fully enjoy them.
They are good because you can consider them a complete package- has fiber, has âgoodâ fats, nutritious, and virtually no prep required once theyâre ripe. Itâs very easy to cut one open and eat. Just do not use a knife or any sharp object to get the pit out; you will cut yourself eventually if you keep at it.
Really digging Keys to Progress and Iâve been thinking about starting a program from there tomorrow. I believe the program is under a subtitle called Specialization, itâs listed on page 218. It should have hack squats and 5x5 breathing squats on it.
(Fingers crossed I can do hack squats at my gym cause idk where that machine is but itâs a Goldâs Gym so it wouldnât make sense for it to not have it)
I plan on eating 5-6 meals and drinking half a gallon of a milk a day. Plan is to chill out a bit on milk and focus on food more. Might end up frankensteining the program a bit by adding in bench press on the back days and doing burpees every session as some form of conditioning.
Considering I am a big fan of eating this way, I find it hilarious how the diet for trimming down fat mentioned in the book is to stop eating carbs and to eat a high protein diet.
Exciting development Tim. If in doubt, ask the desk staff where the hack squat machine is. Hack squats can also be performed without a machine, like so
Youâve identified why I like low carbs. One less thing to think of. You wanna gain? More fats. No gaining? Less fats.
**John McCallum The Complete Keys to Progress
Leg and Back Specialization Bulk Program
Week One Day One **
Breathing Squat
135 x 5
225 x 3
315 x 3
365 x 3
385 x 3
405 x 5
405 x 5
405 x 5
Hack Squat Machine
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12
Lying Leg Curl Machine
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
Donkey Calf Raises
Bodyweight x 20
Bodyweight x 20
Bodyweight x 20
Bodyweight x 20
Bodyweight x 20
Calf raises (Barbell)
185 lbs x 20
185 lbs x 20
185 lbs x 20
185 lbs x 20
185 lbs x 20
Front Squats (Elite FTS SSB, apparently it weighs 62 lbs)
202 lbs x 12
222 lbs x 8
222 lbs x 8
222 lbs x 8
Prowler
2 Plates
5:00 Minutes of pushing it across turf
Squat were not too easy and not too hard which was what I was going for considering it is Day 1. Added Prowler cause I figured if I eat like a maniac Iâll be fine.
I want to put 500 lbs on my back for 3 x 5 on this program, if not then as close to it as possible. Man⊠I have gotten strong like an ox.
You remind me of Marvin in the book, just not as much of a knucklehead. But youâre putting in the work, putting away the food, and growing into quite the hoss. Itâs awesome to watch.
SSB front squats are awesome. Not QUITE the same effect as a barbell, but unless your goal is to get into weightlifting, itâs really not worth splitting the hairs. And meanwhile, it means being able to get in quality work and a LOT of reps. That leg workout, in particular, is going to be QUITE metabolically demanding: youâre sure to grow. Especially with that little prowler love note at the end.
a redemption arc indeed. Thank you for providing clarification on the book and guidance as I was running this program. May others be inspired to take on the challenge of Super Squats.
Not yet Flats but we getting there.